Christmas Pot Luck

Last night was our staff Christmas Pot Luck. It was a wonderful eve with good conversations, loads of food and a celebration of our Exec Director having served 10 years. She is an amazing woman who has dedicated her life to serving others as she serves God.

The food was of course great & this time I actually managed to eat closer to my normal; though not fully as I did have some dairy & gluten. Of course by the time I left my fingers & knees were swollen & I was in pain!  So back to the healthy eating or I shall be sick over Christmas & I sure don't want that.

I decided to do 2 dishes Creamy Carrot Soup and a Vegan Sausage & Sweet Potato Casserole.

Creamy Carrot Soup
This is a mild flavoured soup that is rich but with a hint of orange & ginger it has a surprisingly fresh taste. Cashews and coconut cream powder provide the creaminess that holds all the flavours together.
You will need a blender for this soup.

2 tbsp water
2 onions chopped
1 clove of garlic - this is enough for this soup, just enough to add depth without overpowering it
2 sticks of celery, sliced
piece of ginger, size of 1st joint of 1st finger, peeled & sliced thin
6-8 carrots sliced, more if they are small
1 orange .
1/2 cup of cashews
2 vegetable stock cubes
1/8 tsp brown sugar - this just helps bring out the flavour of the carrots & adds another depth
2 tbsp coconut milk powder; you could use a tin of coconut milk if preferred
Water to fully cover

In a medium large soup pan put over low-med heat with 2 tbsp of water. Add onions & garlic, cook to soften. Add the celery, ginger & carrots and a little water to prevent sticking.
Prepare the orange by removing a thin layer of peel from 1/2 the orange for the zest with a zester or fine grater. Cut orange in 1/2 crosswise as you would to squeeze the juice.  Peel one 1/2 of the orange & put the segments from that 1/2 into the pan with the veg. Squeeze the juice from the other 1/2 into a cup & keep for later. Keep the peel for making the garnish.
Add cashews, coconut powder, brown sugar & stock cubes to pan, pour in water to fully cover and come a couple of inches above veg mix.
Bring to a boil & then turn down to simmer for about 30-40 minutes

Garnish
1 small carrot sliced thinly into rounds
the peel from the orange
a very small pinch of salt
2 cups of water

Place all in a small pan & bring to boil. Simmer til carrots cooked al dente, about 10 minutes. Do not drain, just place pan to side.

Serving
If you do not have a vitamix or other high power blender that can cope with hot liquids  let the soup cool for a while. Put the soup mixture though your blender in batches. It should be rich & creamy but not too thick, use the water from the garnish carrots to thin down after you have blended the complete soup mix. Discard the cooked orange peel, unless you want to cut away any remaining zest to add to the soup.Gently reheat.

Top bowls of soup with a few slices of the garnish carrots.
Enjoy

Vegan Sausage & Sweet Potato Pot
This is a hearty dish that is pure comfort food & one man said he would not have known it was a vegan sausage as it was tasty & had a nice texture.
This dish does take time & has a few different steps to make it the best taste & texture, there are shortcuts but using them gives a very different dish.

Step 1
1 large sweet potato, cut into chunky cubes
1 carrot cut into similar size chunks
1/4 butternut squash, peeled & cut into similar size chunks
1 small potato cut into 8
2 small round eggplants, cut into 8-12 bits
1 tsp olive oil
salt

Pre-heat oven to 375
In a baking tray, spread olive oil over bottom. Toss all veg in oil in pan, then arrange in one layer sprinkle with a little salt. Cook for 15 -20 mins, stir so all veg is turned over. Cook for another 15-20 mins till all veg is cooked, soft on inside with a bit of brown crispiness on outside

Step 2
Do this while root veg are roasting:
2 onions cut in 4 & sliced thinly
1 head of garlic sliced crosswise
1 tbsp vegan marg

Put marg into a large frying pan or wok & melt, add garlic & soften, add onions & cook slowly to caramelize.
Add
8-10 mushrooms quartered
1/2 red pepper
Cook for a few mins til pepper has softened & mushrooms are nearly cooked. if the mix is getting dry add a tsp each of balsamic vinegar & tamari
Add
2 medium tomatoes roughly chopped.
2 tsp of balsamic vinegar
2tsp tamari

Cover & simmer on low for 5 -10 mins

Step 3
2 Tofurky spicy Italian sausages, sliced into round (about 16 per sausage)
a little olive oil to stop sausage sticking to pan

In a large flat bottom fry pan heat oil over a medium heat add slices of sausage in one layer. Cook till beginning to crisp & brown, turn over slices & cook till crisping a little.

Combining
Add the roasted veg to the caramelized onion mix, stir. Top with sausage slices, stir to just mix them in a bit. Serve.
This goes well with a crispy salad or some steamed green veg, like broccoli or spinach
Enjoy

The shortcut ..........
I have made this all in one pan, starting with the onions etc from step 2, then a adding the veg from step three &  adding  stock then cook everything together. Just before the end I add the sliced sausage. This method produces a wetter, mushier dish; it still has flavour but is less  complex in both preparation and in resulting quality.

Moving on from 'Earthlings" movie to the simplest recipe I will ever share

I am doing a 2nd post, in the hope of taking my mind away from the trauma of watching 'Earthlings'.

If I think about the animals I get overwhelmed, distressed and so angry! If I think about what producing meat & dairy does to the planet the same thing happens.

So I try to be focused on the benefits to my body, my mind, your body & your mind, our emotional & spiritual well being & the way a whole plant food way of eating will make anyone feel better & be healthier. This does not mean I don't care about the animals, the planet etc. It means I keep my sanity & don't go round doing crazy things.... and I know that eating this way has positive effects for the animals & planet so I can rest easier.

However, to be honest, being a vegan, who is committed to a whole-plant food diet is not easy at times.

The reason is addiction.

Just like a smoker or drug addict the cravings for something that will kill you is sometimes overwhelming. I do well when I eat alone or with like-minded people. But when with others I can get weak-willed. The weird thing is each time I give in, I am so disappointed. The flavour & texture are not what I think they will be, the satisfaction is missing. The side effects of consuming the poisons of animal products are awful, pain in joints, head, foggy brain, upset digestion etc.

So I spend a lot of time & energy in creating recipes, adapting other peoples recipes, researching the effect of food on our bodies.

I love that with a few ingredients I can make something that is delicious, takes away the cravings, satisfies the taste, texture and dietary needs of my body & makes me feel good after I eat it.

Dr John McDougall has looked at what our human diet looked like in the past. He has found that "starches" are the common thread. Potatoes, rice, wheat, sweet potatoes etc. Most cultures then add other locally gathered  vegetables & fruit. As societies became more commercial, affluent etc more meat, fish, dairy was added & the more disease increased.

I was born in the mid 50's so I can remember meals that had potatoes had the biggest part of the plate, then veg fill most of the rest of the plate & a bit of meat taking up a small space. My husband's grandmother & my paternal grandfather were Irish & they grew up on mashed potatoes & gravy with some veg like cabbages or peas added. Meat was for Sunday, fish was for Friday & a slice of bacon was a treat for Saturday.

Somewhere, we got duped & put meat & dairy as the star & were told that was healthy, balanced eating. But with rising occurences of affluent diseases like heart disease, diabetes, glaucoma, arthritis it is obviously not the case.

