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This blog is intended to track my 100% whole food plant based experience and share what I have learned with others. You can participate in this blog by posting questions, advice, your experiences and successes, and anything else you think others may learn from this share in the Post Comments section after each of my Blog Posts. Please take advantage of the Subscribe For Updates or follow us link...your email address will not be shared. Also, feel free to click the Please Share It link and share it with the G+1 button in the top left corner to join our Google Circle and also add me to Facebook and Twitter. Ken Carlile
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When someone asks me if I get enough protein I turn it around and ask, "how much protein do you eat a day?" I have never heard anyone come back with an answer. All they know is that if you're not eating enough meat or dairy your're probably not getting enough protein...oh, and animal protein is the "best" protein you can eat. Well their protein gets its' protein from plants so I'm cutting out the middle man and going direct to the source. Here's a link to an article that talks about a study that links Type 2 diabetes to animal protein. Too much protein leads to Type 2 Diabetes
I had some tempeh crab cakes at the Wynn in Las Vegas and thought I'd give it a try. Tweaked them a bit from several other recipes I saw and left out any oil. The texture of this is wonderful. Flaky and not dry at all. I was always critical of crab cakes when I used to eat the real thing and these really fill that void.
8 oz package of Tempeh
1 1/4 cup water (plus 3 tablespoons for flax gel)
1 Tbl ground flax seed with the above 3 tablespoons of water
1 Tbl Old Bay Seasoning
4 cloves of garlic minced
2 celery stalks finely minced
fresh parsley, about 1/2 cup after it's chopped
Zest and juice of 1 lemon
1 scallion finely chopped
1 medium red, yellow or orange bell pepper finely minced
1 tsp garlic granules
1 tsp onion powder
1 tsp Tamari or Braggs Liquid Aminos
1 tsp vegan Worcestershire sauce
1/4 cup Aioli (or vegan Mayonnaise)
2 tsp dulse or nori flakes
Sea Salt and Pepper to taste (I think there's enough salt in the Tamari, but it's to taste)
3 shakes of Tabasco Sauce
1/2 cup finely ground whole wheat breadcrumbs
1/2 cup Aioli (or oil free vegan mayonnaise)
1/4 cup grainy mustard
3 Tbl capers, no brine
3 shakes Tabasco Sauce
Mix the ground flax seed with the 3 tablespoons of water and set aside. In a saucepan heat the water and the Old Bay Seasoning. Crumble the Tempeh and add to the water and boil until all water is absorbed and boiled out. Set aside to cool. Heat a non-stick saute' pan. When it's hot add the bell peppers, celery and scallions and saute for 3 minutes. 1 Minute before it's done add the garlic. Set the vegetables aside to cool.
Prepare the Remoulade Sauce by adding all ingredients, mix well and refrigerate.
Mix the Tempeh with the flax seed gel, vegetables, Tamari, Worcestershire, garlic granules (or powder), onion powder, Aioli, Dulse or Nori Flakes, lemon zest and lemon juice. Once this is mixed well, add the breadcrumbs starting with a quarter cup. If the mixture doesn't hold together, add more of the breadcrumbs up to the entire half cup.
Heat a non-stick skillet. While it's heating, form the cakes into 4 inch diameter rounds. Saute' in the pan on medium heat. They will form a crust but you want to make sure they heat all the way through. If they brown too fast, lower the heat. Brown both sides. Serve with the Remoulade sauce.
Thanks to Forks Over Knives Facebook Page
This is rich, creamy and delicious. Make it as thick as you like or as thin.
1 head of cauliflower
5 cloves garlic
1/2 cup nutritional yeast
1 tsp garlic granules
1 tsp onion powder
1 tsp sea salt
1 - 1 1/2 tsp white pepper
1 cup unsweetened almond milk
Cut the cauliflower into large pieces after removing the green leaves if it has any. Include the stem as it's full of flavor. Steam the cauliflower for about 30 minutes until completely soft. About halfway in add the garlic to the steamer.
