Happy Healthy Long Life

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

 

 

"Enlightened" Rockin' Roasted Rosemary Potatoes

 

 

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

 

You just might find something that looks yummy to you.

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

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

 

The Top-Ten Thanksgiving Week-End Family Favorites List

 

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

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

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

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

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

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

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

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

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

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

 

 My Amateur Thankgiving Photo Collection

 

Thanksgiving Morning Spiced Apple Pumpkin Steel-Cut Oats for Eight

 

A Sophisticated Roasted Triple Mushroom Bisque

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

 

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

Roasted Brussels Sprouts with Shallots & Toasted Hazelnuts

 

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

 

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

 

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

 

Pumpkin Chocolate Chip Bread Pudding Right Out of the Oven

 

Pumpkin Chocolate Chip Bread Pudding with Vanilla Cashew Cream Sauce

 

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

 

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

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

 

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

 

 

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

 

Reposted from December 04, 2010:

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

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

 

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

Who doesn't love latkes? 

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

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

 

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

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

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

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

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

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

 

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

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

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

 

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

 

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

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

 

Happy Chanukah!  Candlelight by the Maccabeats

  

 

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

 

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

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

 

Serves 4-6

Cooking & Prep Time:  1 1/2 hours

 

Enchilada Chile Sauce:

1 onion, cut into small dice

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

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

1 1/2 teaspoons ground cumin

1 teaspoon marjoram or Mexican oregano (epazote)

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

1 tsp. sugar (opt. or use agave)

salt to taste (optional)

 

Potato and Kale Filling:

1 pound waxy potatoes like Yukon Gold or Red

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

4 cloves garlic, minced

1/2 tsp. ground cumin

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

3 tablespoons lime juice

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

Salt to taste (optional)

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

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

Prepare the enchilada sauce first:

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

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

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

Prepare the filling:

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

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

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

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

Create an enchilada assembly line:

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

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

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

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

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

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

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

 

 

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Happy Holidays to Everyone!

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!

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

 

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

 

Me:  OMG!  This is really really good!

My Husband:  This is really really good!

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

So here it is!

 

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

The back-story:

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

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

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

What's the big deal about the Candle Cafe?   

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

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

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

 

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

 

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

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

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

 

Creamy Chipotle Ranch Dressing

Click here for the recipe on one page

Makes about 2 cups

Ingredients:

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

1/2 tsp. nutritional yeast

2 tablespoons drained capers

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

1 1/2 teaspoons agave, or brown rice syrup

1 tablespoon apple cider vinegar

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

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

1/2 teaspoon of salt (or not)

1/2 teaspoon of chili powder

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

1 fresh garlic clove, minced

 

Preparation:

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

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

 

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

 

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

 

Calling All Creative Cooks!  That Means You!

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

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

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

 

And Now for the Taco Salad

 

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

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

 

The Back Story:

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

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

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

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

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

 

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

 

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

 

The Salad

The MATCH Taco Mixture

Left-Overs Packed for Work

 

 

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

 

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

 

Serves 5 very generously

Ingredients:

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

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

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

2 teaspoons chili powder

1 tsp. ground cumin

1/2 tsp. smoked paprika

1 tsp. oregano

1/2 tsp. black pepper

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

2 fresh garlic cloves, finely chopped

1 pinch of cinnamon

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

salt to taste (or leave out)

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

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

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

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

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

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

 1 recipe of the Creamy Chipotle Dressing

 

Preparation:

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

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

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

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

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

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

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

8.  Refrigerate for delicious leftovers for lunch or dinner.

 

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

 

 

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

 

 

 

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

 

This just in from Charles K:

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

What Causes Alzheimer’s?

By W. Sue T. Griffin

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

 

This just in from Florida State University:

 

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

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

 

This just in from The Better Bones Blog:

 

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

 

This just in from the New York Times:

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

This just in from my husband aka the Lab Rat:

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

This just in from me:

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

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

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

 

UPCOMING:

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

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

 

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

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

 

 

 Belgian Style "Beef" Stew with Dark Beer

 

 

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

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

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

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

The Back Stew Story:

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

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

 

 

Vegan Planet - My Go-To Cookbook

 

 

A Couple of Technical Points, First!

 

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

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

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

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

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

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

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

 

 

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

 

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

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

 

 

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

 

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

 

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

 

Belgian-Style Seitan Stew with Dark Beer and More

Servings:  4-6

 

Ingredients:

 

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

1 very large sweet onion, chopped

1 1/2 cups of carrot chunks

8 ounces of white mushrooms, sliced

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

2 tablespoons of white whole wheat flour

1 cup of dark beer  (your choice)

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

2 teaspoons of Dijon mustard

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

1 teaspoon of dried thyme, crumbled

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

1 bay leaf

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

1 10 ounce package of sweet green peas, thawed

salt & pepper, to taste

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

 

Preparation:

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

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

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

4.  Add the carrot chunks into the vegetable mixture.

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

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

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

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

 

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

 

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

 

My No-Recipe Yukon Gold Mashed Potatoes

 

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

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

How to:

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

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

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

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

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

 

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

 

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

 

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

 

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

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

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

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

Watermelon for dessert."

 

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

I tried it as soon as I had a chance.

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

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

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

That's all you need!

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

 

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

 

Caesar Chavez Dressing 

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

Makes 12 servings (1 tablespoon each)

 

Ingredients:

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

2 tablespoons of raw cashew pieces

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

1 tablespoon miso (I used white)

1/3 cup of water

2 tablespoons of freshly squeezed lemon juice

1 teaspoon of Dijon mustard

1 tablespoon of capers with brine

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

Freshly ground black pepper

 

Preparation:

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

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

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

 

Nutritional Info based on a 1 tablespoon serving!

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

 

Isa's Bonus Recipe:  Cashew Miso Mayo

 

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

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

 

Cashew Miso Mayo

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

Makes 9 servings.  1 tablespoon each

Ingredients:

1/4 cup raw cashews

1/4 cup red miso

1/4 cup water

1 tablespoon apple cider vinegar

 

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

Preparation:

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

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

My Vita-Mix took 30 seconds or less!

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

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

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

 

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

 

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

 

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

 

 

 

My Big Fat "No-Fat" Coconut Crush - Pina Colada Soft Serve, Spicy African Sweet Potato Lentil Stew, Indian Curries, and African Sweet Potato Pineapple Peanut Comfort Soup

 

Need a Can of Coconut Milk?  Try the Healthy Librarian's No-Fat Coconut Milk

 

 

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

Lately, I can't get enough of my faux coconut milk creations!  If you haven't tried H.L.'s brand of coconut milk yet, give it a try--and see if you don't develop your own coconut crush. 

Say hello to mellow curries, Thai food, no-fat-no-sugar pina coladas and more!

Here's my story:

Yes, I wrote about making faux coconut milk three months ago with my Vindaloo Curry experiment--but I've developed such a huge "coconut crush" I wanted to encourage you all to give it a try.

Why do I avoid coconut milk?  It's loaded with saturated fat--the worst kind.  One cup has 48 grams of fat--43 grams are saturated.   Compare with one cup of soy milk which has 4 grams of fat.