So here is the simplest recipe you will ever get from me
Colcannon
Left over mashed potatoes
Left over veg - what ever you have
1 onion, sliced
Salt & pepper

Optional:
non dairy milk
nutritional yeast
Herbs
Steam-fried mushrooms

In a large frying pan put a tablespoon of water. Add sliced onion & steam-fry till translucent & just starting to brown. Add potatoes, add veg;  mix & stir. Heat through. Add salt & pepper .

You decide if you want smooth & creamy by adding non-dairy milk.
You can add nutritional yeast for a cheesy umami savouriness.
Add herbs for a different take.
I add steam-fried musrooms if I need a meatier texture. I like them piled on top
You can also continue cooking so parts of mix get brown & crispy more like bubble & squeak.

Simple. Filling. Tasty. Versatile.
Enjoy

Earthlings movie

I have just watched 1/2 the Earthlings movie http://documentary-movie.com/earthlings/

It starts with where our pets come from & what is done to them & that is bad enough, considering many of us claim to be animal lovers.

Then it goes to meat & dairy production. This is the most horrifying thing I have seen in years, but if someone is a committed meat eater they should watch this so they know where their "food" is coming from.

The terrible thing is there are people who know this, see this, do this for their living & still eat meat. It begs so many questions about what we are capable of to feed our addictions.

Updated position paper

My friend Gwen sent me this good news that nutritionists are updating their research:

The Academy of Nutrition and Dietetics Publishes Stance on Vegan and Vegetarian Diets

November 29, 2016

Vegetarian and vegan diets are healthful, may prevent and treat chronic diseases, and are better for the environment, according to the Academy of Nutrition and Dietetics, the world’s largest organization of nutrition professionals. Researchers updated the 2009 position paper on vegetarian diets and concluded that not only are vegetarian and vegan diets appropriate for all stages of the life cycle (pregnancy, infancy, childhood, etc.), but they also help reduce the risk for heart disease, high blood pressure, type 2 diabetes, stroke, obesity, and some types of cancer. The updated position paper presents a section on environmental issues which concludes plant-based diets are more sustainable and less damaging to the environment.

Spiced Veg & sprouted rice & lentils

I love the fact that our community centres do good food boxes for elderly, families or those who have limited  funds. We get them for our clients & as a not-for-profit our staff & volunteers can purchase them too. These boxes contain a wonderful mix of vegetables & fruit. So today I made a big pan of spicy veg & a pan of sprouted crimson lentils, wild rice & quinoa. I bought a bag of prairie blend by floating leaf which also includes sorghum & brown rice. The sprouting means it all cooks in about 20 mins & the nutrients are apparently more available.

Spiced Veg
2 onions, chopped
1 head of garlic, peeled & sliced
2 carrots sliced
4 sticks celery, sliced
1 small-medium sweet potato, chopped
1 potato, chopped
1/2 small butternut squash, chopped
3 baby eggplants, chopped
water

Put a couple of tablespoons of water in a large soup pan, heat on medium add veg in order one at a time. Sweat a few mins

Add
2 tbsp ground corriander
1-2 tsp cumin
1-2 tsp cardamon
1-2 tsp garam masala
a  shake of gound cayenne - depends how hot you like it
Stir & sweat a bit more to remove rawness of spices.

Add
Water to cover
2 veg stock cubes
small tin black beans or chickpeas or other favourite beans.

Bring to boil, cover & simmer for 40 mins

Sever with spouted rice, quinoa & lentils or you favourite rice or quinoa.
Enjoy

Purple/Red soup... not quite Borscht

I got a big bag of beets, and a bag of small eggplants, I have seen them called Indian or baby eggplants. I roasted some & enjoyed them as a side dish, but what to do with the rest????

So my creativity got going and came up with a soup on the lines of borscht but not really borscht. It has a classic mirepoix as the start point but then the herbs change everything!

Purple/Red soup
2 onions - I used 1 yellow & 1 red, chopped
1 carrot, chopped
2 sticks celery, chopped
2 large beets, topped & tailed, washed but not peeled
4  baby eggplants, topped & cut into 6 pieces
2 tbsp water

Put water in pan & add veg one at a time in order, allowing time to sweat.

1 tin black beans, drained & rinsed
1 tbsp dried dill or a bunch of fresh dill
1/4 to 1/2 tsp ground caraway
2 vegetable stock cubes
Water to cover all ingredients

Add these to pan with veg Cover & bring to boil. Turn heat down to simmer & cook for 30-45 min til veg is cooked. Season with salt & lemon pepper if needed.
Top with vegan sour cream if liked.
Enjoy

How to get a Wow factor from your veggies Part 2

Here is the 2nd part of the Wow Factor information. My friend Gwen sent this to me and when I find out where she got it from I will include the link. I must admit my go to is Mirepoix probably because I lived in Jersey off the coast of France for so long.

The Trinities

Most of us eat at a global table. Whether it's due to our own origins, travel, having friends and families with diverse backgrounds, or eating at our big city ethnic restaurants, we crave flavors from around the world. Many of us even have enough of an international palate that blindfolded, we could name a dish's country of origin after only one or two bites.

There's a reason why it's so easy. It's because of the trinities.

Nearly every national cuisine has, at its foundation, a trio of ingredients that when cooked together forms a flavor base. These are usually aromatics, herbs, or spices, combined in either equal amounts or sometimes in a ratio of 1:2:3. They're cooked together at the start of a dish, usually in a slow sauté in butter or oil, so that the flavors release and blend to become a distinctive and complex basis for stews, braises, sauces, soups and stir fries.

The best known trio may be the French mirepoix of onion, carrots and celery, or perhaps the Spanish sofrito of garlic, onion and tomato. But trinities are not exclusive to western European countries. On the contrary -- they're common around the world and it's the reason why with one bite you can know a dish's origins -- and maybe also be reminded why a certain cuisine is a favorite.

Since regional cooking in any country has many variations, trinities are not hard and fast rules. But I think it's fascinating that cooking from a consistent foundation of flavors is practiced globally. For any home cook who regularly makes an internationally eclectic mash-up of recipes, it's compelling to see how certain ingredients are a cuisine's hallmark.

The point of knowing the culinary trinities is not to reduce a cuisine to an ingredient cliché but instead to be able to recognize where many of our most-loved defining flavors have originated. I suspect that for some of you, reading this list may give you a few "ah-ha" moments as you realize how certain ingredients connect the ethnic foods you love the most. It may also serve as a guideline for stocking your pantry: if you love to make Thai or Greek or Jamaican food, you'll know which ingredients to keep.

With this in mind, here are some of the most commonly known and cooked trinities:

·         Brazil: The regional foods of Bahia are flavored with dende oil, coconut milk and malagueta pepper.

·         Cajun/Creole: Called the "holy trinity" -- chopped onion, bell pepper, and celery. Used in classic Louisiana dishes including étouffée, gumbo and jambalaya.

·         Chinese: Although China's regional cuisines will vary, many Chinese dishes begin with a base of scallions, ginger and garlic. Others use a trinity of garlic, ginger and chili peppers, and in spicy Sichuan cuisine, there is the trio known as "three peppers" -- chili, Sichuan, and white pepper.

·         Cuba: A sofrito of garlic, bell pepper and Spanish onion.

·         French: Mirepoix -- chopped onions, carrots and celery, sautéed in butter and according to Julia Child, "used in sauces, with braised vegetables or with chicken breasts poached in butter, it imparts that real 'je ne sais quoi….'" Mirepoix should not be confused with bouquet garni, which is a cheesecloth sack of herbs like parsley and thyme, plus spices, used to flavor stocks and braises.

