The Plant-Based Dietitian

The Chef and The Dietitian - Episode 50 - House Dressing

2012-01-24T07:47:00.000-08:00

This is literally my favorite dressing and I could eat this on everything. It is oil-free and flavor-filled...and what a perfect excuse to eat more salad!!! Watch how quickly Chef AJ and I whip up this delectable dressing!

Robin Robertson's New Book Giveaway and Sweet Potato-Spinach Soup Recipe!

2012-01-04T07:40:00.000-08:00

I consider Robin Robertson the Queen of Vegan Cookbooks because she is amazingly productive and is constantly coming out with new books. Each one is filled to the brim with easy, delicious recipes which makes healthful vegan cooking accessible and tasty for everyone. She has written nearly 20 cookbooks (yes....20!!!), including 1000 Vegan Recipes, Party Vegan, Vegan Fire and Spice, and Vegan Planet. Her latest book, Quick Fix Vegan, just hit the shelves and she is giving one of you lucky readers a FREE copy!

This book, like all of Robin's books, contains a wide array of selections, using healthy and fresh ingredients. Along with her easy-to-use instructions, Robin makes cooking un-intimidating and exciting, and her books offer limitless healthy options .

To enter the giveaway, leave a comment at the end of this post telling me why you'd like to win a copy of Quick-Fix Vegan.

To increase your chances of winning you can also do any or all of the following, and leave a separate comment for each that you do:

Follow me on Twitter: http://twitter.com/#!/PlantDietitian
Follow Robin on Twitter: http://twitter.com/#!/GlobalVegan
Spread the word about this giveaway on Twitter, Facebook, and/or your blog
Subscribe to this blog (to the left, scroll down and click on "Subscribe via Email")
Subscribe to Robin's blog: http://veganplanet.blogspot.com/
"Like" my Plant-Based Dietitian Facebook page to find out the winner (see below): https://www.facebook.com/pages/Plant-Based-Dietitian/378985915313?ref=ts

The contest closes on Friday, January 13th. One lucky winner will be selected at random. The winner will be announced on my Twitter page and on my Plant-Based Dietitian Facebook page.

The first recipe I tried and loved from this latest gem was Sweet Potato-Spinach Soup. It is the perfect blend of spicy and sweet, hearty and light. I ate the entire recipe in less than 24 hours...yes, it is that fabulous...and I am going to share it here with you...

Serves 4

Ingredients:
2 tsp. neutral vegetable oil (I omitted this, as per Robin's suggestion, and just brought in some of the broth earlier to saute with)
1 yellow onion, finely chopped
1 large sweet potato, diced
1 TB. grated fresh ginger
2 tsp. ground coriander
1/4 tsp. cayenne
1 (14-oz.) can diced tomatoes, drained
2 TB. soy sauce
1/3 cup creamy peanut butter
4 cups vegetable broth
Salt and freshly ground black pepper
1 1/2 cups unsweetened nondairy milk
4 cups baby spinach
1/4 cup chopped peanuts

Heat the oil (or broth) in a large pot over medium heat. Add the onion and sweet potato. Cover and cook until softened, 5 minutes. Stir in the ginger, coriander, and 1/4 teaspoon cayenne or to taste. Add the tomatoes and soy sauce.

In a small bowl, combine, the peanut butter with 1 cup of the broth, stirring until smooth. Stir the peanut butter mixture into the soup, then add the remaining broth and season to taste with salt and pepper. Bring to a boil, reduce the heat to low, and simmer until the vegetables are tender, 10 to 15 minutes,

Stir in the nondairy milk and spinach and cook until the spinach is wilted, about 3 minutes. Serve hot, sprinkled with the chopped peanuts.

Enjoy!

The Chef and The Dietitian - Episode 38 - Cucumber Peanut Salad

2011-12-19T08:49:00.000-08:00

Five ingredients in five minutes and you can have this spicy, yet cool, and crunchy salad!

Defining Health...

2011-12-11T12:56:00.000-08:00

My definition of "health" and thoughts and passions on whole food, plant-based nutrition in an interview by Jeff Golfman of The Cool Vegetarian at Green festival Los Angeles 2011 with Earth Balance.

The Chef and The Dietitian - Episode 37 - Smoky Chipotle Corn Salsa

2011-12-10T15:07:00.000-08:00

A hot and zesty salsa to bring up the temperature and color for your next fiesta! Try making your own tortilla chips for a completely home-made delicious treat!

The Everyday Happy Herbivore Book Giveaway and Recipes!

2011-12-02T15:29:00.000-08:00

If you haven't met Lindsay S. Nixon yet, you should brace yourself...she is a phenomenally talented cookbook author extraordinaire (she is even a lawyer) who will change your culinary world forever! Her very popular website, Happy Herbivore, fabulously boasts more than 100 fat-free and low fat healthy vegan recipes! Lindsay makes whole food, plant-based simple, delicious, and exciting...

Lindsay is a genius at taking everyday ingredients and creating divine and nutritious recipes that anyone can easily whip up. Her recipes have been featured in Vegetarian Times, Women's Health Magazine, and The Huffington Post. Lindsay is also a consulting chef at La Samanna. I happened to have fallen in admiration of Lindsay when I saw her do a cooking demo of her famously fabulous Instant Cookie Dough, Baked Onion Rings, and Chocolate Zucchini Muffins at Healthy Taste of L.A. last month. Lindsay seriously makes cooking look easy and she has inspired thousands of "Herbies" to eat more healthfully and adopt a whole food, plant-based diet.

After tremendous success with her first book, The Happy Herbivore (which I highly recommend become part of your cookbook library...although you won't have time to actually store it since you will be using it too often to put it away), Lindsay's much anticipated second book, Everyday Happy Herbivore, is about to hit shelves. This new collection includes more than 175 easy recipes using wholesome, easy-to-find, fresh ingredients that you can make anytime.

Fortunately for us, Lindsay has generously offered to give one lucky reader a free copy of her new book. All you have to do to win the FREE copy is subscribe to this blog and post a comment describing your favorite whole food plant-based tip (for cooking, shopping, eating, etc.) before December 16th. The winner will be announced Monday, December 19th on my Plant-Based Dietitian facebook page.

Lindsay has also shared a sneak peak of a few of her delectable recipes from Everyday Happy Herbivore with us here...

Skillet Refried Beans
serves 2
Sure canned refried beans are easy, but you just can't top the taste of homemade. The little effort required here is so worth it---these beans are fantastic!

1 small onion, finely diced
15-oz can pinto beans (undrained)
1 tsp cumin
1/2 tsp chili powder
paprika

Line a skillet with a thin layer of water and saute onion over high heat until translucent and most of the water has cooked off. Add cumin, chili powder and a few dashes of paprika, stirring to coat the onions. Add beans with their juices and stir to combine. Reduce heat to low and mash beans well using a fork or potato masher. It will look very soupy, don't be alarmed. Crank the heat up to high and bring to a boil. Once boiling, reduce heat to medium and simmer 10 minutes. If the bans start popping and splashing, cover for a few minutes, then uncover. Stir every minute or so, scraping the bottom to lift the beans. After 10 minutes the liquid should have significantly reduced. It may still be a little soupy, that is alright, it will thicken as it cools. However, if it's really soupy, cook longer. Add salt and pepper and taste, then serve.

Per serving: 216 calories, 0.4g fat, 41.7g carbohydrate, 15.7g fiber, 4.8g sugar, 13.7g protein

Sweet Potato Dal
serves 2
This soup is Dal-icious! It's so flavorful you'll want seconds, and thirds!

1 small sweet potato, skinned
1 small onion, finely chopped
3 garlic cloves, minced
red pepper flakes
1/4 tsp turmeric
1/4 tsp garam masala, plus extra
1 cup vegetable broth, plus extra
1/2 cup red lentils
4 cups spinach, or more
salt

Dice sweet potato into small 1/2-inch cubes and set aside. Line a medium pot with a thin layer of water and saute onions and garlic for a minute. Add a pinch or two red pepper flakes and continue to cook until all the water has cooked off. Add turmeric, 1/4 tsp garam masala and stir to coat. Add 1 cup broth, uncooked lentils, and bring to a boil. Once boiling, reduce to low, cover, and simmer for a few minutes, about 5. Add sweet potatoes, bring to a boil again, and reduce to low and simmer, until lentils are fully cooked (they expand and the sauce thickens), about 5 minutes more. Check periodically to see if you need additional broth (I tend to add an extra 1/2 cup but it can vary). Once lentils are cooked and sweet potatoes are fork tender, taste, adding more garam masala as desired (I like to add another 1/4 tsp but some blends are stronger than others). Add spinach, continuing to stir until spinach cooks down and softens. Add salt to taste and serve.

Per serving: 232 calories, 0.9g fat, 42.2g carbohydrates, 17.7g fiber, 4.7g sugar, 15.4g protein

Quick Burgers
makes 4
I developed these burgers in a hotel room: they're quick, easy, and require very few ingredients. (In fact, except for the beans and seasoning packet, I sourced all the ingredients from the complimentary "breakfast bar). I make these burgers any time I need a super fast meal or I'm really low on ingredients.

15-oz can black beans, drained and rinsed
2 tbsp yellow mustard
1 tsp onion powder (granulated)
1 tsp garlic powder (granulated)
1/3 cup instant oats

Per burger: 109 calories, 0.5g fat, 17.6g carbohydrate, 3g fiber, 2.2g sugar, 5g protein

Spicy Orange Greens
serves 2
The slightly spicy orange sauce in his dish is one of my favorites. You can serve it with any greens you like or have on hand, but collard greens are my favorite to use. For a complete meal, serve over or tossed with noodles.

1/3 cup water
2 tbsp soy sauce
2 tbsp minced fresh ginger
1/4 tsp red pepper flakes
1 tbsp orange marmalade or jam
4 cups greens (any)

Pour water, soy sauce, ginger, and red pepper flakes into a skillet. Turn heat to high and saute until the ginger is fragrant, about 1 minute. Whisk in marmalade and then add chopped greens. Reduce heat to medium and using tongs, turn greens into the sauce. This will help cook the greens down; stop when your greens are bright green and have softened. Serve.

Chef's Note: Coked broccoli florets may be substituted for the greens. Toss cooked broccoli with the sauce once it's been warmed and serve.

Per serving: 156 calories, 1.5g fat, 32g carbohydrates, 8.8g fiber, 11.6g sugar, 10.1g protein

Sage Gravy
makes 1 1/2 cups
Good over greens, mashed potatoes, faux chicken---anything really. This is my latest go-to gravy.

1/2 cup vegetable broth
1/2 cup nondairy milk
1 tbsp rubbed sage (not powdered)
2 tbsp nutritional yeast
2 tbsp white whole wheat flour
1/4 tsp garlic powder (granulated)
1/4 tsp onion powder (granulated)
1/4 tsp liquid smoke
dash paprika
1 lemon wedge (juice of)
pinch salt
black or white pepper

Whisk all ingredients together in a medium pot, taking care to rub the sage between your fingers to break it down in smaller bits, especially if your brand is a little rustic with bigger leaves and stick pieces (pull out those sticks if you can). Squeeze the juice out of your lemon wedge completely, and discard the rind. Bring gravy to near boil over high heat but just before it boils, immediately turn off the heat and remove the pot to a non-hot burner, stirring it. Taste, adding black or white pepper and salt as desired.

Chef's Note: Brown rice flour may be substituted for a gluten-free option.

Per serving (1/4 cup): 29 calories, 0.3g fat, 4.7g carbohydrate, 1.2g fiber, 1.2g sugar, 2.6g protein

For more information, visit Lindsay's website, Happy Herbivore, and check out her books, The Happy Herbivore and Everyday Happy Herbivore. I guarantee she will make you want to immediately run to your kitchen and start experimenting with her recipes!

Forks Over Knives Plant-Based Thanksgiving Livestream

2011-11-28T15:55:00.000-08:00

This Thanksgiving, Forks Over Knives came into my kitchen and I demonstrated how to make an entire whole food, plant-based Thanksgiving meal live. The recipes I made were: Fall Harvest Chowder, Stuffed Acorn Squash, Tempeh Italiano (from The Complete Idiot's Guide to Gluten-Free Vegan Cooking), Kale Salad with Maple Mustard Dressing, Berry Apple Relish, and Chocolate Chip Pumpkin Muffins (based off of my Blueberry Oat Breakfast Muffins in the Forks Over Knives book). Click here for all six recipes and I hope you enjoyed a happy, healthy Thanksgiving!

The Chef and The Dietitian - Episode 35 - Saucy Glazed Mushrooms

2011-11-20T20:00:00.000-08:00

Wondering how to eliminate oil when sauteing? This episode will show you how...and why! One tablespoon of oil contains 120 calories and 100% of those calories come from fa!. Plus, the amount of micronutrients (vitamins and minerals) found in oil is minimal...especially when compared to the whole food version. But who needs oil when you can saute in water, vegetable broth, coconut water, juice, beer, or wine and never miss the flavor (or the fat)?!

Try out this easy Saucy Glazed Mushrooms recipe from the talented and hilarious Chef AJ's book Unprocessed. These end up in her famous Disappearing Lasagna by the way! For more information about low fat eating, check out my book, The Complete Idiot's Guide to Plant-Based Nutrition.

A Whole Food, Plant-Based Thanksgiving Livestream with Forks Over Knives

2011-11-15T21:27:00.000-08:00

Holiday time is usually centered upon meals...parties, celebrations, family gatherings....They are basically eating opportunities gone wild! It is commonly agreed upon that a certain weight gain is expected between Halloween and New Years....upon which, the focus shifts from accumulating towards removing those excess pounds as a resolution for the new year. The average weight gain during the annual holiday season ranges from 5-10 pounds. If you fail to accommodate for these subtle additions to your body, you could pack on some serious poundage over the years and increase your risk of virtually all chronic diseases at your disposal.

This year, Forks Over Knives - the best documentary of 2011 and New York Times Bestselling Book - is streaming a live Thanksgiving cooking demo LIVE! On Thursday, the 17th of November, I will be creating an entire whole food, plant-based Thanksgiving meal to show how easy it is to make healthy delicious...even during the holidays!

The menu is as follows:

Kale Salad with Maple Mustard Dressing (inspired by my partner-in-crime Chef AJ's House Dressing)
Tempeh Italiano...from The Complete Idiot's Guide to Gluten-Free Vegan Cooking which I co-authored with the brilliantly creative and talented Chef Beverly Lynn Bennett (publishing on December 6th)
Stuffed Acorn Squash (original recipe exclusively for this event)
Berry Apple Relish (original recipe exclusively for this event)
Pumpkin Chocolate Chip Muffins (a version based off of my Blueberry Oat Breakfast Muffins in the Forks Over Knives book)

Tune in this Thursday at 6:00pm PST / 9:00pm ET here.

The link will show the recording for a couple days after we air. After that, check the Forks Over Knives You Tube page to watch.

Recent Updates

2011-10-31T06:48:00.000-07:00

I have had a very busy and exciting month and wanted to share some of the details...

This past Friday, October 28th, I was featured as the expert on The Dr. Oz Show. J. Morris Hicks wrote a fabulous blog delineating the details of the show on his site. To read it, click here: Healthy Eating Healthy World. After Dr. Oz showed the massive beneficial results of putting 3 women on a whole food, plant-based diet for about 6 days, he had me explain how this is plausible in the real world. I explained how to appropriately and easily find protein, calcium, healthy fats, and carbs in the plant kingdom, all while improving your health. In the second segment, I demonstrate how to make 3 recipes from my book: It's Easy Being Green Smoothie, Mexican Noritos, and Beans and Greens Chili. Overall it was an incredible experience...going to New York City, taping at 30 Rock, and meeting Dr. Oz and his incredible team. If you liked the show, please write in to tell them here because I would love to go back.

Here are the links to watch the show online:
Part 1 sets up the story.
Part 2 explains the results for the women.
This is me describing the details of the diet.
Here are the cooking demos.

One of the most rewarding parts of having this experience is that it helped my book and DVD rankings go all the way into the top 100 books and documentaries! The Complete Idiot's Guide to Plant-Based Nutrition ended up as #48 in all books, #2 in Nutrition, #2 in Nursing, #3 in Diets, and #4 in Medicine on Amazon. (Ok, yes, I have become obsessed with these numbers!)

