The Chef and The Dietitian - Episode 43 - Take 5 Salad Dressing

People are always asking me and Chef AJ for oil-free easy salad dressings. Well, this one's for you. Take 5 Salad Dressing is 5 ingredients and takes less than 5 minutes to make. Enjoy this fat-free dressing on salads, baked potatoes, steamed veggies, cooked whole grains and legumes, or anything else that needs a little pizzazz.

2 TB. Water
2 TB. Lemon Juice
2 TB. Low-Sodium Miso
2 TB. Date Syrup (or Maple Syrup)
1 TB. Low-Sodium Dijon

Evolving Backwards

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…

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

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

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

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.

Is it a Coincidence?

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

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 2

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 Plant-Based Food Guide Pyramid

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

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.

Elevation

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...

Thai Corn Chowder & Cabbage Salad, Part 1

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.

Pineapple Aloha Rice

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!

Pasta fa' Julieanna

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!

Indian Hummus

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!

Japanoodles!!!

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!

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.

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

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!