How to make no-fat coconut milk:  

1 tsp of coconut extract (or start with 1/2 tsp. & taste first) to 1 cup of regular (not light) unsweetened soy milk, or hemp milk, or whatever non-dairy milk you like. 

Use this same ratio (1 tsp. to 1 cup--1/4 tsp to 1/4 cup) of extract to milk whether you're making more or less coconut milk.  I prefer soy milk when making faux coconut milk--4 grams of fat per cup give it a creamier texture.

Note: 1 can of real coconut milk is 14 ounces.   Mix 14 ounces of "milk" with 1 1/2 tsp of coconut extract (more or less to taste)

I ditched my Durkee's artificial coconut extract when I spotted this natural blend, Silver Cloud,  at Whole Foods a few months ago.  It's pricey--but it's also a large bottle.  Click on Silver Cloud if you can't find this locally.

 

Spicy African Sweet Potato Lentil Garbanzo Peanut Perfection

 

 

 

 

This is an "enlightened" version of a recipe from my new favorite recipe blog, "Peas and Thank You".   Check it out--lots of easy delicious veg recipes that are mostly no-fat adaptable.  I linked to this recipe a month ago--but didn't spell out my modifications.  So here they are!  That's how much I want you to try this!

It's mostly a "chop, measure, open a can & dump" recipe--no sauteeing.

I can't think of an easier & more nutrient-dense meal than this one--loaded with sweet potatoes, red lentils, tomatoes, and  garbanzo beans.  Crazy good!

 

Spicy African Sweet Potato Lentil Garbanzo Peanut Perfection

Serves 6

Ingredients:

1 can garbanzo beans, drained & rinsed

1 GIANT sweet potato, peeled & cubed  (should measure 3-4 cups!)

1 1/2 tsp. curry powder

1/2 to 1 tsp. garam masala (depending on how spicy you like it)  Buy this spice!! It's a must have.

1 tsp. cumin

1 TBS minced ginger

3 garlic cloves, minced

a couple dashes of cinnamon

1 1/2 TBS maple syrup  or 2 packs of stevia

1  14 oz. can of Muir Glen petite diced fire-roasted tomatoes in juice or the crushed ones (but, if you like extra spice & heat like I do--try this with Muir Grlen's fire-roasted tomatoes with green chilis or if you REALLY like heat, use the fire roasted tomatoes with chipotles--but ONLY if you like it hot & spicy)

Faux Coconut Milk:  14 oz. of regular soy milk (or substitute) mixed with 1 1/2 tsp. of coconut extract

2 cups of low-sodium vegetable broth

2 TBS natural peanut butter

1/2 cup red lentils, rinsed

Optional garnishes:  cilantro, chopped peanuts (if you want), or sprinkle in brown rice.

 

Preparation:

Note: I prefer the "on the stove version"--the pototoes stay firmer.

1.  Crockpot version:  combine all the ingredients in a crockpot and turn to high for about 1 hour to get it going.  Then lower it to the low setting for the next several hours.   Watch it though!   You want the sweet potatoes soft, but not mushy--and it can change quickly from "too hard" to "too soft".    I cooked mine in about 4 hours, I think.

2.  On the stove version:  combine all the ingredients in a big soup pot.   Heat to boiling and then lower it to a simmer and cook covered for about 45 minutes to an hour.  You want the lentils to turn to mush--and the sweet potatoes "just right".   

 

Nutritional Information based on 1/6 serving

Nutrition Facts Healthy Librarian's Spicy African Peanut Sweet Potato Chickpea Stew
Serving Size: 1 serving
Amount Per Serving
Calories	240
Total Fat	5.5g
Saturated Fat	0.6g
Trans Fat	0g
Cholesterol	0mg
Sodium	181mg
Carbohydrate	35.6g
Dietary Fiber	9.4g
Sugars	9.9g
Protein	12.1g
Vitamin A 179% Vitamin C 36% Calcium    8% Iron 17%

 

 

A Make-Over of My Mother-in-Law's Comfort Soup--African Sweet Potato Pineapple Soup

 

                                                    photo & my recipe inspiration by: Food Blogga

 

Two years ago when my mother-in-law was in the terminal stages of cancer she lost her appetite--and no food sounded appetizing to her.  Except for Susan's African Sweet Potato Soup!  

It made me so happy to find something I could cook that would still bring her comfort & pleasure.  To read her story, click here.

It's ironic that I first posted the "full-fat" version of this recipe in a post about a cancer survivor's prescripton for a perfectly relaxing weekend.  Read that here.

 

Susan "The Food Blogga"  & the creator of the original recipe commented on that post:

"Hi Medical Librarian! I just now noticed your link to my sweet potato soup when I was responding to a comment. I am so happy that you love the soup and that it's become a part of your favorite weekend. :)

I really enjoyed this post. I think so many of us go through life delaying gratification and not living in the moment. I know I do.

And I sincerely don't want to wait until something tragic happens to start enjoying every day. A few weeks ago I starting hiking and made a commitment to myself to try something new every weekend (well, almost every weekend). I have found it incredibly rewarding;

I have also found that I'm more productive during the week, which is an added bonus. So thanks for this inspirational post. And have a truly beautiful weekend!"

 

I've long since stopped making this soup--the original's made with 1/2 cup of salted peanut butter, 15 ounces of coconut milk, and olive oil. 

Nutritional Info on the ORIGINAL full-fat recipe 1/6 of recipe

Nutrition Facts African Sweet Potato Pineapple Peanut Soup
Serving Size: 1 serving
Amount Per Serving
Calories	292
Total Fat	17.2g
Saturated Fat	5.3g
Cholesterol	0mg
Sodium	130mg
Carbohydrate	29g
Dietary Fiber	5g
Sugars	14.4g
Protein	7.1g
Vitamin A 231% Vitamin C 41% Calcium    8% Iron 9%

 

But, then it dawned on me!  Why not try it with my faux coconut milk, cut out the oil, and add just 2 TBS of unsalted peanut butter instead of 1/2 a cup?   And I could always add some PB2 if it need more peanut flavor.  I think the remake of "My Mother-in-Law's Comfort Soup"  turned out just fine!  Let me know know what you think, if you give it a try.

 

The Secret to This Soup's Success--Roast the Sweet Potatoes Skin Side Down

Pineapple, Onions, & Sweet Potatoes

 

My African Sweet Potato Pineapple Soup Make-Over

 

Serves 4-6

Ingredients:

2 large sweet potatoes, scrubbed and sliced in half lengthwise
1 medium sweet onion, diced
1 cup fresh or canned diced pineapple (drain if using canned pineapple) (I used fresh)
4 cups low-sodium vegetable broth
2 tablespoons light brown sugar or maple syrup
2 TBS creamy unsalted peanut butter  (add some extra PB2 if you want more peanut flavor)
1/2 jalapeno (the more the seeds the hotter the flavor)  I used a whole jalapeno!
Faux Coconut Milk:  14 oz. of regular soy milk (or substitute) mixed with 1 1/2 tsp. of coconut extract
salt, to taste

 

Preparation:

1. Preheat oven to 400 degrees F.  Line a baking pan with parchment paper (for easy clean up). Lightly spray the cut-side of the potatoes with canola cooking spray (optional, of course).