I also had my debut on an amazing website called One Green Planet. Click here for my article which is entitled Reducing Reductionism: A Big Picture View of Nutrition.

I thank you all for your support in my journey to help tell the masses about the benefits of a whole food, plant-based diet!

The Chef and The Dietitian - Episode 35 - Leafy Green Dip

2011-10-20T14:52:00.000-07:00

This recipe takes a prize for the most delicious way to get your greens in! And if you like versatile, you will love this one. Two of the healthiest food groups-leafy greens and beans-are creatively blended together with lemon, nutritional yeast, basil, and nuts or seeds thanks to my clever partner-in-crime, Chef AJ. This can be used as a filling for lasagna, to top crackers, or inside of a whole grain bread bowl. In fact, I can't imagine how many options there are for this ridiculously decadent dip! It truly is one of my favorites!

The Chef and The Dietitian- Fennel Salad

2011-10-10T06:56:00.000-07:00

Welcome to our new set of The Chef and The Dietitian. Chef AJ and I will show you how to make a three-ingredient recipe including fennel (tastes like licorice, texture like celery, and high in flavonoids, vitamin C, and fiber), dates, and lemon juice. Easy and unique, this is something you can whip up in minutes and serve as an appetizer, side dish, or even a dessert. Enjoy!

The Chef and The Dietitian- Hockey Pucks

2011-09-25T09:03:00.000-07:00

These decadent beauties, created by Chef AJ for Dr. Caldwell Esselstyn, are similar to a Reese's Peanut Butter Cups, but oh so much better for you! Made strictly with whole foods (of course) you can easily find in any market, this phenomenal dessert will impress any sweet tooth and make you wonder how you ever could ever have enjoyed the original version!

The Chef and The Dietitian - Episode 31 - Thai Noodles

2011-09-02T11:51:00.000-07:00

Our first episode filmed in front of a live audience*. Guest host, Natala Constantine of Vegan Hope joins Chef AJ and me as we show you how to make one of the greatest entrees of all time: Thai Noodles. The peanuty sauce, inspired by Mary McDougall, is rich, sweet and serves up a colorful rainbow array of veggies mixed with rice noodles. This is one you will crave...

*This video is a bit long, but the recipe is printed in the middle, and the dish is so worth it!

The Chef and The Dietitian-Episode 30-Baked Tortilla Chips

2011-08-19T07:10:00.000-07:00

Can you hear the crunch?!? Watch my favorite messy and crazy partner-in-crime, Chef AJ, demonstrate the crunch of her homemade baked tortilla chips. These tasty staples can be made with a mere one ingredient (blue corn tortillas) plus some water. Enjoy them with my favorite bean dip of all time, Holy Mole Bean Dip, which was featured in our last episode.

The Chef and The Dietitian-Episode 29-Holy Mole

2011-08-11T07:05:00.000-07:00

Confession: I am a bean-aholic! I love beans...all kinds and in all ways. Of course there are many worse addictions to have. In this episode, we discuss the benefits of beans and how this dish may even help stave off iron-deficiency anemia. Chef AJ's absolutely divine Holy Mole bean dip is lard-free, oil-free, and infused with rich, smoky, spicy flavors and a creamy texture. Be forewarned...this dish may turn you into a bean-aholic too...

Benefits of a Plant-Based Diet

2011-08-04T20:02:00.000-07:00

A brief glimpse into the multitude of benefits of following a whole food, plant-based diet. For more information and an in-depth exploration, pick up a copy of my brand new book, The Complete Idiot's Guide to Plant-Based Nutrition. And for a journey into the plant-based world, order my new infotainment documentary, To Your Health.

The Chef and The Dietitian-Episode 28-Oil-Spinach Soup

2011-08-02T15:58:00.000-07:00

We love our leafy greens! Learn how to make Chef AJ's delicious and simple spinach soup while learning about essential fatty acids and the greatness of greens. You can make this soup hot or cool...yum! Enjoy our "ubiquitous" episode...

The Chef and The Dietitian-Episode 27-Oil-Free Balsamic Vinaigrette

2011-07-31T19:04:00.000-07:00

Love salads? Chef AJ and I LOVE, LOVE, LOVE salads. Dressing makes the salad. Here is an easy, delicious oil-free dressing you can use to help you gobble up a shock-n-awe-sized salad!!!

Bringing "Plant-Based" to the Masses

2011-07-21T20:56:00.000-07:00

It is now edging towards the later side of 2011. We still have a worldwide epidemic of obesity and chronic disease. Medical costs are literally bankrupting our nation...even though nobody is getting better by using the medications and procedures that absorb all of that money. Cancer is no longer the "C word" due to its overshadowing prevalence. Type 2 diabetes now occurs in eight percent of the population! A third of the U.S. population is overweight. 34% of the population is obese, 6% of which are "extremely obese."

But...despite the concern of hopelessness...

We indeed have a solution...

And the world is starting to listen...

Miracles occurred when we at EarthSave, Int. took 20+ participants, clients of the Sacramento Food Bank, through a Dr. McDougall-style plant-based program for 30 days...

The results? Multiple year-long medication prescriptions were halted, energy skyrocketed, weight and cholesterol levels plummeted, blood pressure normalized, morale was lifted, etc., etc.

A documentary about plant-based nutrition soared at nationwide box-offices...Forks Over Knives was the first full-length feature film on the topic to make it to dinner table talk. And the companion book officially made the New York Times Bestseller List.

Look where we have come! Vegan and veg-friendly restaurants continued to grow and thrive. Vegan cookbooks were hitting the shelves with a gusto...People like President Bill Clinton, Steve Wynn, and Twitter creator, Biz Stone, went plant-based.

To sum up the success and take people to the next level, I made an infotainment documentary with award-winning filmmaker extraordinaire, Jesse Pomeroy, which has just released to DVD. To Your Health is best summed up as a fun and fast-paced "journey into the Plant-Based World."

To Your Health is an in-depth study of whole food, plant-based nutrition, debunking the most common myths associated with modern nutrition. Exploring your need for protein, calcium, supplements, metabolism, and other issues, To Your Health provides answers to your biggest questions.

Follow me as I travel the country to interview the biggest names in the Plant-Based World including Dr. T. Colin Campbell (The China Study), Dr. Joel Fuhrman (Eat to Live), Dr. John McDougall (The McDougall Program), Dr. Neal Barnard (Physicians Committee for Responsible Medicine), and Dr. Pam Popper (the Wellness Forum), and many more including Brendan Brazier, Chef AJ, and Mike Anderson. My travels take me from Cornell University and the countryside of New Jersey to the San Francisco Bay and the far reaches of Central California. I visit the benevolent haven that is Farm Sanctuary along with incredible restaurants like Millennium and The Veggie Grill. This fun and entertaining journey is full of life-changing information and hope for a future of better health for all.

Here is the trailer:

In addition, I wrote my first book...The Complete Idiot's Guide to Plant-Based Nutrition. It is the perfect resource for anyone curious or forehead-deep in plant-based nutrition. The book covers the entire lifespan-from pregnancy and infancy to seniors; all health and fitness levels (including those diagnosed with any of multiple chronic diseases to elite athletes); and varying degrees of experience with plant-based nutrition. There are also 40+ recipes, a chapter on stocking your kitchen and even one on exercise.

My second book is a cookbook which I co-authored with an incredibly talented chef, Beverly Lynn Bennett. Titled The Complete Idiot's Guide to Gluten-Free Vegan Cooking, you will find recipes for extraordinary items like gluten-free vegan sausages, biscuits, cakes, and more. Look for it on shelves on December 6th.

Let's continue to bring plant-based to the forefront of the masses. The timing is perfect and many curious people are finally piquing an interest. We are at the tip of the tipping point...let us take a stand and stop the destruction of our population and everything in its way...

To Your Health DVDs are Now Available

2011-07-20T20:34:00.000-07:00

Be among the first to see this informative, entertaining film as I, the Plant-Based Dietitian, take you on a journey into the Plant-Based World. Order your copy at www.GoingVeg.net. Sale price is $19.99 (Shipping and Sales Tax included).

Enjoy the film that “Skinny Bitch” co-author Rory Freedman says is ”Fun, fast-moving, and informative, (it) gets right to the point with the leading experts of the plant-based world…” and “Earthlings” producer Shaun Monson proclaims “is so compelling. Every interview is pure truth, not commercially motivated. The film truly lives up to its name…it’s to YOUR health!”

Get healthy, get informed, get To Your Health on DVD!!!

The Chef and The Dietitian-Episode 26-Quinoa Salad

2011-07-19T13:36:00.000-07:00

Fresh, fragrant herbs and sweet currants mixed with crunchy pistachios and hearty quinoa...voila...the perfect salad! Join Chef AJ and I as we show you how to make her Quinoa Salad with Currants and Pistachios, found in her delicious book Unprocessed. Quinoa is considered a super-grain, with its abundance of essential amino acids, fiber, folate, manganese, magnesium, and iron. Also gluten-free, its versatility qualifies it as a pantry staple!

The Chef and The Dietitian-Episode 25-Pear Creme Anglais

2011-07-11T21:09:00.000-07:00

A follow-up to Episode 24 "Balsamic Strawberries," Chef AJ takes it to the next level when she turns pears into a light, sweet, whole food whipped cream! This elegant dessert will fancify any meal and impress your guests...

The Chef and The Dietitian-Episode 24-Balsamic Strawberries

2011-07-11T20:51:00.000-07:00

For the first time, Chef AJ introduced me to a semi-popular dessert dish I had never been interested in trying...Balsamic Strawberries. Actually, I was surprisingly pleased! Learn a bit about organic produce a la the Environmental Working Group's Clean 15 and Dirty Dozen and how to add an easy twist to fresh fruit for dessert...

The Joy of Eating

2011-07-10T18:33:00.000-07:00

My dear friend, Ciddy Fonteboa, is a passionate animal rights activist. She is driven by compassion and has a pure, energetic soul that is utterly contagious! I met Ciddy when she asked me to speak in the Healthy Hut at Worldfest 2011 in Los Angeles, CA, which she gallantly produced. Clips of the event are intertwined in this fun and fabulous video she has created. Get ready for a mouth-watering, awe-inspiring few moments where you can see how and why to go deliciously veg! You can learn more about Ciddy on her Facebook page and You-Tube page while her blog, Lady Uproar, is being developed. I dare you to watch this without getting hungry and inspired...

Evolving Backwards

2011-07-10T15:16:00.000-07:00

And with seeing and being reminded comes…inspiration…each image of animals being treated with apathy in the most horrific manners…manners in which are impossible to imagine how a human could conceive of them-let alone implement and perpetuate them. And yet, they do…and these events continue to the tune of billions of animals per year in the United States alone.

And with hearing an expert in ecology comes…terror…the stab of shocking inescapable doom we are instigating by the shear consumption of massive quantities of animal-based products. We are literally eating ourselves into the next extinction.

As “evolved” thinking primates, one of the defining features we ought to boast is the ability to learn from our mistakes and ameliorate the choices that led to the ultimate poor results. And yet…have we? Is history not repeating itself? How many mass extinctions have occurred in history? Have you ever considered that we-in our evolved, learned culture-could repeat a catastrophic end of humanity as we know it?

And yet...here we are…right smack in the midst of a cataclysmic downward spiral. The more animal products we consume, the more inane senseless torture of sentient, innocent creatures, the more destruction of our air, soil, land, waters, loss of biodiversity, and then some. Oh yes…how can I forget? As a healthcare professional, I directly witness the impact of animal food consumption in my daily practice. I also happen to experience utter miraculous transformations regularly when people cease their consumption of animal products…as my sick clients get healthy, medications get put back in the medicine cabinet permanently, athletes beat their personal bests, and everyone in between thrives.

Our fork determines our future like nothing else. Politics, powerful medications, advances in medical procedures, are laughable when you consider and witness the impact of the food that you eat. It is time we all recognize the blatantly obvious…we know too much now…there is no way out. As our 6.5 billion global population ensues, we are literally eating our planet…and we will soon be left with nothing…tick tock. What will you do? Knowledge is command…we are officially at the tipping point. Will we survive? We have the solution…but will we learn from our mistakes? Or will we remain safely protected in our blissful bubble…tick tock…choose wisely…

4th of July Chili

2011-07-01T21:01:00.000-07:00

If you like fireworks, this chili will fire up your taste buds and give you a great kick to celebrate America's birthday! Enjoy the spice, color, texture, and festivities with this nutrient-dense delicious dish.

Yield: 5 cups

1 medium onion, diced

2 cups red bell pepper, diced

1 cup carrots, chopped

1 jalapeno pepper, ribs and seeds removed, and finely diced

1-2 cloves garlic, minced

2 cups vegetable broth (or water)

1 (15-oz.) can kidney beans, drained and rinsed

1 (15-oz.) can garbanzo beans

1 (15-oz.) can black beans

1 cup corn kernals

1 (14-oz.) can crushed tomatoes

2 TB. maple syrup

1 TB. chili powder

1 tsp. dried oregano

1 tsp. dried basil

1 tsp. ground cumin

1/2 tsp. ground black pepper

1/2 tsp. cayenne pepper

Zest and juice of 1 lime

[1/3] cup chopped fresh cilantro (optional)

1. In a medium pot, combine onion, bell pepper, carrots, jalapeno pepper, garlic, and 1/2 cup vegetable broth, and sauté over medium heat, stirring often, for 10 minutes.

2. Add remaining broth, kidney, garbanzo, and black beans, corn, crushed tomatoes, maple syrup, chili powder, oregano, basil, cumin, pepper, cayenne, and lime juice/zest. Stir continuously to combine. Increase heat to high, and bring to a boil.

3. Cover, reduce heat to low, and simmer for 10 minutes or until vegetables are tender. Remove from heat. Stir in cilantro. Serve hot with cornbread or brown rice.

The Chef and The Dietitian-Episode 23-Hail to the Kale

2011-06-29T13:22:00.000-07:00

Here is the reason I fell in love with Chef AJ...her Hail to the Kale salad. No matter how often I eat this (and I eat it quite often), I can never stop crunching away! It is always a hit when I make it for guests or for parties and I cannot recommend it highly enough. The combination of nutty, sweet, and citrusy makes for the perfect blend. Use it on raw kale for a nutrient explosion or on any salad mix, cooked broccoli, baked potatoes, or anywhere else that allows you to indulge!

2011-06-21T21:28:00.000-07:00

Nutty Buddies...ahhh...Chocolate FUNdue on a banana or as a truffle! And healthy too? Bring it on, Chef AJ!

Plea I am Making to the School Board Tonight

2011-06-21T14:20:00.000-07:00

As a Registered Dietitian and mother of two, I am on the front-lines everyday witnessing the dramatic influence diet has on children. As I am certain you are aware, we are currently in the midst of a national crisis of overfed, yet undernourished people, where more than two-thirds of the U.S. adult population is overweight or obese, and 17% of our children are as well. Diabetes incidence is escalating in children as well as behavioral issues and other health concerns. The most ironic part is the fact that most-if not all-of this can be prevented through nutrition.

After spending some time working in the kitchens of some Los Angeles-based school districts, and seeing what the USDA has to offer, I promised to always send my kids to school with a homemade lunch once I had kids. Although I have stuck to this promise wholeheartedly, it pains me to have this basic solution stabbed in my back. My kids still come home having eaten high sugar, high fat, and highly processed "treats" on a near-daily basis, given to them for good behavior, birthday parties, holidays, etc. The whole concept of a "treat" has been made obsolete, as a treat is not something one gets on a very regular basis. It is this very principle that greatly contributes to the current health crisis we are experiencing. I believe what the family teaches at home is critical for the child's health and habit education. However, when those messages are conflicted by the schools where their education and time is substantial, it sends mixed signals and raises the difficulty of understanding what healthy behaviors truly look like.

To participate in the solution, I strongly implore that the schools:

· Provide nutrition education as frequently as possible from qualified professionals;

· Eliminate the use of food/candy/etc. as reward for good behavior;

· Limit "treats" given for holidays and birthday parties…at least require a healthy option;

· Set regulations on what may or may not be brought into the classroom;

· Require parental permission to distribute candy and any other food-like items (allergies alone are a critical reason to prevent a school faculty or staff from making food decisions for a student)

Thank you for your consideration.

