Autumn officially begins tomorrow (Sept. 22) and we can feel it in the cooler mornings and the less hot afternoons. Maybe I am fooling myself but it seems the weather is easing up on us a bit sooner than in previous years. And most everyone I speak with is ready for cooler weather. And some autumn cooking!

With cooler weather comes heartier meals. When it’s 112 degrees, light and cool foods are preferred. Since I am tired of coming up with fresh ideas for “light and cool” I am ready for soups and chili and casseroles. And since I’ve decided to adopt a whole food, plant-based (WFPB) way of eating I have some recipe ideas I’d like to share. (Yes, I’m doing this again, if you read previous posts [here, here, and here] from March, but for longer than the one month trial.) Even if you aren’t eating WFPB, these are good for your meatless Mondays, or Tuesdays, or Fridays…

I love a Tamale Pie! With that yummy cornbread topping, what’s not to like? There are probably as many versions of this dish as there are recipes for chili. Here’s the one I made this week; pretty doggone good!

First I sautéed some chopped onion, about ½ cup, for 4-5 minutes, just starting to brown a bit. Then I added about ½ cup each red and green bell pepper, chopped. Sauté a few minutes. Next added fresh corn cut from two smallish cobs, but you could use frozen corn. Gave that a few minutes in the pan. I had some roasted jalapenos and roasted Anaheim peppers. I chopped one of each and added to the pan. (Raw peppers could be used, just need longer in the pan so I would add with the bells in that case.) Then I added about 1 cup cooked quinoa, 1 ½ cups cooked pinto beans, and a can of fire-roasted diced tomatoes. Finally, some chili powder, salt, and pepper to taste. The jalapenos I had were hotter than some I’ve bought so the heat was just right for me. But a milder pepper or your personal taste might call for more spice. I let that mixture simmer on low while I prepared the topping.

I did not want a thick cornbread topping so I reduced my usual recipe by 1/2. I also modified it to be WFPB, or vegan.

Mix ½ cup cornmeal and ½ cup flour (unbleached white or whole wheat), 1 T. sugar, 2 t. baking powder, and ~1/2 t. salt together in a bowl. Separately, mix ½ cup plant milk, 1 T. ground flaxseed mixed with 2 ½ T. water (and allowed to stand about 15 minutes), and 2 T. neutral oil or melted vegan ‘butter’. Stir into dry mix just to blend.

I used an about 8×8” ceramic casserole dish that is maybe 2.5” tall. Poured the sautéed mixture into the dish and then spread the cornbread mix on top, spread to cover all the filling. Place in a 375° oven for about 30 minutes, until knife or toothpick inserted into crust comes out clean and edges of cornbread just start to pull away from sides. This provides four very generous servings, or six smaller servings.

 

Lasagna is next. WFPB lasagna? You bet! This dish is also great because I know it is too much for the two of us for dinner, so I know we will get 2-3 lunches from it too. Or, if company comes for dinner, this dish has us covered.

You will need – lasagna noodles, sauce, one package firm tofu (12-14 oz.), vegan ‘mozzarella’, spinach, kale, and/or Swiss chard. I have used both ‘no-cook’ lasagna noodles and regular cook-before-using lasagna noodles. I have used homemade sauce and carefully selected store-bought sauce. I have used fresh greens and frozen spinach.

I mix the tofu up until it is mostly smooth and added some salt and ground pepper. (I used to make this with an egg but no longer see the need for the egg.) This is the ‘ricotta’. If I have any I might add vegan ‘parmesan’ to this.

If using frozen spinach, I thaw it first and squeeze as much water from it as I can. You would need 2 10oz. packages. Fresh spinach or greens really shrink down so today I am using a large bag of spinach, plus one bunch of kale. I will wash and chop them a bit, then steam until limp. Drain and squeeze.

My homemade batch of sauce makes enough for this dish, maybe 2.5-3 cups. Or use your favorite prepared sauce that you have carefully vetted for ingredients. J

Now, I use a 2 qt., oblong glass baking dish, about 7×11”. Pour a bit of sauce in the bottom, enough to cover it well, and lay two noodles side-by-side. Spread ½ the tofu ‘ricotta’ over the noodles, then ½ the cooked, squeezed greens over that. I sometimes will add thinly sliced zucchini if I have a piece to use up. Sprinkle on some grated ‘mozzarella’. Pour about ½ cup sauce over top. Repeat this layer, starting with more noodles. Top the second layer with two more noodles and the rest of the sauce, and more shredded ‘cheese’. Bake at 350° for about 30-35 minutes or until sauce bubbles around edges. You could assemble the lasagna ahead of time and refrigerate, but it will take 45-50 minutes or longer in the oven to get hot through. Serve with some lightly steamed fresh veggies. Yum!

 

Potato Leek Soup is delicious and easy to make. Toss together a simple salad while this simmers and you’ll have a satisfying meal, in about 30 minutes.

Wash and slice two leeks. Chop 2-3 cloves of garlic. Cube 4 medium size Yukon Gold or red potatoes.