Put all ingredients in a food processor or blender (I used a Vitamix). Process this for at least a minute as it gets creamier the longer you go. If it's too thick, add more almond milk. If it's too thin, put it in a pan on the stove and cook it until you get the thickness you desire.
Add to your favorite Alfredo dish...we did Linguine Alfredo.
1 teaspoon vanilla extract
1/2 cup raisins (optional) soaked in hot water for 5 minutes
1/2 cup dried cranberries (optional) soaked in hot water for 5 minutes
Combine the dry ingredients (oats, cinammon, chia seeds, flax seeds)
Combine the wet ingredients (almond milk, vanilla)
Mix the wet and dry ingredients in a container that you can cover and store in the refrigerator. Add the raisins and/or cranberries. Leave overnight in the fridge (stir occasionally if you think about it). In the morning stir, take out the amount you want for breakfast and microwave. You're done. You can add agave syrup, maple syrup or your favorite sweetener and you've got a great start to your day.
This is one of my favorite dishes at my local all vegan Thai restaurant. I usually have it with brown rice and add more chili paste for extra heat.
5 oz by weigh of TVP (Textured Vegetable Protein) probably about a cup and a half
2-3 cups RVS (Roasted Vegetable Stock)
2 cloves garlic, finely chopped
1 red bell pepper sliced
1 tablespoon Lite Tamari Sauce
2 Tablespoons Hoisin Sauce
2 tablespoon dry mint
1 bunch fresh mint (I like to blanch it in boiling water for 20 seconds and shock in ice water to lock in the green, but not necessary) chopped
For the heat add red chili paste, crushed red pepper or cayenne all to your heat level (start with 1/2 teaspoon and work up)
Bring the Stock, Tamari and Hoisin to boil in a non stick pan
Add the TVP and stir to fully incorporate. Continue cooking for about 5 minutes. If it seems too dry, add more stock. Add the mint and garlic and stir. Add the bell pepper and cover.
Before serving, add the fresh mint.
Serve with brown rice. You can also serve it in lettuce leaves like a lettuce wrap.
This is delicious and fairly easy. I make a quick sauce using San Marzano (I used Cento) Whole Tomatoes for the sauce. They are the best canned tomatoes you can buy and they can only say San Marzano if they are from San Marzano Italy. I also use black rice which I've used in other recipes here. It's got a nutty taste and adds a nice bite to the dish. Add lots of baby spinach and fresh basil.
2 large eggplants
10-12 cloves of garlic
3 cups baby spinach
one box no boil lasagna noodles
1 cup fresh basil
2 cups cooked black rice
red pepper flakes (optional and about 1 teaspoon)
First I slice the eggplants into discs and I put them on a cooling rack over the sink, but you can make whatever contraption works for you. Salt both sides of the eggplant. Do all of them on one side first then flip and do the second side. The reason for this is by the time you're done salting them all on one side, the salt on the first ones will begin to stick as the salt draws out the liquid. The purpose of all this is to draw out the liquid which can be bitter. Leave them over something to drain (I'm doing it over the sink). When they've been draining for about 30 minutes of more, rinse them off and pat them dry.
Many people have asked me how you begin the change to a Whole Food Plant Based Diet (WFPB). Do you gradually ease into it or do you just go cold tofurkey? After completing The Plant Based Nutrition courses at eCornell University, I remember this coming up in a discussion. I, personally, went cold tofurkey! While watching my dad go from a stroke to dementia I knew I wanted to make quick and permanent changes to the way I looked at food. For others this may not be the motivating force behind a desire to make changes in your diet.
One of the suggestions during the class discussion was fasting, either water or juice. That always sounded harder to me than just cutting the line I so tightly held to meat, fish and dairy, but everyone's different. I came across a couple of articles from the T. Colin Campbell Center for Nutrition newsletter. There are great articles at Nutritionstudies.org with loads of information about plant based nutrition, but the article on a water fasting aka a cleanse. The science behind it is explained in the article.