·         Greece: The national flavor of Greece usually comes from a base of lemon juice, olive oil and oregano.

·         Hungary: Many national Hungarian dishes are cooked on a foundation of paprika, lard and onion.

·         India: Many Indian regional cuisines are cooked on a base of garlic, ginger and onion.

·         Italian: Soffritto -- this trio is associated with northern Italian cuisine, made up of carrots, onions and celery, identical to the French mirepoix, although some will argue that instead of celery the third element is fennel. Southern Italian food is also associated with the flavor trio of garlic, tomato and basil.

·         Jamaica: Jamaican cuisine has a distinctive flavor marked by its own holy trinity of garlic, scallion and thyme.

·         Japan: Instead of ingredients sautéed together, this great cuisine is defined more by flavors from sauces -- dashi, mirin and soy sauce, often in precise ratios.

·         Korea: In this cuisine the three key ingredients are garlic, ginseng and kimchi, although not necessarily in combination.

·         Lebanon: Similar to Greek cuisine, garlic, lemon juice and olive oil are the cornerstone of many Lebanese traditional dishes.

·         Mexico: With flavors firmly defined by heat, many Mexican traditional recipes include a trinity of chili peppers -- ancho, pasilla and guajillo.

·         Portuguese: Refogado -- a quad of onions, garlic, peppers and tomatoes.

·         Spanish: Sofrito -- garlic, onion and tomato. Essential when making paella.

·         Thailand: Many Thai traditional dishes, including curries, are flavored with galangal (a kind of ginger), kaffir lime and lemon grass.

·         West Africa: The basis of most west African cuisines is a trio of chili peppers, onions and tomatoes.

Enjoy

How to get a wow factor from your veggies part 1

Over the years I have noticed that fewer & fewer people know how to cook from scratch, what to do with veggies or how to use herbs & spices. This usually surprises me but when I get talking with these same people I find they love the flavours they experience in restaurants but associate the tastes with meat or what they assume are hard to cook recipes. Another huge factor is time. The assumption is that veggies take so long to prepare.

What all these things have in common is that the reality is different.....

• Anyone can cook from scratch - it is simple
• Learning what to do with veggies is easy - in fact cooking or eating veggies raw is easier than cooking meat.
• Herbs & spices are fun to try & tasty additions that don't require loads of experience to get deliciousness.
• You can whip up a whole plant food meal in the same time or less than a meat one & less time than sitting in a restaurant or fast food joint AND it will taste better & be better for you

So what if you still feel incompetent. I know when I first went vegetarian in about 1980 I did not have a clue; I can't tell you the number of mushroom omelettes or bowls of onion soup with cheese on toast I ate. Not surprisingly my health suffered. My friend Audrey came to the rescue, a seasoned vegetarian cook with 4 kids she helped me learn a different way of cooking which was still based on the basics I had learned as a child but only using veg. Later friends from India introduced me to vegetarian Indian dishes and then I began experimenting with dishes from other cultures and making my own recipes.

We all need friends who help us learn new ways even when we are often the ones teaching or sharing our experiences & skills with others.

Now, my wonderful friend Gwen & I share a lot of that as we both navigate an even healthier whole plant food way of eating. She passed  a website on to me  and we were both surprised as it is really detailed but simple to use. It gives info on how to choose, what to do & how to make good flavour combinations. I am going to look at the flavour combinations more as I can get stuck in using my tried & true favourites & then don't know what to do for a change.

Find Sassy & her site at http://www.vegancoach.com/

Another thing she passed to me is an article on trinities of veg flavours. I will add it as Part 2 of this set on how to get a wow factor from your veggies.

Enjoy

Sunday cooking - Ginger Vegetable Hot Pot And Spicy Aduki Bean & Vegetable Curry

I am always amazed how a day begins one way & in a couple of hours it changes. Suffice it to say I had little sleep last night due to yet another weather induced headache so slept in & then got up thinking about recipes. Bex & I had been out for supper with friends & one of the dishes at our favourite Chinese restaurant is a ginger and beef hot pot. I don't eat the beef but the huge slices of ginger, onion & green onion always make their way to my plate. The taste sensation & kick are wonderful. So I started thinking about a Vegan version & this is what I made:

Ginger Vegetable Hot Pot
A piece of ginger about the size of your thumb
1 onion
1 head of garlic
1/4 large or 1/2 small bulb of fennel/anise
1 medium large portabello mushroom
2 McCormicks' vegan "beef" stock cube
1/2 tsp tamari (wheat free soy sauce)
2 cups of water
 1 tbspn arrowroot

Heat oven to 350

Boil water, add 2 cups to vegan stock cube & tamari in measuring jug. Stir to dissolve cube.

Slice all veg lengthwise so they look similar in shape. Layer 1/2 onion, ginger, fennel/anise & garlic in a small casserole dish, put a layer of mushrooms & finish with layer of remaining 1/2 onion, ginger, fennel/anise & garlic.
Pour over stock mix. cover casserole & cook in oven for 45 mins to 1 hour depending on how al dente you want veg. Pour liquid off of veg into saucepan. whisk in arrowroot, bring to almost boil to thicken, but remove from heat as soon as mix turns from creamy colour to opaque as over boiling will stop thickening. Pour back over veg in casserole & serve.
In the restaurant it is served with rice and other dishes, but I am going to serve with mashed parsnips and potatoes.

While I was slicing veg I decided to do enough to make a curry. Usually I chop veg into chunks for a curry, but thought adding some sliced veg would make a change.

Spicy Aduki Bean & Vegetable Curry
Vegetables:
1 onion cut in 4 lengthwise and sliced
3 sticks celery sliced crosswise
2 large carrots cut in 3 cross wise & each piece cut in 1/2 lengthwise, then sliced lengthwise to make thickish slivers.
Piece 1/4 inch of ginger chopped small
1/4 small butternut squash cut into slivers similar size to carrots
1/2 small bulb fennel/anise sliced lengthwise
1/4 sweet red pepper de-seeded & sliced

Spice mix:
1 small red Thai pepper (leave out for milder curry)
1/2 jalepeno pepper de-seeded & chopped fine (leave out for milder curry)
1/2 pack of Shan spice mix for Maslaydar Sindhi Biryani, (this is spicy but not too hot)

Sauce:
1 tin diced tomatoes
1 small tin Aduki beans drained
1 vegan vegetable stock cube
1 tin coconut milk - get one that has the cream solid on top.

1 + 1/2 cups of mixed rices (brown, wild, red, black etc)
Water & salt to cook as per packet instructions

Put 2-3 tablespoons of water into a good size stock pan. Place all sliced vegetables into pan & steam-fry/sweat for a few minutes to release flavours. Add another tablespoon of water, stir & add spices. Stir & cook for a couple of minutes to mix spices into veg. Add tomatoes, beans. stock cube & coconut milk. Stir, cover & bring to boil. Turn heat down to low-medium so curry can simmer. Cook for 45-50 minutes while rice cooks. You can make the curry earlier & leave on stove top for flavours to meld. Then just bring back to simmer before serving with fresh cooked rice
Serve with a few chopped celery leaves& fennel/anise fronds sprinkled on top.
*Note the Sindhi Biryani has dried plums with the pits in, so be careful if you get one in your mouthful - delicious but the pit is rock hard!

