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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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This is a recipe my brother sent me to try from Dr. Fuhrman (here's the link to his Facebook page and the recipe) "Cuban Black Bean and Cauliflower Mash" I added some cut up avocado and a bit more chili powder and cumin than he calls for, but it's good either way. Make a big pot and have a Happy Halloween.
Click on the article and subscribe to Forks Over Knives for more inspirational stories.
8 cups black beans (rinsed if they are canned. The quantity is roughly 4 15 oz cans)
3 rounded tablespoons vital wheat gluten
1 1⁄2 cups diced red or sweet onion finely diced
2 pints rough chopped brown mushrooms (4 cups)
1⁄2 cup diced roasted bell pepper finely diced
1/2 cup vegetable stock or water
4 cloves garlic diced minced
1⁄2 cup chopped cilantro
1⁄2 cup Sriracha
2 Tbl Braggs aminos
3 teaspoons ground black pepper
2 1⁄2 cups whole wheat or sourdough breadcrumbs
2 Tbl Ancho Chili Powder (optional. Adds smokiness not heat)
2 tablespoons flax-seed meal mixed together with 6 tablespoons water and let it sit to gel for 10 minutes or longer. (tip: I keep already gelled flax-seed meal in a jar in the fridge so I always have some ready to go on hand. Because it creates an oily texture it holds up for awhile)
In a hot, non-stick skillet, add the onion and mushrooms. When they begin to stick to the pan, loosen them with a little vegetable stock or water and keep sauteing until they are soft and then, right before they're done, add the roasted red peppers and garlic.
Partially mash the black beans then mix all of the ingredients together except the flaxseed mixture. Let it sit for about 15 minutes for everything to absorb. If it’s too dry and not binding when you’re making the burgers, add the flaxseed 1 tablespoon at a time.
1/4 cup Sriracha
1/2 cup Aioli Mayo or your favorite plant based mayonnaise
1/2 cup Ketchup
Serve with your favorite pickles, avocado, lettuce, tomato and if you're really daring, sliced jalapeno!
In a separate saucepan, add all of the following ingredients and heat until lightly boiling.
This is a great cheat for hash-browns. You can buy an eight pack of these dehydrated potatoes and each one makes 6 1/2 cups of hash-browns. This is n(o)il in a non-stick skillet. I add some salt, garlic powder, onion powder and pepper. In the beginning stir it up and then leave it in the pan until you get the desired color. Using hot pads, put a plate or cutting board on top of the pan and flip them out. If you have a good non-stick pan they'll come right out...but wait until you have a crust on the potatoes because that's what allows them to release from the pan.
It's that time of the year when the tomatoes are piling up on the counter, the basil has become a shrub and you don't know what to do with it all. Here's one of the simplest and most delicious pasta dishes you can make. You all know that Sherry Vinegar goes great with tomatoes, right? Well, now you do....and this critical ingredient rocks the dish (don't waste your time substituting the vinegar....buy some sherry vinegar).
1 pound whole grain angel hair pasta (I prefer semolina)
2 to 3 pounds of homegrown tomatoes chopped
8 oz package of sliced sun-dried tomatoes (you can make your own, just don't buy them packed in oil)
1/2 medium red onion chopped
2 cups basil chiffonade (roll the basil leaves to look like cigar and finely slice into ribbons of basil)
3 tablespoons at least of sherry vinegar (you'll taste later and add more if needed)
sea salt (at least a teaspoon of salt)
freshly ground black pepper
Begin boiling a large pot of water for the pasta
While waiting for the water to boil, chop up the tomatoes and onion and add to a large bowl. Sprinkle with salt and pepper. The salt will draw out tomato water and create a fresh tasting sauce.(The earlier you do this step, the more tomato water your sauce have) When you put the pasta in the boiling water (it will take 4 minutes), add the vinegar to the tomatoes and onion and stir. When the pasta is done, reserve a couple cups of the pasta water. Drain the pasta but don't rinse it. Add the pasta to the bowl of tomatoes and onion. Mix really well, until you can see tomatoes throughout. While this rests, add the sun-dried tomatoes to about a cup of the pasta water to re-hydrate them. After about 2 minutes drain off the water and add them to the pasta. Throw in the basil and mix it all again. If it seems to dry, add some of the pasta water. The vinegar should be a pleasant taste in the background but not over powering. If you need more add it. Taste for salt and serve. We ate all of this for two people it's that good.