The spinach juice photo is from the article entitled
The title has nothing to do with the taste....just like the name of this ancient grain Freekeh. I made this into a Tabbouleh so we have a Freekeh Tabbouleh. This packs a lot of protein, about 11+ grams per 8 oz serving. I had it as a side dish the first night and as dinner the next.
2 cups Freekeh
5 cups RVS (Roasted Vegetable Stock) or any no/low sodium stock (you can use water also)
2 cups parsley (flat or curly) finely chopped
1 cup mint leaves finely chopped
1/2 cup dill leaves finely chopped
1 red onion finely chopped
3 tomatoes seeds removed and chopped
1 medium cucumber chopped
4 lemons juiced
1 lemon zested
2 tablespoons red wine vinegar
sea salt 1 1/2 teaspoons (or to taste)
crushed black pepper
If you have a rice cooker add the Freekeh and Stock and cook it on the white rice setting. If you don't, boil the water, add the Freekeh and reduce to simmer. Cover tightly and cook until tender or all of the stock is absorbed, about 20 minutes. Fluff with a fork.
In a large bowl add all of the vegetables. In another bowl add the lemon juice, vinegar, salt and pepper and mix well. Pour the dressing over the vegetable and Freekeh mixture and mix well (I like to use my clean hands for this as you can really mix it well).
That's it. Easy and delicious as well as packed with nutrients and more importantly, n(o)il. You can certainly play with the ingredients according to your taste buds. Once you have the Freekeh made it's a blank slate. Be creative.
I threw in everything but the kitchen sink. The trick to this is to do things in layers so you don't have one thing overcooked and something else under-cooked.
1 carrot chopped
4 celery stalks chopped
1 large onion chopped
8 cloves of garlic thinly sliced
2 russet potatoes quartered and sliced
2 small yams halved and sliced into rounds
1 large parsnip peeled and rough chopped
1 small head of broccoli cut the florets off and dice the stalks keeping the two separate
1 large zucchini halved and sliced
1 head of lacinato kale deveined and chopped
1 15 oz can of kidney beans (rinsed well)
1 15 oz can of pinto beans (rinsed well)
1 15 oz can of garbanzo beans (rinsed well)
15 oz can low sodium diced tomatoes
10 cups Roasted Vegetable Stock (or other low or no sodium vegetable stock)
1 1/2 teaspoons dried oregano
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried rosemary (crushed)
1 tablespoon smoked paprika
2 teaspoons smoked sea salt (or regular works as well)
1 teaspoon crushed black pepper
Saute the carrot, celery and onion in a dry non-stick pan using the stock to keep it from sticking. Add the garlic and continue the saute until you can smell the garlic cooking. When the vegetables begin to soften, sprinkle them with the oregano, thyme, rosemary and paprika. Add the rinsed beans and Vegetable Stock.. Add the potatoes and yams. You are going to bring this mixture to a slow boil and continue until the potatoes and yams soften. Add the salt and pepper.
In a steamer first steam the parsnip and the broccoli stalks for about 3 minutes. Add the broccoli florets and steam for another 2 minutes. Finally add the kale and steam until the leaves are tender, about 3 more minutes. Add all of these to the pot with the stock and beans mixture. Mix well and test for seasonings.
There's a lot of controversy about how healthy, safe and nutritious eggs are. This video shows the back and forth between Marketing and Advertising and the United States Department of Agriculture. Hint, the USDA has rules about truth in advertising so this is the exchange between the two. Kind of interesting and flies in the face of everything we've been taught.
This is really easy and really tasty. You can adjust each of the ingredients to fit into your favorite chicken or tuna salad recipe.
1 15 oz can chickpeas/garbanzo beans rinsed (they're the same thing)
1 stalk celery fine dice
3 tsp sweet relish
1 tsp onion powder
1 tsp dill (dry) seed or 1 tablespoon fresh finely chopped
2 tsp dijon mustard
2 Tbl mayonnaise or Aioli (this is no oil and no dairy mayo)
1/2 tsp celery salt
1/2 tsp black pepper
Pulse the chickpeas in a food processor. Don't over do it. You want them to be chopped but not a paste. Add all of the remaining ingredients and mix well. This will taste better the longer it sits. Adjust the mayo, mustard and seasonings to your own taste buds.
