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

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

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

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

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.

Kids Cook Mondays

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

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!