Best Friends Granola

While my sweet mother in law has been in town we've been eating well at our house. I have had this granola recipe for a while, and with Trudy's help I finally have my own batch! This recipe was given to me by a good friend in Utah and so I decided to call this "Best Friends Granola" because is just makes me smile to pass it on to my best friends here in Louisiana! Although it takes some planning to get all the ingredients, the effort will pay off in scrumptious flavors and big smiles. 

Tip: Go to Sunshine Market where you can buy some of this stuff in their bulk foods section. It's probably the best bargain.

Best Friends Granola

1 c wheat germ

1 1/2 c oat bran

1 c raw sunflower seeds

1 c chopped almonds

1 c milled flax seed

1 c raw pumpkin seeds

1 c chopped walnuts 

8 c rolled oats

1 tsp sea salt

1/2 c raw coconut sugar, sucanat or brown sugar

1/2 c maple syrup

3/4 c raw honey

1 c coconut oil

1 Tbsp cinnamon

1 Tbsp vanilla extract

2 c dried fruit

Line 2 baking sheets with foil. Preheat oven to 325 degrees.

Combine first 8 ingredients. Combine next 7 ingredients in saucepan and bring to boil.

Pour wet over dry and spread on sheets.

Cook about 20 min, stir 1/2 way through baking time. Cool and add fruit.

Refreshing Summer Cabbage Salad

The credit for this recipe goes to Charity Lighten, who is one of the authors of the blog WholeFoodMommies.com. She is a representative of The Cancer Project and is very well trained in nutrition. I went to her class where she talked about eating a whole food, plant-based diet back in August of 2012 and that's what hooked me on this extraordinary way of life that I aspire to live. She passed out recipes at this free course based on the foods she served that night and I will include her version and mine. This salad is light, refreshing and mysteriously sweet. I served it to the missionaries (elders and sisters) and they all ate it (some even had seconds), so take that as you will. It's definitely a fibrous salad--I love a good crunch--but if you enjoy a softer side of life just let in marinate in the fridge overnight. You can't beat the raw goodness of this combination and it's a great change from the traditional green salad or the stand-by Asian salad laden with sugar, salt, and processed/fried noodle bits.

Let me expound on the benefits of eating cabbage. As a member of the cruciferous vegetable family, cabbage and it's relatives have been associated with low cancer rates in those people who eat generous amounts. "Phytochemicals in cruciferous vegetables have demonstrated the ability to arrest the growth of cancer cells (cited in two medical journals Nutrition and Cancer 2001 and International Journal of Oncology 2002). Specifically, cruciferous vegetables affect the hormones that influence the progression of hormone-dependent cancers, such as breast cancer. They change the way estrogens are broken down and eliminated so that the type of estrogen (estradiol) that encourages the growth of cancer cells is converted to a different estrogen (estrone) which has anti-cancer actions." 

Cruciferous Vegetables

They get their name from the cross-shaped flowers that blossom just before the plants go to seed.

arugula 

bok choy
broccoli
brussels sprouts
cabbage
cauliflower
collard greens
horseradish
kale
kohlrabi
mustard greens
radishes
rutabaga
turnip
greens
turnips
watercress

(Source: The Cancer Survivor's Guide by Neal D Barnard, MD and Jennifer K Reilly, RD) 

Charity's version: 

Sensational Salad (this is more an ingredient list than a recipe :)

1/4 Head Green Cabbage

1/2 yellow squash

4 Radishes

1/2 Zucchini

Red Cabbage

2 Granny Smith Apples

Zest a lemon

1 medium carrot 

Squeeze Lemon for flavor

Add about 2 TBS of Balsamic Vinegar

It’s more fun to eat if veggies are cut up in different shapes

My version:

1/2-2/3 head green cabbage slivered

1/2 head red cabbage slivered (approximate less than the quantity of the green)

2 carrots grated

2 green onions sliced (only green part, discard the stiffer whiter part)

1 red delicious apple sliced to the same size as the cabbage

1 large lemon: grate the rind and use all the juice

3 TB balsamic vinegar (If you can find one infused with orange juice it is doubly good. Napa Valley brand makes one infused with blood orange juice. Maybe even try adding a little orange juice with balsamic as an alternative.)

1/4-1/2 tsp salt

Might be good with slivered almonds but I haven't tried it. 

Let it marinate in the fridge at least four hours. 

Spicy Peanut Sauce with Brown Rice Noodles and Veggies

This recipe, from Naturally Ella, is a great variation on the Asian noodles theme.  We all really enjoyed it.  Find the original recipe here: http://naturallyella.com/2012/03/23/spicy-peanut-sauce-with-brown-rice-noodles-and-veggies/. She has some other delicious looking recipes as well and it's definitely worth a visit to her blog.

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SPICY PEANUT SAUCE WITH BROWN RICE NOODLES AND VEGGIES

Recipe type: vegetarian main course

Prep time:  5 mins

Cook time:  15 mins

Total time:  20 mins

Serves: 2

 

This is my take on "Noodles & Company's Indonesian Peanut Saute. I love that it's really versatile in that whatever veggies you have in the fridge you can throw in and it comes together quickly!