2. Roast flesh side down for 40-45 minutes, or until tender when pierced with a fork. Scoop out the flesh and discard the skins.

3.  Preheat at deep soup pot over medium high heat, then saute onions on medium for 5 minutes, or until lightly browned. Add a little vegetable broth, 2 TBS at a time if onions start to stick & to deglaze the pan. 

4. Add cooked potatoes, pineapple, and broth. Bring to a boil; reduce to low, and add brown sugar or maple syrup, peanut butter, and jalapeno; cook 7-8 minutes. Turn off heat; allow to cool down before pureeing.

5.  Working in batches, puree the soup in a blender or a Vita-Mix until smooth; return to the pot over low heat. Add the faux coconut milk and salt (optional) , and stir occasionally until the soup is thoroughly combined and heated, about 10 minutes. Season to taste with salt. If you prefer a thinner soup, simply add a bit more water, broth, or faux coconut milk until desired consistency is reached.

Garnish individual bowls with fresh cilantro and chopped peanuts.

 

Nutritional Info AFTER the Make-Over--based on 1/6 of the recipe

Nutrition Facts Healthy Librarian's African Sweet Potato Pineapple Peanut Soup
Serving Size: 1 serving
Amount Per Serving
Calories	194
Total Fat	4g
Saturated Fat	0.6g
Trans Fat	0g
Cholesterol	0mg
Sodium	149mg
Carbohydrate	33.4g
Dietary Fiber	4.5g
Sugars	20.7g
Protein	6.8g
Vitamin A 240% Vitamin C 36% Calcium    12% Iron 8%

 

Pina Colada Soft Serve - My After Dinner Snack

 

 

 

Big thanks to blog reader, Janet, for my new fave must-have dessert!

 

Ingredients:

1 cup frozen ripe pineapple, cut into chunks

1/4 cup regular (not light) soy milk

1/4 tsp. coconut extract

TIP:  cut up a ripe fresh pineapple, and measure 1 cup servings into individual baggies.  Freeze.  You can enjoy a fat-free rum-free sugar-free Pina Colada every night for dessert!

Preparation:

Soften just a little--either leave it out for 10 minutes, or zap for seconds in the microwave on defrost

Mix in the Vita-Mix, food processor, or blender until smooth.

Enjoy!

Nutrition Facts Healthy Librarian's Pina Colada Soft Serve
Serving Size: 1 recipe
Amount Per Serving
Calories	107
Total Fat	1.2g
Saturated Fat	0.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	27mg
Carbohydrate	22.9g
Dietary Fiber	2.3g
Sugars	16.2g
Protein	3.6g
Vitamin A 9% Vitamin C 93% Calcium    7% Iron 4%

Enjoy!

 

My next experiment?  Adding a little rum for a Faux "Real" Pina Colada!

 

Red Curry Laksa from "Appetite for Reduction" Made with Faux Coconut Milk--and Grilled Tofu--Not Cubed!

 

TIp #1: My husband & I loved Isa's Curry Laksa--but we were surprised to find out it was more of noodle soup than a curry.  Use faux coconut milk, and DO NOT cube the tofu.  Press it & grill it on a grill pan and add at the end! 

Tip #2:  Cook ALL the bok choy in the soup pot--don't keep the leaves raw, as Isa suggests!  We've tried it both ways.  Cooked in the soup is better.

Tip #3:  Look for already cooked Pad Thai rice noodles--a time-saver!

Recipe on page 186-187 of "Appetite for Reduction"

 

Mary the Librarian's Awesome Lime Ginger Honey Sesame Dressing

 

Mary, one of the healthy librarians with whom I work brought in another of her "knock-your-socks-off" recipe creations yesterday. 

I don't know how she does it!

Give it a try.

 
Recipe for 1-2 salads – double if you need more:
 
2 TBSP rice wine vinegar (I use Kikkoman brand)
Juice of half a lime
½-1 TBSP honey
1-ish tsp. grated ginger
2 TBSP unflavored soy yogurt
1 tsp roasted sesame seeds (I got a jar at the Asian food market, already roasted)
 
Whisk like crazy and enjoy!  You can use this as a marinade or a dressing.

 

Sorry--I'll post the recipes to individual "recipes on one page" links later this weekend!  Time to get ready for an upcoming travel extravaganza.

 

 

Dr. Oz Calls It "The Hail Mary of Medicine" - Forks Over Knives Pays a Visit to Oz - The Three Food Groups to Cut Out to Prevent Heart Disease, Diabetes & Cancer - plus The Kitchen Cancer Fighting Arsenal

Real Life Adventures-Gary Wise & Lance Aldrich 4/19/11

 

"Make just three changes and you'll cut your risk for heart disease, diabetes, and cancer.

This could be the "Hail Mary" of medicine."

-Dr. Oz, April 27, 2011-

 

"I can say this wholeheartedly.  When this movie comes out in May 2011, make sure you see it.

My whole view of what constitutes a healthy diet turned upside-down three years ago when Dr. T. Colin Campbell presented a lecture on  "Can Medical Practice Tolerate Nutritional Intervention?" at the major medical center where I work. Click here to read "T. Colin Campbell Pays a Visit: Does This Mean I Have to Become a Vegan?"

Four months later I just happened upon an NPR-affiliate's interview with Dr. Caldwell Esselstyn about the  prevention and reversal of heart disease.  Click here to read: "Yes, You Can Prevent and Reverse Heart Disease, But Are You Up for the Challenge?  Let Dr. Caldwell Esselstyn Convince You"

Their evidence speaks for itself.  A whole-foods plant-based diet can prevent, and often undo all the damage that our "too-rich diets of affluence" have caused: obesity, heart disease, type-2 diabetes, many cancers, hypertension, strokes, and osteoporosis."

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

 

 

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

Making the trip to Oz.  Many of the stars of the upcoming documentary, Forks Over Knives (check here for showtimes), appeared on Dr. Oz's morning show this past Wednesday, April 27, 2011.  Dr. Caldwell Esselstyn, Jr., Dr. T. Colin Campbell, Dr. Neal Barnard, Rip Esselstyn, along with the movie's writer & director, Lee Fulkerson.

But, gee, who's around at 10:00 Wednesday morning to watch TV?   And not everyone has a DVR or a TIVO.

Lucky for me that my friend Marlene, a fledgling plant-strong medical librarian, came to my rescue.  She TIVO'd it for me & lent me her copy.  Thank you!

Marlene loved the show--and I trust her opinion--so I couldn't wait to watch it for myself this morning.  

Look, nothing in the show will be news to any of you, but personally, I never tire of the reinforcement--and it was fun to see Dr. Oz's surprise when he learned that fish and olive oil weren't the super health foods he thought they were!

So, here you go.  My notes on the show.