Enjoy!

Mushroom Bisque

We had our Annual Gala at the Carriage House Inn here in Calgary on Friday. The first course was Wild Mushroom Bisque with Truffle Oil. It was utterly astounding! So I wondered can I make something similar?

This morning I tried & I am very happy with the result, so here it is:

Mushroom Bisque

The night before you want to make soup place the following in a large bowl
10 dried Shitaki Mushrooms
boiling water to fully cover well
2 tsp tamari (gluten-free soy sauce)
Leave to re-hydrate.
You can do this 2 hours before making soup but flavours are less robust.

1 clove garlic
1 small- medium shallot
1 tblsp vegan margarine
6 crimini mushrooms
3 fresh shitaki mushrooms
3 morel or other variety of mushrooms - not white button
pinch Herbs de Provence
pinch salt - I used Hymalyan
small grind of mixed peppercorns
1 tsp coconut cream powder
water
Tamari to taste
2-3 tblsp non sweetened, non flavoured almond coffee creamer

Chop garlic & shallot very finely. Put margarine in medium-large saucepan on low heat add chopped garlic & shallot to soften. Chop fresh mushrooms very finely, add to pan & stir to mix. Add Herbs de Provence, salt & pepper. Turn heat to medium. Stir & cook to soften; add a little water if mix is too dry or sticking to pan.
Put re-hydrated shitaki mushrooms & all liquid in blender & pulse/whizz. The mix should have very small/finely chopped pieces of mushrooms suspended in thickened fluid.
Pour this into pan with fresh mushroom mix.
Add coconut cream powder & stir. Taste. Add a few dashes of tamari & taste. The mix should have an earthy mushroom flavour & be quite mild. Add a little water if needed. This is a thick soup but should not be too dense. Cover & cook for 15 minutes.
Taste & adjust seasoning & add more water if needed. Simmer for another minute or two to blend flavours.
Add almond coffee creamer, this adds a smoothness to soup & balances flavours.
Of course if you have Truffle Oil add a few drops before serving, but it tastes delicious without it.
Serve with crusty bread.
Enjoy!

Mushroom Cashew Nut Roast

So Christmas is coming - ok it is 2 months away but I am excited I get to spend it with some family, including my 6 grandchildren!
Christmas day lunch will be with my daughter, her wife & their 2 beautiful baby boys.
So not wanting to eat animal for lunch I am experimenting with my mushroom cashew roast.

For some reason the last nut roast/loaf I made was too wet so I am fiddling with the recipe. This is a bit of a time consuming recipe but so worth it.

Mushroom Cashew Nut Roast

Set oven to 350 degrees

First roast 2 heads of garlic by cutting top off, keep the tops for later. Put garlic heads in foil & drizzle with a minute amount of olive oil. Pull foil up to make package & place on small oven proof dish. Roast for 40 mins then cool with foil open. This can be done while you prep the other stuff or the day before. Peel skins off garlic cloves. Slice the cloves of garlic into "rounds"

Turn oven up to 400 degrees

Preparation
Base 1 ingredients
1 large shallot or 2 medium or 1 med red onion. Chopped
1/2 yellow pepper chopped
1 stick celery chopped fine
5 large crimini mushrooms or 6-8 small, chopped
1/2 cup of any other chopped mushrooms you like, i.e. shitaki, morel, etc
1 tbs vegan marg
splash of tamari/ gluten free soy sauce
sea salt & lemon pepper to taste
1/2 tsp herb de provence

In a large wok saute until everything is tender. Add half of the sliced roasted garlic, mix. Set aside.

Base 2 ingredients
2 cups rough chopped cashews (these can be raw or toasted in your pan)
*Note I use a mix of almonds, cashews & walnuts when I want a loaf with more texture.
1/4 cup whole pine nuts
3 tblsp chia seeds
1/3 to 1/2 cup of large rolled oats
3 tblsp nutritional yeast
1/2 cup vegetable stock.

Mix all base 2 ingredients with base 1 ingredients. This is the loaf mixture.

Middle layer.
2-3 medium size crimini mushrooms sliced.
2 small cloves of garlic chopped fine plus the top cut off the garlic heads before roasting.
1 tsp marg.
Saute mushrooms gently in marg to just soften.

The loaf:
Line a loaf tin with foil, make sure there is enough to cover the top.
Put about 1/2 the mixture into the loaf tin & press down so firm.
Top this with the rest of the sliced roasted garlic & sliced saute mushrooms.
Top with the rest of the loaf mixture & press down a bit so firm.
Wrap the overhang of foil over top.
Place on middle shelf of pre-heated oven for about 45 minutes to heat & set through.
Open top of foil & put back in oven for 15 mins.
Remove from oven & allow to cool for 10 m ins
Remove from loaf tin, peel off foil.
Slice & enjoy with either a mushroom gravy or chickpea & red wine gravy.

Mushroom Cashew Nut Roast

So Christmas is coming - ok it is 2 months away but I am excited I get to spend it with some family, including my 6 grandchildren!
Christmas day lunch will be with my daughter, her wife & their 2 beautiful baby boys.
So not wanting to eat animal for lunch I am experimenting with my mushroom cashew roast.

For some reason the last nut roast/loaf I made was too wet so I am fiddling with the recipe. This is a bit of a time consuming recipe but so worth it.

Mushroom Cashew Nut Roast

Set oven to 350 degrees

First roast 2 heads of garlic by cutting top off, keep the tops for later. Put garlic heads in foil & drizzle with a minute amount of olive oil. Pull foil up to make package & place on small oven proof dish. Roast for 40 mins then cool with foil open. This can be done while you prep the other stuff or the day before. Peel skins off garlic cloves. Slice the cloves of garlic into "rounds"

Turn oven up to 400 degrees

Preparation
Base 1 ingredients
1 large shallot or 2 medium or 1 med red onion. Chopped
1/2 yellow pepper chopped
1 stick celery chopped fine
5 large crimini mushrooms or 6-8 small, chopped
1/2 cup of any other chopped mushrooms you like, i.e. shitaki, morel, etc
1 tbs vegan marg
splash of tamari/ gluten free soy sauce
sea salt & lemon pepper to taste
1/2 tsp herb de provence

In a large wok saute until everything is tender. Add half of the sliced roasted garlic, mix. Set aside.

Base 2 ingredients
2 cups rough chopped cashews (these can be raw or toasted in your pan)
*Note I use a mix of almonds, cashews & walnuts when I want a loaf with more texture.
1/4 cup whole pine nuts
3 tblsp chia seeds
1/3 to 1/2 cup of large rolled oats
3 tblsp nutritional yeast
1/2 cup vegetable stock.

Mix all base 2 ingredients with base 1 ingredients. This is the loaf mixture.

Middle layer.
2-3 medium size crimini mushrooms sliced.
2 small cloves of garlic chopped fine plus the top cut off the garlic heads before roasting.
1 tsp marg.
Saute mushrooms gently in marg to just soften.