The Chef and The Dietitian-Episode 21-Chocolate Fundue

2011-06-13T13:09:00.000-07:00

Indulge in the classically delicious combination of chocolate and peanut butter in a healthy, fun way! What a yummy way to fancify your fruit, which is half of the foundation of the Plant-Based Food Guide Pyramid! Watch Chef AJ and I as we make this elegant and unique dessert to impress your guests and kidlets at home...

The Chef and the Dietitian- Episode 20-Cauliflower Au Gratin

2011-05-03T20:53:00.000-07:00

Faux parmesan...sooo yummy on...everything! Try it in this simple dish by blanching cauliflower and pouring it on. Watch Chef AJ and me whip up this classic shaker that will enhance virtually any recipe.

Interview with Forks Over Knives Executive Producer, Brian Wendel

2011-05-02T11:33:00.000-07:00

Brian Wendel is the Executive Producer of an extremely powerful, unstoppable new documentary, Forks Over Knives. Releasing in Los Angeles and New York theatres on May 6th and nationwide on May 13th, this is a film you do not want to miss. Documenting the fascinatingly parallel lives of a nutrition biochemistry researcher, Dr. T. Colin Campbell, and physician, Dr. Caldwell Esselstyn, Forks Over Knives presents their groundbreaking path towards changing the way we think about nutrition and medicine. Simultaneously, the film explores both how we ended up in the health disaster we are currently experiencing in the United States as well as offers the audience a solution.

I have seen this film at least ten times, and I learn something new each time I watch it. Forks Over Knives may be one of the most critical films of our generation and I highly and passionately recommend it. Also starring in this film are Dr. Neal Barnard, Dr. Pam Popper, Rip Esselstyn, Dr. John McDougall, Dr. Alona Pulde, Dr. Matt Lederman, Dr. Doug Lisle, Mac Danzig, Ruth Hedrich, Dr. Terry Mason, and some warm and wonderful real-life examples of what a whole food, plant-based diet can do.

In this interview, Brian tells us about his experience making Forks Over Knives and then watching it blossom into a huge success...

JH: You went from commercial real estate straight into producing one of the most important documentaries of our time, Forks Over Knives, as your first film. What inspired you to take the leap?

BW: The evidence that diseases like heart disease, diabetes, and sometimes cancer, can be effectively prevented, and even reversed, by a whole foods plant-based diet is compelling. For whatever reason, the information wasn’t getting to the masses, so only a few people were benefiting from it. I thought making a feature film was an opportunity to change that, and doing something that would have a positive impact on people’s lives was something I always wanted to do.

JH: How do you feel about the outpouring of support and enthusiasm for the film?

BW: The response has been beyond what I had imagined. It’s rewarding. I think people see the potential in the concepts brought forward in the film as a real way to make our lives better.

JH: What are your ultimate goals for Forks Over Knives?

BW: I hope that the level of education about food and its impact on health will increase, and that as a result, people will lead more healthful lives. It turns out that the same diet that is good for human health, is compassionate to animals and less taxing to the environment, so it’s important to see improvements in these areas as well.

JH: Can you describe the message you are trying to relay by creating such a critical piece?

BW: The message is that there is evidence that there’s something very specific we can do to greatly reduce our suffering from degenerative diseases. At a time when we’re trying to find solutions to difficult problems, it’s good to know that there may be one at hand—especially something that is simple.

JH: What was it like working with a healthy handful of the most innovative, influential scientists of our generation?

BW: Given my passion for the subject, there are no individuals I would have rather worked with than Dr. Campbell and Dr. Esselstyn. Getting to spend as much time with them as we did, and getting to know them personally, was an experience that is difficult to describe in words.

JH: What was your biggest challenge in making the film?

BW: The biggest challenge was figuring out how to take a vast amount of information along with a significant number of stories, and making into a presentation of less than 96 minutes. There’s a lot of material that didn’t make it in. We realized that the film represents more the beginning of a discussion.

JH: Do you intend to continue making documentary films with a similar message?

BW: Right now I’m focused on releasing the film, an undertaking that is quite substantial. I do, though, like the idea of making another documentary film.

Check local listings beginning May 6th in New York and Los Angeles and nationwide beginning May 13th. This film will change your life!

The Chef and the Dietitian- Pumpkin Pie Smoothie

2011-04-26T07:52:00.000-07:00

You don't have to wait until the holidays to enjoy the delicious flavors and health benefits of pumpkin. In this episode, Chef AJ and I show you how to make pumpkin-pie-in-a-glass. Decadent and easy, you can guzzle down the spicy sweetness and maximize your intake of carotenoids-the powerful antioxidants found in pumpkin-all in just a few minutes. Cheers!

The Chef and The Dietitian - Episode 18...QUINOA!

2011-03-17T13:07:00.000-07:00

Quinoa is an ancient grain that's actually a seed and considered the "gold of the Incas". Filled to the brim with amino acids (all 9 essential amino acids are represented making it a complete protein), fiber, and phytonutrients, quinoa is indeed a supergrain! Not to mention how delicious it tastes and how versatile it is.

Also, we discovered a new company called Dragunara that makes delicious, salt-free, oil-free, and sugar-free seasonings. We use their "Slim Spice Seasoning" in this episode.

Watch Chef AJ and myself as we show you how to make a simple and sassy side dish in this episode of The Chef and the Dietitian:

To Your Health Trailer

2011-02-20T21:22:00.000-08:00

Finally...my dream project is coming to fruition. After a year and a half of delving deeply into the plant-based world, master filmmaker, Jesse Pomeroy, and I are on the cusp of releasing our baby. Join us as we tour the country in search of the answers to achieving optimum health. All of the leading experts are represented in this edu-tainment documentary, including Dr. T. Colin Campbell, Dr. Neal Barnard, Dr. John McDougall, Dr. Caldwell Esselstyn, Dr. Joel Fuhrman, Dr. Alan Goldhamer, Dr. Pam Popper, Brendan Brazier, Mike Anderson, and Chef AJ. Stay tuned for more information and follow us on Facebook and our website, http://www.goingveg.net/.

2011-02-04T20:04:00.000-08:00

A surprise visit from the tres famous et tres chic chef extraordinaire from France! But, s'il vous plait, DO NOT TRY THIS AT HOME!!! Merci and bon appetit!

10 Reasons to Just Do It! An Homage to Jack LaLanne

2011-01-24T10:50:00.000-08:00

“Exercise is king, nutrition is queen, put them together and you have a kingdom!” Jack LaLanne 1914 – 2011

Jack LaLanne passed away yesterday at the ripened old age of 96. In honor of his infinite ability to inspire, I want to share 10 reasons why exercise is indeed so critical to optimal health. I actually would reverse Jack's quote and define nutrition as the king and fitness as the queen. Regardless, you cannot achieve and maintain your superior kingdom without a combination of consistently moving and properly fueling your body. Here are some of the reasons why:

1. Exercise stimulates your immune system. Muscle contractions are to your lymphatic system what the heart is to your circulatory system. The lymphatic system cleans up the mess like inflammatory cells from throughout the body. It then traps bacteria, viruses, fungus, and other mischief-makers to put the immune system to work. Finally, any leftover fluid is dumped back into the bloodstream to be excreted via the kidneys. Think of your lymphatic system as your body's housekeeper.

2. Working out strengthens your heart and blood vessels. Encouraging circulation by stimulating your heart to work hard for a prolonged period of time improves blood flow, decreases inflammation, and keeps your heart muscle fit.

3. Regular exercise is excellent for your mind. Depression, anxiety, stress, and panic disorders have all been found to improve with exercise. Endorphins (feel-good hormones and natural painkillers) are released from physical stress, soothing your mind, and improving your mood. It enables you to deal with stress more effectively.

4. Sleep is deeper and more efficient with regular exercise. Proper rest is critical for stress management, immune function, mental clarity, and physical well-being.

5. Weight management is easier with a consistent fitness program. As lean body mass increases, metabolism improves, and you require more calories just to maintain those muscles. Become a calorie-burning machine by sticking to a fitness plan.

6. Exercise improves insulin sensitivity. Great news for diabetics, pre-diabetics, and those who want to prevent diabetes (hopefully everyone). Type 2 diabetes is the result of insulin resistance...where the cells become unable to absorb glucose, thereby leading to hyperglycemia.

7. Inflammation is suppressed thanks to increased circulation brought about by exercising.

8. Your risk for most chronic disease-including cancer, heart disease, arthritis, and diabetes-is significantly reduced by sustaining a regular fitness regimen.

9. The number one most effective factor in preventing and stopping the progression of osteoporosis is...yep, you guessed it...EXERCISE! Resistance movements against your own body weight or other resource (like weights, machines, and tubing) improve bone mass. Bone and muscle both react to physical stress (resistance) by growing thicker and stronger. Move your body and build bone tissue. Remember that bone tissue is dynamic. It is constantly breaking down and repairing in a constant state of flux. So, provide it with stress to encourage proper bone mineralization.

10. Exercise helps make you a better lover. People who work out have an increased libido, have a decreased risk for erectile dysfunction, and have more stamina to bring sexy back to bed!

No matter what your fitness level is or what chronic conditions you may have, regular exercise will improve your life on so many levels. It is not an optional activity...it is a must-do. Commit to a program if you haven't already and watch the miracles in your life materialize!

The Chef and The Dietitian - Episode 16

2011-01-02T15:01:00.000-08:00

Happy, Healthy New Year! In this episode, Chef AJ shows us how to make her party favorite pesto-stuffed mushrooms. By the way they taste and by their elegant presentation, you'd never think they could be so simple to make.

Remember to follow my Whole Food, Plant-Based Food Guide Pyramid to achieve and maintain optimum health all year-long. To a healthy, fruitful, plant-based 2011! Cheers!

The Chef and The Dietitian - Episode 15

2010-12-25T08:20:00.000-08:00

Tis the season for eating sugary, fatty, processed treats. In this episode, Chef AJ shows us how to make a whole food, plant-based egg nog that tastes better than the real thing...and comes sans harmful ingredients!

For more information on why you should ditch dairy, click here.

Merry Christmas and Happy Hannukah!

The Chef and The Dietitian - Episode 14 - Chocolate Chip Mint Smoothie

2010-12-17T20:27:00.000-08:00

This is my all-time favorite green smoothie...chocolatey and minty, creamy and crunchy, this smoothie is a must-try! To learn how to make the pistachio milk base, click here to see The Chef and the Dietitian - Episode 14. Or...just use unsweetened almond, soy, oat, or hemp milk instead. Click here to see how to make your own almond milk in a pinch. Read the 10 Reasons to Ditch Dairy to know why you should always opt for a plant-based milk.

The Chef and the Dietitian- Episode 13

2010-12-11T07:32:00.000-08:00

Learn how to make pistachio milk and all about why we need to eliminate diary from our diets. To read 10 Reasons to Ditch Dairy, click here. And for more information on Dr. T. Colin Campbell and his work presented in The China Study, visit The T. Colin Campbell Foundation.

The Chef and The Dietitian - Episode 12

2010-11-26T06:03:00.000-08:00

See how simple it is to make homemade almond milk as Chef AJ and I are joined with one of the leading experts in the world of nutritional medicine, Dr. Joel Fuhrman.

10 Reasons to Ditch Dairy

2010-11-16T05:28:00.000-08:00

1. Dairy destroys your bones. Countries around the world that drink the most dairy have the MOST osteoporosis and hip fractures. As dairy and calcium consumption increases, so do your risk factors for osteoporosis and bone fractures. The high levels of sodium and animal protein places your body in metabolic acidosis (when your blood becomes acidic). To compensate for that, your body pulls minerals out of the bone-thanks to their great alkalizing effects-and they are excreted in your urine. To recap: the more dairy you eat or drink, the more bone you lose.

2. There are excellent plant-sources of calcium that do not cause metabolic acidosis; rather, they are alkalizing and support bone health. Broccoli, kale, other leafy green veggies, sesame seeds, tahini, calcium-set tofu, and fortified plant milks/juices all have adequate amounts of calcium to meet daily requirements.

3. The number one most important factor in bone health is exercise. To increase and maintain bone density, stress needs to be applied to your bones regularly. Add resistance training, and exercises such as walking, jogging in order to increase mass, and prevent osteoporosis. This factor far outweighs any nutritional component.

4. Casein-the primary protein in milk-causes physiological addiction. Have you ever noticed that the more cheese you eat, the more of it you crave? Casomorphines are formed in your brain when you eat or drink dairy. These are opiate-like substances that produce euphoria, making you physically need more dairy. The only way to break this addictive cycle, is to cut it out entirely.

5. Casein is a potent carcinogen. Dr. T. Colin Campbell, author or The China Study, found casein to be a powerful cancer promoter after decades of laboratory research. He was able to turn cancer on and off simply by increasing the amount of raw casein fed.

6. Dairy provides high levels of saturated fat and cholesterol, which are known to cause atherosclerosis. This leads to heart disease.

7. Vitamin D plays an important role in bone health too. No matter how much calcium you are consuming, you need vitamin D to help absorb it. Plus. 70-97% of the population is insufficient or deficient in their vitamin D levels. Ask your doctor for a 25-hydroxyvitamin D test and if your level is below 35-50 ng/mL, add a daily dose of sunlight (a few minutes at peak hours with no sunscreen). If this doesn't improve your D levels, you need to supplement.

8. We are the only species that drinks the lactation excretions of another species AND the only species who continues to drink milk after being weaned.

9. Besides being inherently unhealthy and disease-promoting, dairy comes packed with pesticides, antibiotics, hormones (even organic), steroids, heavy metals, and other toxins fed to the cows to improve milk production.

10. Seventy percent of the world's population is lactose-intolerant. The fact that more people than not react with painful gastrointestinal symptoms upon consumption of dairy demonstrates the fact that the human body is not intended to consume it. Doctors and dietitians are now pushing the use of lactase enzymes and other symptom-relieving medications in order to ensure "adequate" intake of dairy products. Yet, if we have to force our bodies to accept something it doesn't want, shouldn't that be a sign that something is wrong?

The Chef and The Dietitian - Episode 10

2010-10-29T14:10:00.000-07:00

Can you guess our Celebrity Special Guest on this fun episode? Watch Chef AJ, our special Guest Star, and me make a Fuhrman-friendly cranberry relish. It bursts with nutrient density, colors, and flavors but without sugars or artificial anything! Enjoy!

Is it a Coincidence?

2010-10-25T06:22:00.000-07:00

Is it a coincidence???
That the human body suffers when the animals’ do?

Is it coincidence???
That our body responds to the torture and slaughter of innocent lives in kind by offering little more than torture and an untimely death to those who accept it?

There are two components to achieving sustenance and optimal health:

First…there is what we must avoid…
From animals, we obtain cholesterol, animal protein, saturated fat, steroids, hormones, biochemicals produced from utter fear and pain…

Secondly…there is what we choose to absorb…
Plants contain fiber, water, phytochemicals, vitamins, minerals, antioxidants…oh, and, none of the above which we need to avoid…

Is it a coincidence?
We are, above all, Earthlings…living amongst one another…striving to thrive…or else to survive…

Where we choose to sustain ourselves sends messages inwardly and, also, to those around us.
When we eat for health AND out of compassion, we flourish…
When we eat for carelessness or chosen blindfullness, our bodies and the people witnessing it, demise…

There’s nothing we can obtain better from animals than we can from plants. The single nutrient we need to concern ourselves with as strict herbivores is vitamin B12. It is a bacteria-built nutrient and if we chose to not wash our plants, we could derive from the dirt our plants lived with. Or…we can simply consume a supplement of B12 or fortified plant milks or nutritional yeast to prevent any deficiency.

Beyond that, a whole food, plant-based diet is the ultimate key to achieving health. To prevent and reverse disease. To live compassionately amongst our fellow Earthlings. The science is as clear as our morality when we choose to feed ourselves with our body, mind, heart, and soul. Eat plants for your health and for the mercy of the animals. There is no such thing as coincidence.

The Chef and the Dietitian - Episode 9 - Caramel Apple

2010-10-23T23:05:00.000-07:00

Happy Halloween!

Halloween doesn't have to be scary with treats like these. Join Chef AJ and me as we talk about ways to minimize the potential sugar comas lurking at every corner this Halloween...Be safe, healthy, and enjoy the natural sweetness of date-paste sweetened caramel apples!

