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.
Tuesday, 29 March 2016
Friday, 25 March 2016
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.
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.
Sunday, 13 March 2016
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.
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.
Saturday, 12 March 2016
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.
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.
Wednesday, 9 March 2016
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!
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!
Sunday, 6 March 2016
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!
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!
Saturday, 5 March 2016
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!
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!
Tuesday, 1 March 2016
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.
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.
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