The loaf:
Line a loaf tin with foil, make sure there is enough to cover the top.
Put about 1/2 the mixture into the loaf tin & press down so firm.
Top this with the rest of the sliced roasted garlic & sliced saute mushrooms.
Top with the rest of the loaf mixture & press down a bit so firm.
Wrap the overhang of foil over top.
Place on middle shelf of pre-heated oven for about 45 minutes to heat & set through.
Open top of foil & let sit for 10 mins.
Remove from loaf tin, peel off foil.
Slice & enjoy with either a mushroom gravy or chickpea & red wine gravy.

throw it all together salad

I think I am a lazy cook, I like things that need a little prep & can all cook or be thrown in one dish. I work with an amazing group of women & often a quite a few of them look at my lunches & exclaim how delicious, healthy appetizing my lunches look, adding they think it must have taken hours to prepare. I assure them my dishes are quick & easy in general. Of course there are a couple who state, they would be so hungry if all they ate was veg but my portions are huge & I am sure a few of my friends & colleagues wonder how I can eat so much!

Suffice it to say, my throw it all together salad always gets positive comments. The key is use what you have in the fridge & the key to that is buy lots of veg with lots of variety.

Throw it all together Salad

• Red cabbage, White cabbage, Napa etc sliced & chopped into bite size lengths, you don't want strings of it hanging out of your mouth!
• Carrots, cucumber, radishes, kohlrabi etc chopped small, grated or spiralized, whatever you fancy.
• Lettuce, I always include Romaine - I read somewhere it has vitamins or something good that other varieties miss. I add torn red leaf, butter or whatever else comes in a box of lettuce greens.
• Herbs, I love cilantro, Arugula/Rocket, mint, basil all fresh please.
• Small tomatoes cut in half
• spring onions sliced
• Nuts, seeds or smoked tofu cut into cubes or blueberries

I have been known to throw in left over roasted veg or veggi sausage & that gives a nice variation on taste & texture.

I mix it all up & then put it into my lunch box. The whole process takes 10 minutes. At lunch time I throw it into a big salad bowl & pour on a dressing.

Enjoy!

One bowl salad with Kimchi

Ok 2 posts in one day; but like I just said I have been experimenting! I know how good fermented foods are meant to be for us but had not tried many. I bought a jar of organic Kimchi & discovered a new taste experience! It is like a spicy version of something resembling sauerkraut but even better! I tried it added to wraps on top of a nutty veg burger and added to coleslaw... all delicious.

One thing I like to take to work is one bowl salads or as my friend Judy calls them 'kitchen sink salads'. Here is my latest version:

One Bowl Salad with Kimchi
1-2 forkfuls of kimchi, if it is long bits cut them into 2 or 3 pieces
a few thin slices of red cabbage cut crosswise, into small thin slices
2 radishes chopped
3 spring onions chopped
1 small carrot cut into very small bits
1/2 head Romaine lettuce sliced thinly
3 small tomatoes cut in 4
1 mini cucumber chopped or a 3" slice of large cucumber chopped
1/4 avocado cut into small bits
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds

Add your favourite oil-free dressing when ready to eat.

This salad has lots of protien & essential oils in the seeds & so many nutients it will keep you satisfied. If you are sharing it & want to make it into a substantial meal add falafel or serve with a roasted portabello mushroom.
Enjoy

Roasted Rataouille - oil free & delicious

Oh my! Tempus fugit aka Time flies!
It is again ages since I posted on here. But I have been busy experimenting & cooking.
Last week I was rushing round & had no time to cook something for supper one night; so popped into the co-op where they have hot meals.  I got some roasted Ratatouille, it was quite good. But it had too much oil & needed a few more veggies in the mix.
So....  This week I got cooking:

Roasted Ratatouille - oil free & delicious

1 small eggplant topped tailed & sliced into rounds or if large cut in 1/2 lengthwise & then sliced
sprinkle with salt & leave in a sieve over a plate while preparing other veg.
Heat oven to 400 degrees while preparing other veg.

1 zucchini sliced into rounds or if large cut in 1/2 lengthwise & then sliced
1/2 red onion cut in 1/2 cross wise then  sliced lengthwise
6-8 asparagus, tough ends removed & cut in 1/2 or 1/3's depending on size
1 yellow pepper cored & de-seeded.cut in 1/2 crosswise then  sliced lengthwise
8 small crimini mushrooms, if medium then cut in 1/2
10 baby romano, cherry or other small tomatoes,  cut in 1/2 lenghtwise
1 head of garlic peeled, large cloves cut into 2 or 3 slices lengthwise
2-3 tablespoons water
1 tablespoon tamari (gluten free soy sauce) or Braggs liquid aminos
1 tablespoon balsamic vinegar
a few grinds of smoked sea salt
a few grinds of lemon pepper

In  a large baking tray with sides mix water, tamari/Braggs & balsamic vinegar.
Rinse eggplant & pat dry. Add all veg to pan and mix well so they are coated with tamari & balsamic mix.  Cover pan with foil & cook for 30 mins. Uncover & stir, recover & cook a further 10-15 minutes.

This is great served over cooked lentils, rice or quinoa. Also awesome piled on top of a veggie burger or in a wrap with hummus, crisp romaine lettuce & grated carrot.

You can add any veg to this mix but things like beets, sweet potatoes etc may increase cooking time.

Enjoy

Rainbow Biryani

I am trying to add a bit more complex carbs to my eating & a rainbow selection of veg. So today experimented with this.

Rainbow Biryani
Use a large soup pan to begin with, but finish in a slow cooker to prevent burning of rices & lentils etc.

Seasoning:
1 tbs ground coriander
1 tbsp ground cumin
1/2 tsp cumin seeds
2 tsp turmeric
1 tsp fenel seeds
1/2 tsp cinnamon
1/2 tsp nutmeg
a few grinds of black pepper
dash cloves
dash allspice
dash of cayenne (more if you like heat).

Place these in the bottom of your dry soup pan & heat for a couple of minutes to release the flavours. Then remove to a small bowl. It looks like a lot but it gives a real depth of flavour & all these have huge health benefits.

Vegetables:
1 medium onion, chopped
1 or 2 heads of  garlic - slice 1/2 of the amount & crush 1/2.
1/2 butternut squash, chopped into bite size bits - leave the skin on for more fibre & taste.
1/2 sweet potato, chopped into bite size bits - leave the skin on for more fibre & taste.
1/4 small red cabbage, chopped
1 yellow pepper, chopped
1 Indian eggplant, chopped (these are the small globe shape ones)
1 zucchini chopped
28 oz Tin Tomatoes, put through a blender to break down tomato pieces
2 vegan stock cubes

Grains etc:
1/2 cup wild rice blend, rinsed - I use Lundbergs
1/2 cup red lentils, rinsed
1/2 cup quinoa, rinsed
1/2 cup teff
Water

Garnish:
Chopped cilantro or parsley

Method
After putting seasoning in the bowl, place a small amount of water in the soup pan & begin adding the veg in the order shown. When all incorporated, return seasoning to pan & stir. Add the rices, lentils & quinoa. Stir & add water to at least 1/2 - 1 inch above the mixture. Remember the rice etc will swell & absorb the water. Bring to the boil stirring. Simmer for 5 mins, stirring. If you don't stir it will stick & burn!
Transfer to a large slow cooker & cook on low for about 3-4 hours. Test the rice & skin of the butternut to see if done to your taste.

Serve in a bowl! Done!

No-Tuna Mayo Salad

In my last post I said I used the Vegan Mayo recipe in this dish.

I think I should re-name this dish, but have not decided what. I started making this when I first became vegan as I missed Tuna Mayo so much, it was my go to sandwich back in the day.

