GLAD YOU FOUND ME AND WELCOME

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



Quote

PLANT STRONG QUOTE
Americans love to hear good things about bad habits. T Colin Campbell, PhD, Author Whole and The China Study

LINKS TO THIS BLOG

These links will also take you to this post. Choose your favorite! Disqus now avail after each post. Click on post title and go to the bottom of the page.

www.kencarlile.com, www.plants2table.com, www.plantstotable.com, www.plantstrongtable.com, www.plantstrongeating.com, www.plants4plates.com

EASTER DINNER WFPB STYLE




More photos to follow so check back

Menu

Deviled Tofu Stuffed New Potatoes, Purple, Red, White
Hot Cheese Dip

Baked Sham (Seitan Ham)
Aioli Mashed Potatoes
Creamed Spinach
Spinach Salad with Strawberries
Sourdough Rolls
Pumpkin Spiced Bread

HOW MUCH PROTEIN DO YOU EAT OR NEED? TYPE 2 DIABETES ANYONE?








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

TEMPEH CRAB CAKES



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

Remoulade Sauce

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.


TACO SALAD BAR



This is a great way to get lots of vegetables and can be made ahead and stored until you're ready for the fiesta.  

1 cup TVP (Textured Vegetable Protein)
1 1/2 cup boiling water
1 tsp Chili Powder
1 1/2 tsp Ground Cumin
1/2 tsp Granulated Garlic
1/2 tsp Onion Powder
1 15 oz can oil free refried beans 
2 small head of baby romaine lettuce, cleaned and chopped
2 small tomatoes, rough chopped
1/4 cup fresh cilantro chopped
1 large Yukon Gold Potato boiled whole and chopped(I keep these in my refrigerator to be used in various recipes)
1/2 cup Nacho Cheeze 
Spicy Dressing 1/4 cup Aioli with 1/8 cup ketchup and 1/2 tsp Sricha
Julienne of Corn Tortillas
cup of pico de gallo
Slice of Avocado

Mix the TVP with the water.  Let it soak for 10 minutes and drain through a sieve

In a non-stick pan add the TVP, Chili Powder, Cumin, Granulated Garlic, Onion Powder and heat slowly.  If it begins to stick, add a little water or RVS (Roasted Vegetable Stock).  Once it's heated, add your refried beans and mix well.  I add the potato after this is done so you don't turn the potato into mashed potato.  Add the chopped tomatoes to the chopped cilantro.  

For the Julienne of Corn tortillas:  Preheat oven to 375.  Thinly slice several tortillas and sprinkle them on a cookie sheet.  Bake for about 10 minutes, or until crispy.

For the salad:

In a bowl, add some lettuce and the TVP, Bean and Potato Mixture.   Heat the Nacho sauce and add it now.  Next add the tomatoes and cilantro.  Lastly, add some Spicy Dressing, Pico de Gallo, avocado and garnish with the tortillas.  

You can go crazy with this and add baby spinach, grillled zucchini, black beans, toasted pepitos, roasted corn, even roasted beets.  



ALFREDO SAUCE



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.




REFRIGERATOR OATMEAL



Tired of waking up in the morning and having to make breakfast?  Oatmeal is always a great way to start the day, whole grain oats that is...not the instant stuff that has all of the fiber taken out of it.  But it takes so long to make.  Welcome Refrigerator Oatmeal. Apparently this has been around for awhile, but it's new to me and I'm sure some of you.  You can make a large batch and keep it in the fridge.  Just heat it in the microwave in the morning and you're good to go.  

1 1/2 cup whole grain rolled oats
3 1/2 cups unsweetened almond milk (or your favorite non-dairy milk)
1 teaspoon cinammon
1 tablespoon chia seeds (optional)
1 tablespoon ground flax seeds
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.

DECONSTRUCTED GUACAMOLE PASTA WITH FRESH ASPARAGUS & TOMATOES



This recipe is surprisingly easy.  I deconstructed guacamole and used the ingredients to make this whole wheat pasta dish.