You’ll also need 4 cups vegetable broth, 1.5 cups cooked white beans, rosemary, oregano, salt, and pepper.

Heat a few tablespoons of broth in a large saucepan over medium heat. Sauté the leeks in the broth until softened. Add the garlic and sauté a few more minutes. Add a bit more broth if necessary to prevent sticking. Then add the potato cubes, the beans, the rest of the broth, and the spices. You will need 1 t. each of rosemary and oregano if dried, or about 1 T. of each if fresh. Salt and pepper to taste. Bring to a simmer and cook about 15-20 minutes, until potatoes are cooked through.

Carefully pour into a blender jar and puree until smooth, or use an immersion blender if you have one. Add small quantity broth or water if needed to thin to preferred consistency. Taste and adjust seasoning.

 

If you try these, I hope you enjoy and let me know how they turned out!

 

Image courtesy of atibodyphoto at FreeDigitalPhotos.net

Last year about this time I offered a few salad recipes as a way to beat the hot, dog days of summer. That phrase, by the way, while it has come to mean the hottest, most humid part of summer in the northern hemisphere, actually originated with the ancient Greeks who saw the star Sirius (the dog star) rise around late July, at which point their summer was moving into its hottest phase. Nothing to do with dogs! Anyway, maybe I’ll make this an annual post, since salads seem to be the most popular dinner at my house this month. So here goes – some Cool Salads For Hot Days!

 

Quinoa Super Salad

My new favorite!

4-6 c. torn or chopped lettuce of your choice
3/4 cup dry white or red quinoa
1 15-ounce can black beans or 1 ½ c. cooked black beans
1-2 ears fresh corn, removed from cob, or 1 c. frozen corn, thawed
1 small zucchini or 3-4” of a medium zucchini
1 avocado
1 red bell pepper, roasted or raw

½ c. prepared salsa
½ c. mayonnaise (I use Just Mayo)
1 chipotle pepper in adobo sauce, seeded and chopped
½ t. ground black pepper

Mix together last four ingredients for dressing, set aside.
Rinse the quinoa in a fine mesh strainer. Bring 1½ c. water to a boil, add the quinoa and stir. Bring back to boil, reduce heat to a simmer. Cook 15 minutes. Stir, cover, set aside. Any remaining water will be absorbed; plus the quinoa should be room temperature for the salad.
If using canned beans, drain them. Steam the corn very lightly, allow to cool. Cube the avocado. Slice the bell pepper thinly lengthwise, then cut the strips into 1” or so pieces.
When all this is ready, place ¼ of the lettuce on each of four plates. Top with ¼ of the quinoa, the beans, the corn, the avocado, and then the peppers. Drizzle each with the dressing. Serves 4. Enjoy!

 

Kale Salad with Cranberries and Pumpkin Seeds

This is a simple salad, a good one to accompany a simple pasta dish or light fish entrée. And it needs no cooking!

 1 large bunch kale, Tuscan or curly
1/3 c. raw pumpkin seeds
1/3 c. dried cranberries (I found apple juice sweetened at Natural Grocers)
1 lemon
¼ c. olive oil
1-2 t. honey
1 t. Dijon mustard
Pinch salt, dash black pepper
Remove large stems from kale, chop the leaves, and place in large bowl. Squeeze one half the lemon over the kale and massage it into the kale to soften the leaves. Allow to rest about 10 minutes.
Mix the oil with the juice from the other half lemon, the honey, mustard, and salt and pepper.
After the kale is relaxed, toss in the cranberries and pumpkin seeds. Pour the dressing over and mix well. Serves 4.

 

Roasted Beet Salad with Walnuts and Cheese

3 medium beets, washed and trimmed
1/4 c. extra-virgin olive oil
2 T. sherry vinegar
1 T. honey
1 T. minced onions
1/2 t. Dijon mustard
4-6 c. baby spinach
1/2 c. crumbled goat cheese or bleu cheese
3/4 c. chopped walnuts, or halves

Preheat the oven to 400° F.
In a lidded jar add the olive oil, vinegar, honey, onions and Dijon and shake well.
I prefer to cube the beets and roast the chunks – doesn’t take as long. Peel the beets and cut into 3/4” cubes. (Yes, this can be messy!) Drizzle with a bit of olive oil and shake to lightly coat. Place on a rimmed baking sheet in a single layer. Bake about 15 minutes, then remove from oven and turn them over. Return to oven another 15 minutes and check for doneness. When a knife slips in easily, remove the beets from the oven to cool.
Place the spinach in a bowl, add the beets and dressing and toss to coat. Top with the cheese and walnuts. Serves 4.

Adapted from http://www.foodnetwork.com/recipes/nancy-fuller/roasted-beet-salad-with-walnuts-and-goat-cheese-2383008

 

Chicken Fajita Salad

This salad does require a bit more cooking. If you use forethought and are grilling on a weekend, you could grill some extra chicken and grill the onion and peppers in a grill basket at the same time. I use the stove because I don’t usually think about it when grilling something else!