Now, don't expect to find a summary of Forks Over Knives in this post.  Been there--done that. To get that, check out these posts:

1. The Research-Based Documentary That Will Change the Way You Eat. "Forks Over Knives" The Story of Dr. T. Colin Campbell's China Study & Dr. Caldwell Esselstyn's Heart Disease Reversal Study. Getting Your Health Back on a Plant-Based Whole Foods Diet--May 14, 2010
   
2. The Pre-Release Screening of the Documentary "Forks Over Knives" Just Played in My Hometown - A Little Like a Rock Concert/Academy Award "Red Carpet" Event for Plant-Based & Plant-Strong Fans--January 29, 2011

 

When the Forks Over Knives Director Starts to Eat Plant-Based - Results Happen!

 

Lee Fulkerson, FOK's Writer and Director, with Dr. T. Colin Campbell

 

Trying this diet for himself was a stroke of genius by Fulkerson.  It really clinches the deal.  Making it even more believable.

Lee's Numbers before eating plant-based:

• Weight:               231 lbs.
• Blood pressure:  142/82
• LDL:                   157
• CRP:                   6  This one really scared him.
  

CRP Test Results:

• Less than 1.0 mg/L = Low Risk for CVD
• 1.0 – 2.9 mg/L = Intermediate Risk for CVD
• Greater than 3.0 mg/L High Risk for CVD

Lee's Numbers after just twelve weeks eating plant-based:

• Weight:               211
• Blood pressure:    112/70
• LDL:                     80
• CRP:                     2.8

Lee was shocked to see how quickly & easily these changes happened--and without any medications. 

So was Dr. Oz.

 

Dr. T. Colin Campbell's Plant-Based Light Bulb Moment

 

Just so you know, Dr. Oz is an advocate & early fan of Dr. Campbell's "China Study".  If you haven't read it--check it out!

Dr. T. Colin Campbell explained how he had his "light-bulb" moment when he finally realized that animal protein promotes cancer cell growth.  He had replicated both an Italian & Indian study in his own lab--but with a twist. 

Campbell knew from previous research that when animals were fed casein, a milk protein, at levels above 20% of the calories in their diet--cancer cells were turned on--and when they were fed animal protein at levels below 5%  of their total calories, the cancer cells were turned off.  

Campbell constructed a study that fed the same animals, first a diet of 20% milk protein, and then switched it to 5%--and kept it up--switching them back & forth.  His light-bulb moment:  "You could literally turn liver cancer cells on and off--like a switch--just by manipulating the level of animal protein in their diets.  But plant protein, even in excess of 20% of calories, did not turn on cancer cells nor affect their growth."  For a bibliography of Campbell's research, click here.

Oz to Esselstyn:  How Challenging Is It to Eat Plant-Based?

 

When there's something that you can do for yourself that will save your life & give you back your health--it's not challenging--it's common-sense.

Dr. Esselstyn told Oz about his recent follow-up of 220 patients he has seen over the past nine years--since completing his ground-breaking 20 year heart disease reversal study.

Esselstyn says the compliance rate has been a high 92%--because these patients saw the results they got with a plant-based diet--over the alternatives.  They were able to avoid surgery, stents, and drugs in favor of the no-side effects of a plant-based diet.

"When they understood that they were the locus of control to absolutely annihilate heart disease they continued to stick with it."

 

Dr. Neal Barnard:  The Three Food Groups You Must Avoid to Prevent Cancer & Heart Disease

 

Dr. Neal Barnard, an adjunct professor at George Washington University, has a list of publications on the the benefits of eating plant-based that's a mile long.   But, don't jump to any conclusions about him--even though this brilliant doc has been eating this way for 25 years--he grew up on a cattle ranch where he lived on steaks & burgers.

The Three Food Groups You Need to Avoid

Click here for the Oz show details

1. Anything that swims, slides, slithers, or has a face.  Chicken, meat, fish, and eggs.
2. Dairy--cheese & milk: It's the biggest contributor of saturated fat to our diets--especially cheese.  It's bigger than meat!
3. Processed foods--anything filled with sugar, salt & fat.  This includes oils of all kinds--even olive oil.

 

Why ditch the fish, Dr. Oz wonders?  He loves fish.  Isn't it supposed to be so healthy, with all those beneficial omega-3s?

Barnard's response:  Guess what?  Most of the fat in fish isn't omega-3's--it's a mixture of different kinds of fats, including saturated fat--all of which are completely unnecessary & just end up putting fat on your thighs!  Not to mention that is also contains cholesterol.

And it doesn't have any of the nutrients or healing properties found in plant-based foods, like fiber & vitamin C.

 

Any what about protein?  Where are you going to get your protein if you ditch meat & dairy?

Barnard's response: That's easy.  First, whole grains are a terrific source of protein.  Think quinoa, amaranth, millet, and all the rest.  Then there are nuts, like walnuts, pistachios, and almonds. (Yes, Barnard is OK with small amounts of these caloric goodies--but for Esselstyn's heart disease patients, this is still a no-no)

Protein powerhouses for Barnard?   Beans, baby!  Black, kidney, and all the rest have protein and soluble fiber--which lowers cholesterol.  Big bonus:  They're also CHEAP!

 

Don't forget about the B-12, Oz reminds the audience--when you go plant-based!  But B-12 is an easy nutrient to replace via perfectly safe supplements.  Read more here.

 

What about calcium if you ditch the dairy?

Barnard's response:  Calcium is plentiful in many vegetables--and the calcium found in vegetables is more absorbable than the calcium in milk.  "Doesn't Want to Brag Broccoli" is 30% protein--with lots of absorbable calcium.  Collards & Brussels sprouts are also wonderful calcium sources.  And fruits are a great source of potassium and calcium.

 

Where are you going to get your Vitamin D, if you ditch the milk?

Barnard:  The real-source of vitamin D is sunlight on the skin.  And guess what?  The vitamin D that's found in milk was added to it in the factory--it's not natural vitamin D.  And besides, it's almost always added to the non-dairy milks, too--like soy, rice, oat, and almond. 

 

If we ditch the processed foods, what are we going to replace them with?  We've got to eat something!

Barnard:  This is not a no-carb diet, but we replace the processed foods with healthy whole grain carbs.  It's an easy switch.  You just switch to whole grain pastas & breads.  If you want some crunch--try the seed group!  Then there's the original fast food:  fruit.

 

What's wrong with oil?  You're saying it's a processed food & that even olive oil is bad for us?  Isn't olive oil a health food?

Barnard:  Oil is a refined food.  Think about it.  Where do you get olive oil?  There's no faucet on the tree!  You have to take 10,000 olives & throw away all the fiber & pulp to get the concentrated oil we pour all over our salads & pasta.  And then people wonder why they're gaining weight!  140 calories of pure fat in every tablespoon of the stuff.   No doubt about it, vegetable oil is a processed food.   For more on olive oil, click here.