The Chef and the Dietitian - Episode 8 - Dream of Tomato Soup

2010-10-16T07:16:00.000-07:00

A creamy, spicy, and pungent soup you can throw together in your blender in less than 5 minutes. Great way to warm up on a cold day while boosting your antioxidant levels to help enhance your immune system. Heated tomatoes are filled with lycopene and lutein, two carotenoids that are known to prevent prostate cancer and macular degeneration, among other things. So blend away and enjoy while doing your body good!

The Chef and The Dietitian - Episode 7 - Cherry Smoothie

2010-10-11T07:40:00.000-07:00

Due to requests for a non-green smoothie, Chef AJ shows you how to whip up her chocolate chip cherry smoothie. Get your antioxidants in this heavenly and unique concoction.

But remember: if you omit the greens in your smoothie, make sure to get them in other ways throughout the day! Learn why they are so important here.

Cheers!

The Chef and the Dietitian Episode 6-Almond Milk

2010-10-01T14:06:00.000-07:00

Forgive Me, Chef (and viewers), for I have sinned!

The Chef and the Dietitian- Episode 5: Part 2 of The Battle of the Green Smoothies

2010-09-28T09:49:00.000-07:00

And now for Chef AJ's green smoothie...Try both of ours and let us know which you prefer...Most likely you will love them both and end up with two new recipes to add to your magic green smoothie collection! If you missed the first part, you can click here to watch.

To learn more about why greens are so healthy, click here for The Greatness of Greens and here for click here to see why recipes like these green smoothies should be the foundation of your diet if you want to achieve optimum health!

Remember let thy greens be thy medicine and thy medicine be thy greens!!!

The Chef and the Dietitian-Episode 4

2010-09-19T07:35:00.000-07:00

Let the battle of the green smoothies begin!!! Chef AJ and I kick off our 2-part battle series where we each make our favorite smoothie using our favorite blender and see which one wins! (Please excuse the bad sound in the second half...our fabulous FilmMaker just bought a brand new camera so this won't happen in the future!)

Try both of these smoothies and see which one you like best! We want to hear your votes...and promise not to be offended if you choose the other one (well, at least we will get over it eventually)!

For more information on why green smoothies are medicinal and magical, please read my blogpost called The Greatness of Greens.

The Chef and the Dietitian- Raw Brownies

2010-09-02T06:41:00.000-07:00

Not only will you learn Chef AJ's raw brownie recipe in this video, but we also clarify some questions about gluten- and wheat-intolerances. Grab your food processor and get ready for a real treat!

Plant-Based Kicked Meat-and-Potatoes Ass on National TV!

2010-08-25T22:00:00.000-07:00

I am not one to brag...but I think that Chef AJ and I might have made plant-based history today....

As far as we know (and please correct me if I am wrong), there has never been a plant-based team competing in a reality TV cooking show. Chef AJ and I auditioned and were accepted to compete against two other meat-and-potatoes teams on the new TLC show called Kick-Off Cook-Off. We spent a day baking ourselves in the sun (we both look like lobsters) on a football field with a famous football star, a famous Chef judge, and AJ's famous recipes competing for the title.

There was so much resistance to what we stand for by the other teams, the hostess, and the judge. Nobody hesitated to make commentary about their preferences for fast food, junk food, and their beloved meat and potatoes. Heaven forbid we should mention the ease and health benefits of cooking without oil. It was a huge controversy that it is possible to use only whole food ingredients when preparing full meals. In fact, the judge and competing team members kept coming over to see what we were doing and check our ingredients!

Now, of course, I cannot reveal the results (that would be too easy...and, anyway, it is much more fun to actually watch the show)...BUT, the judge, who had never had a plant-based team before on this show and had never heard of the majority of our ingredients (apparently, miso, cacao, and date syrup are not yet popularized in the world of traditional chefery), LOVED our food! His eyes lit up and he had nothing but wonderful comments to make...surprised as he was!

Regardless of what the ultimate results were, AJ and I are thrilled that- even though we were laughed at, heckled, and not taken seriously- the food walked the walk and we were able to show the world that plant-based whole foods can not only compete with the Standard American Diet...but can exceed the expectations of all those closed-minded folk. We make "healthy taste delicious" so watch out world, here we come!

The Chef and the Dietitian Episode 2

2010-08-25T05:45:00.000-07:00

Back by popular demand...Chef AJ and I decided to turn our experimental initial episode into a series! This second show documents us making Chef AJ's famous Caramel Fakkiato...it is a delicious and refreshing smoothie to enjoy anytime. It particularly makes a decadent dessert or snack on a hot day! Cheers!

The Chef and the Dietitian

2010-08-17T21:03:00.000-07:00

Watch Chef AJ and myself show you how to make two healthy and easy recipes, where we make healthy taste delicious!

Since Chef AJ thinks she is a dietitian and I think I am a chef, we pair up for a great team! In this preview, we make an incredibly sumptuous chocolate smoothie that is chock-full of health-promoting deliciousness! Also, Chef AJ demonstrates how to make her brilliant brownies that magically hide a bunch of fiber and B-vitamin-rich black beans!!!

Try them...you won't be disappointed! And surprise your friends and relatives by not telling them the secret ingredients...they will never notice!

The Plant-Based Food Guide Pyramid

2010-08-06T14:08:00.000-07:00

There are almost as many food guide pyramids out there as there are diet books. I have yet to find one that meets my standards for an optimal plan. Thus, I decided to work with my graphic designer, Sherri Nestorowich, to create a visual guide for the whole food, plant-based diet I recommend to my clients and students.

What makes mine unique is the fact that I have fruit and vegetables at the bottom (right above the need for daily exercise and fluid consumption). Although people may disagree with this decision, I made it based on evidence showing a strong association between higher intake of fruit and vegetables and decreased incidence of chronic disease:

Higher intake of fruit and vegetables may be protective against cardiovascular disease (Liu et al, Am J Clin Nutr, 2000;72:922–8)
The risk of some chronic diseases may be lower at higher dietary flavonoid intakes (Knekt et al, Am J Clin Nutr, 2002;76:560–8)
Fruit and vegetable consumption is inversely associated with the risk of Coronary Heart Disease (Dauchet et al, J. Nutr. 136: 2588–2593, 2006)
Greater vegetable and fruit intake is associated with a lower risk of breast cancer (Zhang et al, Int J Cancer, 2009;125,1:181-8)
High total fruit intake and certain fruit and vegetable intakes may be associated with a reduced risk of colorectal adenomas (Wu et al, J Nutr, 2009; 139,2:340-4)
In a review of 200 epidemiological studies, strong evidence was found to support the protective effect of fruit and vegetables. For most cancer sites, persons with low fruit and vegetable intake experience about twice the risk of cancer compared with those with high intake, even after control for potentially confounding factors (Block, Patterson & Subar, Nutrition and Cancer, 1992; 18,1: 1 - 29)
Fruit and vegetable consumption reduces incidence of cancer and cardiovascular disease (van't Veer et al, Public Health Nutrition, 2000, 3:103-107)

In the vegetable category, it includes carotenoid-rich and starchy vegetables. Carotenoids are high in antioxidants (protect cells from damaging effects of free radicals); provide a source of vitamin A; enhance immune function; and help reproductive system function. Specifically, it includes: carrots, greens, sweet potatoes, tomatoes, bell peppers. The starches are rich sources of complex carbs, fiber and include potatoes, squash, and corn.

Fruit contributes vitamins A, C, some B vitamins as well as some minerals. Dried fruit may contain iron. This section contains all whole fresh fruit and frozen fruit (which should be the priority and majority of fruit consumption) even though it can also include dried fruit, whole fruit juices, canned fruit (in order of health-promoting capacity).

Further, I have a separate category for leafy green vegetables additional to the foundational vegetable recommendations. My new quote that I tell my clients and students is "Let thy greens be thy medicine and thy medicine be thy greens". Leafy greens are chock-full of macro- and micronutrients, including calcium, fiber, folate, vitamins C, B6, B2, E, potassium, manganese, magnesium, phytochemicals (such as lutein, beta-cryptoxanthin, zeaxanthin, beta-carotene). This category of vegetables include kale, collard greens, spinach, mustard greens, beet greens, turnip greens, romaine lettuce, bok choy, Swiss chard, rainbow chard, Brussels sprouts, sea vegetables, broccoli, Napa cabbage. See my previous blog, The Greatness of Greens, for more about the undeniable superhero-esque power!

Consumption of vegetables, green-yellow and green leafy vegetables was inversely associated with the risk of hepatocellular carcinoma (Kurahashi et al, Br J Cancer, 2009; 100,1:181-4)
Kale demonstrates excellent absorbability of calcium (Heaney & Weaver, Am J Clin Nutr, 1990; 51,4:656-7)
Lutein, a powerful antioxidant that protects the eyes against macular degeneration is bioaccessible from leafy greens (Chandrika et al, J Nutr Sci Vitaminol, 2010; 56,3:203-7)
Dietary supplementation with leafy vegetables may be useful for protecting cells from lipid peroxidation and oxidative DNA damage (Kim et al, J Med Food, 2009;12,4:877-84)
Significant decreased cancer risk found with increased carotenoid intake from green and yellow vegetables (Colditz, et al, Am J Clin Nutr, 1981, 41: 32-36)
Deficiency of folate, a vitamin that is abundant in leafy greens, induces and accelerates carcinogenesis (Duthy, J Inherit Metab Dis, 2010 [Epub ahead of print])
High combined intakes of vitamins C and E, beta-carotene, beta-cryptoxanthin, and lutein-zeaxanthin from food, or a diet high in their food sources (like leafy greens), may protect against cumulative DNA damage in radiation-exposed persons (Yong et al, Am J Clin Nutr, 2009, 90,5:1402-10)
Better behavioural outcomes in adolescents are associated with a higher intake of fresh fruit and leafy green vegetables (Oddy et al, Prev Med, 2009; 49,1:39-44)

I can go on and on about the beauty of greens...but there are so many other topics to delineate with respect to why I chose the food groups I did.

Moving on up the pyramid...

Whole grains are the backbone of the plant-based diet as they contribute calories, fiber, protein, iron, B vitamins, trace nutrients in whole grains. This category includes: corn, brown rice and sprouted tortillas; whole grain breads; cereals (i.e. oats); bulgur; brown rice; couscous; millet; quinoa; whole grain pasta; polenta; wheat berries; popcorn; wheat germ and bran.

Legumes provide a supporting role in the diet. They are used extensively in international cuisines and provide protein, fiber, iron, calcium, zinc, selenium. Legumes include cooked & dried beans (adzuki, anasazi, black, black-eyed peas, cannellini, chickpeas, great Northern beans, kidney beans, lima beans, navy beans, pinto beans, soybeans), lentils, peas, split peas, and soy products (tempeh, tofu).

At the top of my pyramid, I have listed high fat whole foods, dairy substitutes (which are great sources of fortified vitamins B12, D, and sometimes calcium), and whole food sweetened treats (which can be done by using dates, date syrup, pure maple syrup and other fruits). High fat whole foods refer to olives, avocado, nuts and seeds, which are important in order to consume adequate omega 3 fatty acids, monounsaturated fatty acids, fiber, protein, fat, iron, calcium, and trace minerals. All of these items should be used sparingly and less in situations where weight loss is a goal or when there has been a diagnosis of heart disease, diabetes, high cholesterol or other metabolic conditions.

Overall, I hope that this pyramid is used as a guideline. The serving sizes are not necessary to perfect...it is more important to look at it as a way of proportioning out what a day's worth of food should look like. The foods closer to the bottom should be a mainstay or foundation of intake and those near the top are to be used as support.

I also highly recommend everyone consume a vitamin B12 supplement of either 10μg daily OR 2,000μg weekly and have their serum vitamin D levels checked. If your serum 25 hydroxy D levels are less than 35 ng/mL, it is necessary to increase sun exposure (during peak hours and with no sunscreen for a few minutes a day...without allowing any reddening of the skin to occur) and possibly add supplemental D2. Please speak with your physician to address this issue.

Raising Consciousness

2010-07-13T08:06:00.000-07:00

We are here in this lifetime for one purpose…to raise consciousness. What else is there?

After five days at NAVS Vegetarian Summerfest, submerged in the waters with some of the most inspiring people of our generation, it is impossible to come to any other conclusion. I met with people I have followed for years and that have been incidentally raised onto pedestals based on the daily miracles they perform; raising consciousness to any and every person they come into contact with. It occurred to me that deep inside each of us, there is proactive, compassionate potential that on its own could light the world…and the people I spent my week with were instrumental in the sparks lit in our community. One of the deepest beauties is the fact that we all have come there with different perspectives, talents, expertise, angles…but all with a single unified intention…to raise consciousness and awareness into the lives of as many people as possible.

Shaun Monson had a huge impact on my life. He is the creator/writer/producer of the brilliant documentary, Earthlings. When I met him, I was in awe…he had mastered the concept of taking images of reality (current and historical) and creating a monologue of truth that is so painful-and yet, so critical…in a manner so compelling and provocative that you cannot turn your mind or eyes off of the images or the language. A poet, historian, theologist, philosopher and filmmaker all built into one man who can raise awareness to a point in which you never wanted to go…yet realize the imminence and necessity of doing so once there. Meeting him was transformative in my life…he is in the end-stages of his newest film, the second part of his trilogy beginning with Earthlings, called Unity. The scenes from this second part are exquisitely and brilliantly painful as it forces the viewer to face-up to the bold duality we each experience on a daily basis in minor doses…all the way to the other extreme of this component of life…the realities of war, animal torture/mutilation/consumption, human distrust, and the search for understanding…as discomforting as it is to face this threshold, it may just prove to be the most important moment of epiphany necessary to make global change a possibility.

Gene Baur is a man that I have followed and admired for years. He is the man that discovered the first sheep, lying in a pile of disposed-animals, near death and fighting for her life, inspiring this initial rescue which blossomed into the miraculous creation and existence of the dual bi coastal Farm Sanctuaries that are responsible for the rescue of hundreds (if not thousands) of animals. I visited the Northern California location (in Orland) last winter in order to document its beauty for my program, Going Veg with the Plant-Based Dietitian and had fallen madly in love with the concept, desperately searching for a way to stop everything in my world in order to open a farm rescue of my own…In the magic essence of Summerfest, I was able to finally meet Gene…and pick his brain. He filled my energy vessel with a focus for my limitless inspiration and optimism, which was already overfloweth.

My favorite cookbook is The Vegan Table, a recipe collection that all of my omnivore relatives and friends appreciate anytime I attempt new samples and experiments when entertaining (which is rather often these days). So, needless to say, when I discovered how fabulous its author, Colleen Patrick-Goudreau, is, I went starstruck! In fact, she is the beautiful and generous being that drove me a couple hours to the airport for my treacherous journey home. How surreal to spend a couple hours in the car with a person who has inspired myself and many others to produce and impress others (particularly non-vegans) with tempting tummy-pleasers? What an exciting opportunity to get to know this genius recipe-developer who is a woman filled with so many other talents I am just learning about…podcasting, writing about compassion, etc. She has three new books coming out in the next few months…THREE!!! And they will all be fabulous! What an amazing chance to learn about this beautiful light in the plant-based world.

Dr. Hans Diehl is a man I consider one of my mentors. He began his career with Nathan Pritikin-a legend in his own category. Currently, Dr. Diehl is the celebrity genius responsible for CHIP (Coronary Health Improvement Project) in Loma Linda California at the renowned Loma Linda University and who is instrumental in improving the health of thousands of people across the world. So, imagine the magnificence of having this mentor of mine attend one of my lectures I gave at Summerfest??? That is one of the highlights of this trip and conference. Not only that, but we were able to spend some time together where he generously provided me with some ingenious wisdom of his years in the healing business, guiding me towards an ameliorated sense of responsibility towards helping others and in handling this new blossoming career of mine in proper order. I will be forever appreciative and indebted to Dr. Diehl for the time I spent with him in Pennsylvania.