1/2 pound whole wheat spaghetti pasta (or your favorite...angel hair is too fragile for this dish)
2 medium avocados
3 tablespoons freshly squeezed lemon juice
1 tablespoon freshly squeezed lime juice
1/2 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon garlic salt
1/2 teaspoon freshly ground black pepper
1/4 cup cilantro finely chopped
1/2 cup tomato chopped
1/2 cup asparagus cut into 1 1/2 inch pieces and steamed
Add Tabasco OR Cayenne Pepper (about 1/2 teaspoon) OR Crushed Red Pepper Flakes (about 1/2 teaspoon)  This is optional and only if you like your Guacamole Spicy!

Boil the pasta according to the directions on the box.  You don't have to use whole wheat pasta.  Any whole grain pasta will do.  Steam the asparagus for about 3 minutes then run them under cold water (or thrown in a bowl of ice water) to stop the cooking.  

While the pasta is boiling and the asparagus is steaming, add the avocados to a bowl and mash them with a fork.  Add the lemon and lime juice, garlic powder, onion powder, garlic salt and cilantro and mix well.  Taste for salt.

Drain the pasta and throw it in the bowl with avocado mixture and toss to coat well.  Add the heat now if you're using it.  Toss with the tomatoes and asparagus and enjoy this fresh take on pasta.  


SPICY THAI MINT CHIK'N



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.



GARLIC EGGPLANT WITH BLACK RICE



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.




large eggplants
2 15 oz cans of San Marzano whole tomatoes
10-12 cloves of garlic
3 cups baby spinach
one box no boil lasagna noodles
1 cup fresh basil
2 cups cooked black rice
sea salt
black pepper
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.



Preheat the oven to 375.  Put the two cans of tomatoes into a blender or food processor along with the garlic and 1 teaspoon of sea salt and 1/2 teaspoon of black pepper.  Blend to smooth.  Depending on the size of your blender or food processor, you may need to do this in batches.  If you do it in batches, pour everything into a large mixing bowl and stir together so it's evenly mixed.  You can add the red pepper flakes at this point if you're using any.  

Slice the eggplant into one inch slices.  Put a thin layer of sauce at the bottom of a lasagna pan.  Add the eggplant.  Pour more of the sauce over the eggplant.  Break the lasagna noodles into small, irregular shaped pieces and sprinkle these over  the sauce and stir the mixture so everything has some sauce on it.

Add the spinach and basil over the sauce and cover this with more sauce.  Add a layer of the black rice over this and cover with the remaining sauce.  Cover the pan with aluminum foil and bake for 1 hour.  

Uncover and check the eggplant to see if it's soft.  Once it is, you're done.


Second night served over rotelli pasta



ON FASTING AND CLEANSING



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.

Whenever you embark on something that affects your health, always let your healthcare professional know what you're doing so they can monitor the results.  If for no other reason than you will get a starting point and results point.  If more people let their doctor's in on their WFPB journey, you will be aiding the healthcare community about nutrition which they are not required to learn as part of their education.

The spinach juice photo is from the article entitled

FASTING – An Effective Ancient Therapy for Today’s Health Concerns

FREAKY FREEKEH


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.

BLACK BEAN SOUP CHEAT



Costco's Kirkland all organic black bean no oil soup with Costco triple washed deep green organic power blend greens and Trader Joes ready Cooked Frozen Quinoa. Easy way not to cook for a change!

KITCHEN SINK SOUP


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.

THE USDA ANSWERS THE QUESTION ABOUT HEALTH AND EGGS


Watch this video


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.

CHICKPEA TUNA OR CHICKEN SALAD



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.

MOTHER NATURE CANNOT BE TRAPPED IN A BOTTLE



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

GALLO PINTO


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.


TODAY I MADE....






I'm introducing a new section that will show people what I make on a daily basis.  One of the biggest complaints I hear from people is that this is so hard, so I thought I'd document, as often as I can remember, what I made and what I bought that was already made.  You can check in on this page by clicking on the tab TODAY I at the top of the blog.  I'll have the most current date at the top.  I'm obviously not eating all of this and I do give some of the food to my twin aunts that in a nursing home because I want them to be able to continue on a WFPB diet.

