Recipe - Cinnamon-Apple Oatmeal

This is a nice, warm breakfast for those cold winter mornings.  Much healthier than the processed, packaged oatmeal, it cooks up in minutes.  Yum!

Cinnamon-Apple Oatmeal

INGREDIENTS

1	cup apple juice
1	cup water
1	medium apple, cored and chopped
1	cup uncooked old-fashioned rolled oats
1/4	cup raisins
1/8	teas cinnamon
1/8	teas salt
	slivered almonds

INSTRUCTIONS

1.	In a medium saucepan, bring apple juice, water, and chopped apple to a boil over medium to high heat. Stir in oats, raisins, cinnamon, and salt until well blended. Cook, uncovered, over medium heat for 5-6 minutes or until thick, stirring occasionally. Spoon into bowls and top with slivered almonds.
2.	Makes 2 generous servings

Recipe - Split Pea & Yam Soup

This soup is so yummy!  Chips and sour cream topped it off nicely. Next time I make this recipe, I think I will experiment by using more broth than water.  I'm not sure it can taste better, but it will be fun to try.  This recipe originally came off the Forks Over Knives website, and I only made a few changes. 

Enjoy!

Split Pea & Yam Soup

INGREDIENTS

10	cups water (I used 4 cups vegetable broth and 6 cups water)
2	cups dry split peas
1	medium yellow onion, chopped
1	medium yam, diced
1 - 2	medium white potatoes, diced
2	ribs celery, diced
3	cloves garlic, minced
1	teaspoon dried oregano
1/2	teaspoon ground cumin
2	teaspoons salt
1/2 to 1	bunch kale, chopped into bite-size pieces (I didn't use the ribs)

INSTRUCTIONS

1.	Fill a large soup pot with the water, broth, and split peas and bring to a boil. Turn down to a low-medium boil (not a simmer) and cook for 30 minutes, stirring occasionally.
2.	Add the onion, yams, potatoes, celery and dried herbs/spices, and continue to cook at a medium boil for about 15-20 minutes until the potatoes are soft, stirring occasionally. (Add a little water as needed if soup gets too thick.)
3.	Add in the kale and cook for an additional 10 minutes. (Optional: remove some of the soup, add to kale in a blender. Blend until smooth, add back into the soup.
4.	Serve hot. Optional: garnish with chopped tomatoes.
5.	Chef’s Notes:
6.	Add barley: You can substitute 1/4 cup of barley for a 1/4 cup of the split peas (if you are not sensitive to gluten). This results in an even heartier soup.
7.	Soup texture: Create a smoother soup by using a handheld potato masher or electric immersion blender, or by pouring half or all of the soup into a blender or food processor (cool a bit first before doing this so there is no danger of burning yourself).
8.	Potatoes: Yukon Gold potatoes are my favorite to use in this soup since they are so naturally buttery and creamy, but any kind of white potato can be used. Same for yams: any type or sweet potato can be used. I like to peel my potatoes for this soup, but you may also leave the skins on.
9.	Onion/garlic: Two teaspoons granulated or powdered garlic may be used in place of the fresh cloves. I like to chop the onion using my food processor because it gets the pieces very small without making my eyes water.

Recipe - Vegan Mac & Cheese

Sometimes imposter foods just don't stack up.  I made my husband a "tuna fish" sandwich once that was meatless.  Poor man.  I didn't make it clear enough that this was not tuna, but a knock-off.  It was a shock, and not a pleasant one.  After that first surprise, he kept eating and by the time the sandwich was finished it wasn't too bad.

Now, when I try an imitation recipe, I make sure it is crystal clear what it is.

A few weeks ago, I tried some vegan cheese sauce.  After a little tweaking, it tasted pretty good to me.  I made Mac & Cheese with it.  Yummy!

Soak the raw cashews for 2-6 hours.  This makes the cheese sauce creamy.  The salt can be any kind you have on hand.  The nutritional yeast was not hard to find.  I have seen it in the health food store and the local WinCo in the bulk section.  It is a yellow colored flake and has a cheesy taste to it.  The coconut oil is more like the consistency of butter than oil, but it melts at a very low temperature.