No- Tuna Mayo Salad
1 tin (15 oz)of Chickpeas drained & mashed with a fork or pulsed in a food processor
2 -3 tablespoons vegan mayo (see recipe on last bog)
1-2 tsp powdered garlic
salt & lemon pepper to taste

That is the basic 'no tuna mayo & can be used on sandwiches as is. To turn it into a salad leave out the salt & pepper & add:
1 spring onion finely sliced
a strip of red pepper finely diced
a thick slice of cucumber finely diced
fresh dill finely chopped
Montreal steak spice to taste

Serve with a green salad, sliced tomatoes.

Vegan Mayo - the best!

I have experimented with vegan may recipes for years & have never found a recipe that I really love. Often too watery, too much raw garlic - yes you saw that the garlic lover queen said too much raw garlic! Raw is the key word. I love garlic but can only take so much of it raw. This recipe has none at it's basis.
This recipe gives a light, smooth creamy mayo & I could eat just as it is off a spoon...- ok I did that! It is oil, sweetener & nut free and you can make it more tangy if you like or add garlic, herbs or other seasonings to change things up.
The recipe is my adaptation of Lindsay Nixon's (Everyday Happy Herbivore) which I found in Dr. Thomas Campbell's book "The Campbell Plan"

Vegan Mayo
1 pack 12 oz Mori-Nu or other silken tofu
2 tbsp Dijon mayo
2 tsp aged white balsamic vinegar (I used Cara-Cara Orange Vanilla from Sofritto to give a soft fruity layer of taste)
1 tsp organic apple cider vinegar
juice of 1/2 lemon.

Whizz it all together in the blender til smooth & creamy.

It was great first day & absolutely fantastic next day after setting in the fridge overnight where the flavours got to meld.

Lindsay uses 2 tsp distilled white vinegar & Agave nectar, but I don't like white vinegar & find Agave overpowers other flavours. The Cara-Cara Orange Vanilla means you need no sweetener.

I added this to my "No-tuna mayu salad" & it was delicious!

Easter Lunch - Veggie layer casserole

We were invited to our daughter-in-laws parent's for Easter lunch on Sunday. It was a wonderful family occasion with about 15 of us gathered together. It reminded me of family gatherings that I had when I was a child & also of the ones we had when Dave's mum & grandparents were alive.
It was Benjamin our newest grand-child's 1st family event too so that made it even more special.
I was set with the task of making a vegan dish for the meal not only for me but also Claire's sister who is vegetarian. I decided on a veg layer dish & being spring I  wanted to use the lovely fresh veg available in Jersey at this time of year.

Veggie Layer Casserole
For the sauce:
1 tin edamame beans
1 tin chopped tomatoes
3 tblsps tomato paste
fresh basil, about 6-8 leaves, chopped
fresh parsley, about 1-2 tblsps when chopped
1/4-1/2 tsp dried mixed herbs
1 veg stock cube

Place all ingredients in sauce pan & bring to simmer to melt stock cube. Set aside.

For the Layers:
1 red onion, cut in 4 lengthwise,then sliced very thinly across to form 1/4 circle slices.
1 red pepper chopped into small to medium thin slices.
2 medium zucchini/courgettes sliced into thin rings
8-10 brown/crimini mushrooms cut in 1/2 & sliced thinly

For topping:
1 tin or carton thick coconut cream
4oz firm silken tofu
3 tbsps nutritional yeast
salt & pepper to taste
Blend together to form a creamy consistency

A medium size casserole dish - I used an oval one that was about 3 inches deep.

To assemble:
Cover the bottom of the casserole with a layer of edamame tomato sauce. Add  a scattered layer of sliced onion, followed by a layer of red pepper, you want enough to ensure that each mouthful will have some, but not so dense as to leave no space between slices. Add a layer of zucchini, this time make sure slices are touching like coins set beside one another. Add a layer of mushrooms in similar fashion. Top with a thin layer of coconut tofu cream. Repeat the layers finishing off with a thick layer of coconut tofu cream.
Cover with foil & bake at 350 for 25-30 mins. Uncover, and return to oven for 20 mins to reduce liquid and form a soft crust on casserole.

I actually did not have any tofu on Sunday so made the cream layer without & only put it on the top.
The result was it ended up mixing with the bubbling tomato sauce which tasted lovely but lacked the distinctive "bechamel" appearance.

We had this with  Jersey Royal new potatoes, fresh green beans, roasted parsnips, mashed sweet potato, & carrots but it would be great with a green salad and coleslaw.

Kohlrabi Slaw

It is a long time since I had Kohlrabi, so long I could not remember what it was like! My daughter in-law Claire bought a kohlrabi a couple of days ago & I made a slaw out of it for supper. It was good!

1/2 small kohlrabi, peeled and grated
1 medium carrot scrubbed grated
1/4 small savoy cabbage, thinly sliced
1 small apple washed & cut into small pieces
2-4 tblsp low fat vegan mayo
juice of 1/4 lemon.

Mix all together, cover & put in fridge to chill for at least 10 mins before serving.

Aged Balsamic Vinegar

Last month I attended the ForkSmart "Food for Life" nutrition & cooking class which was a great day.  (https://forksmart.org/)  One of the ingredients Kate used was Cara-Cara Orange Vanilla White Balsamic Vinegar. I had never tasted anything like it. It is so good you could drink it. In fact I did! I added some to a glass of water & it was delicious!
Yesterday I went to Soffritto in south Calgary (http://soffritto.ca) for a tasting of their other vinegars. What a delight! The staff are friendly & knowledgeable and the selection of vinegars is amazing. All the vinegars are aged, I believe the person I spoke to said 12 and 14 years. This means the flavours are rounded and robust, smooth on the tongue and very satisfying. I got 4 of the smallest bottles ($5 each) to bring home and try with salads, stir-fries etc. They are so good you need no other dressing on a salad, which means no added oil, sugars or any unhealthy ingredients that are found in bought dressings.
The ones I bought:
Cara-Cara Orange Vanilla White Balsamic Vinegar - of course!
Blenheim Apricot White Balsamic Vinegar.
Cranberry Pear White Balsamic Vinegar
Dark Chocolate Balsamic Vinegar - apparently excellent with strawberries.
They are not sweet, yet there is a sweetness that compliments the tang of the vinegar, and the taste of the fruit or chocolate is very apparent while still subtle enough to not overwhelm. I sound like a wine buff! But honestly the taste experience is even better than a wine tasting.
I can't wait to try even more varieties, hope you go to a tasting or at least to their website to see what's on offer.

Veggie Tofu Scramble

Tofu mix:
1 pack of lite silken tofu
3-4 tbsp nutritional yeast
1 tsp ground coriander
1/2 tsp turmeric
pinch cumin
Montreal seasoning to taste
dash of tamari

Mash tofu with a fork & add seasoning. Leave this to sit while cooking veg. This mix can be used as an 'egg mayo' substitute, you can add a bit of vegan mayo to make that more creamy if desired.

In a wok put a tablespoon or two of water & a teaspoon of tamari, turn to medium heat. Add
1 small onion peeled & chopped
1 rib of celery, chopped
1-2 florets of broccoli chopped small
1-2 florets of cauliflower chopped
1 small zucchini chopped
1 small red or orange pepper, chopped
6-8 mushrooms cut in 1/2 & sliced.
Stir & steam-fry, adding a little water to prevent sticking.
Cilantro or parsley to garnish

Method 1.
Stir veg & tofu mix together. Top with cilantro or parsley & serve.

Method 2.
Place tofu mix in bowl & top with veg mix, garnish with cilantro or parsley.