This interesting video explains the benefits of eating your vitamins (antioxidants) rather than taking supplements.
The vitamins in food act together like a symphony to create the balance of necessary vitamins and nutrients your body needs to fight off disease. If you have an abundance of one particular vitamin your body will store it to be used when it needs it. Studies show that it is impossible to say one vitamin will help you with one particular ailment when, in fact, it's a combination of all of the vitamins and nutrients you get from food working together to benefit your body's needs. It's the marketing by pharmaceutical and supplements companies that sell you on a particular drug or supplement. Don't believe everything they tell you about "The Magic Bullet". Eating right is all you need.
It's really simple, to save big money and improve your health:
1. Don't buy or take supplements
2. Don't buy or eat animal products ever (meat, fish, poultry)
3. Don't buy or eat dairy or eggs
4. Eat Food. Not too much. Mostly Plants. Michael Pollan, Author, Journalist
This is a staple in Central America, specifically Costa Rica and Nicaragua. It can be found at any meal and is often accompanied by a bottled sauce called Salsa Lizano. Loosely translated it means "spotted rooster", and it is made by cooking the rice with the beans. This WFPB version is done with brown rice instead of white and is accompanied by Pico De Gallo and fresh cilantro. It doesn't contain a lot of spices as you add condiments when you serve it. I like to cook it with onions and garlic powder and instead of water I use RVS (roasted vegetable stock). Make a big batch because it freezes well and can be used for any meal or quick snack. Below I used it in a quick taco salad served as you see it above with mixed green salad, tomatoes, carrots and radishes. I tossed it together with a spicy Thousand Islands Dressing using my aioli recipe and adding ketchup and sricha sauce. You can also just add rinsed black beans to already prepared rice.
February 11, 2014
2 loaves of sourdough bread with chia seeds and flaxseed meal
2 pumpkin/banana breads
1 batch of cream cheeze
1 batch of aioli mayo
1 pot of split pea with lentil soup
For food; today I ate a bowl of cheerios with bananas and almond milk, honey crisp apple, toast with cream cheeze, pistachios, bowl of roasted cauliflower soup, not so beefy stew, Green salad
The Health Care Doctors Forgot: Why Ordinary Food Will Be the New Medicine of the Future
My niece made a version of this the other day and it was tasty and easy. I added a couple my own tweeks to the recipe that truly add richness and flavor. Great meal for a cold winter night. We're suffering through 75 degree weather in California but thinking about our freezing friends on the East coast. Enjoy!
Dr. McDougall in The McDougall Newsletter states when talking about high protein, low-carbohydrate diets: "The truth is that the rich Western diet makes people fat and sick. Steering people away from the few healthy components of our diet (grains and other starchy vegetables) and toward the unhealthy foods (meat, dairy, fish, and eggs) makes matters worse. People are desperate for a solution to their weight and health problems, and many of them are easily deceived. Especially when told that prime rib and cheddar cheese are good for them—people love to hear good news about their bad habits. Just as important for the rising popularity of low-carbohydrate diets, books like Wheat Belly and Grain Brain enhance the profits of the meat, dairy, egg, and fish industries".
I really love this combination of the leeks and potatoes. I didn't know if I could get the flavor I was looking for to give it a hearty, comforting taste, but by caramelizing the onion, garlic and leeks, this was so good I couldn't stop going back for more. If you've never cooked with leeks, be careful to clean them really well. They tend to have a lot of sand or dirt between the layers of skin, depending on the soil they are grown in. Also, you only use the part of the leek that is light green right below the dark green leaves and going down to the white skin.
CLICK BELOW FOR THE RECIPE
This article shows that there was a known link to meat and cancer back in 1907. Add this to "two enormous studies—the 2009 NIH-AARP study, with half a million participants, and a 2012 Harvard study with 120,000 participants. In both studies, meat-eaters were at higher risk of a cancer death, and many more studies have shown the same thing." Read more information here
Here's the article:
1907 New York Times Article Shows that Meat Causes Cancer. br / A Century Later, Many People Still Haven’t Heard the News
Are potatoes healthy? Yes they are!
