Happy Healthy Long Life

Cholesterol: Fact or Fiction? What Effect Does Diet Have on Cholesterol? But the More Important Question is: "What Effect Does Diet Have on Your Cardiovascular Health?"

 

 

 

 

About a week ago I received an email from a reader in New York.

She asked a really good question.  But, I wanted an expert to answer it.

 

The Back Story

 

She had just received a copy of the January 2012  "Beating Edge", the newsletter of the Cleveland Clinic's Heart & Vascular Program. 

 

Here's what this New York reader wanted to know:

 

"I just received the Cleveland Clinics Heart and Vascular Newsletter this morning and its leading article was a short Q&A piece on cholesterol.

I know that Dr. Caldwell B. Esselstyn, Jr. has a long association with the Cleveland Clinic.

Below lies an excerpt from the newsletter:

"Have your cholesterol checked.  And, understand how cholesterol works, recommends Cleveland Clinic heart surgeon Marc Gillinov, MD, and cardiologist Steven Nissen, MD.

Can you tell fact from fiction?

1. Diet is the most important factor in determining your cholesterol level.

False. Eighty percent of the body’s cholesterol is made by the liver. That means, only 20 percent comes from your diet. That’s why it is so hard to lower cholesterol through diet alone. By banning nearly all cholesterol from your diet, you might be able to reduce your total cholesterol level by about 20 percent. Understanding this can often make the choice to take cholesterol-lowering drugs easier. If you need to reduce your cholesterol by 50 percent, you cannot accomplish this through diet alone. You’ll need a good diet and the right medication."

She went on to say:  I have no intention - or at least I don't think so - of veering from my Esselstyn fare but I am wondering what sense you make of the above... I feel like this flies in the face of claims made by others who have followed the Esselstyn diet and seen significant decreases in their LDL.

Her question:  Do you have any thoughts on the above? 

 

The Response from a Plant-Based Cardiologist

 

What would a cardiologist, who personally follows the Esselstyn diet, say about the answer given to the Diet & Cholesterol question in this newsletter?

I certainly wanted to know, so I asked a professional who has the knowledge & expertise to best answer this reader's question.  He prefers to remain anonymous.  I feel so privileged that he took the time to respond to this question.  Thank you!

 

Diet's Effect on Cholesterol - A Plant-Based Cardiologist's Point of View

 

"I don't find fault with anything said, except that I think it is fallacious to say that because 20% of your intake is dietary, you cannot reduce [your cholesterol] by more than 20% by changing your diet. 

This part is just plain wrong.   As you can see from the discussion that follows the article, there is more hype than fact.  Unfortunately, funding for nutritional research is miniscule.

The statement that 80% of your cholesterol is made by the body and only 20% comes from diet is based on the average (as measured in the population eating the Western diet) cholesterol production of 1 gm per day and the recommended dietary intake of cholesterol of 200-300 mg. 

For many Americans, the daily intake of cholesterol is much higher.  For those eating a plant-based diet, the intake is near zero.  So the 20% is not representive of a population, but rather an average of very different nutritional choices.  Several other logistical fallacies occur to me:

 

1)  Population studies on humans who eat a plant-based diet with very low dietary cholesterol intake show some of the lowest intrinsic cholesterol levels.  We have many studies on dietary modification showing that decreasing cholesterol intake can result in dramatic lowering of serum cholesterol level. So the implication that dietary modification is not effective beyond 20% is just wrong.  I personally cut my total cholesterol from 209 to 136 and my LDL from 144 to 72 with just nutritional changes.

 

2)  Relatively few (if any) studies of cholesterol regulation have been performed in vegans, so we don't have much information on the effect of this nutritional strategy on cholesterol synthesis. You can't extrapolate findings from studies of patients on a Western diet.  This is one of my biggest pet peeves.  The majority of the research we are doing is on a population that is (hopefully) irrelevant.  Drugs and devices may lead to much different results in a study of vegans with heart disease (if you could find enough to study!).

 

3)  The assertion that drug therapy of elevated cholesterol is more effective than nutritional changes focuses on a surrogate endpoint, that is, the cholesterol level, rather than clinically important endpoints like death, MI and stroke.  Dependence on surrogate endpoints is one of Dr. Steven Nissen's biggest criticisms of drug and device studies.  Statins have been shown to result in improvement in early MI and death rates, but they are not above suspicion for longer term adverse outcomes and there is a growing concern about the downside of life long administration.  Several drugs have been removed from the market because they lead to higher death rates despite their beneficial effect on surrogate endpoints.  We need to look at the the MI, death and stroke rates of nutritional changes, not whether they can decrease cholesterol by 20%.

  

That said, there is no question that statins have a role in the early treatment of unstable coronary disease, but it is likely not due to their cholesterol lowering effect, but rather on their anti-inflammatory and pro-endothelial effect.  There may be much less powerful effects long term on mortality and MI rates (as well as other longterm adverse effects).  There is much less data on that." 

 

I'm so grateful for the balanced response this cardiologist provided to the important question of how diet can affect cholesterol--or more importantly, its effect on heart disease.

I certainly hope we can call on him again to share his expertise in questions of heart disease and  its prevention--and the beneficial effects of a plant-based diet.

 

As always, I'd love to get your feedback on this excellent guest post!

If you have a personal success story to share--now is the time.

 

 

 

Final Note:  If you haven't yet paid a visit to my new Facebook page: Happy Healthy Long Life - The Healthy Librarian  you are missing out on a lot of "hot off the press" health & nutritional news.  In the past 7 days I've posted over 30 new items.  (Is that too much?)  You can always google:  happy healthy long life - the healthy librarian facebook to find me, too.

Just a sample of the topics posts:

• From Fred Hutchinson's Cancer Center:  the effect of low-glycemic carbs on inflammation levels and its potential effect on cancer
• The effect of statins on diabetes in post-menopausal women
• An hysterical Italian video on "Fresh Made Pork Sausage"
• Bruce W. Hollis, PhD's & Dr. John Cannell's response to the latest research on vitamin D levels & CRP
• The effect of exercise on the genetic risk of Alzheimer's
• The best slow-cooker
• Dr. Esselstyn's 14 minute recent TED talk in Cambridge, MA
• A video about the pros & cons of nuts from Dr. John McDougall
• And whole lot more

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

 

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

 

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

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

Here's the quick back story on this recipe:

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

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

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

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

 

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

 

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

Serves - 6 giant portions

Prep TIme:  15 minutes

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

 

Ingredients:

1 large sweet onion, chopped

4 ribs of celery, diced

1 pound of peeled sweet potatoes cubed

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

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

4 cups of low-sodium vegetable broth

1 can of Muir Glen Fire-Roasted diced tomatoes

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

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

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

1 jalapeno, seeded and minced

1 1/2 tablespoons of curry powder

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

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

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

1 teaspoon turmeric

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

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

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

 

Preparation:

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

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

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

4.  Before serving, taste and adjust the seasonings.

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

Enjoy!

 

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

The Sunday New York Times "Fat Trap" & "Why Lost Pounds Come Back"- It Misses the Mark! Forget the Genetic, Hormone, & Metabolic Excuses - Just Give Esselstyn Plant-Perfect a Try!