Carol J. Adams is a legend in the veg/feminist/animal rights activist world. Amongst her ground-breaking and provocative work is the 20 year-old book, The Sexual Politics of Meat, which took the veg movement to a whole new level! Also written by this pioneer is the book called The Pornography of Meat and Living Among Meat Eaters. I was able to hear a couple of her phenomenal lectures and have her sign all three of the aforementioned books. She is wise and forward-thinking and I am grateful to have the opportunity to have my mind directed in a place it had never visited before...and has spiraled upward ever since.

On the last night of Summerfest, magic occurred…without that intention…there was a showing of a new-ish documentary entitled Peaceable Kingdom. This is a film describing the experiences of several animal farmers transitioning from enacting brutal torture, maiming and murder of animals secondary to the requirement of their ability to financially survive into the realization of the paradox of having to give their loving, trusting and sentient “pets” into the horrific agribusiness second step…leading to the demise and cruel situations these gorgeous animals unfortunately suffer. It documented the duality of believing their survivability depended upon raising and selling their beautiful animals and their deep understanding of the unrighteousness of bonding and raising them and selling them off after the trust developed. What was special about this film is the documentation of these phenomenal animals in their natural setting, relating to one another and to the humans that were lovingly taking care of them. I had never witnessed animals in these situations…the Mama chick feeding its baby and the baby curling up inside its mothers’ wing; the Mama sheep desperately searching for her baby as truckloads of lambs were being delivered to the farm after being separated; and the domesticated reaction of the goats and cows to its human owners as they pet and loved them. These are images that make me dream that I can one day acquire a farm sanctuary of my own…

Yet, the most touching experience of the whole evening (and I mean after a dozen tissues destroyed by the tears that refused to stop flowing from my broken eyes) was the recognition of several children who had participated in the experience of witnessing this powerful and disturbing film. There were several children who were enabled by their hesitant parents to be present for this event. I have never been as uplifted as when Manni, a 10 year-old boy of my new friends, stood up to the microphone to ask the producers and stars of the film, “what can I do to help the animals?. This was followed by a young girl, who could hardly control her tears, begging to understand how this happens…how animals are treated like this. Watching children hold each other, come to the understanding of why the animal rights movement exists, and ask critical questions was the most extraordinary experience of my life. Perhaps it is because I am a Mother…and an animal activist…and someone who has focused her entire career on educating others of the importance of eating a plant-based, whole food diet…I have never been so inspired/moved/hopeful as when I watched these youngsters have their epiphany…right in front of this loving, supportive crowd. As much as I know this evening is one these children will never forget, I also understand that I will retain it as one of the most touching experiences I have had to date…

Besides all of these people and experiences, I could go on and on about meeting heroes of mine including bestselling authors Brenda Davis and Joanne Stepaniak, super-energetic physicians Dr. Michael Greger and Dr. Neal Barnard, fellow nutrition experts John Pierre and Kerri Saunders.

What a concept to be surrounded by like minded people for five days! In all four of my lectures, I felt very much that I was “preaching to the choir”. Never in my lecturing career did I mention factoids such as “greens have twice as much protein then animal products” or “omnivores and vegans have identical risks for iron-deficiency anemia” and not have everyone in the audience have their jaws drop to the floor! I am empowered by the unification that occurred here and energized to continue spreading the message.

Kids Cook Mondays

2010-07-12T06:32:00.000-07:00

Meatless Monday Campaigns is kicking off its new campaign called "Kids Cook Mondays". Here is an introduction video created by Jesse Pomeroy of Genre Pictures with myself and debuting my baby girl, Maya (ok...not a baby as she is almost 5 years old!!! and starting Kindergarten in the Fall)!!!

My Oil-Free, Oatmeal Chocolate Chip Banana Cookies

2010-07-05T13:33:00.000-07:00

After much popular demand, I have decided to divulge my secret recipe for one of my favorite cookies. I make these anytime we have a party to go to or the kids (or husband...OK-or I) have a craving for something sweet, warm and chewy.

They are oil-free and quick to make...but, unfortunately, they are not perfect. They have sugar and chocolate chips...and I know I have a lot of peers that will not approve. But, as a Mom of little kidlets and as a chocolate chip cookie-lover, sometimes you just have to let your hair down and live life on the edge! So, enjoy them guilt-free!

Ingredients:

• 1 banana

• ½ cup pure maple syrup

• 1 tbsp vanilla extract

• ¾ cups oat flour

• ½ cup turbinado or raw sugar

• 2 cups rolled oats

• ½ tsp salt

• ½ tsp baking soda

• ½ tsp baking powder

• 1 bag semi-sweet chocolate chips

Directions:

Preheat oven to 350 degrees F.

In a large mixing bowl, mash the banana with the back of a fork.

Add in maple syrup and vanilla and mix very well (using a hand blender or mixer helps).

Add oat flour, sugar, oats, salt, baking soda and baking powder.

Mix until well-combined.

Add in chocolate chips until they are evenly distributed throughout mixture.

Scoop small amounts onto an aluminum foil-covered baking sheet.

Bake 7-10 minutes, depending on size.

Allow to cool before peeling them off of foil.

Enjoy with a tall glass of oat, almond, hemp, rice or soy milk!

Elevation

2010-06-21T07:09:00.000-07:00

There is inspiration and then there is elevation. I have been blessed (or cursed) with a mad passion for plant-based, whole food nutrition...a passion that wakes me up early in the morning and keeps me up late at night, constantly striving for ways in which to share my passion, educate others, motivate, contribute. This depth of inspiration grows from the hope that I might help as many people and animals as possible...and then multiply that exponentially.

Usually, my days are filled with answering questions, defending my choices, guiding others to proper resources, explaining, expressing, describing, enlightening...

Last night at the EarthSave event honoring John Robbins and fundraising for our new beautiful program, Meals for Health, the ambiance was radiating with this feeling of home, comfort, inspiration, compassion. I felt surrounded by like minded people, filled with the same drive, fortitude and focus. This is why it is elevating, a step beyond inspiring, when all of that energy comes together and fills the soul, empowering the mind, body and spirit to proceed, to endure, to connect.

As I listened to John Robbins, my hero, speak, I had the same reaction as when I heard for the first time last Fall and the first time I discovered him as a young girl reading Diet for a New America. Physically, I cried. Mentally, I ventured. Spiritually, I soared. As I had tears running down my cheeks, I asked John's wife Deo (who I sat on the floor in front of in order to sill myself with enough energy to fuel me until the next visit) if she cries everyday from the wisdom and inspiration that is *John*. She said she cries every time she hears him speak. I can only imagine. The profundity and sagacity that pours out of John's lips every time they move is impossible to express. Thus, I cannot recommend enough his books, his talks.

The whole evening was invigorating. As the new Executive Director of EarthSave, just starting out with this new program, I could not sleep last night...eager to get started. We have the potential and the amazing people behind us (Dr. John McDougall as Medical Director, Rip Esselstyn and Ambassador, Blake Young as our partner at the Sacramento Food Bank, to name a few) to make a significant impact...and we will. There is no limit to the prospects for which this project is intended...to make a difference in people's lives. People who have limited or no access to resources, who are sick with chronic disease. We will show the world that food is everything...and can make or break human health. It will underscore the relevance of how sick we have become as a nation via our misguided educators and strident misinformation coming from the food and pharmaceutical industries. We are going to establish a precedence like none previously recorded.

So stay tuned...

The Duck Family

2010-06-07T22:07:00.000-07:00

Meet the Duck Family. I just met them this afternoon. Yes, your eyes are seeing clearly...they are in a parking lot.

You see, while my kids were in school this morning, I went to the gym for some cardio and weights. Having been rather efficient with my workout, I was done early and was considering running to a coffee shop for a green tea soy latte as a treat before I had to pick up the kids. So, I walk to my car slowly (which is extremely rare for me as I am always in a mad dash to get everywhere). As I am pulling out of the parking structure, this is what I see:

Of course, I did a double take...and it took me a moment before I realized whether or not this was normal or whether this was an emergency...I knew I had to do something...so as I was in my car, I started following them to my side as slow as possible as they walked (or waddled) so I could warn other drivers. Then I realized that I had to get a picture of this because this would be an impossible moment to describe. Fortunately, I had my camera with me!

Then, as I was trying to herd them to safety with my new car, I noticed another man (who was soooo nice...like an Angel...I mean another animal rights activist was there at the right place at the right time???...really???...hmmm...) who was trying to do the same as me. Only he was talking to the Mama Duck: "Come on, Mama". Needless to say, I parked my car and was THRILLED to have a partner to try and save this painfully adorable little family.

We worked so hard to try and get the family to a safe place---away from the traffic! But Mama Duck was so scared. She was panicking even though we were trying to protect her and her babies. She was so nervous that she was losing touch with her communication skills. She would hop up on a curb and the ducklings were too little to follow her so they mini-quacked to get her attention. The nice gentleman figured out that we could just give the ducklings a boost with our hands....can I just interject here that I have never felt anything so soft in my life??? It took all of my willpower not to just scootch the entire family up into my new car and bring them home with me. They did try to go under my car and hide...

I knew my kids would love them. My cocker spaniels and hubby...hmmm...not so much....or maybe too much (as in the wonderful text my husband responded to my question regarding where I could "purchase a duck family of my own"...he said "they have lots of them in most pet stores and restaurants").

After several minutes of cajoling/coaxing/encouraging the family towards a body of water in which we knew was nearby, we finally, unintentionally scared them into a bush. And they were in the bush...as in lying down and hiding from us. There was not much we could do at this point. Not to mention the fact that my kids were waiting for me to come pick them up and I couldn't be late. But who do I call? 911? The Animal Rescue? What is that number? I have not felt this helpless is a long time.

I did ask these men standing nearby (apparently there to perform some construction or repair work) to pay attention and make sure that when they finally emerged from the bush they would be guided in an appropriate direction. I even gave them directions to my home (not really, but I would have if I knew I could help the Duck Family and adopt them into my family).

A few hours later, I went back with my kids...just to see...I can't stop thinking about them. They weren't there. I just hope and pray they are safe and found somewhere to go where Mama could teach her gorgeous, ultra-fuzzy, heavenly ducklings to fly, eat, hop up a curb, and all the other tasks a baby Duck must learn before it moves up to adult status.

What do I know? I grew up in Los Angeles! I never saw anything like this. But I am in love...

Thai Corn Chowder & Cabbage Salad, Part 1

2010-06-04T17:42:00.000-07:00

Chef Kirk Leins and Tony Pinto from www.NoTimetoCook.com offered me the opportunity to work with them and I was magically able to "inspire" them to go plant-based with me for a few recipes. This is the first part of a two-part series and an additional series to come (in the can...as they say in Hollywood :)!).

We developed a Thai theme for these two soup and salad recipes. Part 1 shows the preparation of the Thai Corn Chowder and stay tuned for Chef Kirks delicious and easy-to-make Thai Cabbage Salad.

Here is the recipe:

Ingredients:

2.5 cups vegetable broth
1 cup onion, chopped
bunch of celery, chopped
2-3 cloves garlic, crushed
1 inch fresh ginger, grated or minced
½ tsp coriander seeds
½ tsp crushed red pepper flakes
1 good pinch of sea salt
1 stalk lemongrass
4 cups frozen corn
1 can light coconut milk
1 cup red pepper, chopped
2 limes' worth of zest
juice of 2 limes
½ cup fresh cilantro

Instructions:

Sauté onion, celery, garlic, ginger, coriander, red bell pepper and sea salt in ½ cup of the vegetable broth in a large pot on low-medium heat. Stir to prevent sticking and to combine flavors. Cover and let simmer for about 5 minutes or until vegetables look translucent. Add lemongrass bulbs, 2 cups of the corn, rest of the broth and coconut milk to the pot and bring to a boil. After boiling, reduce heat to low, cover and let cook for 10 minutes. Use immersion blender to blend the mixture (or remove some and blend in a regular blender and return to the pot). Add the other 2 cups of corn and red pepper flakes. Cover and let simmer for 10 more minutes. Add lime zest and lime juice, cilantro and serve. Serves 4-6.

Wacky Wild Rice

2010-05-29T08:46:00.000-07:00

Something about this combination of flavors that I cannot get enough of. Call me wacky, call me Mediterranean, but try this easy-to-make dish before you decide!

Recipe:
3 cups water or vegetable broth
8oz wild rice
1 cup sundried tomatoes, soaked and chopped
1 can garbanzo beans
1 can artichoke hearts in water, chopped OR frozen artichoke hearts thawed

Preparation:
Soak sundried tomatoes until soft (may take several hours...but well-worth the wait)

Boil water or broth in medium pot
Add rice
Let simmer on low-medium heat until rice is soft and water/broth is absorbed (usually about 45-50 min)
Let rice sit for 10-15 minutes to absorb remaining liquid and to cool

Chop tomatoes
Rinse garbanzo beans very well
Rinse canned artichokes really well and chop them (or take them out from the thawed freezer bag)

Combine all ingredients and enjoy!

Rainbow Roots-An Experiment in Creativity

2010-05-14T07:34:00.000-07:00

Every week, I look forward to retrieving my CSA box from the local elementary school cafeteria. I never know what I will receive in my crate filled with one day-old organic farm-fresh veggies. I view it as a challenge...what will I make with all of these items? Do I know what they are? Can I really live with myself if I am throwing fresh produce in the garbage week after week if it is not my favorite variety or something I am clearly unfamiliar with? Do I really have time to wash and prepare ALL of those veggies in one sitting?

So, after weeks of throwing away the huge radishes which I had no idea what to do with even though I had already invested the time washing, chopping and preparing them...AND after ultimately throwing out the beets even though those were peeled, chopped and ready to be tossed in the oven as well (to be honest, my favorite part of the beet is its greens...YUM!)...I decided to do an experiment!

Step 1: I took all of the root veggies in my crate (rainbow colored carrots, daikon radish, beets, a purple potato, yellow potato and some yams I had bought at the Farmer's Market on Sunday and I washed and chopped them all into disks and moons.

Step 2: I split them in half amongst two baking sheets. Look at this array of color! This is the ultimate way to get all your antioxidants and phytochemical. I love to tell people to try and get the entire rainbow into their diet everyday to most effectively fight disease and promote health.

Step 3: Decide how to prep the trays for their journey towards roasting in the oven. This meant I called my Mother-in-law to get her recipe for sweet root veggies and then modify it to nutrify according to my health standards. In other words, I used maple syrup instead of brown sugar.

On Tray 1, I used maple syrup, back pepper, ground ginger and a tiny sprinkle of celtic sea salt.
On Tray 2, fresh Italian parsley from the garden, a bit of fresh basil from the CSA box, black pepper, a tiny sprinkle of celtic sea salt.

Here is what they looked like pre-roasting:

After roasting them for about 30 minutes, they were ready for the taste-test.

What was interesting is that they were both delicious and equally sweet. The ginger gave Tray 1 a pungent zest-iness that was truly decadent. It was like eating dessert! I couldn't decide which recipe I preferred until I ended up throwing all of the leftovers into a large bowl and allowed their juices and flavors to combine and unify. Funny enough, this combination was my favorite. What a great way to use up all the nutritious and phytochemical-rich items in my weekly CSA box.

Whole Health Makeover Program- Part One

2010-05-12T07:57:00.000-07:00

This past Saturday, May 8th, marked the first official Whole Health Makeover Program, Part One. We had a full house and the program ran incredibly smoothly, fortunately. We spent the day alternating between lectures by myself, Dr. Matthew Lederman, and Dr. Alona Pulde of Exsalus Health and Wellness Center, and cooking demonstrations by the brilliantly talented and hilarious Chef AJ.

Here is the schedule that we followed:

8:00-8:30 Registration and Welcome

8:30-8:45 It’s Easy Being Green Smoothie Demo – Chef AJ

8:45-9:45 The state of disease in America & our current health crisis: A review of some of the most common health concerns and what we can do about them (i.e. heart disease, cancer, diabetes, osteoporosis) - Drs. Pulde/Lederman

9:45-11:00 Nutrition lecture Part 1: myths debunked dairy, calcium, protein, meat, & iron – Julieanna Hever

11:00-11:15 Break

11:15-12:30 Cooking Demo: Baked Tortilla Chips and Pea Guacamole; Green Goodness Dressing; Sweet Potato, Swiss Chard, and Canellini Bean Soup; Peanut and Chocolate Peanut Bites – Chef AJ

12:30-1:00 Lunch Break

1:00-2:00 Food Addiction: What it is and how to manage it; How to deal with deprivation – Drs. Pulde/Lederman

2:00-3:00 Nutrition Lecture Part 2: myths debunked fats, oils, omega 3 fatty acids, and carbs – Julieanna Hever

3:00-3:15 Caramel Fakkiatto smoothie food demo – Chef AJ

3:15-3:30 Break

3:30-5:00 Strategies for success and navigating obstacles – Drs. Pulde/Lederman

Overall, it was a wonderful seminar and the attendees had great feedback and they enjoyed the cuisine and took home tons of information.