"The heat from the pressing  produces oxidized molecular groups, many not found in nature.  Further processing includes degumming, refining, bleaching, deodorizing, additives, and winterization in order to produce the clear oil with a prolonged shelf life that we find in the grocery stores.  It is devoid of the polyphenolic compounds that provide color, flavor, and antioxidant protection. The modern omega-6 to omega-3 ratio is about 16:1 [mostly because of our high intake of processed oils]."  Simopoulos, A.P.  1999. Am J Clin Nutr  70(3 Suppl):560S-569s, "Essential fatty acids in health and chronic disease."

 

The Fullness Factor:   Dr. Oz's favorite picture.  Why oil doesn't fill us up & why plant-based foods do.  You stomach's fullness receptors aren't activated until it's filled up!

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

 

 

Help?  What Am I Going to Put on My Salad If I Ditch the Oil?

 

Barnard's Option 1:  Just use a real good balsamic vinegar or squeeze a lemon on top of your salad (my recommendadtion: try Olive Tap's Balsamics)

Barnard's Option 2:  Mix thyme, lemon juice, and garlic.  Bingo!  A no-oil salad dressing.

Barnard's Option 3:  Roasted red pepper vinaigrette

Healthy Librarian's suggestions:  there are ample delicious no-oil salad dressing recipes in Appetite for Reduction, the Engine 2 Diet, Prevent & Reverse Heart Disease, & Dr. Neal Barnard's cookbooks.  Click here for some of my favorites--Jane Esselstyn's 3-2-1 is the favorite of everyone that I know. 

 My new "off-the-shelf" brand?  Cindy's Kitchen All Natural Mango, Coconut, & Pepper Sweet & Spicy Salad Dressing!  Amazing & no-fat.  1 tablespoon is 20 calories.  It's been taste-tasted by dinner guests, & at my library.  Availble at Whole Foods in the refrigerated section.

 

 

What About Breakfast, Lunch & Dinner?

 

Barnard's breakfast:  Steel cut or rolled oats cooked with apricots & sprinkled with cinnamon

Barnard's lunch:  Spinach salad topped with fresh vegetables & tofu--dressed with roasted red pepper vinaigrette

Barnard's dinner:  Whole grain fettucine--grilled asparagus & zucchini--topped with a no-oil tomato sauce.

OK--I don't want to toot my own horn, but I just have to speak up here!   Barnard could have done a lot better than these recipes if he wants to promote plant-based eating.  If you're new to this blog, check out the recipes I've posted over the years.  I'm picky about my food--and trust me--every meal I eat is delicious.  I don't want to settle for ordinary.

 

Rip Esselstyn's Five Things You Must Keep in Your Kitchen to Cut Your Risk of Cancer

 

Nutritional Yeast

It's nutritional value is so great you can't afford to pass this one by!  It replaces cheese--with all of the good and none of the bad.  It's high in protein, high in fiber (4 grams in 2 tablespoons), and loaded with B vitamins.  It's got a wonderful cheesy nutty taste that's perfect when mixed into rice, mashed potatoes--or sprinkled on pizza & popcorn.   Make it your go-to Parmesan cheese subsititute--especially when you mix it in your food processor with ground walnuts or cashews 

I'm kind of new to the nutritional yeast game, but I'm definitely hooked on the stuff.  Ann Esselstyn first introduced me to it when she recommended adding it to Yukon Gold potatoes for marvelous "buttery" mashed potatoes without the butter.  These days I'm sprinkling it into my Cheezy Oatmeal and my Smoky Split Pea Soup--and on top of my air-popped popcorn,

Bag of Freeze-Dried Strawberries

This is hot-off-the-press stuff!  Researchers at Ohio State University say the freeze-dried strawberries have 10 times the amount of anti-oxidants as the normal kind--and their collaborative study with China showed that eating 2 ounces of them daily for six months reduced esophageal cancer.  Read more here.  Here's a brand I've tried--available at health food stores or by mail-order.  Pricey.

Rhubarb

This is really a vegetable--not a fruit.  A Sheffield England study found that when it's baked for 20 minutes it's polyphenols are dramatically increased--making it protective against cancer.  Read more here

Escarole

This is a salad green all of us walk right by in the grocery store--completely ignoring.  At least I do.  It's been shown to reduce the risk of ovarian cancer, thanks to its particular combination of phytochemicals, fiber, and vitamins.  It has all of the good--none of the bad.  I wasn't able to find a reference to this particular research, but I previously posted about the nutritive anti-cancer properties of greens in the chicory family--which includes escarole.  Click here to read more:  "Straight from the Experts at Ohio State University, Johns Hopkins University, & Canyon Ranch: Three "New-to-Me" Super Foods: Black Raspberries, Broccoli Sprouts, & Chicory-Family Leafy Greens"

 

According to Canyon Ranch's Christine Sardo, in 1 cup of cooked greens in the chicory family you'll get over 600% of your daily vitamin K, over 150% of your daily vitamin A, and 65% of your daily vitamin C--plus a host of anti-oxidants that are essential for cancer prevention.  Plus their high folate content protects against colorectal polyps and colorectal cancer.

Banana Ice Cream

Dr. Oz  & Rochelle, taste-tester from the audience, were pretty skeptical about this one--but after one taste, they understood!   Bananas have been shown to reduce kidney cancer--plus they're high in fiber, potassium, and magnesium. You'll find it all here in: Int J Cancer. 2005 Jan 20;113(3):451-5.  Rashidkhani B, Lindblad P, Wolk A. "Fruits, vegetables and risk of renal cell carcinoma: a prospective study of Swedish women."  

Here's Rip's recipe for banana ice cream, that he sprinkles with a little nutmeg.  This is one of my all-time favorite post-dinner desserts--but I add 1 TBS of cocoa to my frozen bananas--and then mix it up in a Vita-Mix with a couple splashes of soy milk, and make it Mexican-style with a little cinnamon & a pinch of cayenne!  Sometimes topping it with a couple of chopped walnuts!  Fabulous. 

Here's my recipe:

1 large cut-up frozen banana, 1 TBS non-Dutched cocoa, a couple of splashes of oat, almond, soy, hazelnut milk.  Whir it up in a VitaMix or a blender.  It's a good idea to keep a stash of cut up frozen ripe bananas in the freezer for spur-of-the-moment "milkshakes" or soft-serves.  Peel & pre-slice bananas & freeze them in individual baggies for easy use.

Add about 1/2+ cup of milk for an instant chocolate shake.  Other add-ins: espresso powder, cinnamon, a pinch of cayenne.  Be creative.

 

To read more about Rip's 5 cancer fighters, click here. 

 

Dr.  Oz's Bottom Line:

This isn't a diet--even though you will lose weight.  It's a lifestyle change that will change your health, putting the control in your own hands.  It's just a different way of thinking about how we eat.

 

 Anyone See the Show?  What Did You Think?

 

 

 

 

 

 

 

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

 

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

 

"I adore savory breakfasts.