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

UNDERSTANDING NUTRITION

      PART OF A WHOLE FOOD PLANT BASED DIET (PHOTO CREDIT: LUCAS)


Professor Emeritus of Nutritional Biochemistry, Cornell

The Health Care Doctors Forgot: Why Ordinary Food Will Be the New Medicine of the Future


Posted: 02/03/2014 6:01 pm EST Updated: 02/03/2014 6:59 pm EST

Few if any topics get more press than the effect of food on our health. It's constantly present, even if buried in our subconscious mind. Sex, politics and religion are intensely personal topics, but food and health is in that same rank.
Intense interest, however, does not translate into a consensus on which diet best nourishes us. I've been a professional in nutritional science for more than five decades. But I must confess my disappointment in the inability of my field to help the public to understand and use the underlying science of nutrition.
Medical schools almost completely ignore the topic. Biomedical funding agencies mostly give it a pass, at best dedicating only a small percentage of their funding for nutrition research. The public therefore must fend for itself when trying to understand which nutrition information is correct and which is not.
Yet, if we assess the public's interest in this topic, it is massive, but also it is massively disconnected. Information on this topic is served up by food companies, who cook it for their own tastes. Coalitions of industry join hands and minds to "help" government authorities develop the right kind of food and health policy -- I've been there, seen that. Rather like monopolies controlling the marketplace by controlling the information.
I hesitate to call this mess a conspiracy, because they are doing nothing more than pleasing their shareholders and selling products to customers what they want to buy. I'm a free market guy, and I must say, "It is what it is." But, I strongly object to those who claim they have supporting health evidence when it is nothing more than a stretch! Been there, seen that, too.
We live within a system loaded with an unfathomable number of details that invite abuse. Some might call this an invitation for conspiracy (an evil thing, I think). But I prefer the explanation that we are living within a paradigm that encourages the production of details that invite abuse. We think of nutrition as the summation, more or less, of the independent functions of individual nutrients and related food chemicals. Think nutrient supplements -- out of context bits of whole food. But we now have exceptionally strong evidence that they do not serve our long-term health. Think integrative nutrition or integrative medicine, strategies that promote combinations of even more individual nutrients or medicines that compound the problem. Think recommended daily intakes of individual nutrients and specific quantities of nutrients in foods and on food labels as if they infer better science. Think also of targeted drug therapy that is generally unmindful of side effects virtually guaranteed to happen.
It's all the same. It's unacceptable to assume that we can understand all we need to know about overall health by identifying the properties of individual nutrients acting in isolation. It is not because nutrients don't have these properties. But when provided by whole food, they work in symphony (the topic of my book, Whole), harmoniously when provided by plant-based foods, discordantly when provided by animal based foods or in concocted processed foods (even if made from plant parts).

An impressive body of evidence now shows that a whole food, plant-based (WFPB) diet produces profound effects like reversing and treating heart disease, diabetes and many other ailments and chronic pains. Other evidence suggests similar effects on cancers. These outcomes are much more than I once thought, especially concerning my having come from a family farm and milking cows then doing graduate work to "prove" that the high-protein, high-fat animal-based foods diet was best for our health. I succeeded only in proving myself wrong.
Unfortunately, this WFPB strategy has long been a secret, perhaps the best-kept secret in medical history. Remarkably, it can treat and reverse existing ailments (quickly) as well as to prevent future ailments. No other diet plan comes close, especially those of the low carb ilk.
It is time to reject frivolous arguments to the contrary. If there is merit to alternative hypotheses, it is time to use them to prove wrong those of us in the profession who have studied and used this approach to solve illness. It's time for the naysayers to show that they can do better if they wish to be heard.
The stakes are now too high to allow for self-serving interests paving our way to health. We have imposing problems, many tracing their origins to food choice. Health care costs, environmental degradation and unnecessary ethical behavior head a list of impending crises that must be resolved for the sake of our humanity and our planet. More of this commentary may be found here.


PUMPKIN OR BANANA MUFFINS



To make muffins, use paper cupcake paper cups and muffin pans.  Put one paper cupcake (muffin) cup in each of the muffin slots.  Fill each cup 3/4 full.  Bake at 350 for 25 minutes.  A toothpick in the center should come out dry if they're done.  

Here are the recipes:

ROASTED CAULIFLOWER SOUP





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!