Part Two is Saturday, May 22nd. Sign up now for talks about exercise, stress management, supplements and more of Chef AJ's decadent healthy magic.

Chef AJ's 30 Day Challenge Ball-Off Results and Recipes

2010-05-12T07:25:00.000-07:00

I had the honor of being a Guest Judge at the 30 Day Challenge Ball-Off. If you hadn't heard of a ball-off before (neither had I), it is a competition where all participants are challenged to create the most perfect healthy "ball". Because the challenge is based on eating a whole food, plant-centered diet depleted of processed foods (specifically sugar, oil, salt and flour), these balls mostly consisted of dried fruits, nuts, coconut, cacao, flax and hemp seeds.

Luckily, many people were up for the challenge and there ended up being 19 different samples to judge that evening. Mind you, these balls are rich in flavor, calories, fat, sweetness. And I have completely lost my palate for this type of food product, so this was rather challenging for me, as a judge. But, along with 5 other brave and fine-palated judges, I had an incredibly fun time participating! The balls were all very different, ranging in texture, density, and flavor. The criteria for judgement included creativity, taste and appearance.

And the winners were (drum roll, please)....

1st place: Michelle Wolf with a creatively named, and perfectly textured concoction called Chocolate Hazelnut Gianduia Truffles, a truly inspired creation with a surprise in the middle.

2nd place: Brenda Cohen with her Almond Overjoy Balls

3rd place: Deborah Snider with Nanna Balls (which was actually both my favorite as well as the audiences)

And now for the recipes:
Michelle Wolf's Chocolate Hazelnut Gianduia Truffles

Background Story:
At the age of sixteen, I had the unique opportunity to take a student trip to Europe. While the museums and architecture were feasts for the eyes, the cuisine was a feast for the taste buds. During our stay in Rome, my friends and I discovered a new love, named gelato, and proceeded to dine on this rich Italian ice cream six times per day! One of my favorite flavors was Gianduia (pronounced: zhahn-DOO-yuh) which was a blend of chocolate and hazelnut. The memory of this delicious flavor was my inspiration for the “Chocolate Hazelnut Gianduia Truffles” that I created for Chef AJ’s Ball-off competition.

CHOCOLATE HAZELNUT GIANDUIA TRUFFLES
(Pronunciation: zhahn-DOO-yuh)

Yield: 25 truffles

Ingredients:
1-1/2 cups raw hazelnuts, divided
18 (or more for added sweetness) Deglet Noor pitted dates soaked overnight in unsweetened chocolate almond milk.
2 Tablespoons Ultimate brand Raw Cacao Powder (for dark chocolate flavor)
Alcohol-free Vanilla Extract (optional)
Alcohol-free Almond Extract (optional)

Directions:
1. Place 1/2 cup of hazelnuts into the food processor and process until ground into coarse powder. Place into a bowl and set aside. (To be used later to coat the outside of the truffles.)
2. Place remaining 1 cup of hazelnuts into the food processor and process until ground into coarse powder.
3. Add cacao powder and the soaked dates (without excess soaking liquid). To enhance the subtle flavor blend, you can try adding 1/2 to 1 teaspoon of vanilla extract and 1/4 teaspoon of almond extract. Process until the mixture becomes a thick paste.
4. Remove by rounded teaspoon and place a whole hazelnut into the center of the chocolate nut mixture. Roll in palm of hands to form small round balls approximately 1-inch in diameter. (To avoid sticking, slightly wet palms of hands before rolling each ball.)
5. Roll each ball in bowl of ground hazelnuts until outside is even coated.
6. Place into container and store in freezer until ready to serve.

Definition (provided by the Nut Gourmet, Zel Allen, a fellow judge and co-publisher of Vegetarians in Paradise, a monthly online magazine that everyone must subscribe to):
Gianduia is the name given to a European style of chocolate made from chocolate and nut paste. Hazelnut paste is most common, but gianduia can also be made with almond paste. It comes in milk or dark chocolate varieties. Alternate Spelling: Gianduja

2nd Prize Recipe: Brenda Cohen's Almond Overjoy Balls

Background Story:

Well I used to love candy and I was trying to make something similar to an old favorite and that would appeal to a lot of people. I thought about putting an almond in the middle, but didn’t. Just like the commercial used to say……”sometimes you feel like a nut”

Ingredients:

2 cups raw almonds
¼ cup raw cacao powder
2 cups pitted deglet noor dates
¼ cup raw shredded coconut (macaroon cut)
½ cup golden raisins
1 Tbsp alcohol-free vanilla extract
¼ tsp almond extract (or to taste)
Equal parts cacao and shredded coconut for rolling

Instructions:
In a food processor fitted with the “S” blade, process the almonds until they are almost nut butter consistency. Add cacao powder and process again until fully incorporated. Add dates and process again until mixture almost comes together. Add coconut and process again until thoroughly combined. Add raisins and extracts until the mixture will stick together and form a ball if rolled (clumped) in your hand. Roll into balls, and then roll in cacao & coconut mixture. Enjoy!

3rd Prize Recipe: Deborah Snider's Nanna Balls

Background Story:

When I am in the mood for something sweet with a creamy texture these nutritious frozen treats really satisfy. Delicious as any fatty ice cream bon-bon, the ingredients are all whole and good for me.

Ingredients:
Sliced bananas (frozen solid on cookie trays)
chopped pistachios - placed on wide dinner plate or cookie sheet

Chocolate coating:
AJ's FUNdue
1 cup peanut butter (no salt or sugar)
1 cup date paste
1/2 cup raw cacao powder (1/4 cup more for less sweet dip)
3/4 cup non-dairy milk (less liquid for thicker mixture)
1 T alcohol-free vanilla extract
1/4 t caramel extract

Directions:
Blend all ingredient in food processor with S-blade until completely smooth
When bananas are completely frozen, roll them in AJ's FUNdue - it is easier to coat bananas right out of the freezer, so just remove a few at a time to coat. ( If they start to melt they get slick and are hard to coat.) Immediately roll the coated bananas in chopped pistachio and return to freezer for complete freezing.

Thank you so much to the contestants for sharing their recipes. These are all great choices when you are entertaining and want to offer individual-sized desserts. They are also healthy options for kids' lunchboxes, adult lunches, and for an on-the-go treat. They are filled with nutrition that will also keep you satisfied and curb any sugar cravings. Keep them frozen for last minute, ready-to-go bites of heaven!
Cheers!

Vindaloo Veggies with Wild Rice - Jon and Julieanna in the kitchen

2010-05-04T16:58:00.000-07:00

Easy, delicious, fast!

Recipe:

Bag frozen organic veggie mix
Basu's Homestyle Vegan Vindaloo Sauce

Saute in a pan together for a few minutes...

Add about 2 cups cooked rice (we used a mix of wild and brown rice)

By the way..did you know that wild rice is not rice? It is a grass! And SOOO delicious! My favorite whole grain!

Let simmer for a few more minutes...

Voila! Presto! Dinner is served...could it be any easier???

Enjoy! Cheers!

Pineapple Aloha Rice

2010-04-28T21:50:00.000-07:00

A luau in a bowl...have a happy, healthy Hawaiian dish that satisfies the pickiest of eaters and nourishes your body from within. In less than 15 minutes, you can have this delicious, nutrient-packed meal that makes you feel like you are on vacation in Hawaii!

Recipe:

1/2 cup light coconut milk

1 medium onion, chopped

1/2 cup carrots, chopped

3/4 bunch celery, chopped

1 medium red pepper, chopped

Saute for about 5 minutes (until vegetables have softened)

add:

4 cups brown rice, cooked (I used microwaved frozen brown rice)

1.5 cups pineapple, chopped

3/4 cups macadamia nuts, chopped

few cranks of black pepper

pinch of sea salt

1/2 cup teriyaki sauce

Mix, blend, and let simmer for a few minutes. Enjoy! Serves 2-4 people!

Alooooooha!

Grilled Veggie Wrap and Oil! Jon and Julieanna In the Kitchen

2010-04-20T07:51:00.000-07:00

Time to delineate the controversy that surrounds the consumption of oil. Oil is a processed food and consists of 100% pure fat, with no nutrients that we need. It is grossly overused in cooking today, particularly at restaurants. The good news is that it is just as easy to cook without using oil and you lose absolutely none of the flavor.

Much research suggests that people with diagnosed heart disease, type 2 diabetes, high cholesterol, and obesity fare better when they eliminate the consumption of oil and other high fat food products (including nuts, seeds, olives and avocados for those following a whole food, plant-based diet, which is the optimal diet for disease prevention and reversal). Proponents of a low-fat, plant-based diet including Dr. Caldwell Esselstyn, Dr. John McDougall, Dr. Neal Barnard, and Dr. Dean Ornish have had great success treating their patients and ameliorating their life-threatening chronic diseases.

Jon and I discuss in this video the fact that for the healthy and physically active population, using tiny amounts of oil once in a while is safe. Hence, as we create Jon's Grilled Veggie Wrap recipe, he uses about a teaspoon of oil to grill the vegetables. This minute quantity spread through all 4 servings is approved by me for people not at risk for or already diagnosed with any of the aforementioned chronic diseases. However, with these conditions, grilling the vegetables without the oil will taste just as great but will pose absolutely no health risk whatsoever nor will it alter the cooking process adversely. Another aternative is use raw veggies in this wrap in order to preserve more of the nutrients n the vegetables, add more crunch, and eliminate the need for oil or even a grill! In fact, I do recommend the use of raw vegetables as the majority of a healthy diet.

Jon's Grilled Veggie Wrap is truly delicious and is simple to make. Just add hummus, sliced carrot peels, sliced avocado, grilled vegetables (yellow squash, red pepper, and zucchini, and Jon's dipping sauce (tamari, rice vinegar, spicy mustard, chili paste) to a tortilla. We used brown rice tortillas. Here you have a rainbow of colors and nutrients in a quick and delicious meal! Enjoy!

Nori Edamame Salad with Miso Sauce

2010-04-17T14:00:00.000-07:00

I wanted to call this salad a "Sushi Salad", but Jon insisted that sushi implied fish and he didn't want to mislead our viewers to think we were veganizing a recipe. Our goal together is to bring healthy meal ideas to everyone and to not discriminate against omnivores. I completely concur...my goal as a Plant-Based Dietitian is to help everyone get healthy, no matter where they are on the omnivore to vegan spectrum. Thus, after playing with ideas for names including "Un-Sushi Salad", "Sumo Salad" and "Sayonara Salad, we decided to go with the obvious and to just name the unique ingredients...hence the title. Regardless, this is my new favorite salad and I cannot wait to eat it again.

It was a crazy experiement that ended up successful. I simply combined nori (seaweed sheets used to wrap sushi in that is FILLED with hard-to-find minerals like calcium, iron and iodine), salad mix (bagged for convenience with lettuce, carrots and red cabbage), shelled edamame, matchstick cucumbers, avocado and pickled ginger. I topped it off my tossing the mix in a store-bought miso dressing. YUM! I cannot recommend this salad enough. I guarantee you will love it and so will your body!

Domo arigato and sayonara!!!

Yams

2010-04-16T08:22:00.000-07:00

Yams are not only filled with flavor but they are also nutrient-dense sources of energy.They are very low in fat but yield lots of energy and fiber with vitamin A, vitamin C, vitamin K, folate, calcium, phosphorus, and choline.

Jon succeeded in developing the simplest and sweetest way to make yams and they were a huge hit in the kitchen! We washed and sliced the yams into discs. Then we shook some cinnamon (excellent for controlling optimal blood glucose levels) on them, coated them with orange juice (vitamin C, folate and B vitamins) and topped it off with slices of fresh pineapple (vitamin C, folate, bromelin).

Simple, delicious and full of nutrition! Cheers!

Super Simple Snack Series Part 3-Guacamole!!! Jon and Julieanna in the Kitchen

2010-03-21T20:25:00.000-07:00

Who doesn't love guacamole?!?! Well, it tastes so good when you make it fresh and it really is simple!

My guac recipe is as follows:

2 ripe avocados, mashed

juice of 1 lemon (SORELY forgotten in this cooking demo, and truly missed)

1/4 cup tomatoes, chopped

1-2 pinches of sea salt

1 Tbsp chile powder

Serve with chips, lentil curly chips, veggies, on salad, sandwiches or with a spoon...

Muy delicioso!

Pasta fa' Julieanna

2010-03-16T22:52:00.000-07:00

When the moon hits the sky like a big pizza pie...it's Pasta fa' Julieanna...

Last minute quick fix for pasta lovers...my problem is that I can't just eat one portion! Herb-y and balsamic-y...this dish is a real treat! Plus, we have our greens, so all is well with the world even when indulging in pasta. Just make sure to use a whole grain version so you get the fiber!

Recipe:

Boil water and add: 1 12 oz package whole grain pasta

While it is cooking, mix the following ingredients into a large bowl:
1 1/2 cups chopped fresh basil
1 tsp dried (or 1 Tbsp fresh) oregano
1 tsp dried (or 1 Tbsp fresh) rosemary
pinch or 2 of sea salt
black pepper to taste
1/2 cup (reduced) balsamic vinegar

About 1-2 minutes before the pasta is complete, add 2 cups (or more if you dare) fresh chopped spinach into the boiling pasta and water pot.

Drain and combine into the pre-made sauce. Stir well and enjoy!

Buon appetito! Ciao!

Super Simple Snack Series Part 2 Marinara Corn Cake Snack Jon and Julieanna in the Kitchen

2010-03-14T16:04:00.000-07:00

This is my old college fave since it takes only a few minutes to throw together and fills you up. All you need to do is spread some fat-free marinara sauce on a corn thin (or rice cake or cracker). Sprinkle some chopped, fresh basil on top and complete with a thin slice or two of tofu. And, who knew? Jon actually really liked it! Tofu and all! Of course, we topped it off with some red vino and voila! Lovely and simple snack! Cheers!

Whole Health Makeover Program

2010-03-13T11:53:00.000-08:00

Super Simple Snack Series Part 1: Whole Wheat Pita Snacks Jon and Julieanna in the Kitchen

2010-03-11T22:09:00.000-08:00

This is the first part of the Super Simple Snack Series, developed to show just how quickly recipes can be made that are simultaneously filled with nutrients. There are only 4 ingredients and you basically just put them together: whole wheat pita, (oil-free) hummus, sliced (Persian) cucumbers, and sliced tomatoes. To enhance the nutrient profile even more, please see the Super Superbowl Hummus Recipe, where we show you how to make your own homemade version. Stay tuned for more simple snacks!

Indian Hummus

2010-03-10T21:36:00.001-08:00

Ahhh, back to my favorite cuisine...Indian! This is a simple version of hummus that is full of spice and sweetness, texture and gourmet flavor. It is perfect when you have guests as much as it is the simple, delicious snack ready to use when hunger strikes. The recipe is quick and is as follows:

1 can garbanzo beans

juice of 1 lemon

2 Tbsp tahini

1 Tbsp agave or honey

1/2 tsp turmeric

1 tsp curry powder

1 clove garlic

pinch of sea salt

pepper to taste

1/2 cup water

Blend until smooth. Add 1 cup raisins and pulse on the food processor until evenly distributed.

Serve with whole wheat naan, poppadoms, chips or crackers. t also makes a great sandwich spread. Enjoy! And...namaste!

The Tipping Point

2010-03-09T07:17:00.000-08:00

Have we reached the tipping point in the grassroots effort of conveying the medical miracles of plant-based nutrition to the world? I spent two and a half days with Dr. T. Colin Campbell (here I am with him and his beautiful and inspiring wife, Karen), my Guru whom I lovingly and with conviction have named "The Father of Modern Nutrition". He is, indeed, a pioneer who is changing the landscape of health as we have known it for the past century and taking it in a one hundred and eighty degree turn back to Hippocrates original wisdom. "Let thy food be thy medicine and thy medicine be thy food" was the dictum he proposed during his lifetime(460-377 B.C.). And yet we have strayed eons from this brilliant thesis in the past millennium. From food to pills and potions...from a holistic perspective to a specified point of reference, focusing on a specific vitamin or hormone responsible for a whole health issue. When will it be that physicians and researchers conclude that our body is infinitely wiser than we give it credit for?