Vegan Mac & Cheese

INGREDIENTS

2 1/2	cups macaroni noodles (8 oz)
1 to 2	cups broccoli florets
For sauce
3	tbsp fresh, organic lemon juice
1	cup water
1/4	cup extra virgin coconut oil
3	tbsp nutritional yeast
3	tbsp tahini
1	tsp onion powder
1	tsp garlic powder
1/2	tsp paprika
1/4	tsp tumeric
1	cup raw cashews, soaked
1 1/2	tsp pink Himalayan or Celtic sea salt

INSTRUCTIONS

1.	Prepare your macaroni noodles according to the manufacturer’s instructions. Rinse and set aside.
2.	While macaroni is boiling, steam your broccoli. Don’t over steam. Vibrant broccoli means nutrients are intact.
3.	Place all sauce ingredients in the blender and pulse until creamy.
4.	Place sauce, cooked noodles and steamed broccoli in a saucepan to warm for about 5 minutes. This will thicken the sauce and blend all the flavors in a pretty magical way.
5.	Yum! Store extra in an airtight jar in the fridge. Warm over the stove or eat cold when you want more.
6.	TIPS & SUBSTITUTIONS:
7.	Try tossing a chipotle pepper into your cheese sauce and blend for a spicy version.
8.	Add organic red pepper to the cheese sauce when blending for an orangish cheese sauce.
9.	Add 1 tsp of Liquid Smoke (Colgin is gluten-free) to the cheese sauce for a smoked cheese flavor.
10.	Make it baked! Prepare recipe as you see here, but put in a glass casserole dish. In a separate bowl, toss some organic chopped kale leaves with olive oil, a pinch of salt and gluten-free flour. Sprinkle on top of your Mac & Cheese and bake in the oven at 350°F for about 20 minutes. The kale tastes just like a breadcrumb topping.
11.	Mix in some toasted sunflower seeds for crunch.
12.	Try using sprouted grain pasta or gluten-free spirals instead of macaroni noodles.
13.	Add some chopped sundried tomatoes.

Brushing

With all my research and study since this lifestyle change, I have come across some really odd "health" ideas.  Many conflict with each other.  Some are way out in left field.  It seems that I have to find a place that is comfortable for me.

One new idea (for me, anyway) that I have come across is dry skin brushing.  One of the benefits is that it helps the lymphatic system do it's job of cleaning out the toxins from the body.  The immune system is also boosted.

At first it seemed like a real weird idea, but I decided to try it since it was inexpensive to buy the brush, and it didn't seem like it could do harm.

Here is a video explaining why and how to brush your skin.

So I bought a natural bristle brush at Target that looks similar to this one.  It was in the cosmetics area and cost around $6.  My handle can come off.  Some do not.  It doesn't really matter.

 

Every morning I brush my dry skin.  It takes about 5 minutes, I guess, and feels so good.  I have noticed that my skin is softer.  Also, my immune system seems to be stronger.  (Probably from this and from my diet change.)  A few weeks ago my grandson was quite sick with a cold and an ear infection.  I was with him and he sneezed in my face.  A few days later, I started to sneeze and knew a cold was coming on.  In total, I sneezed for 2 days, had a bit of a runny nose for part of one day, and that was it.  Whereas my grandson still sick.  I have been susceptible to bronchitis most of my adult life.  Yesterday I could feel the beginnings in my lungs.  Today, it feels like I am halfway better.

Whether or not the health benefits are all in my mind, it feels good enough to continue.

Recipe - Yamadillas

This is a great recipe. I am not usually a yam fan, but this recipe was the exception.  I tried it out on five carnivorous adults, and they all liked it.  Even with the chipotle added, it is not a spicy dish.  It was delicious with the toppings.  

(The name rhymes with quesadillas.)

Yamadillas

INGREDIENTS

4	cups Yams (2 lbs)
2	tbsp vegetable broth
2	tbsp chopped green chiles
2	tsp lime juice
1	tsp minced chipotle in adobe sauce
3/4	teaspoon ground cumin
1/2	teaspoon minced garlic
	One 15 oz. can black beans (rinsed and drained)
8	tortillas or Flatouts
	Salsa, tomatoes, guacamole, avacado, sour cream, or cheese

INSTRUCTIONS

1.