Method 3.
Spread tofu mix on a sprouted grain wrap add veg mix and some chopped lettuce & fold into 'burrito' shape.

Beet & lentils with Eastern spices (not hot)

This is a take on a spiced lentil dish that adds a good mix of veg

1 onion roughly chopped
1/2 small long eggplant chopped into small cubes
1 head of garlic, peeled & chopped
1 medium beet, topped & tailed & cut into cubes. I don't peel it just wash it well before cutting. I also cut it under a very slow flowing tap as this reduces staining.
3-4 ribs of celery
1 red or orange pepper
1-2 cups of cooked brown lentils
1-2 tsp of coriander
1/2 -1 tsp each of cumin, tumeric, onion powder, garlic powder- more if you like
good pinch of nutmeg, cinnamon, cardamon - more if you like
pinch of cayenne or roasted chili & tamarind blend - you can add more if you like hot spice, but the recipe does not need a lot of heat.
6-8 cherry or other small tomatoes cut in 1/2
1 vegan stock cube
water

Add all ingredients in the order of list up to the spices adding a little water at times to prevent sticking. Stir & let spices warm & release their aroma.
Add tomatoes, stock cube & enough water to just cover the veg. Stir & then simmer covered for about 15 minutes. If this is going to be stew on its own add more water.
Test to see if eggplant & beet are cooked to your liking.
Serve on its own as a stew or over steamed spinach & kale, or whole grain mixed rice, quinoa or black bean pasta.
Enjoy!

updated blogs & research list

I have updated the blogs that I follow, so please take a look at their sites.

As many know Dr. Neal Barnard was key in beginning my journey to health. His book on Foods that Fight Pain was life changing for me. Dr. Neal Barnard's Program for Reversing Diabetes is a must read regardless of whether you have diabetes or think there is diabetes in your family as the information is relevant to all disease and becoming optimally healthy.
The 2 websites that offer information about his & others research and information about conquering disease are http://www.pcrm.org/  and his blog http://www.pcrm.org/nbBlog
I did put these on my blog list but the link does not connect. Sorry about that!

Last month I attended a nutrition & cooking workshop put on by Kate McGoey-Smith. I found this workshop on the pcrm website (http://www.pcrm.org/health/diets/ffl/classes/class-detail/107903 ) It was great day with lots of information and delicious food. Kate has her own website with lots of information and she is willing to do information & food sessions for doctors and organisations; check it out at https://forksmart.org/

Another author that has played a key role in my health journey is Dr. Caldwell B. Esselsty, Jr. I have added his website to my blog list.  You can find information about his book and program at http://www.dresselstyn.com/site/

Dr. T. Colin Campbell who wrote the China Study  and his son Dr. Thomas Campbell who designed & wrote the Campbell Plan based on his father's research have become very significant in my journey His daughter Leanne has written an accompanying cookbook  For more information about the research and books please take a look at http://nutritionstudies.org/ and  http://nutritionstudies.org/plant-based-books/

One of the newest reads for me is Dr. John A. McDougall's The Starch Solution. Coming from a nursing background I had been taught that starches while needed must be kept to a minimum for people with diabetes. Dr. McDougall makes a clear distinction between unhealthy processed carbohydrates and healthy whole-grain unprocessed carbohydrates. His website is very informative so I suggest taking a look https://www.drmcdougall.com/

I have added a couple of new blogs to my list and removed some that while gluten-free added animal products; so check out the list.
Happy reading & healthy eating!

Beet & Mushroom soup with Black Bean Noodles

Today I was trying to think of a different dish for my lunch using only things in my fridge or cupboard. This is what I came up with.

10 dried flower mushrooms (you can use shitake if you prefer) soaked in boiling water for 1/2 hour. Keep this water as stock for this soup.
1 large onion, chopped
2 heads of garlic peeled & sliced
1/2 head of celery, chopped. Set the chop leaves aside.
1 large beet, chopped
handful of black bean spaghetti pasta broken into small lengths
1 vegan gluten-free stock cube
good pinch of thyme, oregano, basil & tarragon
water
salt
lemon pepper


In a large soup/stock pan add a little water & heat. Add chopped onion & steam fry for about 3-5 mins to soften. Add more water if onion is sticking. Add sliced garlic, stir. Add celery  & beets and let them soften adding a little water to stop them sticking if needed. Squeeze mushrooms to reduce water content and then chop into pieces. Add to pan. Add the mushroom water, black bean pasta, stock cube and herbs. Add more water to make a thick soup/stew. Cook for 15-20 mins, Check that the beats and celery are done to your liking. I keep them a little 'al dente' so a bit of texture is present. Add the chopped celery leaves & cook for a minute to soften. Taste & add salt & grind some lemon pepper mix into soup. Stir and serve. Enjoy!

Whole Plant food and diseases - heart disease, diabeties, obesity

I have already written how I have struggled with the on-off again revolving door of eating as a vegan. Over the past 2 years that has been my life. In general terms - not those applauded by committed vegans but those my omnivorous friends think of as hard eating habits- I have maintained a 90% vegan diet. Many dr.'s would applaud such a diet. However, I gained half of the 45lbs lost after the heart attack in Dec 2010 and got a diagnosis of diabetes.  My cravings for fatty salty snack at night increased and the desire for a steak started to occur!
I began to wonder if this were signs of a food addiction. I had always told myself that as sweet stuff is no big deal for me then I had no addiction problem.
However, I bought a book - that is my go-to when I want detailed information.
Anne Katherine, M.A wrote "Anatomy of a food addiction. The brain chemistry of overeating" and sure enough I hadn't even finished reading and I realised that addiction to any food is possible if it satisfies or elicits a positive brain response.
Back to my heroes, Dr. Neal Barnard, Dr. Caldwell Esselstyn & Dr. T. Colin Campbell.
What I had ignored when I read them before was the amount of carbs they included - whole food carbs not processed carbs that are so prevalent in western diets. As an ex-nurse who studied diabetes from the medical model I was surprised, and realised my "missing" this before was actually a subconscious rejection of something that was counter intuitive to my training.
Another realisation occurred, I had started adding processed vegan food to my diet, stuff with more fat than any of my heroes would endorse!
So I am eating very differently now & I am exercising 2-4 times a week. The result is:
My heart stress test was very positive & the recommendation is I don't need another for 3 years!
My blood glucose after 10 hours has gone down from an average of 9 to 7.2-7.4...and I can get as low as 4.8 during the day without hypoglycaemic symptoms! Yay!
My weight has dropped by 7.9kg /over 17 lbs since Jan 1, this is over double my goal for today!
My cravings have generally stopped - yes I did share a mini vegan cupcake on my birthday last week & yes I did have 3 mini doughnuts yesterday which I actually think is because I had the 1/2 mini cupcake Thursday which may have turned on the addiction response; because I have not even fancied either for 2 months!
My cravings for salty starch have gone.
I have increased whole carbs in the form of beans, legumes and whole grain (not-processed at all) crackers.
I have not been hungry at all!
I have also found some great research articles which I will add to the blog in the next few weeks.

Mango Dressing

Adapted from Leanne Campbell's "The China Study Cookbook"

1/3 cup apple cider or rice vinegar or orange flavoured white balsamic (this is a sweet vinegar)
1-2 tbsp lime juice depends on sweetness of mango
1/2 cup mangos diced (frozen works too)
1/2 tsp grated ginger
pinch sea or pink Himalayan salt

Blend together in a blender.