 

"Diseases of Affluence," by Dr. Kevin Patterson.  November 15, 2010, Maisonneuve Magazine

 

"We only have one chronic disease - and it's got multiple manifestations. 

Obesity, diabetes, heart disease, high blood pressure, osteoporosis, strokes, vascular dementia, and rheumatoid arthritis.   They're nothing more than food-borne illnesses."

 

-paraphrased from Dr. Caldwell B. Esselstyn, Jr.,in his recent talk in Medina, Ohio-

 

"[Dr. Rena Wing]...agrees that physiological changes probably do occur that make permanent weight loss difficult, but she says the larger problem is environmental, and that people struggle to keep weight off because they are surrounded by food, inundated with food messages and constantly presented with opportunities to eat.

'We live in an environment with food cues all the the time.  We've taught ourselves over the years that one of the ways to reward yourself is with food.  It's hard to change the environment and the behavior,' Wing says."

-Dr. Rena Wing, professor of psychiatry & human behavior at Brown University's Alpert Medical School, quoted in the NYT's "Fat Trap"-

 

 

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

The lead story in the 2012 New Year's issue of the New York Times is called, "The Fat Trap."

Its partner story, the Well Blog post, "Why Lost Pounds Come Back,"  has garnered over 700 comments so far.

"The Fat Trap" is about how difficult it is to lose weight--and to keep it off.   It's meant to present the research on weight-loss--and to explain why genetics, hormones, a down-shifting metabolism, low-calorie diets, our innate physiology, and a whole host of other reasons make it nearly impossible to lose weight.

I believe Parker-Pope meant to help us understand why so many of us are overweight--and why it's such a battle to lose that weight.  But, I think she did a tremendous disservice to her readers. 

Ask anyone who is following Dr. Esselstyn's version of a "Plant-Perfect No-Added-Oil Diet".   It's just not as hard as Parker-Pope would have us believe.  We're eating a lot of delicious food--and we're preventing a whole host of chronic diseases at the same time.  The weight-loss is a sweet side benefit of a healthy plant-based diet.

Millions of readers may cheer this article, and say, "See, that's why I can't lose weight!   Why should I even bother?"

Tara Parker-Pope is a popular well-respected New York Times health columnist.  She's followed by millions of readers, daily.   When I read the online "ahead-of-print" publication of her upcoming Sunday Magazine article, "Fat Trap,"  on Wednesday night I was furious.  Really!

I was so disappointed in her conclusions--and the research she chose to cite.   Not all studies are applicable & translate to all diets.  And I was disappointed with her examples of  "diet success stories."  She could have done much better!

Full Disclosure:  Tara has struggled with her own weight loss.  I had no idea.  Although she wasn't overweight as a child, or until she went to college, "[D]uring the 23 years since graduating from college, I've lost 10 or 20 pounds at a time, maintained it for a little while and then gained it all back and more, to the point where I am now easily 60 pounds overweight,"  Parker-Pope explains.

 

Amy & The Healthy Librarian Decide to Offer Diet Advice to Tara Parker-Pope

 

Bottom Line:  Don't give up!  Why don't you just try a plant-based, whole foods, no-added-oil, high-nutrient diet for 4 weeks?  No nuts, no sugar, no chocolate.  You won't regret it!  You only have weight to lose--and health to gain.  Talk to Dr. Esselstyn!

As for the vegan recipes you often post as "healthy foods" on the New York Times--they will get you nowhere fast.  You have to ditch the oil, the sugar, the fake cheese, the chocolate (cocoa is fine), the nuts (except walnuts), & yes, even olive oil.  No more calories to count. No foods to measure.  Just eat whenever & whatever you want of the above-foods.

 

Who is Amy?  And Why Are We Giving Advice to Tara Parker-Pope?  Here's My Back Story:  

So, on Wednesday night, after I skimmed through "The Fat Trap,"  I took a look at the comments people were writing about the article.  

Was anyone else as frustrated with Tara's conclusions as I was?   By Wednesday evening, there were already hundreds of comments--so, I only had a chance to read the 5 most recent comments that were posted.

 

Can you believe this was the second comment I saw?  What are the odds, that this one was posted right before I looked at the comments section?

 

From Amy in California:

Dear TPP,

I would love to read everybody's comments, but for whatever strange reason, my comment section is not opening...

I appreciate what you honestly shared, but please do yourself a favor and visit the Healthy Librarian at: happyhealthylonglife.com!

She is a genius. Her blog is about the science behind health related food issues.I believe that if you follow her blog and actually get behind her advice about food (vegan/little or no fat) you will lose your weight, look amazing and be much healthier without ever feeling hungry.

Yes it is very difficult and requires changing how and what you eat, but if you wish to do it for yourself and for the planet (the consequence of a vegan diet is profound), you won't ever deal with weight issues again.

BTW I did not start reading her blog with any preconceived notions - actually sort of stumbled upon it and began reading.

Her advice is all science based - no fads, no unproven junk, just straight research - all there for you to read and ponder. 

For the first time in my life, my weight issues have been resolved.  I am not going to lie however.  It is truly difficult to follow the vegan diet completely, But the one thing I want to urge you to consider is that regardless of whether or not some people's bodies wish to be heavier than others - you can beat the fat if you believe it matters, and I think it does.  Do not just give up.

It is only going to get worse and eventually it will effect your overall health.

Dec. 28, 2011 at 8:38 p.m.

 

I about flipped!  I was shocked.  Dumbfounded.  I immediately replied to Amy's comment:

 

From The Healthy Librarian, U.S.A:

Wow, Amy! I don't know you--but thanks for the shout-out!

I could go on & on about how filling, easy & enjoyable this diet is & how fabulous I feel on a plant-based diet--but if anyone's really interested in great health, read my 15 month review (written 4 months ago)  "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":

http://www.happyhealthylonglife.com/happy_healthy_long_life/2011/08/15-m...

BTW--Dr. Caldwell Esselstyn, Jr. the doctor behind this Prevent & Reverse Heart Disease Diet was just voted the #1 Living Cleveland Clinic Doc, & #3 overall. They're the #1 hospital in heart care.  Click here to read "The 50 Best Cleveland Clinic Doctors.  Ever."

He recently was invited to speak to the town of Medina, OH by the local police chief who experienced a health turn-around of his own..

Here's the police chief's story, "Police Chief Patrick Berarducci's Gone Plant-Strong and is Cracking Down on Heart Disease in Medina, Ohio":

http://www.happyhealthylonglife.com/happy_healthy_long_life/2011/12/bera...

And here's a link to Esselstyn's talk (all research/science based):

http://medinatv.pegcentral.com/player.php?video=6a53c744e757e905ce791146...

Tara---just give it a 4 week try & see for yourself. I'd be happy to load you up with amazing recipes!

Dec. 28, 2011 at 11:21 p.m.

 

I was finally able to figure out who Amy was and she shared more of her story with me:

 

"I started doing the Esselstyn food plan almost one month after you did, and I was fortunate to stumble onto your blog which convinced me to jump in.

I immediately lowered my cholesterol, my blood pressure and my weight. I lost about 15 pounds and would have lost more except that I have had a really difficult summer staying on the plan due to our long trip to Africa and our son's return home from college.

HOWEVER, I am going to go back to being strict about it since I feel so much better and I noticed I got acid reflux when I went off the plan! YUCK. That is a nasty problem.