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

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

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

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

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

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

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

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

 

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

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

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

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

 

 

Building the Case for Savory Vegetable Oatmeal for Breakast

 

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

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

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

 

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

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

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

 

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

 

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

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

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

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

 

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

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

 

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

 

Hearty Arabian Nights Lentil & Rice Soup

 

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

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

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

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

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

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

 

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

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

Serves at least 6

Prep & cooking time:  Total 1 hour

 

Ingredients

1 large onion, diced small

6 cloves garlic, chopped small

1 tsp salt, optional

Several pinches of greshly ground black pepper

1 tablespoon ground cumin

1 teaspoon coriander

2 cups chopped carrots (small dice)

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

1/2 cup BROWN basmati rice

1 teaspoon lemon zest

6 cups of low-sodium vegetable broth

1/4 cup freshly-squeezed lemon juice

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

Instructions:

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

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

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

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

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

 

Nutritional Info based on 1/6 serving

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

 

 

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

 

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

 

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

Hurray! More power-packed lentils on the menu.   

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

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

 

Chipotle Lentil Burgers

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

Makes 7-8 big burgers

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

 

Ingredients:

1 small red onion, cut in medium dice

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

3 cloves garlic, chopped

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

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

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

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

2 tablespoons soy sauce

2 teaspoons red wine vinegar

1/4 teaspoon salt, optional

2 teaspoons Smoked paprika (no substitutes)

 

Instructions:

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

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

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

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

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

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

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

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

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

 

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

 

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

 

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

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

 

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

Just follow this Isa-inspired formulaic recipe.

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

Why is quinoa a key ingredient of this salad?

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

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

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

 

Everyday Ever-Changing Whole Meal Chickpea-Quinoa Salad

 For a copy of the recipe on one page click here

Serves 4

Ingredients

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

1 small red onion, optional

4 cups of chopped romaine (or mesclun greens)

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

2 cups cherry tomatoes, halved

1 1/2 cups shredded carrots

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

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

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

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

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

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

 

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

 

 

 

 

 

 

Tufts University/Jean Mayer USDA Research Center: How Much Fat Do You Need to Absorb the Vitamins in Your Vegetables? Less Than You Think

 

In the midst of the heartbreak & devastation that's now going on in Japan, I can't help but see the cognitive dissonance in posting about vitamin absorption, of all things. 

This is the third time in the three years that I've been writing this blog that I'm reminded of the words that Shiraz Janjua wrote after a hurricane crushed Haiti three years ago.  At that time, he was an associate producer for "Speaking of Faith"--he now works for the Canadian Film Board.  Click here for that earlier post.  This time, my thoughts are on Japan.

 

Shiraz asks, "How do we live our lives when part of us is so grateful for all our blessings, and the other is so guilty about all we have in the midst of all the brokenness in this world?"  

"How do we watch the news or read the newspaper and see something so horrible happening to someone else, and then just go on with our day?"

"You are not obliged to finish the task, neither are you free to neglect it.” 

-Pirke Avot-

 

 

 

 

Squash & Leafy Greens

 

How much dietary fat do we need to absorb vitamin A from carotene-rich yellow and green leafy vegetables?

"In summary, only a small amount of dietary fat (just 2.4 grams/meal--or 21 grams eaten throughout the day) is needed for optimal utilization of plant provitamin A carotenoids.

Data from the present study indicate that is is possible to improve the total-body vitamin A pool size and restore low liver vitamin A concentrations to normal concentrations by eating sufficient  amounts of carotene-rich yellow and green leafy vegetables and minimal amounts of fat."

--Judy D. Ribaya-Mercado, Jeffrey B. Blumberg et al, "Carotene-rich plant foods ingested with minimal dietary fat enhance the total-body vitamin A pool size in Filipino schoolchildren as assessed by stable-isotope-dilution methodology,"  American Journal of Clinical Nutrition  2007;85:1041-9

 

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

If you're eating Esselstyn/Engine 2/McDougall/Fuhrman-style to prevent or reverse chronic diseases--or just low-fat plant-based--you aren't adding any fats or oils to your meals or to your cooking. 

And I'm sure your friends, family, and everyone else are probably asking you a lot of questions about the way you eat!

• "How are you going to absorb the fat soluble vitamins (A,E,D) if you don't add any oil?"
• "Don't we need to add fats or oils to our food to be healthy?"
• My comment:  Just to be clear--this isn't a no-fat diet--it's a no-added fat diet.

Which brings me to this past Sunday afternoon, when my husband and I went to see a play with our friends, Barb & Howard. 

Before the play got started, Barbara & Howard asked me my opinion about absorbing the fat soluble vitamin A on a no-added fat diet. 

Fair question. Their daughter, who has a master degree in nutrition from Tufts University, had recently said to them, "You know, you need to have enough fat in your diet in order to absorb vitamin A".  But, how much?

OK--this question is always coming up.  And my answer is usually, "Fat exists in almost everything we eat already--without adding a drop more of oil.  And guess what?  When I keep track of what I'm eating on this high-nutrient no-added fat diet, it turns out that I'm getting ridiculously high amounts of the best kind of vitamin A (the alpha & beta-carotene kind).  And no worries--you can't "overdose" on too much of the vitamin A you get from plants.  So, even if I'm only absorbing just a quarter of of what I'm eating, I'm still getting more than enough."

Here's what my food tracker said for a typical day for me: 

• You consumed 68,639 IU of vitamin A.  This is 2,288% of the recommended daily value for women.
• You consumed 25.2 grams of fat--13% of your total calories for the day.   According to Dr. Neal Barnard, the diabetes expert--this is just perfect.  He recommends getting 20-30 grams of fat per day. 
• The Tufts Filipino Study I've quoted above found that children aged 9-12 only needed 2.4 grams of dietary fat to absorb vitamin A.  The vitamin A absorption didn't increase a bit when the fat was increased to 5 grams or 10 grams per meal. 

At every single meal I eat--I'm getting anywhere from 2.5 to 10.5 grams of fat--and I'm not adding a drop of oil to my meals.  My fat comes from oatmeal, beans, chia or flax seed, grains, vegetables, berries, walnuts, and the natural fat that's in most every food out there.  You don't have to go out of your way to add any extra.  If you're in that enviable position that you need to gain weight--then sure, go ahead and add some avocado, seeds & walnuts--but not oil.

 

The Back Story - Why Some Experts Thought We Needed Lots of Oil to Absorb Vitamin A

 

Turns out, when it comes to answering the question, "How much fat do we need to eat to optimally absorb Vitamin A?"  everyone looks to a 2004 Iowa State/Ohio State University study that fed college students plain lettuce & tomato salads with full-fat salad dressing, low-fat salad dressing, and fat-free salad dressing.

The Vitamins and Salad Dressing Story.  Back in 2004 researchers at Iowa State University hooked up grad students with IV lines and had them eat bowls of salad made with greens, carrot shreds, and tomatoes, and topped them with either fat-free, reduced-fat, or full-fat salad dressings.  Then they analyzed the blood of the salad eaters to determine how much vitamin A they were absorbing.  Click here to access the Iowa State study.

Bottom Line:  The salads with the full-fat dressing (a whopping 28 grams of fat) provided the best absorption of beta-carotene.  The reduced-fat dressing (6 grams of fat) eaters had substantially less absorption of beta-carotene.  And the fat-free dressing salad eaters had no absorption of the beta-carotenes.

There are big problems with this study.  