- 45 percent of the daily value for vitamin C
- More potassium (620 mg) than even bananas, spinach, or broccoli;
- 10 percent of the daily value of B6;
- Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc
Many have asked me what I do for protein. This is one of the alternatives. There are a lot of other recipes for this but this one has no added oil. It marinates well and can be used in many of the recipes you have that use meat as a protein. You can also pulse it in a food processor to make ground meat type foods. Lots of experiments with this to get the texture so enjoy.
CLICK BELOW FOR THE RECIPE!
Ever see these while driving around this time of year? No leaves but lots of bizarre fruit. Well, those are persimmons.
When we were growing up my beat friend's family had a couple of these trees. We were told that they are very sweet, soft and delicious. But don't be fooled and run up and bite into it as the skin will make your mouth pucker.
When they're ripe they feel like gelatin covered in an outer skin/peel. If you peel it and cut out the core you have a gelatinous orange flesh which makes pudding like cakes. You can make steamed Persimmon Pudding or Persimmon Bread. These usually have their share of eggs, buttermilk and cream. Here we're going fat free and dairy free with coconut sugar and maple syrup to keep the glycemic index low.
Preheat oven to 375 degrees Fahrenheit
1 cup 100% whole wheat pastry flour
3/4 cup oat flour
2 teaspoons cinnamon
1 1/2 teaspoons baking power
1/2 teaspoon baking soda
1 teaspoon nutmeg
1/2 cup coconut sugar
(optional add 1/2 teaspoon allspice)
1/4 tsp sea salt
1 cup peeled and mashed Hyacinth Persimmon Pulp
1/2 cup almond milk
1 teaspoon real vanilla extract
1/2 cup real maple syrup
Blend the dry ingredients in a large bowl (I like to use a whisk). Mix all the wet ingredients in a separate bowl. Add the wet to the dry and mix just until blended.
Pour into a non stick bread pan. Tap the mixture on the counter to remove bubbles and then place in the pre-heated oven. Bake for 46 minutes. Let it rest for about 45 minutes to an hour before removing it from the pan. The middle will be very pudding like as opposed to bread like.
Click on the name for the recipe!
#10 HUMMUS (SPICY ADOBO)
#9 CREAM CHEEZ
#8 PUMPKIN BREAD
#7 THREE GAZPACHOS (RED)
#6 NOT SO CHICKEN STEW
#5 CHILI SIN CARNE
#4 ERIN'S VEGGIE PASTA
#3 BLACK BEAN HUMMUS BURGERS
#1 OLIVE TAPENADE
Which ones do you like?
- My history with food is that I was a chef with my own catering company for years and I cooked everything; meat, poultry, fish and dairy was prominent in all of my cooking. Like most people, a meal wasn't a meal without a large protein as the centerpiece, with vegetables, rice and potatoes playing supporting roles. After I stopped catering I only cooked for friends and family, but I continued my passion for great food and amazing flavors.As I got older my cholesterol went up, I eventually had high blood pressure and I had a bad case of acid reflux....so I was on medication for all three. I wasn't really over weight. A few pounds more than I would have liked, but that just comes with aging and less exercise than I used to do. I didn't really think it was a big deal until last year when I experienced the death of several friends and watched my Dad try and recover from a major stroke and slip into vascular dementia.I read the books "Preventing and Reversing Heart Disease" and "The China Study" and stopped eating animal protein and dairy before I finished the first book.Three weeks after I started the new "nutrition plan" (I don't call it a diet as I wasn't trying to lose weight) I lost 15 pounds. I felt amazing. Depression that had hung over me for years seemed to be lifting. I had a ton of energy and clothes that had been starting to feel tight, now fit (or were really loose). Three months after I started, I weaned myself (with doctor's permission) off of my blood pressure medicine, stopped taking my statin medicine for cholesterol, and, with the help of Apple Cider Vinegar and water, stopped taking Prilosec after about 10 years.