I like that you are sharing your favorite recipes. I too try to stick to some basics that I like. For me it is raw whole oats mixed with Ezekial grain cereal, ground flax seed, stewed prunes and fresh fruit with almond milk (40 cal). 

I also find that when I go out I order Salmon and that helps with socializing because I do agree with the other poster that it is hard to be social around food when going out with others or attending their celebrations like weddings etc...

Skipping oil is easier than I thought it would be, but I still add about 1/4 teaspoon of olive oil and basalmic vinegar to my salads. I do not have heart disease. I started doing this for my overall health and in order to live long and stay away from taking medications.

It is working great! Most people are shocked to find that I am 52. I went to my high school reunion (35th) this summer and definitely felt that I looked great.

That is the best thing about this food plan. YOU ARE NOT hungry.

I think the worst thing in the world is when people tell me they eat healthy and they keep gaining weight!  

Most people have no clue what eating healthy is.  And one last thing.  I really do not drink.

I believe that a lot of us who are over 50 do not realize how quickly the pounds pack on as we age.  We are not meant to eat much in general.  People eat now as something to do.  It is an "activity" and that is part of the problem too."

 

The Best of the "Fat Trap" Article

 

The National Weight Control Registry, which tracks about 10,000 people who have lost weight & have kept it off, has found these characteristics are common to successful "dieters".

1. The eat breakfast regularly.  (Let's hear it for steel-cut oats!)
2. Most watch  less than half as much television as the overall population.  (Thumbs Up for that one!)
3. They consistently eat the same foods and in the same patterns each day & don't "cheat" on weekends or holidays.  Sounds a lot like the Esselstyn-style plant perfect lifestyle.  (Ann Esselstyn's mantra)
4. They also appear to eat less than most people, with estimates ranging from 50-300 few daily calories.  Sounds a lot like my experience--without the extra calories of fats & processed foods, I'm naturally consuming fewer calories--without being hungry.  Read "Painless Calorie Restriction for People Who Love to Eat - Lessons for Health, Longevity, and Disease Prevention from the NIH CALERIE Study"
5. They exercise regularly.  (Thumbs Up, again!)

 

The Worst of the "Fat Trap" Article

 

1. It cites research about the failure of the quick-fix 500-550 low-calorie diets to sustain long-term weight loss.  Including the use of Optifast, a liquid diet.  And then translates this to diets, in general. Big duh!! Not relevant.
2. It blames the increase of the hunger hormone "ghrelin" and the decrease of the hunger-suppressing hormone "leptin"  for the weight loss problems in people who go on low-calorie diets, never considering that those diets are actually starving people.  No wonder their hormones are out-of-whack!  And Parker-Pope never looked at what happens when people eat high nutrient-dense plant-based no-added oil diets.  Why didn't Parker-Pope talk to Dr. Joel Fuhrman, Dr. John McDougall, or Dr. Caldwell Esselstyn?
3. Take a look at the kinds of foods eaten & the daily routine of Parker-Pope's "diet-success poster couple", Janice & Adam Bridge.  Not my idea of the "best diet".  They have to work so hard to maintain their weight loss--carefully weighing and measuring all their food--and exercising for 100-120 minutes a day, 6-7 days a week.  I absolutely admire how healthy they have become--and all their efforts--but, it just doesn't have to be that hard.  

 

OK--The Bridge's Refrigerator Photo Inspired Me to Share My Refrigerator & Pantry Photos

 

HL's & Lab Rat's Refrigerator - Filled with Veggies, Soups, Casseroles, Smoothies & More

 

The Canned Food Cupboard - A Couple "Outcasts" Still Left Behind

 

Part of the Pantry - Nothing But Whole Grains, Beans, & Rice

 

 

Don't Miss Dr. Esselstyn's Recent Medina, Ohio  Lecture

 

A reader from Michigan tracked down this video (& shared it with me) after he read my post about Police Chief Patrick Berarducci.  Don't miss it--but, fair warning, it's 2 hours long.  Click here for the video. Just give it time to load.

I never tire of listening to Dr. Esselstyn share his research, and Ann Esselstyn explain how to eat Plant Perfectly.  If you've never had the opportunity to listen to them in person--now's your chance.  Don't miss it.  We should all be as healthy & energetic as they are.

Can you think of a better way to get motivated for a Healthy 2012?

This will be the best 2 hours you have ever spent. 

• Shortcuts:  Dr. Esselstyn starts speaking at around 8 minutes into the program.
• DO NOT MISS listening to Dr. Esselstyn's patient, Art Citeros, share his story.  Talk about a testament to the healing power of plant-based foods!  Medications, stents, bypass surgeries, & more stents completely failed Art.  Even eating a mostly plant-based diet failed him.  For Art, the whole plant-perfect diet that included no-oil made all the difference.  No wonder Dr. Esselstyn is so strict!  Art's story starts at 1 hour, 15 minutes, & 47 seconds into the program.  1:15:47.

A huge thank-you to Guy in Michigan for finding this video & sharing it!

 

I Would Love to Hear Your Feedback on "The Fat Trap"

 

Something New - In case you missed it--please stop by & visit, whether you use Facebook or not.

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

But, I'd love it if you'd click that thumbs-up LIKE Button on the top of page, and join in the conversation.

 

Update:  While proofing my links before posting, I just noticed this comment to Tara Parker-Pope's article in The New York Times. Wow, is all I can say!

From Thinner in New York:

The healthy librarian site is fantastic (happyhealthylonglife.com). 

Seriously: at least in my case and in those of 3 people I know (one with weight problems since childhood), weight loss **and maintenance** have been easy on a plant-based diet.

No starvation involved.

No exercise, either -- not for the weight loss. Exercise is important in and of itself, but when you follow a plant-based diet exercise is not essential for weight loss. (Another resource: Esselstyn's book Prevent and Reverse Heart Disease. This is the book Bill Clinton cites in his interview with Wolf Blitzer.)

• Dec. 29, 2011 at 10:33 a.m.

Thank you, Thinner!  And congratulations!!

 

 

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

 

Zingerman's Reuben Sandwich on Rye

 

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

 

 

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

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

-My Husband, the Lab Rat-

 

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

 

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

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

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

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

 

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

 

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

 

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

 

The Lab Rat's Brilliant Seitan Reuben Discovery:

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

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

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

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

 

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

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

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

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

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

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

 

So, it was decided.  No turkey for Thanksgiving.  

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

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

Here's what I came up with:

 

 

Wednesday Night Dinner

 

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

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

Have on Hand for Lunches and Noshes

 

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

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

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

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

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

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

Assorted hummus

Larabars for the "little man".

Thanksgiving Dinner

   

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

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

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

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

Cranberry Orange Walnut relish

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

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

 

Lab Rat's Birthday Cake

 

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

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

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

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

 

Friday Night Dinner

 

Leftovers!!!!

Saturday Night Dinner

 

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

Sunday Brunch

 

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

 

And that's it so far, for me. 

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

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

 

 

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

 

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

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

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

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

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

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

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

 

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

 

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

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

 

The Janice Stanger Research Connection to These Recipes

 

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

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

 

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

 

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

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

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

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

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

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

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

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

Take home message:  Don't overcook your vegetables!

