GLAD YOU FOUND ME AND WELCOME
This blog is intended to track my 100% whole food, plant strong 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 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 us to Facebook and Twitter. Ken Carlile
20 November 2013
09 November 2013
30 October 2013
25 October 2013
1 pint of sliced mushrooms (crimini or other flavorful mushrooms)
2 onions rough chopped
3 carrots chopped
4 celery stalks chopped
1 large leek thinly sliced (white part only)
2 turnips peeled and cubed
1 celery root peeled and cubed
4 potatoes (I used large red and yukon gold, 2 each ) peeled and cubed
32 oz Roasted Vegetable Stock or I also like Kitchen Basics brand unsalted Vegetable stock in a pinch
1 tablespoon dried Rosemary, crushed
2 teaspoons Herbs de Provence, crushed between your fingers
6 cloves of peeled garlic thinly sliced
carrot tops (greens) or flat leaf parsley, chopped for garnish
1 tablespoons tomato paste
1 1/2 teaspoons salt
1 teaspoon crushed black pepper
20 October 2013
For the eggs:
14 oz soft firm tofu
1/4 teaspoon turmeric
1/2 teaspoon garlic powder
3/4 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon pepper
1 large red onion (sliced and sauteed)
Tortilla Chips (fat free) (about a cup and a half)
1 15 oz can pinto or black beans, rinsed.
1/2 cup (or more) sour cream
1/2 cup cilantro, chopped
For the red sauce:
In a separate sauce pan, add all of the following ingredients and heat until lightly boiling.
4 tablespoons tomato paste
1 teaspoon onion powder
1 teaspoon garlic powder
3/4 teaspoon crushed oregano (Mexican oregano if you can find it)
1/2 teaspoon cayenne pepper
1 teaspoon cumin
1 teaspoon chili powder
2 cups Roasted Vegetable Stock (or more if you want the sauce thinner)
Mix all of the ingredients for the eggs in a non-stick saute pan and heat completely. Add the sauteed onions and continue cooking.
In a separate bowl, mash half of the beans. Add the mashed beans and whole beans to the eggs. Add the red sauce and stir. Finally, add the tortilla chips and continue cooking until the chips have absorbed the sauce and softened.
Serve with a dollop of sour cream and some chopped cilantro.
10 October 2013
I've already posted a version of this with seitan but, since seitan is not easily found, I created a different version using lentils. My very picky aunt even loved this.
2 sweet onions chopped
2 celery ribs chopped
2 cups crimini mushrooms sliced
5 cloves of garlic rough chop
4 cups Roasted Vegetable Stock
2 teaspoons dried thyme crushed between your fingers
1 teaspoon granulated onion
1 teaspoon granulated garlic
2 tablespoons tomato paste
2 tablespoons ketchup
1 teaspoon crushed red pepper
2 teaspoons Tamari
1 cup Textured Soy Protein TSP
1 cup cooked lentils
1 cup frozen peas
1 large carrot peeled and sliced into rounds
4 medium Yukon Gold Potatoes
1/4 cup of my Sour Cream or Aioli
1/2 cup almond milk
sea salt to taste (about 3/4 teaspoon) for the mixture and the same amount for the potatoes
white pepper to taste
Caramelize the onions in a non stick skillet. Add the celery and mushrooms and saute until soft. Add the garlic and thyme and continue to saute for about two minutes. Add 2 cups of the Roasted Vegetable Stock and the granulated onion and garlic. Mix well and reduce for about 5 minutes. Add the tomato paste, ketchup, crushed red pepper, tamari. Mix well and add the TSP. The TSP will begin to hydrate and soak in a lot of the moisture. If it becomes too dry, add more stock. Continue to cook the mixture for about 10 minutes until it reduces and there's not much stock left. Add the lentils, and if it becomes too dry again, add more stock. You may have some stock left over at the end.
Quarter the potatoes and add to a pot of cold water. Cook for about 25 minutes until they are fork tender.
Drain and mash adding the almond milk, sour cream, salt and white pepper.
In a baking dish add the vegetable lentil mixture. Smooth out the top and add the mashed potatoes. Loosely cover with aluminum foil and put in a preheated 350 degree ove for 45 minutes. Remove the aluminum and bake for another 15. If you want, you can briefly put the pie under a broiler to get a little browning going on the top.
03 October 2013
26 September 2013
Fall is truly here.
So I go out into my garden as it winds down for the summer. Low and behold, lots of fresh Butternut Squash. I love Butternut Squash, but the funny thing is, I didn't plant it. I do compost so I guess some of the seeds germinated. The one above looks like a werewolf wanted to check out the squash by trying to rip into the flesh. It did make excellent soup.
Here's how I did it.
Cut the squash in half lengthwise. I used two medium sized squash. On a silicon lined cookie sheet, place the four halves flesh side down and bake in the oven on 400° Fahrenheit for about 45 minutes or until a knife inserted has no resistance. I also added a half of a peeled yam and two large peeled carrots to roast these as well. When the squash is done, let it cool and scoop out the flesh.