1 lb. boneless, skinless chicken, or equivalent cooked chicken of your choice
1 med-large sweet onion, sliced 1/4” thick and into half circles
1 medium red bell pepper
1 medium green bell pepper
1 medium yellow or orange bell pepper
2 jalapeno peppers
20 or so grape or cherry tomatoes, halved
6-8 c. torn or chopped lettuce of your choice
2 T. chopped cilantro
Oil for sautéing

2 T. organic canola oil or EVOO
1 T. red wine vinegar
1 T. balsamic vinegar
2 T. prepared salsa

Mix the last four ingredients together for the dressing. Set aside.
Slice the onion into 1/4” thick slices and then cut slices into quarters. Remove tops of bell peppers, remove seeds and membranes, slice about ¼” thick, and cut slices into quarters. Remove seeds and membranes from the jalapenos (unless you like it hot!) and slice thinly. Slice chicken thinly.
Put a small amount of oil in a skillet large enough to cook the onion and peppers, not all at once unless you have a really large skillet. Heat the oil over medium-high heat, then add the onion quarters, spread them out and sauté until translucent and a little browned. Remove from skillet to a dish to cool. Repeat with the bell peppers, I usually do one color at a time, adding the jalapeno slices near the end of the last batch. Last, add the chicken to the skillet if not using already-cooked chicken. Cook thoroughly, set aside to cool. Add more oil as needed as you go through this process.
Place the prepared lettuce and the tomatoes in a salad bowl. When onions, peppers, and chicken are warm but no longer hot, add to bowl and toss with dressing to coat. Serves 4.

 

I would love to know if you try any of these, and what you think of them!  Post a comment!

Summertime! For those of us who don’t get to spend the whole summer on a beach being lazy, especially those who have kiddos who are bored even though they don’t want to be in school, I’d thought I’d write about cool things to make for lunches. It’s too hot to eat heavy and who wants to heat up the kitchen with a lot of stove use? But, we also don’t want to eat out all the time – at least, I hope you don’t! And, getting the kids involved is a good way to teach them about where food comes from and how it gets from farms to your table, not to mention instilling a practical skill they will have for life.

Moving past PB&J or cheese sandwiches or hotdogs, what are some interesting and fun lunch ideas that don’t need a lot of heat? Wraps. Rollups. Pasta salads. Sloppy Joes. Kabobs. Tostadas. Salad-in-a-jar. Tacos. Zucchini pizzas. Panini. Keeping in mind what foods your kids like and what you think they might try if presented with a fun chance, all of these ideas could work well. You’ll want to keep these ideas in mind as you prepare for other meals and shop for ingredients. I also will make lunch out of unexpected leftover bits and bites, and many of these ideas lend themselves well to that. Will some of the lunches for the week need beans? Cook extra or make sure to have canned ones on hand. Making mini-pizzas? Be sure you have extra of your favorite marinara – homemade or bought – and cheese. Tortillas? Check. Fresh carrots and cucumbers and lettuce and other veggies? Check. Cooked chicken, either leftover from a dinner or rotisserie chicken from the store makes it easy? Check. As with planning dinner menus, it helps to have all the ingredients available. Then all ya gotta do is prep and eat!

Depending on the ages of the children, if you have any around, they can be assigned various tasks to help. Older kids may want to help plan or even dream up their own ideas, and certainly help with prep and any cooking. Younger kids can help assemble and even chop and slice – good way to teach safe knife handling. Little ones can help add ingredients you have prepped and measured, stir, and help assemble. The results may not be as pretty as the pictures but will taste just as good!

Most kids like pasta, and a cold pasta salad can be a fun dish to prepare, and a good way to get some veggies in their mouth they may think they don’t like. It seems raw veggies, especially cut into fun shapes, are more tolerable to reluctant tasters. Italian-style dressing is common but may not be to kids’ tastes – maybe a creamy, ranch type dressing would be better liked. Sure, pasta has to be cooked but it’s minimal and if you plan extra when making another meal, you’ll have it ready to mix.

Skewers (cold kabobs) of favorite and not so familiar items are fun. Roll up sliced turkey or ham and cut into 1” pieces, do the same with soft cheese slices like provolone or cut small cubes of some cheddar or Monterey jack. Prep items the eaters will like or you think they might like, such as cucumber or zucchini slices, grape tomatoes, folded up lettuce leaves, pitted olives, and even grapes or strawberries. Choose foods that will slide onto a wooden skewer easily. Put these in small bowls and let the kids build-your-own-kabob, no cooking needed! You can turn wraps into rollups if you layer the contents well, using hummus or similar consistency spread as first layer. Once you’ve layered the wrap, roll it tightly, and then cut into 1” wide slices. So maybe hummus, slice of turkey or ham, slice of cheese or shredded cheese, maybe young spinach leaves or some shredded lettuce, a bit of shredded carrot or other veg. Just don’t use large chunks – they don’t roll well or stay rolled up well.