Salad season????

It is only February & normally here in Calgary it's still cold, the snow is on the ground and salads are the last thing I want to eat.

Not this year! The temperature has been very mild & the snow has almost melted. I have even been out without a coat!

My body has been craving salads.

Normally this is no problem I have some favourites  like my "Everything but the kitchen sink salad", which is just what it says, any and every veg I have chopped up with nuts and seeds added then mixed with a favourite dressing.

The difficulty is I am addressing 2 issues, firstly my pre-diabetic glucose levels and secondly my weight and most salad dressing you can buy are either high in oil or sugar or have something I suspect as not being healthy added. All the plans that prevent & reverse diseases recommend adding no oil as there are more than enough essential fatty acids in veg & fruit.  Fortunately the books I mentioned the other day by Dr. Neal Barnard, Dr. T Colin Campbell, Dr, Thomas Campbell, Dr. Caldwell Esselstyn & Rip Esselstyn as well as cookbooks by Leanne Campbell all have delicious dressings.

But what to do when there are none in the fridge an no time to make one?

I have at last discovered the  freshness of a few drops of lemon juice, a splash of apple cider vinegar or Komucha. While these are all acidic they actually help your body maintain alkalinity which is vital to health. If they are too tart for taste-buds a few blueberries or a slice of mango chopped into the salad bring the hint of sweetness needed. I have always found processed foods including dressings in Canada to be too sweet and certainly that is no help when watching weight, glucose levels or food addictions, but the added fruit to a salad helps find a balance between too acidic and too sweet. It also adds nutrients and fiber which sugar, honey, maple syrup or argave do not. If sweet is what you crave see the mango dressing under the label "Dressings etc"

If your dressing lacks "stickability" put a tsp or less of of ground flax seed in your dressing - a little goes a long way so experiment with a pinch or too first. The flax meal greats a gel when mixed with water so a pinch shaken with a no-oil dressing can just add a bit of sickability  like oil does.

Simple oil-free Beet salad or relish

1 large or 2 small beets
1 orange
1 tbsp apple cider vinegar
cilantro or mint chopped

Grate beets, chop orange flesh in a bowl to collect juice. Mix all ingredients together & leave for at least 20 mins for flavours to meld.

Simple, nutritious & delicious. This is good as a salad or on top of a veggie burger.

lentil black bean patties

1 small onion, finely chopped
4-5 crimini or brown cap mushrooms finely chopped
1 tbsp water
1 tbsp tamari wheat free soy sauce or Braggs
1-2 tbsp red wine (optional) - the alcohol cooks out

Put all ingredients in a frying pan on medium to high heat and cook down until softened and very little fluid remains.

Add 1/3 cup rolled oats
1 cup cooked drained & rinsed brown lentils
1/4 - 1/2 cup of smashed cooked black beans (do this in a bowl with a fork to make a rough paste - I use the ones at the bottom of the can that have some of the thick black fluid attached, this makes the paste stick to the other ingredients better)
1/2 cup of whole black beans
2 - 3 tbsp organic tomato ketchup, one with no sugar added
1 heaped tbsp dijon mustard
2 tsp garlic powder
2 tsp onion powder
1/2 tsp of herbs (I use tarrogon & thyme or Provencial mix, but you can use your favourite herbs)
1-2 tsp ground flax seeds (this acts as a binding agent)
salt & pepper or Montreal Steak spice

Mix everything together. Add a little more tamari if the oats remain very dry looking. The mix should be moist but not too wet.
Cover & leave for at least 10 mins for flavour to meld, the oven can heat up to 400 degrees F while you wait.

Form into 6 patties and place on baking sheet lined with Parchment paper. Cook for about 7 min, gently flip and cook for another 7 min. If the mix is a bit wet cook for slightly longer. They should be crisp on the outside & moist  but not wet inside.

Enjoy topped with salsa or grated beets marinated in a little apple cider vinegar alongside a tossed salad.

Back with a vengeance - cos sometimes it ain't what it looks like

I have had a very stressful couple of years! The result is I eat badly - I crave unhealthy carbs, meat, salt in excess- the typical addicts response. Yet even with my out of control eating I still looked like I am eating more healthily than most people. But appearances can be deceptive.

While I have kept to an 80% vegan gluten-free lifestyle it is the 20% that messed me up. The occasional gluten, fat & sugar filled muffin, a big handful of roasted salted nuts or some fries once a week, the once in a rare occasion steak or a bit of salmon cos the menu is not vegan friendly have exerted their toll. To all those who say
"a little of what you fancy won't hurt you"
          I am here to say that is the lie that kills you.

My little fancies have resulted in a diagnosis of pre-diabetes, a gain of 20 lbs after loosing 45 lbs after the heart attack, a bit of a rise in my cholesterol & being sick for about six weeks with flu/viral symptoms that would not clear.

So I got mad! Then I got miserable....

Then I decided to get out the books that saved my life before (no not the Bible this time) To remind me of the why & how to get back on track I re-read Dr.Neal Barnard's "Reversing Diabetes", Dr. Caldwell Esselstyn's "Prevent & Reverse Heart Disease; Dr, Dean Ornish's "Program for Reversing Heart Disease. At the same time I went back on a strict vegan whole food eating plan cut added oil from my diet and began adding squeezed lemon to my water again.

Between Jan 1 and today I have lost just over 14 lbs.

I borrowed a glucose monitor from my dear friend Gwen & have become OCD at taking readings. The good news is that my fasting glucose is down from around 9 to an average of 7.4 since Jan 26 when I started & my after food level is never more than 10 - the highest point for a healthy 60+ year old & it's usually between 6.4 - 8.0. All this in only a matter of weeks!

The eating plan is easy!
The food is delicious!
The results are astounding!

Why are our doctors, dietitians & health gurus not proclaiming it from the hill tops?

I know there are lots of reasons, many of which are highlighted in the books I just mentioned and in books like the China Study by Dr. T. Colin Campbell or the Campbell Plan by his  son Dr,Thomas Campbell; but the one I keep coming across in Alberta is our deep seated belief that meat & dairy are essential or we won't get enough protein.

The fact is we need only 12.5 grams of protein per 500 calories of food to meet all our needs. Whole plant food provides 29 grams which is an optimal level as plants have loads of fiber, no cholesterol & just the right balance of essential fats to keep us healthy, slim and feeling good. Meat & dairy provides 51 grams & in this case more is not better for the combination of fat, cholesterol, no fiber & excessive  hard to digest protein in even the leanest meat & lowest fat dairy are shown to be major causes or contributors to diseases such as diabetes, heart disease and cancer. They also contain substances that are addictive to our brain & our gut; so the thought of giving them up can bring on some strong emotional response. The fact is that if you go full out on a whole plant - no added oil way of eating for 3 weeks you feel so much more alive that the initial learning curve is worth it.

I am not saying you won't be tempted to go back.... I know I am, but only when my life gets so stressful I want to check out for a while. The stupid thing is that is exactly when a whole plant-food diet is essential; the substances in say whole oatmeal (rolled or steel-cut), barley, brown rice, whole grain pasta or even a baked potato etc bring on a sense of comfort and release chemicals in our brain to reduce stress, give energy and make us feel good. The fruits and veg bring our body & mind back into balance - it is healthy self-medicating! Add some exercise & the stress begins to melt.

Thanks for reading.
Debbie