 

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

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

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

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

 

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

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

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

Here's an example:

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

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

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

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

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

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

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

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

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

And Now for the Recipes!

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

 

Creamy Triple-Mushroom Fettucine

 

Creamy Mushroom Sauce for the Fettucine

 

Browning the Sliced Seitan for the Fettucine

 

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

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

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

Get the recipe on one page here.

 

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

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

 

 

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

 

 

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

 

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

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

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

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

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

Click here for the recipe on one page.

 

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

 

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

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

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

 

 

French Lentil Dijon Spead/Dip Ingredients

 

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

 

French Lentil Dijon Sandwich Spread with Roasted Red Peppers 

 

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

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

 

 

Now, back to the French Lentil Dijon recipe.

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

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

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

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

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

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

 

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

 Nutrition info is based on three servings for the recipe

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

 

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

 

Take Shelter

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

 

 

 

In a Better World

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

 

 

 

Three Recipes on My Tentative Thanksgiving Menu

 

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

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

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

Kale Waldorf Salad--Honey Crisp apples.

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

 

 

Healthy Girl's Kitchen Plant-Strong Potluck Extravaganza

 

Chef AJ was in Town & Cooking Up a Storm

 

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

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

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

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

 

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

(Get the recipe here)

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

 

Chef AJ's German Chocolate Cake 

 

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

 

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

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

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

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

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

So, where are we headed? 

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

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

 

Thank You, Wendy of Healthy Girl's Kitchen!

 

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

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

 

What a Week It Has Been

 

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

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

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

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

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

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

 

 

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

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

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

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

 

Medical Research that piqued my interest this week:

 

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

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

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

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

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

 

 

 

 

 

 

 

 

 

 

Friday Night Dinner, a Movie, and Two Ounces of Red Wine - "Fat, Sick & Nearly Dead"

 

 

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

Friday night.

I wanted to go to the "first-Friday" swing dance, plus lesson--at a nearby middle school.  A wildly popular seven man swing band from Pittsburgh was featured.

Didn't happen. 

Turns out it was my husband's week to usher at the 6:15 pm service at our synagogue.  He's not the kind of guy who would skip out.

So, while he was ushering, I got to work in the kitchen making my version of Pea's & Thank You's Jambalaya!

My friend Janet introduced me to this recipe a month ago.  Then my husband made it for our grandson, who gobbled down two helpings.  Now it was my turn to make it.  Click here for the recipe. 

My husband returned home at 8:00 and dinner was ready to go!

 

How About 2 Ounces of Wine Before Dinner?

 

 

He:  "Hey, why don't we just chill out, have a glass of wine, enjoy our dinner, and see if there's something to stream on Netflix."

Me:  "Great idea, but, just pour me only a 1/4 cup of wine."

He:  "What?  What's up with 1/4 cup of wine?"

Me:  "Straight from this week's issue of JAMA.  Big study.  Women who drank 3 or more glasses of wine a week increased their risk of breast cancer.

Yep! Even low to moderate amounts of alcohol isn't such a good idea for women.  But, the researchers say it might still be a good idea to have a little wine--because even just a little reduces heart disease risk.  Hey, it's all about weighing your own risks. Breast cancer or heart disease. 1/4 cup might help me with both."

He:  "But, what's up with the 1/4 cup?"

Me:  "Run the numbers.  3 5-ounce glasses of wine comes to 15 ounces a week--I figured it was better to have a little everyday--which comes to 1/4 cup a day--and I'd likely only have that 1/4 cup 3 or 4 times a week.  Besides, Tom, a retired physicist blog friend of mine who hates the taste of alcohol, has analyzed every study out there on the health benefits and risks of alcohol.  His conclusion:  2 ounces of wine a day for women was the sweet spot."

We really did have this conversation, believe or not!

 

Want to Know More About the JAMA Breast Cancer Alcohol Study? 

 

If you do not see the video on your screen click here

 

Source:  JAMA 2011 Nov. 2;306(17):1884-90.  Chen, WY, Rosner, B, Hankinson, SE, Colditz, GA, Willett, WC.  "Moderate alcohol consumption during adult life, drinking patterns, and breast cancer risk."

Bottom Line:  Women of all ages need to limit their alcohol consumption to 1-3 drinks a week, maximum.   Even low levels of alcohol consumption can increase the risk of breast cancer.  Beer, mixed drinks, straight up, wine--they're all the same when it comes to increasing the risk of breast cancer.

 

On to the Movie

 

Netflix was not going to cooperate.

Turns out we have the cheapest Netflix plan, and my husband had already used up our monthly allowance streaming "Hell on Wheels"  (a documentary about the Tour de France) while he lifted weight in the basement.

"Let's try Hulu,"  he said.

Real bad idea.  There is nothing on the freebie version of Hulu. 

Except, as he scrolled through the alphabet of loser movies that no one has ever heard of, I spotted something that sounded vaguely familiar, "Fat, Sick and Nearly Dead".  How's that for a cheerful Friday night flick?

Turns out, it wasn't what I thought it was.  It was a hundred times better.  We both thoroughly enjoyed this 2010 documentary that's won many awards at film festivals none of us has ever heard of.  Actually, we LOVED this movie!

It's funny.  It's inspirational & uplifting.  It's down-right sad & scary.  It has heart and really gets you involved in Joe's story. It's all about an "everyday overweight guy" just trying to turn his health around and inspire others along the way.

Am I the only person who has never heard of this movie??  Am I really late to the party?

Two big thumbs up!  And best of of all--it's free on Hulu--for the price of watching a few commercials.

You can watch the full movie, 1 hr. 37 mins. here on Hulu--just be sure to disable any adblockers & give it time to load. We streamed it on our TV.

Would I recommend Joe's diet kick-starter plan?  No.  But, it worked for him, and he did it safely, under the care of a physician.  And now he's eating healthy plant-based meals & exercising regularly.  

And just who was Joe's doc?   None other then Dr. Joel Fuhrman.

 

Meet Joe Cross--He's Young, Fat, Desperate, and Sick of Being Sick

 

Joe and Phil

 

If you don't see the video on your screen click here to go to the YouTube movie trailer.

 

Fat, Sick and Nearly Dead  (the extended trailer)

 

SYNOPSIS

100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope.

In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well— with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health.

With doctors and conventional medicines unable to help long- term, Joe turns to the only option left, the body's ability to heal itself.

He trades in the junk food and hits the road with juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for the next 60 days.

Across 3,000 miles Joe has one goal in mind: To get off his pills and achieve a balanced lifestyle.

While talking to more than 500 Americans about food, health and longevity, it's at a truck stop in Arizona where Joe meets a truck driver who suffers from the same rare condition. Phil Staples is morbidly obese weighing in at 429 lbs; a cheeseburger away from a heart-attack. As Joe is recovering his health, Phil begins his own epic journey to get well.

What emerges is nothing short of amazing – an inspiring tale of healing and human connection.

Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves.

 Click Here for the Full Film on Hulu

 

 Jamabalaya, Baby!!  So Easy!  So Delicious!