Tacos and pizzas don’t have to be hot, or have meat that requires cooking. These pizzas will be a little messy to eat but fun. Slice a day-old, whole-grain baguette or a medium zucchini into 1/4-3/8” slices. Top each slice with a bit of marinara, a bit of shredded cheese, and maybe an olive or halved cherry tomato. You could add some finely chopped herbs, like basil or oregano too. Pizza! Tacos could be fresh (less crumbly) or dried small tortillas, with maybe some cold leftover chicken or leftover beans and rice, some salsa, and other taco toppings of diner’s choice. Again, put the toppings in small bowls and let the kids build-your-own-taco, no cooking needed!

If the children are salad eaters it can be fun to make a salad in a jar (or one pint translucent plastic tub for picnics). Put the dressing in first, then layer the preferred fixin’s in, with the first one being something that can touch the dressing without damage. (So I wouldn’t start with lettuce.) Use lots of colorful veggies is various shapes  – orange carrots cut in tiny cubes, purple cabbage thinly sliced to show off its curls, dark green spinach to contrast with lighter green lettuce, red bells in skinny strips, etc. Put the lid on, store in fridge until lunchtime. Shake the jar to mix the dressing around, and now all that’s needed is a fork.

Here’s a vegetarian ‘sloppy joe’ recipe. Requires little cooking, and does well in a crockpot. In addition to being different from what a sloppy joe usually consists of, serve this mix in a pita pocket to make it even more interesting. Also, it makes a lot as written, so maybe this helps out for a pool party.

Vegetarian Sloppy Joes
2 tablespoons extra-virgin olive oil
1 large white onion, sliced
2 medium carrots, or 1 large, shredded
4 cloves garlic, minced
3 tablespoons chili powder
2 tablespoons balsamic vinegar
2 cups cooked pinto beans
1 large red bell pepper, diced
1 8-ounce can no-salt-added tomato sauce
2 tablespoons reduced-sodium soy sauce or tamari, or Worcestershire sauce
2 tablespoons tomato paste
1/2-1 cup water
2-3 cups very thinly sliced green or purple cabbage
1 medium zucchini, diced
1 cup corn, fresh or frozen (optional, I omit this)
3 tablespoons mustard of choice, or to taste
Salt, black pepper to taste

Preparation
Heat oil in a large skillet over medium-high heat. Add onion; cook, stirring occasionally, until starting to
brown, about 8 minutes. Stir in carrots and garlic and chili powder; cook, stirring, until fragrant, about 15-30 seconds. Remove from heat; stir in vinegar and scrape up any browned bits.
Coat a 6-quart slow cooker with cooking spray, if desired. Mix the tomato paste with 1/2 cup water until smooth; add remaining water a bit at a time if mixture is too thick. Add this mixture and the rest of the ingredients to the slow cooker. Stir to combine.
Cover and cook on High for 1 hour or Low for 2-3 hours. The cabbage should be well cooked. When done to your liking turn the cooker off. Check the seasoning, adjust to taste.
Serve on buns or in pita pocket bread.

Note: If you sauté the onion/carrot/garlic in a large stove top pot, you could add the rest of the ingredients to it instead of a crockpot. Heat to low simmer for 30-40 minutes and check for consistency. This method may require a little additional water.

[Modified from http://www.eatingwell.com/recipes/vegetarian_pinto_bean_sloppy_joes.html]

 

Now I was saying how kids like pasta. Disclaimer here – I have not tried this! But it seems so easy I thought I’d add it.

5 Minute Homemade Mac and Cheese
1/2 pound cooked pasta of choice (we used small shells)
2 cups shredded cheddar cheese
1 cup whole milk
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1. Place pasta, cheese, milk, salt and pepper into a microwave safe bowl. Stir to mix. Cover lightly with plastic wrap and microwave for 3 minutes. Stir and microwave for an additional 2 minutes. Stir until creamy and smooth. Serve immediately.
Makes 4 servings

[http://picky-palate.com/2012/02/20/5-minute-homemade-mac-and-cheese/]

 

Anyway, I hope this gave you some creative ideas for cool, easy lunches, whether you are feeding kids this summer or not!

Well, I survived the month of WFPB – whole food plant based – eating! Ha, it wasn’t hard really, just that others around me thought it would be. As I indicated in the last update, the hardest part was eating out and having to ask questions about the choices offered. At home I was fine and tried a number of new recipes, several of which are keepers and will be repeated.

Will I stay with it? This was an experiment to see how easy/hard it would be to eat only plant-based foods. I don’t have health problems driving me to seek a better way of eating; I am not opposed 100% to consuming the produce of animals; and I already was choosing options that minimized the effects of consuming animal products. We eat a lot of meatless meals and even when a meal includes meat the portions are smaller than most people would use. I always try to buy from sources that use humane practices or fish sustainably. I know there are many people who will say that any consumption of animal produce caused pain and suffering, and I do understand that. To those people, one cannot justify the choice to not be plant-based. Still, I do feel pretty good and attribute at least some of that to focusing on my diet, so honestly I have not decided whether to stick with it or not.