1 large white onion chopped
2 stalks of celery chopped
4 cloves of garlic
1 quart RVS (Roasted Vegetable Stock)
2 cups unsweetened almond milk
1 1/2 teaspoons ground ginger
1 teaspoon cinnamon
1 teaspoon garlic granules
Dry saute the onion and celery in a non stick skillet. When it begins to stick, use a little Stock or water to keep it from sticking. In your stock pot, add all of the ingredients except the almond milk and bring to a boil.
reduce and simmer for 1/2 hour. When it's done, remove from the heat and blend using an immersion blender, Vitamix or blender. To be safe you can let this cool before blending.
Once you get the consistency you desire, thin it out with the almond milk and stir it in to blend. Re-heat and adjust for salt and pepper. Start with 3/4 teaspoon of salt and 1/2 teaspoon of crushed black pepper.
Serve with a thick slice of my Perfectly Perfect Sourdough Bread
21 September 2013
09 September 2013
This is the best time of year for everything corn so why not fresh, sweet corn chowder which will have you smiling from ear to mouth. I remember when I was young a friend of mine and I went to his grandmother's vacation home without much money. She was growing corn and I think that's about all we ate the entire weekend and it was Non GMO....oh yeah, that hadn't been invented yet.
6 ears of fresh sweet corn, white, yellow or both (if corn is out of season, use frozen sweet corn and I recommend Trader Joes, about 6 cups).
4 russet potatoes peeled and diced
1 leek white part only and sliced thin
Mirepoix consisting of:
1 cup sweet onion diced
1 cup carrot diced
1 cup celery diced
6 cups roasted vegetable stock
2 cups unsweetened almond milk
Smoked sea salt
Cracked black pepper
1/4 teaspoon cayenne pepper (optional)
Heat a large, non-stick stock pot until drops of water dance in the pot. Add the mirepoix and leeks and half of the corn. Sauté until Caramelized. If it begins to stick, add a little stock to get it moving again. Add the stock and potato. Bring to a rapid boil for about 10 minutes then reduce to a simmer. Cook until the potatoes are soft. Add the almond milk and cook for 10 more minutes. Remove from the heat.
Using an immersion blender if you have one (or a regular blender or food processor) blend until creamy. If you're using a blender work in batches and be careful of the hot liquids, especially when removing the lid. Always a good idea to hold the lid on with a big towel.
Return to the pan if using the blender method and continue heating. Add the remaining corn. Add salt and pepper to taste. For the salt, I would start with a half teaspoon and add in 1/4 teaspoon increments. If some people don't like cayenne and others do, just sprinkle a little on the soup of those that do once you serve them.
06 September 2013
I had to look at my recipe list on the blog to find out that I never posted the plantstrong eggless egg salad. Here it is and it's really easy. This sandwich is made on my perfectly perfect sourdough bread.
7 oz. extra firm tofu
1/2 tsp granulated garlic
1/2 tsp granulated onion
Drain the tofu by wrapping it in a towel and placing something heavy on it like a tea kettle with water in it.
31 August 2013
I know this is 100% whole food blog, but this sourdough bread is sort of the exception. One of the things that I have learned while researching sourdough over the years, is that white sourdough bread that uses the slow fermentation process that people used for 1000's of years prior to the invention of active dry yeast, is that using a starter makes the bread OK for people with sugar issues to eat as the sugars in the white flour are gone by the time you are done baking so your body won't treat it in the same manner as other simple carbohydrates. This bread has the perfect combination of 100% whole wheat flour and all purpose flour. Here's an article about the benefits of sourdough bread in blood sugar control if you want to read more about it.
1 cup active sourdough starter
2 cups all purpose flour (plus a half cup for kneading)
1 cup 100% whole wheat flour
1 tablespoon vital wheat gluten
1 teaspoon sea salt
1 cup distilled or bottled water
1 tablespoon agave syrup or honey
In a large mixing bowl, add all of the dry ingredients and mix using a whisk. I like to use a two cup glass measuring cup for the next part. I put one cup of water in the measuring cup and heat it in the microwave for 30 seconds. This is not completely necessary, but sourdough starter likes a warm environment so I give it a little kick start. Once you remove the water from the microwave, add one cup of starter that you have stirred prior to measuring to get a more accurate reading. Add the water and starter to the dry ingredients. Add the agave syrup or honey and stir all ingredients with a wooden or plastic spoon. (Don't use metal at any point in the making of bread other than the pan as you want to avoid a chemical reaction due to the long rise period)
Once you can no longer stir using a spoon, I like to just keep the dough in the bowl and knead it there. You can also knead it on a floured cutting board or granite/marble counter (or using a Kitchenaid mixer with a dough hook). If you're doing it in the bowl, while you knead it slowly add the remaining 1/2 cup of all purpose flour. If you're doing it on the board or counter, use the 1/2 cup flour to keep the dough from sticking. Eventually it should all be absorbed into the dough. When you are done you will have a tacky but not sticky dough ball.