STOP DIETING ALREADY!

*Photo from Women's Health Magazine



People obsess about dieting.  Which one should I try?  How quickly will I lose the weight?  How easy will it be to follow?  Can I cheat?  Do I have to exercise?  How much will it cost?

Or the excuses to not diet: 

I’m starting my diet on Monday.  (Or Tomorrow….sung to the Annie tune Tomorrow, tomorrow, I’ll diet tomorrow!)

I’m just going to cheat tonight because it’s a special occasion (insert wedding, birthday, St. Patricks Day, Just bought new shoes day).

I’m too busy.  I’m too tired.  I’m too lazy.

It’s too expensive.

I’m depressed.

I like food too much.

I don’t have time. 

It’s too hard.

If you’ve followed my blog you know that I don’t promote dieting at all.  What I do promote is a change in your diet or a new nutrition plan if you will.   A switch in the “I live to eat” way of thinking to the “I eat to live” approach to nutrition and diet.  Switching your thinking from food as fun, to food to promote health.

As a society we don’t take action on most things until there’s a crisis.  Earthquakes, wars, drunk driving laws, seat belts and airbags, cancer, heart attack, diabetes (stop me or I could go on and on).

People don’t take control of their health to prevent crisis, they wait until something happens that scares them into taking control and often times it’s too late.  I even know people that have had quadruple bypass surgeries that think they now have a new heart and can start eating whatever they want because the damage will be so far down the road they'll never be around to experience it.  Sure, flawed thinking but the drug and allure of food can be so powerful that even nonsensical logic seems logical. 

A large shift in the way we look at nutrition is necessary to make big changes in our way of thinking about food and health.  I have a funny video on my blog that shows the different diets that people follow and their creators.  People don’t stop and research the people that create fad diets or the diets themselves.  Are they healthy?   Do they follow their own advice?  How did the diet come about?  Are they doing this to make money or help people?  All legitimate questions but all too frequently overlooked!

If you follow the Whole Foods Plant Based (no added oil) way of eating you will more than likely (1) lose weight, (2) lower your cholesterol (3) regulate your blood pressure (4) have more energy (5) stabilize your blood sugar (6) possibly get off all of the drugs you were on for things listed above (7) prevent and reverse heart disease (8) save money on food (9) save money on doctor bills (10) stop or prevent cancers and on and on…..

It’s so easy to go to the doctor and get drugs for just about anything.  Statins for cholesterol, drugs for acid reflux, treating blood pressure with diuretics or other medications, controlling your type 2 diabetes with insulin, pain relievers for migraines and arthritis etc., but these are Band-Aids not fixes.  Give eating healthy plants, beans, grains and fruits a try for 30 days and see how you feel.  It took you years to get to the health and weight that you’re currently experiencing, so what’s a month of learning something that will probably save your life worth to you?


There are lots of recipes here along with links to other blogs and reading material that will point you in the right direction.  Do your own research and stop complaining about dieting!

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 have to agree but I'm just saying....

PROTEIN POWERED FOODS


BEANS AND LENTILS - One Cup cooked from 18-22 grams

Everyone obsesses about Whole Foods, Plant Based nutrition plans lacking protein.  These are just a few foods that contain lots of protein.  Remember, Elephants, Hippos and Giraffes all eat an entirely plant based diet and they certainly thrive on it.  Give it a shot....you'll probably lose weight and gain health!
These figures and photos come from an article from Natures Valley.

CLICK BELOW FOR MORE POWER FOODS

SPUDS N' LEEK SOUP (POTATO LEEK SOUP)



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

107 YEAR OLD STUDY LINKS CANCER AND MEAT



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

THE POTATO







For those of you that ask me how I can eat so many potatoes when all of the other nutrition programs tell you to avoid them.....here's the truth!


Are potatoes healthy? Yes they are!