“Focusing on my diet” may be what stops some folks from considering WFPB eating. By that I mean – it can be challenging since this is a whole food and plant-based (WFPB) way of eating. The emphasis is on little or no refining, eating the whole food, eating real food not replacements full of artificial or food-like contents. Did all my choices live up to this? No, I ate at a few restaurants and I use store-bought condiments at home, so not all the foods were 100% whole. But all in all, I felt like the month was mostly WFPB. I cook a lot and don’t use a lot of prepared foods, so it was less challenging for me. Of course, for people short on time to cook there are many ways to shortcut, like making extras and freezing or preparing items ahead of time on days off work. For people who don’t cook there are good options if labels are read and choices are carefully made, but many of the ready-to-eat foods are heavily refined and contain ingredients that are better to avoid. I did feel like there was more planning involved in preparing a meal that would satisfy all parties.

A few of our dinners:

                Everything Salads (all the salad veggies & fixin’s I have on hand)
                Pasta and Broccoli Leaves in Toasted Walnut Sauce (not a keeper!) with sautéed asparagus
                Veggie Pot Pie (awesome!!)
                My version of  Otro’s Inca salad
                Spicy Curry Vegetables, Black Pepper Saffron Rice, Cucumber salad
                A pinto bean-chopped veggies salad
                Veg stir fry

A lot of non-animal products exist, so one can eat plant based, but not necessarily healthy. I always tell people potato chips and sweet tea are plant based but as a steady diet not so healthy! Of course, unhealthy diets are not exclusive to vegan, or plant-based, ways of eating. Anyone can make poor choices on a regular basis. My recommendation is always to eat a variety of foods, preferably minimally refined, and eat in moderation. Want an ice cream or that decadent chocolate cake? Have it, enjoy it, share it if you can, and don’t make it a frequent habit. Not ready to give up meat or dairy products? Ok, but maybe skip the fried and scorched meats, avoid highly processed meats, and don’t have cheese on everything.

I don’t want to discourage anyone from trying this way of eating. If you have health issues or a family history of heart disease or cancer, it would be very worth your while to see how it works for you. Removing animal products from the diet may help you live longer and avoid killer diseases. Even if you feel you can’t cut them out completely, look for ways to minimize them in your diet. Your friendly neighborhood health coach is there to help!

My last post was about embarking on a whole food, plant based way of eating. (Again, it’s basically a vegan diet but with the emphasis on whole foods, foods in their most complete state.) I wanted to see how well I would do avoiding all animal and seafood protein, all dairy, and eggs. I did promise weekly updates but March has been a very busy month so I missed updating my progress last week.

I had stated I would try this for the month of March but actually started February 26. So it’s been three full weeks as I write this. How do I feel? Physically I feel great; lighter, not so dense. I notice I have longer periods of satiety and don’t feel the need to snack between meals. The occasional intestinal issues have improved. I may have lost a bit of weight, although that was not my aim. I believe I was not eating enough in week two since I found myself feeling lethargic, so I made sure to eat more food to get the calories I need for my activity level. Eating WFPB doesn’t mean restricted intake, I was just finding my way around a different way of thinking about meals and what to prepare, and not eating enough.

Mentally I’m a bit frustrated. The mental frustration comes from two areas. One is not having a partner in the experiment, someone to support the transition and share ideas with. Like a health coach, you ask? Well, yes, that would be a help, lol! Or someone to travel the path with me since it’s harder when those close to you aren’t willing to give it a try and don’t really understand why you want to do this.

The other area of frustration is eating out. Restauranteurs for the most part cater to omnivores, and understandably so since they are the majority. But could restaurants please, please have an entrée other than salad that is fully plant-based? One that I do not have to ask – “Is there milk in that?” or “Please omit the cheese.” One where there is flavor without resorting to ‘fake’ meats, cheese, or eggs. Certainly there are some restaurants that are all plant-based or have many options for vegans, but not often the kinds of places my dining partners want to go to. And some of those places do rely too heavily on highly processed ‘meat’ replacements – not something I want. Trust me, I understand the whys of this and trying to please a variety of palates and encouraging reluctant omnivores to try meatless eating. But I would also like to be able to go to the places we like to go and know there is something to order without a fuss. Maybe like-minded people will keep asking for better options as interest in WFPB eating increases and that will encourage chefs to add an item or two.

Have I been successful? Well, yes and no. Yes, because I am trying new recipes and some new foods, I feel great, and I know I am balancing my nutrition needs. I had one oooops! And one deliberate choice due to the frustration I mention above. The oooops was in the lovely spring lasagna I made early on – it used pesto rather than marinara sauce and I used a store-bought pesto (Kirkland’s from Costco – best stuff ever!) quite forgetting it has cheese. Oh, well. Then this past weekend we wanted to watch some of the March Madness at a local pizza place. NOTHING on the menu was cheese-free, and leaving the cheese out of any sounded tasteless and troublesome so I ordered pizza. A Margherita so there was no meat but there’s the cheese. I was quite ready to quit the whole experiment but a clearer head the next day told me to keep on it!