I use a large plastic container with a top, lightly sprayed with cooking oil (the other rule I break but you'll never get it out of the container if you don't use this) to allow the dough to rise. It will take between 8 and 12 hours to double in size depending on the temperature. The dough rises best in a 78 degree to 85 degree environment, but it will go faster if it's warmer and slower if it's colder. The longer the rise, the stronger the sour taste.
Pick the container you want to use to bake. I prefer something that is cast iron like a Le Creuset or cast iron skillet with a lid. Place the baking pan in the oven and pre-heat to 475 degrees Fahrenheit.
This will take about 1/2 hour. While it's heating, form the dough into a loaf. I like to put it on a floured counter with the dry side of the dough down and the sponge side facing me. Pull the 4 sides to the middle and flip it over with the seam facing down and play with it until you get a small loaf. When the oven is ready, carefully remove the pan and place the dough, seam side down, into the pan and cover it. Put it back in the oven and bake for 25 minutes.
After the first 25 minutes turn the oven down to 375 degrees and remove the lid of the pan. Bake for an additional 25 minutes. The baking time is over, remove the bread from the pan, place it on a cooling rack (if you don't have a cooling rack but have a toaster oven, use one of the racks from the oven for a cooling rack). Allow the bread to cool for an hour before cutting into it as it's still setting up while cooling.
25 August 2013
Still trying to find ways to use up my tomatoes from the garden. This combines my love for potatoes, tomatoes and smoked paprika. Some people don't like the smokiness of this paprika, but I happen to love it. Just a little bit infuses a very distinct flavor. The combination of sweetness from the tomatoes, smokiness from the paprika and heat from a jalapeño.
Baked russet potatoes hot out of the oven (or microwave
In a pan combine the following:
1 pound of chopped tomatoes
1 chopped jalapeño
2 cloves fresh garlic, chopped
1/2 teaspoon sea salt.
The sea salt will bring out the liquids from the tomatoes so begin heating this until it thickens slightly (renders the liquid from the tomatoes then begins to create a sauce)
Add 1/2 teaspoon smoked paprika (you can increase the amount if you'd like, but start with this)
1 cup cooked black beans (or rinsed from a can)
I also used one cup of re-hydrated beef chunks for extra protein and texture.
Continue to reduce until you get a sauce like consistency. Season with additional sea salt if needed.
Ladle the mixture over the hot baked potatoes and enjoy a unique taste treat loaded with fiber, protein, vitamins and all with n(o)il.
21 August 2013
18 August 2013
15 August 2013
These funny looking orbs come wrapped in their own paper packaging, or so it seems. These are related to the tomato family and are a staple in Mexico. Their availability is becoming worldwide, so finding them should be easy. The paper coating is inedible so it should be discarding before use. The skin is sticky so I tend to wash them before use, but it's not necessary.
As with the other 2 gazpacho recipes puree all ingredients in a Cuisinart, blender or vita-mix style blender. Let it sit for 2 hours then chill. Adjust for salt and pepper. This can also be poured through a fine sieve or sifter to remove part of the pulp and loosen the consistency, but isn't necessary.
14 August 2013
Agua, H20, Water. Whatever you call it, the importance of water should not be overlooked. Below I've listed 8 things that drinking water can help prevent and benefit you, and some items lack of water can cause. I've been taking care of a couple of elderly relatives for the past few months. I've got one of them on a plant based diet and already, after 2 months, her cholesterol has dropped 40 points to around 130. That's significant considering the amount of Lipitor she's been taking. All of the blood work came back excellent but it also said she's dehydrated. I beg her to drink more liquids but it falls on deaf ears most of the time.
Check out this list.
1. 75% of Americans are chronically dehydrated.
2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
3. Even MILD dehydration will slow down one's metabolism as much as 30%
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back any joing pain for up to 80% of the sufferers. (listen up people with arthritis)
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
This study was found on the Amherst College website and is attributed to * Williams, Nutrition for Health, Wellness, and Sport (5th Edition).
12 August 2013
11 August 2013
This is the first of three posts from my Fullerton Arboretum cooking class dealing with the first course which was tri-color gazpachos.
08 August 2013
06 August 2013
Below I list five URL's that link back to this blog. Please take a second to post your choice for best link in the comments section below. It's easy to post as anonymous if you don't have accounts in any of those listed. Just click on comments, add comment, then "comment as" pulls down a menu and click anonymous. Thanks, Ken
23 July 2013
Check out this Restaurant if you''re in Southern California. It's listed as Vegetarian but the owner is Vegan, so i'ts pretty much all Vegan. We had these delicious BBQ chicken wings (drums) and they were amazing. The sauces are to die for. In fact, everything we ate was delicious. You know you've found an authentic spot when everyone in this restaurant (and it's a large restaurant), is Vietnamese.
The restaurant is Bo De Tinh Tam Chay
15352 Beach Blvd.
Westminster, CA 92683
Open 7 Days
Mond-Sunday 10 a.m. to 10 p.m.