 

Jambalaya & Oven-Roasted Brussels Sprouts

 

 

Friday Night Dinner & a Movie Jambalaya

(adapted from a recipe in Peas and Thank You)

 

Servings: 4

Click here for a copy of the recipe on one page

 

Ingredients:

2-3 Field Roast Italian Sausages, thinly sliced  

1 large sweet onion, chopped

2 cloves of garlic, chopped

1 large red pepper, chopped

3 stalks of celery, chopped

1 14.5 ounce can fire-roasted chopped tomatoes in juice

1 cup low-sodium vegetable broth

1 teaspoon chopped oregano

1 teaspoon T.J.'s 21  Seasoning Salute (or other salt-free spice combo)

salt to taste (optional)

1/4 teaspoon pepper, optional or to taste  (if you like more heat, substitute red pepper flakes for the black pepper, to taste)

2 cups of already cooked brown rice  (I saved time with T.J. frozen brown rice pouches--ended up using 1 1/2 pouches)

1 1/2 tablespoons of tomato paste

 

Preparation:

1.  Prepare rice, whether microwaving the frozen rice, or cooking your rice.

2.  Saute the Field Roast sausages in a large non-stick skillet until they're browned, about 5 minutes.  Remove them to a plate for adding later.

3.  Add onions, celery, and red pepper and "steam" saute over medium heat.  Cover & let them soften for  5 minutes, checking halfway through to mix.  If it gets too dry, and starts to stick, add a little bit of broth or water to deglaze the pan.  

4.  Add the seasonings & garlic and cook for one minute. 

5.  Add the tomatoes with juice, the broth, and bring to a low boil.  Lower heat to a simmer, cover, and cook for 10 minutes.

6.  Add the browned "sausage", the pred-cooked rice and the tomato paste, mix well,  and continue to simmer for 10 more minutes.  Adjust seasonings.

 

It was a perfect Friday Night.

Dinner, Wine (1/4 cup), and a Surprise Hit of a Movie

Got any Dinner & a Movie Combos to Recommend for Our Next Friday Night at Home?

 

 

 

My New Fave Go-To Cookbook - Robin Robertson's Quick Fix Vegan - Fast, Foodie-Approved, Healthy, Creative Meals in 30 Minutes

 

My New Go-To Fave Cookbook--Quick-Fix Vegan, by Robin Robertson

 

"You don't have to be a full-time vegan to love this book.

Quick-Fix Vegan is packed with 150 fast and easy recipes for putting delcious, healthy food on the table in 30 minutes or less."  

This cookbook delivers! 

 

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

 

The Back Story

A year ago, a blog reader from Chicago--who also happens to be a dietitian--recommended I try, "Vegan Planet," by Robin Robertson.

 

"Don't worry about the oil or nuts in her recipes.  They are easily modified, without sacrificing flavor,"  she told me.

 

She was so right!  First I borrowed the book from the library, and then I bought my own copy. 

Robertson is an experienced master chef, with a genius for creating extraordinary everyday plant-based recipes.  The ingredients she uses are all easy to find (no running off to specialty markets)--and the results are gourmet taste sensations.  Click here & here for my Vegan Planet recipe posts.

 

Thank You Gael for Introducing Me to the Quick-Fix Vegan with Its Smoky Chipotle-Chocolate Chili

 

 

On October 26 I got an email from Gael in Vermont:

 

"here's a recipe I received yesterday from The Splendid Table radio show!
thought you'd like to check it out."

 

That recipe was for a Smoky Chipotle-Chocolate Chili that came from the just-published "Quick-Fix Vegan".  Who could resist the sound of that?

It was love at first bite. 

I checked out the other Quick-Fix Vegan recipes listed in the table of contents on Amazon, and ordered the book on the spot.  Actually, I ordered it from Barnes & Noble.  $11.48, no delivery charge.

The biggest problem now is deciding which one to try next. They all sound so good.

So far, I've made the Smoky Chipotle-Chocolate Chili, a delectable Moroccan-Spiced Pumpkin Soup, and the Seitan Gyros with Tzatziki Sauce.  I haven't had a gyro in years--and this one was fabulous, with the added plus that I didn't need to worry about what was in that mystery gyro meat roasting on a spit for hours--maybe days in some restaurant.

 

Take a look at some of these gourmet-sounding taste sensations.  Which one would you try next?

 

Coconut-Curry Chickpeas and Cauliflower

Ginger-Sesame Seitan with Spicy Basil Snow Peas

Spicy Smoked Portobello Tacos

Spicy Peanut-Hoisin Noodles with Tofu & Broccoli

Primavera-Style Coconut-Cashew Noodles

Creamy Greens Soup

Asian Noodle Soup with Bok Choy and Shiitakes

Chard and Red Lentil Soup

Chesapeake Chickpea Sandwiches

Indonesian Satay Sandwiches with Peanut Sauce

Vietnamese Tofu Wraps

Sicilian-Style Orzo Salad with Walnuts & Raisins

Moroccan-Spiced Couscous Tabbouleh

Tuscan Kale Lasagna

Jambalaya Bake

Sicilian Stuffed Shells

And that's just for starters.....

 

Enough with the Talk, Already--Bring on the Recipes

 

OK, sorry.  One more thing I have to say.

I brought the three recipes I made from Quick-Fix Vegan into work so the "Healthy Librarians" could sample them and give me a reality check.  Big thumbs up all around. 

Not only that.  Everyone who looked at Robertson's cookbook wanted a copy of it.  I'm telling you--this one's a winner.

They liked the out-of-the-ordinary recipes, the easy-to-find ingredients, and her simple easy directions.  Not to mention that Robertson promises they'll be table-ready in 30 minutes. 

Mary reserved a copy at the library.  Snez was ready to buy a copy on the spot.

In my opinion, this is one of those cookbooks you'll want to have in your permanent kitchen collection. You won't find these recipes on the web.

Oh--one more thing. 

Full disclosure: Quick-Fix Vegan does use small amounts of oil, nuts, & coconut milk.  But, no worries These recipes are easy to adapt by cutting out the oil for sauteeing, subbing PB2 for peanut butter, or using my low-fat coconut milk "fix". 

 

Seitan Gyros with Tzatziki Sauce

 

Gyros, Garlicky Dill Tzatziki, & Tomatoes on a Warmed Whole Wheat Pita

 

 

Gyros are Seasoned with Oregano, Rosemary, Lemon Juice, & Wine Vinegar on the Stove Top

Quick-Fix Garlicky Dilly Cucumber Tzatziki with Soy Yogurt. So Good!

I'm So Glad We Doubled the Recipe So We Could Have Left-Overs for Lunch or Dinner

 

I couldn't wait to try this recipe.  I've always loved the garlicky highly seasoned meat version--and I just knew this vegan version would be a "spiced-right" taste explosion.  And it was.

I'm so glad I decided to double the gyros part of the recipe--it's so easy to do, and that meant we had enough for left-overs for lunch or dinner.  I had to cut my husband off at seconds, though--so we would have left-overs.  He was all ready for a third helping.

Mina, I think you'll like this one.  Let me know

 

Setian Gyros with Tatziki Sauce

(adapted to an oil-free version from Robin Robertson's Quick-Fix Vegan)

Click here for the recipe on one page

Serves 4

 

Tzatziki Sauce

Ingredients:

1/2 small cucumber, seeded & quartered (we didn't seed it)

2 cloves of garlic, chopped

1/2 cup vegan plain yogurt (my fave is Wildwood Soyogurt--it's thick and it isn't sweet)

1 tablespoon freshly squeezed lemon juice

2 tablespoons chopped fresh dill, mint, or parsley  (Go Dill!!)