Has it been difficult? Well, no and yes is the answer here too. I am not a big meat eater anyway so that has not been burdensome for me. Maybe a little tiresome for my husband, as he misses some of his favorites that have chicken or fish. And I stopped using most dairy products long ago, although cheese had crept back in to our meals a little. I miss eggs more than meat or cheese. And of course avoiding cheese in restaurant meals has been a little tough. I think it does take more planning and effort to cook meals that satisfy hunger to the same extent a hunk of animal protein does. Much more prep work than popping a chicken breast in the broiler and tossing a quick salad! Here are some of the dinners I’ve eaten since the last post:

  • ‘Mexican’ salad cups – quinoa, beans, raw zucchini, tomatoes, salsa dressing in lettuce cups
  • Lasagna with beet greens filling, marinara, tofu, and vegan mozzarella-style cheese; simple side salad
  • One Pan Farro with Tomatoes; sautéed cauliflower
  • My ‘Everything’ salad – bits of all the vegetables I have on hand that work in a salad
  • Italian restaurant (veggie panini, hold the cheese)
  • Thai Noodle salad – lettuce, carrot, cucumber, bean sprouts, red bell, rice noodles in spicy peanut-ty dressing
  • Vegetarian sloppy joes on whole grain buns; cabbage slaw
  • Broccoli with udon noodles in spicy peanut sauce; Roasted Brussel sprouts in Momofuku sauce
  • Crunchy Salad – lots of crunchy vegs like raw carrot, celery, daikon radish, toasted seeds
  • Creamy carrot and sweet potato soup; spicy garbanzo fritters
  • Mexican restaurant (veggie taco, arroz side)
  • Pizza restaurant

I try to alternate hot meals vs. chilled salads, all veggies vs. veggies with beans or grains, eating in with eating out, and of course, what works with other plans on a given day. As well, the weather turned hot this past week so appetites go down. More salads will appear on the menu.

I would say a word about the meat replacement products. They can be a bridge to switching to a plant-based way of eating, especially for someone concerned about missing out on certain favorites or about not feeling full after a meal. But there are so many plant foods and so many ways to prepare them, that looking for ways to replace meat with a meat replacement may keep you from fully exploring all those plant foods and methods. Also, be careful of the replacement products – some are full of ingredients you really don’t want to eat and are highly processed. Read labels and know what you are buying.

All in all, I’m feeling good about this process and what we’ve been eating. By the end of the month I believe I’ll have the hang of menu-planning, which will simplify my food shopping. Right now I have an overabundance of vegetables in the fridge! Will I stick to it for life? I can’t say for sure, maybe I’ll know by April 1. Stay tuned for more!

What is it? Whole food, plant based eating. Basically it’s a vegan diet but with the emphasis on whole foods, foods in their most complete state. Less processed, not stripped of goodness and nutrition. Why am I writing about it? Because I decided to embark on this eating plan for the month of March! I want to see how well I do avoiding all animal and seafood protein, all dairy, and eggs. I think you will be reading a lot more about this way of eating if you haven’t already.

There are many reasons people decide to forgo eating the produce of animals: Animal rights and protection from cruel mismanagement; a person’s own health; not liking the taste or texture of flesh; religious restrictions; and some more, I am sure. I have been reading many articles on why a plant based diet is better for human health, and I want to see for myself how it affects me, if at all. I am in good shape, with a good weight, ‘good’ blood levels, and overall good health. So I don’t look for a major shift in any of that. Yet, will I lose weight, which I do not want to do? Maybe I’ll gain weight, which would be ok (as long as not too much!). Will I feel less energetic, more tired? Will my occasional intestinal distress clear up? Will I feel hungry all the time or more satiated than on my present way of eating? Will it be a lot more work cooking and planning meals? I’ll post updates each week so you can see how it goes for me. A well-rounded plant based diet does require some planning to make sure one is getting a full complement of nutrients and sufficient calories – potato chips and soda make a ‘vegan’ diet but not a healthy one!

My eating plan this month will consist of many vegetables, whole grains, beans and pulses, seeds, nuts, and fruits. My last post was about raw food diets not being for me, so will have a mix of raw (salads) and cooked vegetables. I have a wide repertoire of recipes and there are thousands more available on the web. Most can be adapted to solely plant based. We eat a lot of meatless meals already, so my husband is accustomed to it. He is not fully on this ride with me, but agrees if he feels the need for meat, he can get it when we go out for dinner, about once a week. Probably the hardest thing for me to skip will be eggs – I don’t eat a lot of eggs but they can be a quick and satisfying meal or snack, so I will miss them. We are about 98% dairy free, with just the occasional buttermilk for a dressing or biscuits or maybe a little cheese now and then. So going 100% dairy free will not be tough for us. I do have some processed foods in my kitchen but not a lot and even those are minimally processed. Got to have a little convenience! Breakfast and lunch have not really changed for me. I usually have oatmeal and toast or a breakfast ‘cookie’ and fruit in the morning – I just switched to coconut oil or peanut butter in place of butter on my toast, for instance. Lunch is mostly meat-free anyway for me, consisting of leftovers or maybe a veggie patty from the freezer. I actually began the WFPB on 2/26 since Sunday starts my week of menu plans. So far our dinners have been:

  • A salad of spinach and lettuce topped with red rice, sliced celery, shredded carrot, slivered almonds, dried cranberries, and vegan mayo mixed with curry powder and mango chutney
  • A variation of Dr. Joel Fuhrman’s Tex-Mex salad of lettuce and cabbage, black beans, corn, tomatoes, onion with an avocado based dressing
  • A veg-full soup with lentils and lots of spices
  • A veggie stack plate from a local restaurant (pita stacked with hummus, beets, garbanzos, quinoa, more)
  • Pasta with a fresh tomato sauce; sautéed broccoli leaves; sautéed asparagus
  • Red rice and black bean filled corn tortillas, enchilada style, with homemade enchilada sauce; a broccoli salad with cherry tomatoes, avocado, and spring onion in a light lime dressing; and a roasted kale, fennel , and delicata squash dish
  • Thai food from a local restaurant (Asian restaurants make eating veg easy!)
  • Spring Lasagna from Mollie Katzen’s Heart of the Plate cookbook; side salad
  • Roasted Beet and Spinach salad with walnuts

 

I am not stating everyone should give up all animal produce for all time. Humans are omnivores, meaning we can digest and assimilate food from animals and plants. Each person must decide for themselves. However, the way too much of our animal or fish protein is produced today makes the quality far inferior to the meat our grandparents ate. Factory farms where cattle, pigs, or chickens live in filthy, overcrowded conditions, are fed with feed not suitable for anyone’s consumption, and dosed with hormones and antibiotics whether needed or not and fish farms where the water is extremely contaminated, the fish are overcrowded, and again the feed is not suitable – these conditions are not how animals should live. The animals are stressed and therefore their flesh is of poor quality and reduced amounts of vitamin E, beta-carotene, omega-3 fatty acids, and CLA (conjugated linoleic acid). Plenty of studies point to improved health and lower risk of modern lifestyle diseases in people who eat plant based diets. Reductions in diabetes, obesity, and some heart disease are most often cited. Some people simply don’t like the look, smell, mouth-feel, and taste of meat. And some religions prohibit eating the produce of animals. Whatever your reasons, if you have thought about ‘going veg’ give it a try, it could be interesting. Commit to a reasonable length of time – no less than two weeks – and see how you feel. I’ll post updates on my progress as the month proceeds!

I’ll begin with a confession – adopting a raw food diet is not for me! So why write about it? Well, I know there are many high-profile proponents of this style of eating so I wanted to understand it better in case clients ask about it. And since I learned some things, I thought you might like to also!

The raw food diet basically means eating foods that have not been cooked or at least not heated over ~115°F. There is no *one* raw food “diet” – the ways of following vary among adherents. Even the maximum temperature that foods can be warmed to without being considered ‘cooked’ varies. There are those who eat 100% raw food and those who eat 60-85% raw, with the remainder of their diet cooked foods. Raw meat (think sushi, sashimi, steak tartare, and some cured meats), raw (unpasteurized) dairy, and raw eggs are included by some raw foodists; many avoid these foods altogether. Some eat soaked or sprouted grains and others stick to only vegetables and fruits, nuts, and seeds. All of the plans I read about exclude processed foods, refined flours and sugars, all or most vegetable oils, and coffee. Most stress using organic produce as much as possible. One person writing on being ‘fully raw’ stated one should not eat vinegars, salt, oils, or spices, and should limit good fats like avocados and nuts, and frozen or dehydrated fruits and veggies.

So, what are the advantages and disadvantages of this eating style? Proponents believe that cooking destroys vital nutrients and enzymes in food, and even causes toxicity in the food, so they believe raw food has more nutrients. They believe a raw food diet helps with weight control, and that it will help new followers lose weight. It’s thought eating raw fruits and veggies can reduce acidity in the body and help alkalize it. And there are claims that raw food is easier to digest and moves through the digestive system more quickly than cooked food. Some writers made other claims about protection from other diseases like cancer, diabetes, and heart disease. It is said people eating raw have more energy, better skin, and lower blood pressure. Disadvantages include the difficulty of eating out, whether at a friend’s house or at a restaurant; the additional prep time needed to make a meal – more chopping, blending, sprouting, dehydrating, etc.; limitations on what can be eaten; it is more difficult to make sure you are getting all the nutrients you need in the right proportions; increased risk of food borne illness and pathogens from commercially sold produce; and a follower must understand how raw differs from cooked in foods like broccoli and cauliflower, which contain compounds called goitrogens. Goitrogens may block thyroid function but are deactivated by heat, so eating lots of raw cruciferous veggies could lead to thyroid problems.