An article came out in the paper today regarding the most popular and utilized osteoporosis medication, Fosamax. It implicated the drug in causing fractures after long-term use even though its specific indication is for (potential) osteoporotic patients. Last week, the National Institutes of Health (the largest biomedical research organization) released a report of their concern for Americans' misunderstanding of lactose intolerance. They pretty much stated that we must do anything it takes to get the dairy into our bodies, ignoring any discomfort, illness or dis-ease it may cause in order to prevent osteoporosis. Ironically, studies clearly state that the countries around the world who consume the most dairy have the highest incidence of bone fractures! Further, we are more obese as a nation than ever before in history. This newest generation is hypothesized to be the first to live a shorter lifespan than its parents. Rates of type 2 diabetes, hypercholesterolemia, hypertension and heart disease are above and beyond the rates corresponding to historical potential. And the age of onset of these diseases is younger than ever before. The statistics are frightening.

And yet, the supplement and pharmaceutical industries are thriving. Restaurants serve larger and more deadly portions of fat, sugar and salt at rates that will scare you back to dead. They have huge panels of scientific experts dedicated to figure out which perfect combinations of fat, sugar and salt will have you coming back for more as much as possible. We have to face it...money talks and we are walking to our graves painstakingly yet surely.

On an optimistic note, however, The Veggie Grill is a restaurant that is only about three years old and has already served nearly one million plant-based meals. This picture is of me with Kevin Boylan, the co-owner of The Veggie Grill. He and his business partner, T.K. Pillan, read The China Study in one weekend and went 100% plant-based immediately following its completion. It was then that they knew what type of restaurant they needed to open.

The trailer for a film that is not even in distribution yet, entitled Forks Over Knives, has had almost 21,000 views on You-Tube posted less than a month ago. Here I am with Dr. Campbell, his lovely wife, Karen and Brian Wendel, Executive Producer of Forks Over Knives, after we screened the film yesterday. This film is the documentary that has the potential to change the landscape of medicine as we now know it, thanks to the brilliant pioneering work of Dr. Campbell and his colleague, Dr. Caldwell Esselstyn, whom are highlighted in the film.

Ultimately, if we take a step back and observe the changes that are inarguable and omnipresent, it is undeniable that we are reaching a significant fork in the road. Our health is at the nadir of potential. We have no choice but to choose differently. My Father always told me that the definition of "crazy" is someone who keeps beating their head against the wall and expecting a different result. As Dr. Campbell brilliantly pointed out yesterday...we have finally "reached the tipping point"...people are starting to notice and it is a very exciting time!

Japanoodles!!!

2010-03-02T06:45:00.000-08:00

One of my favorite cuisines is Japanese. I spent a couple weeks in Japan touring with a play I was in as a teenager and could not stop eating throughout the trip! The flavors of miso, rice vinegar, tamari, sesame, garlic and ginger are tantalizing to the tastebuds and the dishes are typically low-fat and plant-rich. I try and emulate the flavors in my kitchen as often as possible. I made Japanoodles!!! in a way to be able to incorporate more greens into your meals since it is the most important food group. Click here to learn why greens can save your life.

Japanoodles!!! is a very simple and is one of the simplest meals to make, requiring only a few ingredients and a couple of steps.

1 package rice noodles

2 Tbsp miso paste (any type)

3 cloves garlic, crushed

1 1/2 tsp Gomashio (optional)

4 cups mixed greens (any or all of the following: collards, chard, spinach, kale, dandelion greens)

Directions:

Boil 4 cups water

Once boiling, add whole package of rice noodles

In a medium to large bowl, smash together the miso paste, garlic and gomashio

When the noodles are almost ready (usually 3-5 minutes into cooking), add greens into the boiling water/noodle mixture

After 2-3 more minutes, drain noodle/greens mixture

Add to sauce

Serves 2-4. Enjoy! Domo arigato!

For more information on eating healthy, see my website here.

Fiesta Fantastica!

2010-03-01T19:26:00.000-08:00

Many people who are trying to incorporate vegetarian meals into their diet or trying to wean off of the meat products they are used to miss some of the dishes they were accustomed to eating. Fortunately, there is a plethora of meat-like options available now and are omnipresent in all types of grocery stores and restaurants. They are known as meat analogues and are made with wheat protein (seitan), soy and other items used to create the textures and flavors of meat. The benefit of eating these products is that you can have the "meat"without the saturated fat, cholesterol and animal protein which we know is a leading cause in the development of our modern Western diseases that are increasing morbidity and mortality and epidemic rates (i.e. heart disease, cancer, type 2 diabetes, osteoporosis, etc).

This recipe is a staple at my house. It is very easy to whip up for a last minute filling meal that my family will actually eat without any prodding.

Recipe:

Lightly toast whole grain tortillas in the toaster or on the stove one at a time

In the meanwhile, saute about 3/4 cup (1 medium) onion, chopped in 1/2 cup vegetable broth. Once the onions become soft, add in 1 package of veggie ground round (i.e. Yves or Lightlife). Let heat up in the pan for a couple minutes, until the ground round is heated.

Place the tortilla on a plate.

Add about 2/3 cup veggie ground round/onion mixture on top

Add 1-2 cups chopped spinach (or other salads greens)

Sprinkle 1-2 Tbsp shredded vegan cheese (optional)

Add 1/2 cup salsa (I like to use black bean and corn salsa for an extra nutrient boost)

Enjoy! It makes 2-4 servings.

Jon's Rainbow Salad

2010-02-27T22:19:00.001-08:00

This Rainbow Salad comes from Jon Ham, who makes this divine concoction on a regular basis. In fact, this is a simple, yet delectable dish that I will now be regularly creating in my kitchen. Not only does this tout ease and tantalizing tastes, but it is chock-full of nutrients. Jon's Rainbow Salad includes high quantities of lutein, lycopene, vitamins C, A, B6, K, B2, B3, E, and folate; potassium, iron, manganese, molybdenum, chromium; fiber; protein; tryptophan; and thousands of phytochemicals that work synergistically to protect us from disease. All of that with minimal calories, fat and zero antibiotics, and hormones. Talk about nutrient density! This is maximal nutrition for a minimal buck!

We literally threw in the following ingredients:

1 red pepper, chopped

1 orange pepper, chopped

1 yellow pepper, chopped

1 green pepper, chopped

3 Persian Cucumbers, chopped

1 cup grape tomatoes

1 can garbanzo beans, rinsed

2 Tbsp fresh basil, chopped

balsamic vinegar (amount to taste)

Toss together and enjoy.

Truly an easy meal and I loved the textures (crunchy and chewy) and flavors (acidic, sweet, basil-y). Good recipe, Jon!

To learn more about the hows and whys of plant-based nutrition, please see my website.

Bean, Baby Bean Chili! Jon and Julieanna in the Kitchen

2010-02-23T16:45:00.000-08:00

This is one of the simplest, heartiest meals that can be whipped up very easily, with minimal work. Plus, it is loaded with antioxidants (tons of various carotenoids which are great for heart and eye health and cancer protection), fiber, vitamins and minerals. Another benefit is that it lasts for days in the refrigerator which means tasty and quick leftovers. Jon Ham was able to learn about the beautiful rainbows of color found in nature and he was (fortunately) pleasantly surprised!

The chili can be eaten alone or with a chunk of cornbread, whole grain rolls, or on brown rice.

Recipe:
~1/4 cup vegetable broth
1 large onion, chopped
2 (red) bell peppers, chopped
1 bunch of (rainbow-colored) carrots, sliced

Let this simmer for about 10 minutes until the vegetables are soft.
Then add:
1 can pinto beans
2 cans kidney beans
2 cans black beans
1 can garbanzo beans
~1.5 cups frozen (or canned) corn
~1 Tbsp Chili Powder
~1 Tbsp smoked chipotle powder (optional)
1.5 cups mushrooms, chopped
1 6 oz. can tomato paste
1 small can green chillies
1 28 oz. can chopped tomatoes
~2 more cups vegetable broth

Let simmer for about 30-40 minutes. Enjoy!

TRX Workout with Cari Ham

2010-02-21T21:23:00.000-08:00

This is Workout # 8 where Cari Ham guides me through another great full body workout using the TRX which helps perform challenging, diverse, and functional exercises in order to build strength, balance and posture. This circuit workout consists of the following exercises:

1. TRX Side Lunge- 10 repetitions per side

2. TRX Push Up with Feet in Straps- 10 repetitions per side

3. Single Leg TRX Lunge- 10 repetitions per side

4. TRX Tucks- 10 repetitions

5. TRX T- 10 repetitions

In order to maximize benefits from this workout, be sure to:

1. Complete 2-3 sets of each exercise

2. Move through the exercises in a circuit training format (perform one right after the other without rest in between)

3. Practice the exercises regularly.

To learn more about training with the TRX, check out Fitness on the Run.

“TOXIC HUNGER” THE MAIN CAUSE OF OBESITY by Dr. Joel Fuhrman, M.D.

2010-02-19T06:53:00.000-08:00

Hunger is good to experience on a daily basis. Hunger is important to aid in our enjoyment of food and get the precise signals from our body to know the amount of calories we need to maintain our lean body mass. When we eat when we are hungry food tastes much better and we are physiologically primed for proper digestion. Hunger, in the true sense of the word, indicates to us that it is time to eat again.

Consider that real hunger is not often experienced in our modern, overfed population. Most people no longer even remember or are aware what hunger even feels like. Most people are surprised to find that true hunger is felt in the throat and not in the head or stomach.

Instead of true hunger, people get detoxification or withdrawal symptoms that they mistakenly consider hunger. They feel shaky, head-achy, weak, fatigue, get abdominal cramps or spasms and other symptoms which they consider manifestations of hunger symptoms because they are relieved by eating. I call this “toxic hunger.” Toxic hunger is the symptoms a person experiences that are due to toxic wastes being mobilized for elimination. It occurs after a meal is digested and the digestive track is empty, and it could make us feel very uncomfortable.

Generally, we eat to get rid of these withdrawal symptoms and it works. In fact, this is one of the most important contributors to our population’s overweight condition. We eat the wrong foods and just a few hours later we feel ill, stressed out, shaky, weak, mentally dull, and we are driven to eat again to relieve the discomfort. Did you ever hear someone saying they needed to eat because they feel so shaky? The question is, are these symptoms “true hunger,” “hypoglycemia” or something else? I claim that these symptoms occur simultaneous to our blood sugar decreasing but they are not caused by “hypoglycemia.” Rather, they result from sensitivity to mobilization of waste products which is enhanced when most active digestion is finished.

When we eat a nutrient-dense diet, rich with lots of colorful vegetables, we will better meet the nutrient needs of our body and reduce free radicals and other toxins that build up in our tissues from a diet of poor quality. When we have a lower level of waste on our tissues as a result of micronutrient adequacy people no longer feel those (withdrawal) symptoms of “toxic hunger” leading to overeating behavior.

When our diet is low in nutrients, we build up intra-cellular waste products. So when digestion stops, our body goes through a period catabolism or breakdown and this results in, and is accompanied by, the release of toxic substances into circulation for removal. Our cells harbor toxic products that build up in the body when our diet is relatively nutrient-poor. Phytonutrients enable cellular detoxification machinery. When we don’t eat sufficient phytochemical-rich-vegetation and consume excess animal proteins (creating excess nitrogenous wastes) we often exacerbate the build up of metabolic waste products in our body.

The confusion is compounded because when we eat the same heavy foods that are causing the problem to begin with, we feel so much better. This makes becoming overweight inevitable, because if we stop digesting food, even for a short time, our bodies will begin to experience symptoms of detoxification or withdrawal from our unhealthful diet. To counter this we eat heavy meals, eat too often and keep our digestive track overfed to lessen the discomfort from our stressful diet-style.

When our bodies have acclimated to noxious agents it is called addiction. Try to stop taking the heroin and we will feel ill. In fact, we must have it or we will become terribly sick. This is called withdrawal. When we stop doing something harmful to ourselves we feel ill as the body mobilizes cellular wastes and attempts to repair the damage caused by the exposure.

If we drank 3 cups of coffee or caffeinated soda a day, we would get a withdrawal headache when our caffeine level dipped too low. We could take more caffeine again (or other drugs) or we could eat food more frequently which can make us feel a little better as it retards detoxification or withdrawal. In other words, the caffeine withdrawal symptoms can contribute to our drinking more caffeine products or eating more frequently as a means of managing the symptoms from caffeine withdrawal.

Likewise, a few hours after eating the standard low-nutrient diet most people begin to feel "hungry". They feel weak, headachy, tired, mentally dull, and have stomach spasms. I call it "toxic hunger" because these symptoms only occur in those who have been eating a toxic diet. True hunger would not have occurred so early after the meal.

True hunger signals when our body needs calories to maintain our lean body mass. If we ate food demanded by true hunger and true hunger only, people would not become overweight to begin with. In our present toxic food environment, we have lost the ability to connect with the body signals that tell us how much food we actually need. We have become slaves to withdrawal symptoms and eat all day long, even when there is no biological need for calories.

Fortunately, this cycle of eating, and then avoiding the symptoms of detoxification by eating again, does not have to continue. There is a way out. When you restore the nutritional integrity and relative cleanliness to your tissues, you simply will not have the desire to eat. You will naturally desire less calories.

In an environment of healthy food choices, we would not feel any symptoms after a meal until the hormonal and neurological messengers indicated the glycogen reserves in the liver were running low. Nature has made it so that our body has the beautifully orchestrated ability to give us the precise signals to tell us exactly how much to eat to maintain an ideal weight for our long term health. This signal I call "true hunger" to differentiate it from the “toxic hunger" everyone else calls hunger.

Feeding ourselves to satisfy true hunger does not cause weight gain and if people were better connected with these normal signals it would be almost impossible for anyone to become overweight. True hunger is felt in the throat, neck and mouth, not in the stomach or head. It is a drawing sensation. It is not very uncomfortable to feel real hunger, it makes food taste much better when you eat, and it makes eating an intense pleasure.

We do not have to carry around a calculator and a scale to figure out how much to eat. A healthy body will give us the correct signals. So in order to achieve superior health, maximize our longevity potential, and achieve our ideal weight, we have to eat healthy enough to get back in touch with true hunger and rid ourselves of this “toxic hunger”.

Every cell is like a little factory, it makes products, produces waste and then must compact, detoxify and remove waste. If we don’t ingest sufficient antioxidants and phytonutrients from our food choices, our cells are unable to effectively remove self-produced waste. If we let waste metabolites build up, the body will attempt to mobilize them (discomfort) when it can; but it only can do that effectively if not actively digesting food. Eating makes one feel better because it halts or delays the detoxification process.

My books, Eat to Live and Eat For Health explain how eating for health is the most effective way to reach our ideal weight and stay there permanently when you get there. There are lots of ways to lose weight, but only by eating lots of nutrient-rich foods as a method of choice for weight loss will we not have to fight off cravings and ill feelings.

In a portion controlled (calorie counting) diet it is likely that the body will not get adequate fiber or nutrients. The body will have a compounded sensation of hunger and craving which for most is simply overwhelming. It invariably results in people losing weight then gaining back their weight. Calorie counting simply doesn't work in the long run. Diets based on portion control and calorie counting generally permits the eating of highly toxic, low nutrient foods and then requires us to fight our addictive drives and attempt to eat less. This combination undernourishes the body resulting in uncontrollable and frequent food cravings.

Without an adequate education in superior nutrition and solid principles to stick to; these individuals are forced to flounder and fail bouncing from one diet to another, always losing a little and regaining. Frequently regaining more than they lost. With the right knowledge base, we can get more pleasure from eating and protect our precious health. So for superior health and our ideal weight, don’t diet, Eat For Health.

Joel Fuhrman, M.D is a board certified family physician specializing in nutritional medicine. He is the author of the acclaimed books Eat To Live and Eat For Health. Visit his website at: drfuhrman.com and his blog at: diseaseproof.com.

