Plant-based Diet: What I Eat in a Day

SOB burgerWhen I tell people I am a vegan, or that I eat a whole-foods, plant-based diet, they always say to me, “What do you eat?”

I think they picture me chasing a lettuce leaf around my plate. Not so. They are surprised when I cook for them or I show up to a party with my own delicious looking/tasting meal. If you are willing, try one meal. Maybe that will turn into two or more.

A note about these meals; in addition to eating completely plant-based, I also eat a very low fat diet. I do not eat oil, avocados or nuts. I occasionally have some seeds. A plant-based, low-fat diet has been proven to ward off cancer, heart disease, type 2 diabetes and high blood pressure. Anyone can benefit from this lifestyle. I follow Dr. Esselstyn’s Prevent and PRHD cookbookReverse Heart Disease (PRHD) plan.

I have frequently asked questions about supplements, protein etc. at the end of the menu planning.

What I eat in a day:

I am giving three examples from super easy-no time for preparation, medium preparation and full-out cooking. Obviously, these menus work best mixed and matched so you aren’t in the kitchen all day one day and not much the next.

Day 1 – Easy, little to no preparation (Think of these examples as entry level, transitional meals)

Breakfast:

Disclaimer, you are not supposed to have coffee on the PRHD plan, but this is where I draw the line. It is one of my favorite things in the world and I refuse to give it up! I have a cup of organic coffee with a little bit of Pacific brand oat milk. Remember, no nut or coconut milks, they are high in fat.oat-milk

Cereal combo of Eziekiel, raw organic rolled oats, and organic puffed kamut (you can use any cereal and it doesn’t have to be a combo, I just like this) with berries, ground flaxmeal, cinnamon and oat milk.

Tip: I keep frozen berries in my freezer and run them under hot water to defrost when berries are out of season. Continue reading “Plant-based Diet: What I Eat in a Day”

How to Get the Most Nutrients

soupWhat is the best way to get the most nutrients? Recently a follower asked me this question on behalf of his friend who is going through chemotherapy. She is also diabetic. He contacted me because his friend’s doctor told her to drink Glucerna. He remembered reading on my blog that it is full of GMOs, contains fructose which has been shown to cause insulin resistance and weight gain. Moreover, only 2% of the ingredients are vitamins and minerals, which is supposed to be the point of the nutritional drink. I recommended that she juice. Unfortunately, she does not have a juicer or blender and cannot purchase one at this time. What to do?

If you are trying to give nutrients to someone who may not be able to eat, here are two good nutritional drink options. They are pricey compared to Glucerna or Ensure, but they have actual nutrients and raw food in them. You can mix these with water, no blender needed. They run about $30 for 30 servings.

You can find these products at grocery stores, Whole Foods, or the Vitacost or Amazon websites. Continue reading “How to Get the Most Nutrients”

Vegan Reuben Sandwich

sandwich 1The Reuben sandwich, you either love it or hate it. I loved it in my former meat-eating life. Here is my vegan take on it.

Ingredients:

Two to four slices of toasted bread, this will make enough for two sandwiches (I use Ezekiel bread)

whole grain mustard

half a container of sliced mushrooms (4 oz)

1/3 of a zucchini, sliced and cut into quarters

a few slices of onion Continue reading “Vegan Reuben Sandwich”

Non-toxic Cookware

I have covered the topic of toxic cookware briefly in the past, but I wanted to update the information. First of all, if you still are using Teflon coated cookware, toss it in cookwarethe trash! Teflon is the brand name for a chemical coating known as PFOA. What is the problem with this coating? This is from About.com/cookware:

“The resulting products contain no or only trace amounts of PFOA, and the Environmental Protection Agency does not have enough information about the product to suggest that using the products could cause a health risk or concern.

However, because this chemical is used in the manufacturing process, it has been found in low levels in the environment and even in the bloodstream of a sample of the U.S. population. It has been found to affect the development of laboratory animals, as well as other adverse effects on their health.”

That is good enough for me. Run. Run away from the Teflon.

Continue reading “Non-toxic Cookware”

Just in Time for Fall Pumpkin Squash Soup

pumpkin squash soupI think it dropped below 70 degrees here in Austin, TX yesterday so I made this. You can make it vegan or vegetarian or even use chicken broth instead of vegetable broth. I made mine vegan and it was creamy and delicious.

2 Tbs. Butter or Earth Balance (for vegan recipe)
1 chopped organic onion
1 organic Granny Smith Apple (medium to large)
1 box or can of organic pumpkin puree (not pie filling)
1 small butternut squash
Vegetable broth (about 3 cups)
Salt and pepper
Dash of nutmeg
Can be topped with crème fraiche

Cook the squash until a little tender but not mushy (375 degrees for 15-20 minutes).
In the meantime, sauté the onion and chopped green apple in the butter or earth balance for about five to seven minutes.

When the squash is finished cooking remove the seeds and discard, then scrape out the guts and put it in a pot with onion and apple. Add the pumpkin, vegetable broth, dash of nutmeg and salt and pepper. Heat but don’t boil, reduce to simmer for about 45 minutes to an hour.

Either puree in a blender, food processor or my preferred method, emulsion blender.

BerryRipe’s 50 Top Vegan Blogs of 2013

I love the blog, Honk if You’re Vegan. I get a lot of great recipes from Celeste, the wonderful writer and photographer. She just shared BerryRipe’s 50 Top Vegan Blogs of 2013, in which she is rightfully included!

Honk If You're Vegan

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The wonderful wellness blog, BerryRipe, shared their list of The Top 50 Vegan Blogs of 2013 last week. I loved this post! I admit that this is in no small part because I’m on this list. Thank you BerryRipe – I’m touched.

I had fun checking out the other top vegan blogs. Here’s a few posts that caught my attention:

1.Vegan Deep Dish Pizza by Vegan Yack Attack

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This  Vegan Deep Dish Pizza reminds me of the pies I used to get at Pizzeria Uno Chicago Bar and Grill in San Francisco. Except this one is cruelty-free and comes without the heart attack risk.

2. Asian Cashew Quinoa Salad by Vegangela

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I love Asian dishes with peanut sauce, but this Asian Cashew Quinoa Salad takes yum to the next level with a cashew sauce. I’ll be trying this for sure!

3. Va-Va Vegan’s How I Found Heart in…

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Mama Mia Spaghetti Squash

sp squashNicki’s Secret Marinara (see previous post)

1 large spaghetti squash

Garlic clove minced

A handful of Kale (or 2 stalks) and or spinach, torn

Half of a Yellow or orange pepper chopped coarsely

3-4 kalamata olives chopped

A small handful of sundried tomato (not packed in oil)

3-4 artichoke hearts chopped

Cook spaghetti squash according to directions on the sticker on the squash. I usually cut the squash in half, take out the seeds and bake it in the oven at 400 degrees until the center peels out like spaghetti strips; 20-40 minutes depending on the size of the squash.

Let the squash cool a bit. Scoop out the insides with a fork. It will look like spaghetti.

Saute garlic water, add the rest of the ingredients, cook until tender but not mushy. Add the spaghetti squash and Nicki’s Secret Marinara to the pan, mix and serve.