Salt and freshly ground black pepper

 

Directions:

1.  To make the tzatziki, in a food processor combine the garlic, yogurt, lemon juice, dill, and salt and pepper to taste.

2.  Process until well blended, then add the chopped cucumber.  Transfer to a bowl.  Taste & adjust the seasoning and set aside.

 

Gyros  (I doubled this recipe--and highly recommend doing so for the leftovers)

Ingredients:

About 1/2 cup of low-sodium vegetable broth for sauteeing.

8 ounce package of seitan, thinly sliced (I had the cubed version, & sliced it up-easy to do)

1 teaspoon of dried oregano

1 teaspoon of dried rosemary

1/2 tsp or less of salt (optional & to taste)

1/4 teaspoon of freshly ground black pepper

2 tablespoons of red wine vinegar  (I thought about using balsamic--but stuck with the red wine--use the red wine vinegar)

2 tablespoons of freshly squeezed lemon juice

4 whole wheat pitas or other flatbreads, warmed 

1 large ripe tomato, chopped (I prefer the sweeter cherry tomatoes or the Camparis)

1 cup shredded lettuce  (I was all out of romaine when I made mine)

1/2 cup chopped red onion (optional--I skipped this)

 

Directions:

1. Heat a non-stick skillet over medium heat.  When the pan's hot, add the seitan, to brown.  

2.  When the seitan starts to stick--and it will--add about 1/4 cup of broth to deglaze the pan & unstick the browned seitan bits.   Keep doing this for about 5 minutes, until the seitan is browned.  It won't brown up like it would with oil--but that's fine--it still looks & tastes delicious.

3. Add the oregano and rosemary and seaon to taste with salt & pepper.

4.  Add the vinegar and lemon juice, tossing to coat.

 

To assemble, divide the seitan mixture among the warmed pita loaves (on top of them, not inside), & top with the reserved sauce, and sprinkle with tomato, lettuce, and onion, if desired.  

Serve immediately

 

 

 

 

Moroccan-Spiced Pumpkin Soup 

 

Moroccan-Spiced Pumpkn Soup - A Beta-Carotene Bonanza

 

My husband made this one for dinner, with a salad, on Halloween night.  He said it was a piece of cake to make.  He also ended up eating all the left-over pistachio nuts. 

The spice mixture was pitch perfect, with a nice kick of heat.  It's creamy & hearty and loaded with beta-carotene.

 

Moroccan-Spiced Pumpkn Soup 

(adapted to an oil-free version from Robin Robertson's Quick-Fix Vegan)

Click here for the recipe on one page

Serves 4

 

Ingredients:

1 large sweet onion, finely chopped

1 1/2 teaspoons of fresh grated ginger

1 teaspoon of ground coriander

1 teaspoon of ground cinnamon

1 teaspoon of light brown sugar (or sweetener of your choice)

 1/4 teaspoon of ground allspice

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

1/4 teaspoon freshly ground black pepper

1/8 teaspoon of cayenne

2 teaspoons of maple syrup

1 15-ounce can of pumpkin puree (not pumpkin pie filling!!)

2 1/2 cups of low-sodium vegetable broth  (extra for sauteeing the onions)

1 1/2 cups of non-dairy milk (we used soy, not low-fat)

1/4 cup of coarsely chopped pistachios for garnish (optional)

 

Directions:

1.  Heat a large soup pot over medium heat. 

2.  Add the onions, cover & cook until softened, about 5 minutes.  Stir occasionally. Peek in half-way, and if the onions start to stick, add 1/4 cup of the broth to deglaze the pot.

3.  Stir in the ginger, coriander, cinnamon, brown sugar, allspice, the salt (if you're using it), the pepper, cayenne, and maple syrup, then add the pumpkin and slowly add the broth, stirring to blend until smooth.

4.  Simmer until the onion is tender and the flavors are well combined, about 10 minutes.

5.  Stir in the nondairy milk and cook until hot, 5 minutes longer.

6.  Serve hot garnished with the pistachios.

 

 

 

 

Smoky Chipotle-Chocolate Chili

 

 

Day One: Smoky Chipotle-Chocolate Chili with Roasted Golden Beets on the Side

Day Two:  Smoky Chipotle-Chocolate Chili with Roasted Corn Salad

 

The first day we ate the chili straight up.

On the next night, I added my favorite chili ingredient, T.J.'s Roast Corn, and served it on a bed of crispy romaine.  Garnished with a couple of crumbled baked chili-lime corn chips. Ta-Da!  Smoky Chipotle-Chocolate Chili Salad.

Cook's Note:  Girlfriend Gael not only added roasted corn to her chili--but she one-upped me with an even better addition--some cubed sweet potatoes--upping the nutrient ante, big-time!

 

Smoky Chipotle-Chocolate Chili

(recipe was adapted to an oil-free version from Robin Robertson's Quick-Fix Vegan)

Click here for the recipe on one page

Serves 4

 

Ingredients:

 1 large sweet onion, finely chopped

4 cloves of garlic, chopped

2 tablespoons of grated unweetened chocolate  (I could have used unsweetened cocoa, but I figured chocolate might make a difference--who knows?)

2 tablepoons chili powder

1 teaspoon ground cumin

1 teaspoon smoked paprika

1/2 teaspoon dried oregano

1 teaspoon dark brown sugar (or other sweetener)

1/2 tsp salt (or to taste)

1/4 teaspoon freshly ground black pepper

1 (14.5 ounce) can of diced fire-roasted tomatoes, including juice

1 (14.5 ounce) can of crushed tomatoes (yes, you read that right--2 cans of tomatoes)

2 canned chipotle chiles in adobo, minced (Warning: Start with one, especially if you don't like a lot of heat. You can always add in the other one after tasting)

3 cups of home-cooked black beans, or 2 (15 ounce) cans, drained and rinsed (I used canned)

1 cup of low-sodium vegetable broth  (extra 1/4-1/2 cup for sauteeing onion)

Highly recommended add-in options:  

1 1/2 cups of roasted or plain frozen corn, thawed.

1 small already roasted/baked/microwaved sweet potato, cubed into small pieces

 

Directions:

1.  Heat a large pot over medium heat.

2.  Add the onion and garlic.  Cover and cook until softened, about 5 minutes, stirring occasionally. Peek in half-way to see if the onion is sticking--add 1/4 cup of broth to deglaze the pan, if needed.

3. Stir in the chocolate, chili powder, cumin, paprika, oregano, sugar, salt (If using) and pepper.

4.  Add the diced & crushed tomatoes, and chipotle chilis and stir until well blended.

4.  Add the beans and broth and bring to a boil.  Note: If you are adding in the corn &/or sweet potato, add it in now.  Reduce the heat to medium low and simmer uncovered, stirring occasionally, until the chili thickens and the flavors have developed, 20-25 minutes.   

5.  Taste and adjust the seasonings.  Serve hot.

 

Now, to decide to what to make for dinner.

Please let me know if you try any of Robertson's recipes--or if you try a new one from Quick-Fix!