It’s a surprise for many to discover one medium potato (5.3 oz) with the skin contains:
  • 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
…and all this for just 110 calories and no fat, sodium orcholesterol.
More surprising facts:
Potatoes are a vegetable.  The popular tuber counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables (www.myplate.gov).
Overall diet quality can be improved when adults and children consume (non-fried) white potatoes. Research released in April 2011 using data from National Health and Nutrition Examination Survey (NHANES) 2001-2008 demonstrates meals that contain potatoes contain more servings of other vegetables, and are significantly higher in potassium, fiber and vitamin C.
Potatoes are a complex carbohydrate.   The majority of carbohydrates in potatoes are complex carbohydrates, your body’s main energy source.
Only about 20% of the potato’s nutrition is found in the skin.  In fact, most of the vitamin C and potassium are found in the potato’s flesh, but that good for-you fiber is found in the skin.  That’s why it’s best to enjoy every part of the spud.
Potatoes can be part of a weight loss regimen. Research released by the University of California, Davis and the National Center for Food Safety and Technology, Illinois Institute of Technology in October 2010 demonstrates that people can include potatoes in their diet and still lose weight. The results of this study confirm what health professionals and nutrition experts have said for years; when it comes to weight loss, it is not about eliminating a certain food or food groups, rather, it is reducing calories that count.
Potatoes contain antioxidants. The amount and type depend on the variety of potato, but the predominant antioxidants are certain carotenoids and anthocyanins.
There easy and healthy ways to prepare potatoes so they stay nutritious. Try topping a baked potato with salsa, steamed vegetables or seasoned rice wine vinegar. Consider mashing potatoes with low-fat chicken broth. Potatoes roasted with garlic, and a touch of herbs are delicious.  For more great ideas, visit our recipe section.
Potatoes are vegetables and they provide significant amounts of potassium and vitamin C. One medium-size (5.3 ounce) skin-on potato contains just 110 calories per serving, has more potassium (620mg) than a banana, provides almost half the daily value of itamin C (45 percent), and contains no fat, sodium or cholesterol.
Potatoes are the largest and most affordable source of potassium in the produce department. Research released in September 2011, also using data from NHANES 2001-2008, shows potatoes are one of the best nutritional values in the produce department, providing significantly better nutritional value per dollar than most other raw vegetables.Both the 2005 and 2010 USDA Dietary Guidelines identified potassium as a shortfall nutrient in the diets of Americans.

Potatoes add protein to your diet.  Depending on their size, a potato can add 2-3 grams of protein to your diet, so have a few at a time.
Potatoes are part of a healthful diet. The U.S. Dietary Guidelines have always shown that potatoes can be part of a well-balanced diet.  So, enjoy your favorite vegetable!
from www.potatogoodness.com

SEITAN or WHOLE FOODS PLANT BASED WHEAT MEAT




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!

WHAT THE HECK IS THIS?



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

DRY INGREDIENTS:
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



WET INGREDIENTS:
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.

This is a picture of a slice so you get the idea of what it should look like.  Serve with some 

TOP 10 WHOLE FOODS PLANT BASED RECIPES 2013




People often ask me which recipes are my favorite.  I certainly have mine which are staples like Aioli (Mayonnaise), Cream Cheez, Sourdough Bread, Peanut Butter Cookies, Artichoke Dip...  But listed here are the ones that the you visited the most over the last year.


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


#2 PHỞ


#1  OLIVE TAPENADE

Which ones do you like?

SIMPLE SCRAMBLE WITH HASHBROWNS



People say that my meals sometimes have a lot of ingredients.  Well, you can't get any easier than this!  Keep the tofu in the cupboard and the potatoes in the freezer for a quick meal anytime.  I like to shop at Trader Joe's but you can find these ingredients anywhere.  I've tried lots of different types of tofu to make the scrambles and I've settled on soft or silken being the best.  The texture is silky and there's no need to drain off the water.  Trader Joe's, and most grocery stores, sell a shelf version of tofu that only needs to be refrigerated after you open it.  Always look at the ingredients on frozen hashbrowns to make sure you're only getting potatoes.  

ONE CLICK BELOW FOR A QUICK BREAKFAST RECIPE

HEALTHY PEANUT BUTTER COOKIES, OH YEAH



Creamy and crumbly, these cookies have few ingredients and come together easily.  No dairy and no oil make these fit my rules for a whole food plant based cookie.  Enjoy.

Delicious peanut butter cookies!

TAKE ME TO THE COOKIES.....

Digital clock

ABOUT ME

My Photo

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.