TRX Suspension Training...Workout 1

2010-02-15T20:46:00.000-08:00

The TRX Suspension Trainer takes in-home fitness to another level. It is the latest fitness craze that has trainers, athletes and everyday people up in arms...and legs! In this video, which is the first in a series of three, Cari Ham has me doing squats, pushups, rows, hamstring curls and a "W". The TRX is challenging yet simple in concept, adding a fresh and creative element to fitness.

Chocolate Almond Green Smoothie

2010-02-15T14:46:00.000-08:00

Here is perfect dessert smoothie or one to make when you are in the mood for a treat that won't wreak havoc on your health, but is actually health-promoting. It is a sweet smoothie that can be made more or less sweet by adjusting the ingredients. Play with it until you find your favorite ratios. Here is my favorite way to make the Chocolate Almond Green Smoothie:

Blend the following ingredients together:

2-4 cups spinach, washed

1/2 cup natural almond butter (no added ingredients besides almonds ideally)

1 cup frozen chunks of banana (this is the key to success with green smoothies...Take bananas at their perfect state of ripeness that you prefer, peel them, divide them into pieces and freeze them in a freezer bag. They increase the sweetness, remove any bitterness from the greens, and enhance the frosty and creamy texture.)

2 Tbsp raw cacao nibs (optional)

2 cups ice

4 cups chocolate almond milk

This will serve 2-4 people, depending on their appetite.

Cheers!

The Greatness of Greens

2010-02-14T16:16:00.000-08:00

If I were stuck on an island that was beautiful and peaceful; filled with my friends and family; abundant with new books to read, movies to watch, beaches for walking and playing; but I had to choose only one type of food that would sustain and nourish me for a long healthy life of relaxation and bliss, what would I choose? That's right! Of course, it is the only choice...leafy green vegetables. (Did you really think I would say chocolate???)

Leafy green vegetables are modern medicine in the magnificent quantity, quality and variation of nutrients it provides. They are rich in vitamins, minerals, phytochemicals and antioxidants that are critical for warding off heart disease, cancers, osteoporosis, type 2 diabetes and inflammation. Greens are genius at promoting weight loss, immunity, eye health, and hormonal balance.

In terms of nutrient density, greens win with the greatest amount of nutrients per calorie. They are high in fiber, protein, calcium, iron, magnesium, potassium, and vitamins K, C and folic acid. Additionally, they are swimming in a plethora of phytochemicals including lutein, beta-carotene, and zeaxanthin. With all of this nutritional punch, they provide minimal calories and fat.

As Dr. Caldwell Esselstyn says, the goal is not to drip, but to shower your body with greens as much as possible. There is an abundance of methods of increasing your intake of leafy green vegetables. They are easily hidden in smoothies and soups and they make a delicious accent to salads, all cooked entrees, as well as being fantastic on their own.

I recommend testing your creativity and finding ways to incorporate green leafies into every meal of the day. With such a variety, this is not at all difficult. To name a few, there is curly kale, black kale, dandelion greens, collard greens, bok choy, spinach, arugula, swiss chard, rainbow chard, beet greens, romaine lettuce. And this is just the beginning! Imagine the possibilities!

Here are two videos of my two favorite green smoothies. I have one for breakfast every morning and it is the perfect way to start the day. Experiment with these recipes to make your favorite version. There are no rules...just mere guidelines.

Greens are magic that can save your health, prevent disease, reverse disease, fuel energy, help recovery and repair, protect the GI tract, boost immunity, slow aging, and enhance beauty more than any other food, drug, supplement or cosmetic. Cheers to greens!

Deana Ferreri Guest Blog: Bok Choy!

2010-02-12T18:34:00.000-08:00

Dr. Deana Ferreri earned her Ph.D. in Cardiovascular Sciences in 2008 from Albany Medical College . Her research on endothelial cell-cell adhesion has been published in peer-reviewed scientific journals, and she has written a chapter on endothelial cell-cell junctions in a graduate textbook. Dr. Ferreri has taught undergraduate biology courses, graduate cardiovascular physiology lectures, and medical student cardiovascular and respiratory physiology labs; she received the Leonard Procita Prize for Excellence in Teaching from Albany Medical College in 2007. As a scientist, Dr. Ferreri embraced Dr. Fuhrman’s dietary recommendations as the best practical application of the collective current knowledge in nutrition science. Now, as a part of Dr. Fuhrman’s team, she writes for Dr. Fuhrman’s website and blog, where she spreads the word about the powerful effects of nutritional excellence and the science that substantiates it.

Bok Choy: Nutrient Dense and Delicious

Bok choy (or pak choi) is a relative of cabbage, scientifically named Brassica chinensis. It is most often associated with Chinese cuisine, and has been grown in China for over six thousand years. Today, bok choy is also grown in Europe, Canada, and the U.S, and is available almost year-round – it is said to be most tasty in the winter months.
Bok choy has crisp, white stalks and dark green leaves, and in Chinese its name means “white vegetable.” There are over twenty different varieties of bok choy – the two most common seen here in the U.S. are the traditional and “baby” or “Shanghai” bok choy – however, if you visit your local Asian market, you may see several more of these varieties.1-2

Bok choy provides abundant amounts of vitamins A, C, and K as well as folate and calcium.3 A recent study detected 28 different polyphenols - antioxidant phytochemicals - in bok choy. Some of these were more concentrated in the leaves, and some in the stems.4 The most abundant polyphenol these scientists found in bok choy was kaempferol, a molecule shown to have anti-cancer properties.5

Bok choy falls under the category of cruciferous vegetables, a family of especially nutrient-dense vegetables that contain unique anti-cancer compounds. Like all cruciferous vegetables, more cancer-preventive compounds are produced when bok choy is chopped before cooking.

Bok choy scores an impressive 819/1000 in Dr. Fuhrman’s ANDI (Aggregate Nutrient Density Index) scoring system. Only a few other vegetables, all leafy greens, score higher.

Bok choy is uniquely beneficial for its calcium availability – bok choy is lower in oxalate, a substance that binds up calcium and prevents it from being absorbed, than most other leafy greens. 54% of the calcium in bok choy can be absorbed by the human body – compare this to 5% in spinach, a high oxalate vegetable, and 32% in milk. We can much more readily absorb calcium from bok choy than from dairy products.

Bok choy can be eaten raw in salads, green smoothies, or vegetable juices, or cooked in stir-fries, soups, or other vegetable dishes.

Braised Bok Choy
Serves: 2

Ingredients:
8 baby bok choy or 3 regular bok choy
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
2 cups coarsely chopped shiitake mushrooms
2 large cloves garlic, chopped, optional
1 tablespoon unhulled sesame seeds, lightly toasted *

Instructions:
Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.

Remove bok choy and add mushrooms and garlic to the liquid in the pan.
Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.

*Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.

To learn more about Dr. Fuhrman please visit his website at DrFuhrman.com and his blog at DiseaseProof.com.

References:

1. http://chinesefood.about.com/od/vegetablesrecipes/a/bokchoy.htm
2. http://www.fruitsandveggiesmorematters.org/?page_id=3002
3. http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2377/2?print=true
4. Harbaum B et al. Identification of flavonoids and hydroxycinnamic acids in pak choi varieties (Brassica campestris L. ssp. chinensis var. communis) by HPLC-ESI-MSn and NMR and their quantification by HPLC-DAD. J Agric Food Chem. 2007 Oct 3;55(20):8251-60. Epub 2007 Sep 12.
5. Luo H et al. Kaempferol inhibits angiogenesis and VEGF expression through both HIF dependent and independent pathways in human ovarian cancer cells. Nutr Cancer. 2009;61(4):554-63.

Guest Blog: Joel Fuhrman, M.D. on Sodium, Acid-Base Balance, and Bone Health

2010-02-12T16:23:00.000-08:00

I am honored to introduce my readers to Dr. Joel Fuhrman, M.D. in his first Guest Appearance on my blog:

Joel Fuhrman M.D. is a board-certified family physician, nutrition researcher, best-selling author, and one of the country’s leading nutritional medicine experts.

Dr. Fuhrman is a graduate of the University of Pennsylvania School of Medicine and he is presently involved in research trials of his high micronutrient, plant-based diet with physicians and scientists at the University of Pennsylvania health system as well as other researchers.

Dr. Fuhrman created the Aggregate Nutrient Density Index (ANDI) scoring system that evaluates the levels of micronutrients and antioxidants in food to aid people in making healthier food choices. Dr. Fuhrman is on the medical advisory board of Whole Foods Market.

Dr. Fuhrman is the author of six books, including Disease-Proof Your Child and his best-selling book, Eat To Live which has gone through 18 printings and several foreign language translations. His most recent book, Eat For Health was published in April 2008.

Dr. Fuhrman teaches nutritional excellence which is not only preventative, but is also the safest and most effective therapeutic intervention for most chronic medical conditions. Dr. Fuhrman is on the board of directors of the American Academy of Lifestyle Medicine and active in educating physicians and health professionals on nutritional medicine. His lectures have been approved for CME credit by the American Academy of Family Physicians.

To learn more about Dr. Fuhrman please visit his website at DrFuhrman.com and his blog at DiseaseProof.com.

Sodium, Acid-Base Balance, and Bone Health

We’ve known for years that excessive sodium intake contributes to hypertension, and a new meta-analysis of 13 studies has confirmed that high sodium intake is associated with increased risk of stroke and overall cardiovascular disease.1 Salt consumption is also associated with kidney disease, and a new study suggests that reduced sodium intake could benefit bone health.

Women 45-75 years old with prehypertension or stage 1 hypertension were assigned to either a low-sodium diet or a higher sodium, high-carbohydrate, low-fat diet. Both diets supplied the same amount (800 mg) of calcium, but the low-sodium diet was designed to have a lesser acid load than the high-carbohydrate diet.2

Western diets, generally high in animal protein, produce acid in the body, forcing the body to buffer this acid in part by the release of alkalizing salts from bone (e.g. calcium citrate and calcium carbonate) – this is associated with urinary calcium loss and is thought to contribute to osteoporosis. Fruits, vegetables, and legumes have favorable effects on acid-base balance, since the acid-forming effect of their protein content, which is lower than that of animal products anyway, are balanced by their mineral content.3-4

After 14 weeks, the women on both diets increased markers of bone formation and reduced their calcium excretion – those on the low sodium diet had a greater reduction in calcium loss. The authors concluded that this diet was protecting the mineral reserves in bone, and that this could have long-term implications for bone health. Future studies will likely measure bone mineral density and fracture incidence in response to these diets.2

The average daily consumption of sodium for Americans is around 4000mg, almost double the U.S. recommended maximum of 2300mg. The low sodium diet in this study provided a maximum of 1500mg of sodium per day, but included up to six servings of red meat per week, limited the consumption of nutrient-rich legumes to 4-5 per week, and was based on high-calorie, nutrient-poor grain products - 7-8 servings per day.5 The high-carbohydrate low-fat diet was likely based on grain products as well.

Although both of these diets had favorable effects when implemented in place of a standard western diet, they both have room for improvement. By minimizing the high-protein, high-saturated fat animal products, and replacing grain products with mineral- and phytochemical-rich vegetables, fruits, and legumes as the base of the diet, both acid load and sodium would be further reduced, presumably leading to further benefits on bone health.

To learn more about this topic and more, please visit his website at DrFuhrman.com and his blog at DiseaseProof.com.

References:
1. Strazzullo P et al. Salt intake, stroke, and cardiovascular disease: meta-analysis of prospective studies. BMJ 2009;339:b4567
2. Nowson CA et al. The effects of a low-sodium base-producing diet including red meat compared with a high-carbohydrate, low-fat diet on bone turnover markers in women aged 45-75 years. Br J Nutr. 2009 Oct;102(8):1161-70. Epub 2009 May 18.
3. Welch AA et al. Urine pH is an indicator of dietary acid-base load, fruit and vegetables and meat intakes: results from the European Prospective Investigation into Cancer and
Nutrition (EPIC)-Norfolk population study. Br J Nutr. 2008 Jun;99(6):1335-43. Epub 2007 Nov 28.
4. Massey LK. J Nutr. Dietary animal and plant protein and human bone health: a whole foods approach. 2003 Mar;133(3):862S-865S.
5. http://dashdiet.org/
http://www.bakeryandsnacks.com/Publications/Food-Beverage-Nutrition/FoodNavigator.com/Science-Nutrition/Salt-reduction-may-also-benefit-bone-health/?c=9EU3KtLmkBBxmwtf4jYClA%3D%3D&utm_source=newsletter_daily&utm_medium=email&utm_campaign=Newsletter%2BDaily
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Mardi Gras Red Beans and Rice...Vegified & Nutrified!

2010-02-12T15:28:00.000-08:00

It is Mardi Gras time again and this year we are going to take a traditional Louisiana dish- Red Beans and Rice- and we are going to veg-ify and nutr-ify it. Instead of using the traditional ham hock and bacon grease, great sources of saturated fat and cholesterol, I have created a low fat version that is filled with flavor and texture.

Here is the recipe:

1 large onion, chopped

2 cloves crushed garlic

1/2 cup vegetable broth

4 carrots, sliced

2 bell peppers, chopped

4 celery stalks, chopped

Saute these together in the vegetable broth until the veggies soften and onions become translucent. Then add the following:

2 cans red kidney beans

1 Tbsp Cajun/Creole Spice blend (contains pepper, thyme, paprika, etc.)

1 Tbsp hot sauce of your choice (optional)

1 Serrano chili, chopped

1 Tbsp fresh chopped parsley (or 1 tsp dried)

Mix together and let simmer for 3-5 minutes, until all the flavors blend. Place on a bed of brown rice and enjoy. It serves about 2-4, depending on hunger level :)!

It is a Mardi Gras party of color, texture and flavor...delish! The recipe is filled with fiber, protein, vitamin C, vitamin A, and a concoction of phytonutrients that will leave you satisfied and boosted with an antioxidant boost!

Quirky Quinoa

2010-02-08T15:25:00.000-08:00

I love quinoa. It is a supergrain that is versatile, delicious, and easy to use. Quinoa is an ancient grain that was once considered gold by the Incas because of its superior nutrient value. It is a complete protein (rare in the plant world for a single food) and, specifically, it is high in lysine, an amino acid that is less common in grains. Quinoa is also high in minerals such as manganese, magnesium, iron and phosphorus as well as fiber. Truly one of nature's superfood.

Jon and Cari Ham had come up with this recipe and I was eager to try it. Overall the recipe is low in calories, but very high in protein, fiber, vitamins and minerals. In other words, it meets my criteria for a perfect meal, where there is a lot of nutritional buck!

Here is the recipe:

1/2 cup rinsed quinoa

1 can chopped tomatoes with sauce

1-2 serrano peppers, chopped

1 can garbanzo beans, rinsed

Add this to 1.5 cups boiling water. Let simmer for 10-12 minutes. Then add the following:

1 cup pre-cooked rice

tsp minced garlic

1 green and 1 red bell peppers (or 2 of one color), chopped

1 cup chopped broccoli

Let simmer for another 10 minutes, before the vegetables get soft. Add hot sauce if you desire some extra heat.

Plate it and enjoy. Serves 2 hungry or 4 not-so hungry. Enjoy!

Workout 6: Swiss Ball & Dumbbell Challenge

2010-02-07T14:58:00.000-08:00

This workout is the last in the series utilizing a Swiss Ball and dumbbells. It is the most challenging of the three and it builds upon the previous two: workout 4 and workout 5 with Cari Ham from Fitness on the Run. The five exercises Cari taught and I performed were the following:

1. Ball Bench Press (feels good on entire body)

2. Ball 1-Arm Row (fun with a good balance challenge)

3. Ball 1-Leg Hamstring Curl (nice for the tushy and back of the legs)

4. Ball Prone Shoulder Press (hated this one...but great for the posture)

5. Ball Single-Leg Split Squat (total klutz with this one...talk about a tough balancing act!)

Similar to all of our simple, but challenging workouts, it is necessary to perform 15 reps of each of the five exercises. Then, without a break, repeat the series three times. This provides a cardiovascular benefit along with the musculoskeletal advantages of performing resistance exercises.

Enjoy! This one really is a great, full-body workout!

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