• The participants were eating plain raw vegetable salads that weren't a part of a meal that contains fat--not how we usually eat our salads.
• Beta-carotene is harder to absorb from raw "intact" vegetables, than from cooked or even "Vita-mixed" vegetables, because the vitamin A is "trapped" within the tough cell walls of the vegetables.  Cooking & Vita-mixing releases the carotene from the cell walls of vegetables. 

Even the authors of the Iowa State salad study say, "Disruption of the plant [cell walls through homogenization (blending) or cooking] promotes the release and absorption of carotenoids. Fat is just the agent that can help "release" the beta-carotene from the cell walls of raw vegetables.  

 Except for maybe a lunch or dinner salad, most of my vitamn A comes from cooked vegetables or soups, or in Vita-mixed Green Smoothies.

• The Iowa State researchers didn't consider that there can be a delayed release & absorption of vitamin A when dietary fat is eaten at a later meal.  That's right.  Vitamin A is able to just hang out a bit--waiting for a tiny later "hit" of fat.
• The sponsor of the study was Procter & Gamble--a large producer of salad oils.  I'm just saying....

The recent New York Times article pitching the imporatance of higher-fat salad dressings.

Tarah Parker-Pope recently cited the Iowa State/Procter Gamble study when she wrote "Dress Up Your Salad" in her New York Times "Well" blog on February 11, 2011.   She wanted to give some scientific support to the higher-fat salad dressings developed by Martha Rose Shulman that she was highlighting.

Here's how Parker-Pope pitched her story:

"If you’re using low-fat dressing on your salad, you’re cutting more than calories from the dish. That’s because many of the nutrients in leafy green vegetables are fat-soluble, which means they need to be eaten with some fat so that the body can adequately absorb the nutrients."

Here's the comment I wrote to her article:

The study touting the “full-fat” salad dressing was conducted at Iowa State and it was sponsored by Procter & Gamble who wants to sell salad oil!

They were single plain vegetable salads-–not eaten as part of a meal that would naturally have some fat in it. Look at the article. That’s not how we usually eat foods.

You don’t need to add oil to absorb beta-carotene or other fat-soluble vitamins–you just need some fat–-and most foods have some fat within them. What about olives? Nuts? Avocados? Even tofu?

Cooking also aids the absorption of beta-carotene & lutein-–as does blending vegetables in a smoothie–breaking down their tough cell walls.

The DRI for vitamin A is 3000 IU a day. On an average day, I’m getting 68,638 IU a day from fruit & vegetables.

Probably don’t have to worry so much about missing out on every scrap of beta carotene if I skip the full-fat salad dressing!

The article citation: http://www.ajcn.org/content/80/2/396.full

— The Healthy Librarian

 

Here's what JM, a Registered Dietititan, a Certified Diabetes Educator, and a Licensed Dietitian/Nutritionist later wrote to me in response to my NYT comment:

 

"I applaud your intelligent comments in reference to the article, "Dress Up your Salad" in the NY Times.  Good job!

I am amazed at the high calorie counts--before dressing is added--of salads offered in restaurants because of the fatty ingredients.  This has become more apparent since calorie levels began to appear on menus in Philadelphia.  I am sure many diners have no clue that the calories in salads may be equivalent to a large meal, 800-1000 or more.

Of course small amounts of fat from other foods in the meal will aid absorption of fat-soluble vitamins.

Thanks for your post."

JM

 What the Tufts/USDA Filipino Study Discovered Three Years After the Iowa State Study

 

Who was in the study group?

The study followed 106 children, aged 9-12 who had subclinical vitamin A deficiencies--most likely from eating diets too low in plant-based beta-carotene.

How was the study conducted?

• Baseline measurements of their vitamin A levels were taken at the start of the study
• For 9 weeks the children were fed 3 meals a day, for five days a week.  These meals included foods high in beta and alpha carotene: carrots, bok choy, squash, and swamp cabbage. 

The children were divided into three different groups, based on how much dietary fat was added to each meal.  Refined coconut oil--the most common source of dietary fat in rural Filipino communuties--was used. 

• One group received 2.4 grams (21.6 calories) of fat/per meal 
• One group received 5 grams (45 calories) of fat/per meal
• One group received 10 grams (90 calories) or fat/per meal. 

Records were also kept of any "after hours" or "weekend" snack or meals the children ate--and the fat contained within them. 

• Lowest added fat group:  Ate 21 grams of fat a day/ 189 fat calories.      12% of their daily calories were from fat
• Medium added fat group:  Ate 29.3 grams of fat a day/ 264 fat calories.  17% of their daily calories were from fat
• Highest added fat group:  Ate 44.6 grams of fat a day/ 446 fat calories.   27% of their daily calories were from fat

How were the vitamin A levels measured?

The researchers used a state-of-the-art technique to measure the vitamin status of the children--deuterated-retinol-dilution (DRD) which uses deuterium-labeled vitamin A .

And the envelope, please.  What did the study discover?

All three groups increased their vitamin A levels exactly the same amount--regardless of how much added fat they ate!  It didn't matter a bit if they were in the 2.4 grams of fat group, the 5 grams of fat group, or the 10 grams of fat per meal group! 

 

What Does This Study Means To Us?

 

1.  We need much less fat than previously thought in order to absorb vitamin A from vegetables & fruits.

2.  The body will absorb exactly what it needs when you get your vitamin A from plant sources (the alpha & beta carotenes)--adding extra fat will not increaste your vitamin A levels--it will just increase the calories you eat.

3.  Cooking foods that are high in vitamin A  help in the absorption of vitamin A because it helps to release the vitamin A from the plant's cell walls.  Blending them raw in a Vita-Mix will likely have a similar effect.

4.  The problem of vitamin A levels that are too low is often more one of not eating enough foods that are high in alpha & beta-carotene--than a problem of not eating enough added fat.

5.  Only a small amount of dietary fat 2.4 grams/meal or 21 grams/day is needed for optimal utilization of plant provitamin A carotenoids.

6.  It's possible to improve & restore vitamin A levels by eating sufficient amounts of carotene-rich yellow & green leafy vegetables & just a minimal amount of fat.

7.  The Filipino children were absorbing all the fat they needed with only 12% of their diet coming from fat.  Compare this to US children who consume an average of 34% of their calories as fat.

8.  Would this research apply to adults?  Probably.  These children were eating about 1600 calories a day and the DRI's for older children & adults aren't that different. 

• The DRI for vitamin A in ages 9-12 is 600 ug/d 
• The DRI for vitamin A in women ages 14 and older is 700 ug/d 
• The DRI for vitamin A in men ages 14 and older is 900 ug/d 
• Roodenburg, A.J.C.  reports that as little as 3 grams of fat is all that is needed to absorb vitamin A (alpha & beta-caroten) & vitamin E in adults.  Almost the same amount of vitamin A was absorbed by subjects in his study, whether they were eating 3 grams of fat or 36 grams of fat. Too bad he didn't test for an even lower level of fat!    