If you're wondering how or why to make a lifestyle change, I would suggest first watching the Documentary Forks Over Knives which is available on Netflix instant streaming or for purchase on the website. This gives an overview of how eating certain foods are killing us and causing chronic, often reversible diseases. It's not a diet it's a lifestyle. One of the benefits of eating this way is your body will go to it's ideal weight without any effort other than a change in your habits.
I would follow this up with Preventing and Reversing Heart Disease by Dr. Caldwell Esselstyn as it explains how to reverse chronic heart disease, lower cholesterol and get your blood pressure in order just from eating the right foods and eliminating others from your diet.
Next I would check out T. Colin Campbell's new book Whole available on Amazon.
Then I would read The Starch Solution by Dr. John McDougall. This website has lots of amazing information.
If all of this doesn't give you "food" for thought and a little light, summer reading I don't know what will. You can always refer to this website/blog for great recipes and helpful information. Enjoy!
It has begun! That period where the summer harvest (zucchini) get away from you and you run out of things to do with them. Enter the Zucchini Bread. Subtly sweet with a fresh, green fields taste. I also make a lot of ratatouille once the tomatoes really kick in. So far this year I've harvested more than the last 3 years combined....don't know why but I'm cooking and baking the heck out of this vegetable. I can go out in the garden in the morning and there will be a small to medium sized zucchini but by the time I return in the afternoon it's the size of a baby's arm.
Preheat oven to 350
1 cup over ripe bananas (mashed)
An unusually hot spring kicked my Summer Harvest into and early Spring Harvest. Can't wait for the rest to come in but lots of herbs, lettuce, corn, peppers and tomatoes, tomatoes tomatoes. Already had more zucchini this year than I had all of last year. Basil usually comes available late June and I have more than I know what to do with already.
But on the flip side, the Green Horned Tomato worms (which also like peppers, potatoes and eggplant) are already munching away. Killed a 3/12 in one yesterday. Got to get on more of that homemade organic spray of apple cider vinegar, garlic and cayenne pepper. My trick is to follow the poop trail of the worm either early morning or late afternoon and it usually leads to a worm or two. In case you're wondering what wasps are good for, they kill horn worms by laying their eggs on the worm and using it as nutrition. Here's more information about these pests.
So, make some Aioli and enjoy a fresh picked organic tomato sandwich.
I had some great ice cream at Cafe Gratitude last week and decided to make it. No dairy, no eggs, no oil.
This is so rich and creamy you'd never know it wasn't heavy cream.
For the cookie:
2 Cups almonds
1/2 teaspoon salt
1 1/2 teaspoons vanilla extract
2 tablespoon soy lecithin
4 oz. Medjool dates Pitted
1/4 cup almond flour
Pulse everything together in a Cuisinart until it's well mixed. When you're ready to roll it, sprinkle on a cutting board and roll to about 1/8 inch. Cut in 4 inch round circles or 2" X 4" rectangles. Put on parchment paper and freeze.
2 cups unsweetened almond milk
2 cups raw cashews (soaked for at least 8 hours)
1 vanilla bean (scraped, just the vanilla seeds inside the bean)
3/4 cup agave syrup
1/4 cup vanilla extract
1/4 teaspoon salt
Blend all of the ingredients in a blender until smooth (no sandy feeling between on your fingers). Using an ice cream maker, freeze according to your machine's instructions. It will freeze to the same consistency as soft serve ice cream. (My Cuisinart ice cream maker freezes in 20 minutes. I then covered with plastic wrap and put the whole container back in the freezer.)