This is a book you really will want to have.

Three Years Later, I'm Still Transforming Traditions with Rice, Beans, & Squash - Celebrating the New Year with Family Who Are Like Friends & Friends Who Are Like Family

 

Rosh Hashana Eve - Barbara & Howard's Dinner Table

 

 

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

Two Weeks Ago, Mark Bittman Asked New York Times Readers This Question: 

"What Are You Cooking for Rosh Hashana?"

 

Of course, I couldn't resist throwing in my two cents.   Here's what I told Mark, on the morning before the New Year began.

 

The Healthy Librarian

U.S.A.

September 28th, 2011

9:54 am

Crazy how much my Rosh Hashana menu has changed over the years.

Never in a million years could I have predicted how much my menu would have changed!

This year it's 100% plant-based---and not just at my home--but at the homes where we've been invited.

Instead of Challah, I'm serving a multi-grain hearty loaf.

Dinner tonight is a Spicy African Sweet Potato, Red Lentil, Chickpea Stew, a Triple Rice Salad with Dried Fruits & Nuts and Field Roast Apple Sage "Sausages", a big green salad, & a Berry Crisp.

Lunch tomorrow is an all vegetable Mushroom Barley Soup, a Spicy Thai Peanut Slaw, a Sweet Potato Lasagna, & Jeni's Riesling Poached Pear Sorbet.

Here's the African Sweet Potato Stew recipe:

http://www.happyhealthylonglife.com/happy_healthy_long_life/2011/05/coco...

Here's the Triple Rice Fruit & Nut Salad:

http://www.happyhealthylonglife.com/happy_healthy_long_life/rice-fruit-s...

 

 

Yes, my holiday entertaining has done a complete turnaround these past three years.

Here it is 2011 & I just celebrated the eve of Rosh Hashana with a 100% plant-based dinner--and I wasn't even the one hosting the dinner--my good friends were.   That's what I call real change.   

We're talking about a holiday tradition that's steeped in brisket, roast chicken, chicken soup with kreplach, chopped liver, and potato kugel.  Followed up eight days later with lox, smoked fish, bagels, cream cheese, and cheese blintzes.  And we all know how hard it is to mess with tradition.  

On Rosh Hashana day I was the one hosting a plant-based lunch at my house.

As it often happens, Rosh Hashana fell mid-week this year, making it difficult to celebrate with my family, who all live out-of-town.  DC, St. Louis, Cincinnati, & Florida.  Which is why I'm so grateful for in-town friends who are like family.  (Read more about that below)

This week, my husband & I will be celebrating a very low-key Yom Kippur out-of-town with my oldest son, daughter-in-law, and grandson--while we help them out as they bring a brand new grandbaby into the family--any minute now.  Talk about being on pins & needles!

But, I have to be straight with you. 

Food really is not the main event for this holiday.  It's a once-a-year chance to stop what you're doing--and take a serious accounting of what's been going on in your life over the past year--especially in your relationships with everyone you know, as well your community, and the world-at-large.

So, this week I'm thinking about all the times I've certainly missed the mark!  Never intentionally.  Never consciously.  Never on purpose.  Which is the heart of the problem.  Right?

I admit it---This year I've taken my turn at being: unkind, thoughtless, uncaring, a no-show when I should have showed up, small-minded, gossipy, jealous, selfish--especially with my time, someone who jumped to conclusions without the facts, unsympathetic, uninterested in what someone was telling me, unenthusiastic, sarcastic, self-centered, dismissive, impatient, easily annoyed, short-tempered, blase, foolish, a know-it-all, lazy, egotistical, cheap, ungenerous (is that a word?), close-minded, wasteful, too busy, aloof, unwelcoming, or thinking mostly of myself.   And--I'm really a pretty nice person!  Most of the time I figure out a way to overlook or rationalize this nastiness--but I'm not that good at fooling myself.  I still know when I'm being a jerk. 

Which brings me back to how food is so inter-connected with celebrating the New Year. 

When I prepare food for guests, it's a chance to go out of my way--to inconvenience myself--carve out the time to prepare and share a special meal, invite others over, and celebrate with the people I love.  It always feels good to put myself out!

 

Rosh Hashana Eve

 

"Chopped Liver" Made with Lentils & Walnuts and Served on Crackers

 

Triple Rice Salad with Cranberries, Apricots, Currants, Pecans & Apple Sage "Field Roast" Sausage (click here for the recipe)

 

Simple Green Apple Salad with Assortment of Oil-Free Salad Dressings

 

Spicy African Sweet Potato, Red Lentil, Chickpea Soup  (click here for the recipe)

 

 
Barbara's Gluten-Free Peach & Berry Crisp Made with No-Added Oil Granola

 

 

Rosh Hashana Post-Synagogue Lunch

 

Rosh Hashana Lunch Table

 

"Cheezy" Kale Chips to Snack On Before We Got Started

 

Apples & Honey and Wishes for a Sweet New Year

 

An Old-Fashioned Mushroom Barley Soup (click here for the recipe)

 

Joyce's Sweet Potato Lasagna (click here for the recipe)

 

 Thai Peanut Slaw (click here for the reicpe)

 

Jeni's Riesling Poached Pear Sorbert (definitely, a treat)

 

The October 8, 2008 New Year's Post

 

Transforming Traditions - Rice, Beans & Squash and When Friends Become Family

 

Martha's Vineyard 2008

 

Land Between the Lakes, Kentucky 2011

 

 

This is the reposting of my Yom Kippur 2008 post.

What can I say?  It's one of my favorite posts---about a holiday that reminds us to stop what we're doing, and take ten days out to examine our spiritual, physical, interpersonal and communal responsibilities. 

How have we measured up?   Where have we missed the mark?   Where can we do better?

 

 

No brisket or matzo ball soup for me.

I'm making Butternut Squash and Apple Bisque.  Rice Salad with Roasted Red Peppers, Chickpeas and Feta Cheese.

No family coming home for this midweek Yom Kippur holiday.

I'm celebrating with friends who have become family.

Am I depressed? 

No, I'm grateful. Let me explain.

Sometimes you just have to transform the traditional.  Holiday fare doesn't always have to be brisket and matzoh ball soup.  Holidays can't always be celebrated with your family.  You can transform humble fare like rice, beans and squash into something truly spectacular.  And if your family lives out-of-town, your friends can be transformed into family. 

"Find a way to be grateful for what you do have."

On Monday at the gym I worked out on the weight machines & listened again to Rabbi Sharon Brous' High Holiday interview with Krista Tippett on "Speaking of Faith".

Here's what I remember most:

Think about what you have, not what you lack.

Rabbi Brous:  So many people walk around in life so aware of what they don't have, what they long for: the love that they haven't found yet,the absence.

They're so aware of the absence and what Rabbi Abraham Joshua Heschel says to us is, 'Look at the presents and figure out what you do have.

Look at the world with awe and wonder, and the amazing miracle that your skin holds the blood inside your body.'  That nature works the way that it works, that the world is as extraordinary as it is--because there are so many things wrong--but there are so many incredible blessings around us.

And part of our spiritual challenge he says, "is to understand that it is gratefulness that makes the soul great." And so, find a way to be grateful for what we do have because it's simply not fair to live in a world and only be conscious of what you do not have.