Source:  Roodenburg, AJC, et al, "Amount of fat in the diet affects bioavailability of lutein esters but not of alpha-carotene, beta-carotene, and vitaimin E in humans"  American Journal of Clinical Nutrition  2000;71:1187-93  Click here for this article.

Note:  In the Roodenburg study,the  carotenoid Lutein--found in leafy greens--did require more fat for optimal absorption. 

The simple non-fat solution to that one:  Eat kale--it has the highest amount of lutein of any vegetable. Click here for lutein sources.   Why load up on endothelial-damaging-high-calorie oil when you can just eat more kale?

Problem with the study:  The authors used a lutein supplement--they didn't have their subjects eat real vegetables--and even the authors think that less fat would be needed to absorb the lutein when it's eaten as "real" vegetables!  

9.  Want the "whole enchilada" explanation from THE expert McDougall registered dietitian, Jeff Novick, about why we don't need to add extra fat to absorb fat soluble vitamins?  Click here.  He presents a compelling argument.

 

What Would 2.4 Grams of Fat Look Like?

 

Every meal that I eat already has at least 2.4 grams of fat in it.

But, say you want some extra insurance when you were eating a raw salad, or a vegetable dish. 

What would 2.4 grams of fat look like?

• 1.5 teaspoons of walnuts

• 3/4 tablespoon of flax meal

• 1/2 tablespoon of chia seed

• 2 1/2 pitted kalamata olives

• 1/2 tsp. of olive oil

• 1 heaping tablespoon of avocado, which is a little over 1/2 ounce

 

Appetite for Reduction's Favorite Balsamic Vinaigrette--Get Your 2.4 grams of Salad Fat  (almost)

 

My friend Mary discovered this easy delcious salad dressing in Isa Chandra Moskowitz's latest cookbook.   Right now this is my go-to fave cookbook--and I could happily use it daily.  Every week I find a new easy amazing recipe in Appetite for Reduction.

Isa has moved to the "no-to-low-fat camp".  But, she's found that a mere 1/4 cup of cashews works as a perfect emulsifier for salad dressings.  No oil, no eggs, no sugar, no mayo needed! 

OK--I'm no cashew-advocate. I don't cook with or snack on cashews--but Isa is 100% right about how they improved the consistency & mouth-feel of salad dressings.  And without adding much fat at all!

You could easily use this recipe as a template for many dressings--just switching up the balsamic for a citrus juice or other vinegar--and adding different spices or flavorings.  The cashews and water sub for oil or mayo.

Balsamic Vinaigrette  recipe on one page, click here

8 servings--1 1/2 tablespoons each

Prep Time: 10 minutes

 

1/4 cup raw cashew pieces (To make blending a breeze--if you have time--soak the cashews for 1 hour or overnight--then drain the water & proceed with the recipe--I DID NOT bother with the soaking)

2 TBS chopped  shallots  (I bet 2 cloves of garlic would taste fine)

1/4 cup good quality balsamic vinegar (oops--left this out of the original post!!)

1/2 cup water

2 teaspoons Dijon mustard

1 tsp. agave nectar (ya, I know, it now has a bad-reputation--but it's just 1 tsp.)

1/4 tsp of salt

A few shakes of freshly ground pepper

 

First place the cashews in the blender, or your Vita-Mix.  Then add everything else.   Isa says to blend for a least 5 minutes, using a rubber spatula to scrape down the sides often.   Note:  With a Vita-Mix I mixed this for less than 2 minutes--and never needed to scrape it down.

The key is to blend it until it's smooth--and not grainy.

Transfer the dressing into a covered container.  It may seem thin at first, but it really thickens as it chills.

I haven't tried it yet--but I think substituting garlic for shallots might work just fine.

 Nutrition info based on a 1 1/2 tablespoon serving.

Nutrition Facts Isa's Balsamic Vinaigrette
Serving Size: 1 serving
Amount Per Serving
Calories	42
Total Fat	2.2g
Saturated Fat	0.4g
Trans Fat	0g
Cholesterol	0mg
Sodium	156mg
Carbohydrate	4.2g
Dietary Fiber	0.1g
Sugars	2.5g
Protein	0.9g
Vitamin A 1% Vitamin C 0% Calcium    0% Iron 2%

 

Wondering about how much protein you need to eat on a plant-based diet?

Be sure to read Ginny Kisch Messina's recent post on the subject:

Meeting Protein Needs on a Vegan Diet: The Calorie Connection

Ginny's a vegan, a registered dietitian, and has twice co-authored the American Dietetic Association’s Position on Vegetarian Diets.

 

New book alert! 

Yesterday, my friend Marlene lent me her autographed copy of Dr. Neal Barnard's latest book,  now featured on PBS (public television):  21-Day Weight Loss Kickstart - Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health.  click here for more info.

Now, I'm not much interested in diet books--but this one is not your usual pop-culture fad diet--it's research-based & study-tested.  Really.

This book has it all!  Easy-to-understand scientific research to explain why this way of eating really works. I couldn't put it down!  Enough said.

 

 

 

 

 

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

 

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

 

 

 

 

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

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

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

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

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

 

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

 

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

 

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

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

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

 

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

 

 

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

 

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

 

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

 

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

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

 

 

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

 

Vindaloo Tofu Curry

For the recipe on one page click here

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

 

Ingredients:

3 garlic cloves, peeled

1 1/2 tablespoons peeled and chopped fresh ginger

1/2 tsp ground cardamom

1/2 tsp ground coriander

1/2 tsp ground cumin

1/2 tsp dry mustard

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

1/4 tsp. turmeric

1/4 tsp ground cinnamon

3+  tablespoons vegetable broth

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

Salt (optional) & freshly ground black pepper

1 large sweet onion, chopped

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

1 red bell pepper, seeded and diced

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

1 cup frozen green peas, thawed

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

Instructions:

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

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

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

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

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

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

6.  Serve hot over rice.

 

My Cuisinart Green Gourmet Grill Pan

 

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

 

 Grilled Tofu with Spicy Sweet Sauce

Grilled Veggies Made Inside in the Middle of Winter!

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

 

 

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

 

You get the idea?  I LOVE this pan. 

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

 

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

 

 

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

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

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

Here's what Dr. MG had to say:

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

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

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

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

 

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

 

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

The vegetables:

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

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

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

The fruits:

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

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

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

The spices:

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

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

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

MG's Mixing Technique:

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

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

About That Glass Straw: 

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

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

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

Smoothie Words of Advice from the Doc:

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

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

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

 

Homemade No-Oil Salad Dressings in a Minute

 

Jane's 3-2-1 Salad Dressing

 

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

 

Jane Esselstyn's 3, 2, 1 Salad Dressing

For a copy of this dressing on one page click here

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

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

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

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

1 tablespoon maple syrup

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

 

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

 

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

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

 

Sweet Mustard Dressing

For a copy of this dressing on one page click here

Makes 2 cups

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

Ingredients:

1 package light silken tofu (MoriNu)

1/3 cup prepared mustard

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

1 tablespoon lime juice

1/2 teaspoon sea salt (optional)

1/4 teaspoon cayenne pepper (optional)

Directions:

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

 

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

 

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

 

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

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

 

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