As with most health topics on the web, this one has believers and deniers, wild claims for and arguments against. I saw a whole lot of claims with no explanation of their basis in fact. I read an article of how eating this way nearly killed someone. Well-known doctors speak up for it and others speak against it. Traditional Chinese medicine and Ayurveda both promote cooked rather than raw foods. My take? I think the general guidelines for a raw diet are good, in that they include a lot of vegetables and fruits, little or no animal protein, no processed ‘junk’ food, and no refined sugars or flours. They promote organic, whole foods. Raw or cooked, eating this way is way better than the typical western diet. The plans seem flexible so they allow people who want to call themselves “raw foodies” can eat mostly raw but maybe include some lightly cooked food. And for those who do want some cooked foods, the recommendations are for light, gentle cooking – not fried or grilled to a blackened state. I question the claims of easier digestion, and this is one claim that was made without any citations of studies to back it up; in fact, articles weighing pros and cons were more likely to offer explanations of how this is not true. Claims of enzyme and vitamin loss from cooking were perhaps over-stated. Produce loses much of its nutrition the longer it waits past harvest and certainly cooking can add to that loss. Many cooking methods do not appreciably destroy nutrients, and even enhance some nutrients. A few articles stated that cooking makes food acidic, but this is not always true; also, our body determines our blood PH from many factors and constantly regulates it, and food does not change that. However, reducing some naturally acidic foods like meat, cheese and some grains is good for you, just not for your PH balance.

This way of eating is not for me because while I eat a fair amount of raw vegetables and fruits, I also like steamed veggies, hot soups, casseroles. And bread and pasta. I think the human race made giant strides in evolution because we learned to cook food, and those strides wouldn’t have happened if cooking destroyed nutrition. Many diseases that have become common in western, developed nations are due to poor eating habits, over-processed foods stripped of nutrition, and over- or under-consumption of foods due to ever changing food guidelines.

What do you think? Would you want to eat this way, or do you already?

Today I want to dive into Michael Pollan’s famous quote of “Eat food. Mostly plants. Not too much.” On the surface it is pretty simple, and I do like simple! But as I listened to some videos of Michael discussing food topics I realized I may not fully understand the depth of its wisdom.

Eat food. Sounds easy.  But by this he means actual food, not food processed into something else that resembles food but is very far removed from its origin. Would someone from 100 years ago recognize the food? “Food” means it is not full of hydrolyzed protein, mono-glycerides, natural flavoring, saccharine, etc. We should seek food items grown the way nature meant, not by using industrial methods that strip the earth of nutrients, pollute the ground and water with pesticides, degrade the lives of animals in feedlots and factory farms, and give cause for deforestation. “Pasteurized processed cheese food” is not food in the context of this quote, for instance. We should eat corn – fresh off the cob or frozen, or as cornmeal, perhaps – grown by a real farmer, not by a corporate conglomerate, and not turned into one of the hundreds of ingredients you would not suspect are derived from corn. Choose meat as close to how it came from the animal, like a steak or chicken breast and not the ground up bits mixed with cellulose to produce ‘lunchmeat’ or ‘chicken’ nuggets. Yogurt is milk cultured with specific strains of bacteria, that’s all – not necessary to include added sugar, fruit, gelatin, probiotics, and more. Oats are easy to cook – there’s no need to process oats to death so they can come in a little envelope with “real and artificial flavorings” added.

Mostly plants. Meaning the edible parts of vegetables, fruits, grains, mushrooms, and even flowers. Simply prepared fresh vegetables are most delightful. Eat whole grains like brown rice, farro, and wheat berries rather than grains ground into flour; although whole grain flour is more nutritious than bleached white flour it still impacts blood sugar and insulin levels. Enjoy all of the apple or an orange and not just the juice that can be extracted. Edible flowers add color and flavor to a lovely fresh salad. These foods provide us with almost all the nutrients we need for health, and with the variety of colors and textures to be found they are satisfying for our aesthetic taste buds as well. There are so many different plant foods and so many ways to combine them into delightful dishes, I think it would take a lot of years of cooking meals to ever repeat the same dish if you didn’t want to! Pollan stresses that humans are omnivores and some of us will not find satisfaction with a strictly plant-based diet. Yet if western cultures ate more plant foods and less animal foods, we’d have better health, our land would have better health, and the world would see less environmental damage.

Not too much. Don’t eat until you are stuffed, stop before you feel full. Many cultures, where food scarcity is not a problem, teach their young to eat only until they are 2/3 full or 4/5 full or until they no longer have hunger. Be mindful of portion size; many of us were taught to clean our plates, so when we overload it to start with, we are set up to overeat. Don’t feed your boredom, anxiety, or depression by mindlessly snacking or eating when you aren’t even hungry. Sit at a table when you eat and pay attention to what you are eating – you will derive more satisfaction from the meal and become more aware of how much you eat. It will help you learn when to say when. Consider sharing an entrée with your companion at restaurants, especially those whose portion sizes are large. Eventually they may get the idea of reducing portions to normal size. By eating this way, you not only help your own health, you help reduce food waste.

So, sound and simple advice. Eat food. Mostly plants. Not too much. Common sense, really. No need to count calories, fat grams, carbs. No need to worry about the next bad-for-you-food story, because you are eating a moderate amount of a variety of foods and skipping controversial additives. You are eating a balance of fats, proteins, and complex carbohydrates. Add water and exercise and you’ll be in the pink!