I have to admit, I'm not a big chocolate fan. I had to come up with something to make for my twin aunt's birthday that fit in with the WFPB lifestyle and it had to be easy. I came across a recipe from Isa Chandra Moskowitz on the Forks Over Knives website and tweaked it just a little (Check out their websites for more amazing information and recipes). The resulting cupcakes were both rich and delicious. I've always loved raspberries and chocolate so the addition of the raspberry filling checked that box for me.
Preheat the oven to 350°
Cupcakes Dry ingredients:
1 cup whole wheat pastry flour
1/3 cup organic unsweetened cocoa powder
3/4 teaspoon baking soda
1/2 teaspoon baking powder
I had a bag of Bob's Red Mill 13 Bean soup, which is a little mis-leading because it's really just a mix of 13 different kinds of beans and lentils....ie. no spices, dehydrated veggies etc. I prepared the bean mix somewhat according to the package. Rinse and soak the beans (2 cups dry) overnight in about 2 quarts of water and then cook for about 3 hours. Now that I had the cooked beans, what to do? By the way, you can always use pre-packaged (canned) beans, make your own mix or any combination thereof. I wanted to eliminate extra sodium so I cooked them with only sliced onions & garlic with a little liquid smoke.
6 cups Roasted Vegetable Stock (no or low sodium if you don't make your own)
2 tablespoons mellow red miso paste
1 tablespoon Better Than Bouillon Mushroom Base (optional)
1 teaspoon Marmite
4 tomatoes chopped (or a 15 oz can of diced tomatoes)
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon dried tarragon
1 Yam peeled and cubed
1 carrot peeled and cubed
1 zucchini cut into chunks
1-2 cups cooked beans (as much or as little as you prefer)
2 cups mixed greens chopped (spinach, kale, swiss chard. I buy Power Greens from Costco)
Cracked Black Pepper to taste (about 1 teaspoon)
In a large Pot add the stock, miso and bouillon. Bring to a boil and make sure all of the miso has melted into the stock. Add the carrots and yams and continue cooking for 25 minutes. Add the beans, tomatoes and herbs and continue cooking for another 15 minutes. Add the Zucchini an beans. When it begins to boil again, remove from the stove and let it sit for awhile. This is one of those things that actually tastes better the next day. Before serving add the greens to the hot soup and serve with a crusty bread. *I just ate this a day after I made it and I have to say it's one of the best soups I've ever made.....
Isn't this just great? All of these people that went gluten free didn't have to. The same guy that started the fad, craze, diet or whatever you want to call it, admits he got it wrong. Lots of companies made some big cash on this so it will be interesting to see how they spin it. Bottom line, go to your doctor if you're having gastrointestinal problems and stop self diagnosing.
Ah Lasagna. So many different types, but they all have one thing in common....they take time. This one is time consuming but worth it. I did sort of use a couple of cheats like leftover Alfredo sauce and canned tomatoes (but you still have to make the marinara). It was really inspired by my desire to use up a bunch of vegetables at once. You can also cheat using no boil lasagna noodles but I find the boil method works best. The no boil tends to dry out as it needs the liquid in the lasagna to help it cook in the oven.
1 box whole grain lasagna noodles, boil or no boil, your choice...this is made with boil (If you use no boil use a bit more sauce)
2 cups alfredo sauce
1 head of broccoli steamed (about 2 cups)
2 leeks cleaned, sauteed (using only the white and light green parts. Discard or compost the rest)
4 packed cups spinach
1 bunch fresh basil (about a cup)
2 small Italian Zucchini cut into circles and sauteed in a dry pan until browned but not completely cooked
1 large yellow squash cut lengthwise and sauteed in a dry pan until browned but not completely cooked
2 large yams peeled, boiled and mashed (if you don't peel them they should just come out of their skin when done)
2 Portabello mushrooms de-veined, sliced and sauteed in a dry pan until browned but not completely cooked
Steam the spinach and basil together and throw it in a large bowl of ice water (water including ice) to shock it and set the color. When it's cooled remove and wrap in paper towels to dry.