 

Think about what's really important in life.

 

Rabbi Brous:   Unetane Tokef--this incredible climactic prayer that comes in the High Holy Day services, is kind of pushing us to engage in the reality and possibility of our own death---who will live and who will die.

I mean, what this prayer basically says is: Realize that you cannot control if you will live or die, but you can control the way that you're going to live over the course of the year--and that's not some big amorphous ambiguous statement, like "feel good." 

But it actually means: go out and do these three things:

• Build a spiritual life for yourself.
• Fix your relationships.
• And fight for justice in the world.

 

Because ultimately those are the three things that matter in life.

Yom Kippur comes in the middle of the week this year--as it does on so many years.  My family is spread across the country and as much as we'd all like to be together, it's just not possible this year.

The same goes for my friends and their families.  We're empty-nesters. Our kids are out-of-town--our parents have passed away or live out-of-town.  Our siblings live in other cities.  But for many years now we've shared the holidays with each other, taking turns, and including each others' family when they are in town.  My friends have become family and the circle just seems to grow & expand in interesting ways.

My high school friends + college friends + our friends' friends + Fran's work friends + friends I've met through volunteering + Joyce's assorted friends + our relatives + our children (& their friends) when they're in town + each other's neighbors.  The guest list always changes, except for the core--my friends who have become family.

Last March I wrote about friendship and included this excerpt from an article from the New York Times, written by Sally Friedman and sent to me by my dear NY college friends.

Friedman writes about a group of college friends who have been getting together for the Rutgers Homecoming every year since 1961, and "How sweet it is."

 

"We had hit the stage of life when friends become family, something you may have to live in order to understand.

We needed one another more than ever.  Our parents were all gone, our children were far-flung, and some of us had even lost easy contact with siblings who had moved to places with lyric names in Arizona."   (note to my sib & sibs-in-law:  this does NOT apply to you!)

 

 

RICE, BEANS, AND SQUASH TRANSFORMED - Here's what's cooking in my kitchen for Yom Kippur

 

 

*Note:  I reworked these 3 year old recipes, and removed the olive oil & feta cheese from the original ones.  In fact, this sounds like a perfect menu for this year's Yom Kippur dinner or break-fast.

Butternut Squash and Apple Bisque - from Laura Samuel Meyn

1 medium butternut squash (about 2 1/2 lbs) (my shortcut: buy the precut butternut squash at Trader Joe's
1/4 cup of vegetable broth (to saute the onions)
1 medium sweet onion, peeled and chopped.
1 1/2 cups chopped carrots (my shortcut: use pre-shredded carrots)
2 medium Granny Smith apples, peeled, cored and chopped
1 TBS chopped peeled fresh ginger
5  cups vegetable broth
1 cup apple cider
2 TBS dark brown sugar  (or maple syrup or agave)
1/2 cup  regular (not low-fat) soy milk
2 tsp garam masala (available in the spice aisle of many supermarkets) (add more if you like)

1. Heat oven to 400 degrees.  Cut butternut squash in half lengthwise.  Using a spoon or melon baller, remove seeds and discard.  Place squash halves, cut side up, in large baking dish.  Brush cut sides of squash with olive oil.  Roast squash until tender, about 1 hour.  If using the precut squash, mix with a tablespoon of olive oil & roast until tender, could be as quick at 15-20 minutes.

 

2. Heat up remaining 2 TBS of olive oil in a large heavy pot over medium heat.  Add onion and saute for 5 minutes.  Add carrots and saute vegetables until tender and beginning to brown, about 8 minutes longer.  Add apples and ginger; saute 2 minutes.  Stir in broth,  water (or cider), and brown sugar (may want to omit if using cider).  Using a spoon scoop roasted squash from the rind & add to the soup. Cover soup and bring to boil; uncover, reduce heat to medium-low, and simmer until apples and all vegetabls are very tender, about 20 minutes.  Cool slightly.

 

3.  Working in batches, puree soup in blender (or use an immersion blender). Return to pot.  Stir in 1/2 cup of the cream.  Stir in enough water to thin soup, to desired consistency, about 1 cup.  Return soup to simmer.  Stir in garam masala.  I use a lot--but add slowly & keep tasting. Season soup to taste with salt and additional brown sugar or garam masala.  Soup can be made up to a day ahead.

Yield:  8 servings

 

 

Rice Salad with Roasted Red Peppers, Chickpeas, and Feta Cheese- from Jeanne Lemlin's "Simple Vegetarian Pleasures"

2 1/2-3 cups cold cooked brown rice (Made from 1 cup rice boiled in 2 1/4 cups water)
1 (16 oz.) can chickpeas, rinsed well and drained
3/4 cup crumbled feta cheese  (note: I no longer eat feta--but I'm going to substitute 3/4 cups of crumbled Tree of Life brand Hot n' Spicy Smoked Tofu or the regular Smoked Tofu--it's very "cheese-like" in texture)
2/3 cup diced roasted red peppers, store-bought or freshly roasted
1/2 cup chopped fresh Italian parsley
1/4 cup chopped fresh dill
3 scallions, very thinly sliced

The Dressing

1/4 cup fresh lemon juice
2 garlic cloves, pressed or minced
Generous seasoning freshly ground black pepper
Salt
1/4 cup silken firm Mori-Nu Light Tofu

 

1. Combine the rice, chickpeas, feta cheese (or smoked tofu), peppers, parsley, dill, and scallions in a large bowl & toss well.

2.  Combine the tofu & lemon juice in a blender & mix well--the tofu helps to emulsify the lemon juice.

3.  Combine the lemon juice/tofu mixure with the garlic, salt, & pepper and whisk well--or shake it all up in a jar with a tight-fitting lid.  Pour the dressing on the rice mixture and mix thoroughly.  Let sit at least 1 hour or up to 8 hours before serving.  Serve at room temperature.

Yield:  4 main dish servings.

 

 

Wishing You All a Happy Healthy New Year--Regardless of When You Celebrate the New Year

 

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

 

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

 

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

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

 

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

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

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

 

I wrote back:

 

Mike:

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

 

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

 

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

 

I absolutely agreed with him!

 

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

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

 

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

 

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

 

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

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

Need a refresher on avenanthramides?

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

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

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

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

 

Here's the deal on nitric oxide:

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

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

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

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

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

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

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

 

 

Introducing the Recipe that Met the Nitric Oxide Recipe Challenge:

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

The Tomato, Kale, & Bean Gravy

 

Three Oat Cakes Waiting for the Gravy 

 

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

Serves 5-6

Click here for the recipe on one page.

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

First the Oat Cakes

Ingredients:

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

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

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

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

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

 

Preparation:

 

1. Transfer cooked oatmeal to large mixing bowl.

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

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

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

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

 

Kale Gravy

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

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

 

Ingredients:

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

3 cloves fresh chopped garlic

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

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

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

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

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

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

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

 

Preparation:

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

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

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

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

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

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

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

 

Nutritional Information Based on 1/5 Serving of the Recipe

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

 

 

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

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

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

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

 

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

 

photo by: Rebecca Bolte

 

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

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

An excerpt:

 

How did all of this start?

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

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

 

How did your dietary shift affect your athletic performance?

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

 

What do you mean by that?

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

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

Go to the article & read the rest.