1) Put the yams in a saucepot with enough water to cover them. Bring to a boil, reduce heat, cover and cook for about 12 minutes, until soft. Drain off the water and add the vegetable broth. Mash with a potato masher until smooth, then stir in chiles, lime juice, chipotle, cumin and garlic. Mix well, stir in the black beans and stir again.

2.

2) Heat a large non-stick griddle on the stove over medium heat. Spread some of the yam mixture on tortilla or Flatout, then put a second tortilla or Flatout on top. Cook for a few minutes on each side until golden, making sure not to burn. Repeat with the other tortillas or Flatouts. Cut into into four or eight triangles and serve with tomatoes, salsa and/or guacamole spooned over the top. Enjoy!

Recipe - Tahini

Tahini is an ingredient found in hummus, *baba gahnouj, and I have recently discovered it can be used in a whole host of dishes, including soups, baked goods, and cookies.  It is available at most health food stores, or places like Sprouts, but it is so easy to make if you have a good blender.

There is one thing I would like to say about making tahini.  I have made it with oil and without.  It is easier to make with oil.  If you choose to make it without, add small amounts of water as you go.  The goal texture is for it to be thick, but it should slowly pour out of the container.  It might look a little grainy.

Tahini INGREDIENTS 1 2/3 cups sesame seeds 2 Tbls water INSTRUCTIONS 1. Preheat oven to 350. Toast sesame seeds for 5-10 minutes, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes. 2. Pour sesame seeds into food processor and water. Blend for 2 minutes. Check for consistency. The goal is a thick, yet pour-able texture. Add more water and blend until desired consistency. *Baba Gahnouj is similar to hummus, but made with egg plant instead of chick peas.

Why a plant-based diet?

My son has been a vegetarian for a few years.  In my uneducated state, I would think of his diet and in my head only take the meat away.  It sounded like it would be possible, but not enjoyable.  Cooked vegetables and I have never gotten along, and the thought of cooking some frozen peas and corn and a baked potato for dinner sounded like it would get very old.

My son lives across the country from me, and when I knew he was coming for a visit, I decided that I needed to plan some food for him.  Wow!  There was so much more out there than the tired old vegetables from my past.  For two or three visits the same thing would happen.  I started seeing a whole new world of possibilities.  Mushy squash on a plate with butter, salt, and pepper was not exciting, but squash that was sliced, cooked, and added to other vegetables made a fabulous vegetarian taco. When he would leave, I would think, "I could easily become a vegetarian."

About 5 months ago I took the plunge.  It was right after watching the documentary called "Forks Over Knives."  (It is on Amazon Prime and Netflix.)  That was the push I needed to take that final step.  My husband is very supportive and told me to fix food according to my new lifestyle, and if he wants meat he will go find it.  He is not vegetarian, but eats like one most of the time.

The changes look like this.  No more meat.  Hardly any dairy or eggs.  I am leaning toward vegan, but am not there yet.  Almost no processed food.  All of that has been removed from my kitchen.  Sprouts grow here on a regular basis.  Green smoothies are a normal breakfast now.  New recipes are tried a few times a week.  Some are wonderful and added to the rotation.  Some are a flop.  Some get tweaked and tried again.  

Since the change, many good things have happened in my life.  My health has improved, my energy has increased, headaches are now a rarity, I have lost weight, and I believe my immune system is stronger.  I only have two regrets.  The first is that I didn't do this years ago, and the second is not having a medical checkup first so that I could watch the changes happen on paper.

This is not a "diet."  That word implies a temporary state.  This is a lifestyle change.  I will not go back.  The changes are sustainable to me.  I don't miss very many of the old foods.  A few, but not many.  My reaction to a hamburger advertisement surprises me.  It looks unappealing, though I remember liking it.  As more time passes, the list of foods I miss get shorter and shorter.

My new collection of recipes grows all the time.  My husband tells me on a regular basis that he really likes the changes in what I am feeding him.

Now I want to share some with you.