(When making this sauce I would always double it as you can never have too much and it freezes well)
2 28 oz cans San Marzano whole peeled tomatoes (try to get low or no sodium and no sugar) Pomi is a good brand
1 teaspoon dry rosemary
1 teaspoon dry oregano
1 teaspoon dry thyme
2 Tablespoons onion powder
1 Tablespoon garlic powder
3 Tablespoons tomato paste
sea salt and pepper to taste
8 cloves fresh garlic
Put the Alfredo Sauce in a Vitamix, blender or food processor. Add the cooked broccoli and leeks then
Miss that taste of Bacon but not the pork, fat, cholesterol and salt....this coconut works! The hardest part about this recipe is finding the large coconut flakes. I found them at a local international food market but you can usually find them at an Indian market. I used a pretty thick sliced coconut but there are thinner versions on the market. You don't want shredded coconut unless you want bāk'n bits. The version of Bacos, bacon bits used on salads which people have been using for years, is actually soy based.
It's hard to find Waffles or Pancakes that will check all the boxes. Try these:
Whole grain √
No oil √
No eggs √
No Dairy √
So here's how (you obviously need to have a non-stick waffle iron)
1 cup buckwheat pancake and waffle mix (make sure it doesn't contain dry milk powder or eggs)
1/4 cup applesauce (this replaces the egg)
1 tablespoon ground flaxseed 2 tablspoons water. Mix them together and let them sit for 10 minutes at least
1 tablespoon organic honey
1 cup almond milk
Preheat your waffle iron to high. Mix 1 tablespoon of the flaxseed mixture (this replaces the oil) and the
Check out more interesting facts at www.drmcdougall.com
I had this recently on a trip to Seattle with my sister to visit my niece. It was so good I had to try and replicate it. I think this is just as good. If you're ever in Seattle, they have a TON of restaurants that Plant Based or Vegans can eat in.
1 15 oz can of Chickpeas (garbanzo beans)
2 stalks of celery - fine dice
1/2 cup of dry cranberries - fine dice
1/2 red or sweet onion - fine dice
1/2 cup Aioli
1/2 cup Tahini
sea salt and pepper to taste
Pulse the Chickpeas in a food processor. Add the remaining ingredients and mix well.
I used it in my wraps (see below) or on a sandwich with a slice of tomato.
The trick here is to find oil free, whole grain wraps. I recommend whole foods but you can create your own using this recipe with ATTA FLOUR.
I used my chickpea Tuno salad recipe
1/2 cup n(o)il hummus
2 cups Chickpea Salad
1/4 teaspoon salt mixed with 1/8 teaspoon cayenne
1/2 pound baby asparagus
2 cups mixed greens (lettuce, spinach, arugula etc.)
1 ripe avocado sliced
1/2 sliced red onion
1/2 sliced red or orange bell pepper
Roast the asparagus in a pre-heated 450 degree oven for 4 minutes until almost soft. Squeeze fresh lemon juice and sprinkle with the salt cayenne mixture.
Lay the wrap flat on the table. On the bottom edge closest to you, put one tablespoon of hummus and spread from side to side, about 2 inches deep. Do the same with 1/2 the amount on the opposing far edge of the wrap (this will be the glue that holds it together)
Along the edge closes to you, put about 2-3 tablespoons of the Chickpea Salad spread to cover that hummus. Next add sliced a couple asparagus, sliced avocado, bell pepper and red onion. Finish with some of the salad and roll the edge closes to you toward the end furthest from you. This should seal the wrap. I cut the wrap in half on the diagonal as shown above. You can also add some tahini (about a teaspoon) as an option or on the side as a dip.