• Sauce:
• 2 tablespoons peanut butter
• ⅓ cup veggie broth (or water)
• ¼-1 teaspoon red chiles, crushed
• 1 tablespoon honey
• 1 teaspoon ginger, minced
• 1 clove garlic, minced
• 2 tablespoons tamari (soy sauce)
• Everything Else:
• 4 oz brown rice noodles
• 1 tablespoon olive oil
• ½ medium onion
• 4 cups assorted veggies (cauliflower, carrots, broccoli, and/or spinach.)
• Toppings:
• Bean Sprouts
• Cilantro
• Lime juice

1. In a bowl, whisk together ingredients for sauce, tasting and adding more of anything you may want. If you like it mild, add less red chiles (1/4 teaspoon) and if you like it hot, add more! Set aside.
2. In a large skillet, heat olive oil over medium heat. Add in onion and cook until onion is fragrant and translucent, 4-5 minutes. Stir in choice of veggies (except spinach) and cook for two more minutes. Next, add in peanut sauce and reduce temperature to low. Cover and let cook until veggies are tender, 6-8 minutes.
3. Cook brown rice noodles according to package while veggies are cooking.
4. Add drained rice noodles to the veggie mixture along with the spinach if using.
5. Serve with bean sprouts, cilantro, and lime juice.

Balancing that Awesome Plant-Based Diet in the Real World

Hello Friends,

I have been wanting to devote some time to this topic for a while, and what better time to embrace a plant-based diet than summer when so many delicious fruits and vegetables are ripening on the vine!

Meal Planning and Balance
The bulk of my meal-planning principles are based on information from the sources mentioned below.

1) www.pcrm.org (Physicians Committee for Responsible Medicine lead by Dr. Neal Barnard)
2) www.aicr.org (American Institute for Cancer Research)
3) www.drfuhrman.com.

Two fantastic books are
3)The China Study by T. Colin Campbell 
4) Dr. Joel Fuhrman's book Eat to Live

If these resources don't convince you to base your food choices off the best nutritional food sources available, I can't say I know any better.

5) I love ForksoverKnives.com for recipes and they do a great job at strictly staying to plant-based, whole foods for their meals.

6) For kids, I also really like www.nutrition411.com. This website was recommended to me by my pediatrician after we had been discussing Kellan's diet (Dr Singh at Ark-La-Tex Peds is awesome). She said this is a resource directed to professional dietitians and other health professionals and it was helpful for me when deciding how much dairy and other animal products to introduce to my son's diet as I weaned him from breast feeding. Although most doctors will emphasize the importance of saturated fat found in dairy milk as a prime dietary component for our little ones' brain development, I have also learned that plant-based foods rich in fats such as coconut (high in plant-based saturated fats), avocados, nuts and nut butters can also supplement some of that milk. The important thing to keep in mind is that these plant-based fat sources are not protein rich so including beans, soy, and other legumes is essential. When Kellan turned his nose up at my best attempts, I chose to resort to eggs and yogurt to keep him balanced. I haven't given up! I still offer lots of choices to help build his palate towards the foods I would prefer for him.

My Soap Box Moment

I know that most people choose not to go completely vegan, and sources show that most societies around the world do consume at least a small amount of animal products. The truth is that besides B-12, we can get all the nutrition we need from plants and no time in our history are they more abundantly available year round than now! The long-term effects of eating this way can curb our risk for many chronic diseases including heart disease, stroke, diabetes, obesity, osteoporosis, and cancer. Many case studies mentioned in Dr. Fuhrman's book site examples of individuals who are able to turn their lives around through adopting a strict plant-based diet; these stories include not only those who are significantly overweight, but also kids with ADD, those with asthma, and people taking several prescription drugs to manage chronic illnesses. I am not proposing that diet fixes everything, and I do believe that our genetic and environmental risk factors do play a role in our health, but why not lower our risk of acquiring such chronic conditions? I also believe that modern medicine is important to manage and treat such diseases and I wouldn't think of going rogue if I found out one of my loved ones or I had a serious condition. However, my goal is to avoid that avenue as much as possible. Working  with the elderly population has opened my eyes to how debilitating, restricting, and common these chronic diseases are in our society and how addictive and difficult it can be to change that way of life. By far the healthiest people I see are those that ascribe to the principles offered from these sources and also in following the Word of Wisdom (D&C 89; Isaiah 55:8). Learn as much as you can and then take it to the Lord to find out what is right for you and your family.

The New Four Food Groups
 (http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-new-four-food-groups)


Be sure to include a good source of vitamin B₁₂, such as fortified cereals or vitamin supplements.

3 or more servings a day Fruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C—citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber. Serving size: 1 medium piece of fruit • 1/2 cup cooked fruit • 4 ounces juice

2 or more servings a day Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soymilk, tempeh, and texturized vegetable protein. Serving size: 1/2 cup cooked beans • 4 ounces tofu or tempeh • 8 ounces soymilk

5 or more servings a day This group includes bread, rice, tortillas, pasta, hot or cold cereal, corn, millet, barley, and bulgur wheat. Build each of your meals around a hearty grain dish—grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc. Serving size: 1/2 cup rice or other grain • 1 ounce dry cereal • 1 slice bread

4 or more servings a day Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or cabbage are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables • 1/2 cup cooked vegetables

What about organic and non genetically-modified foods?



Here's the facts. Reducing pesticides and eating plants that have not been tampered with by adding DNA from other organisms just sounds like a good idea to me (check out www.nongmoproject.org). 
It's also a fact that it can be expensive.

Here are some options that I have adopted as often as I can (and my budget permits).

1) Buy organic for the most commonly genetically modified foods: sugar, corn, canola, cottonseed oil, zucchini, and soy.

2) Avoid the Dirty Dozen and buy these organic or eat the Clean 15 instead.
*Keep in mind that this changes yearly so you want to check for updates.
http://www.ewg.org/foodnews/

Take-Away

1) Eating more plants and reducing processed foods is a huge first step. This puts us ahead of the curve when compared to the typical American diet. 

2) It takes time to build new habits but it does get easier! Ryan and I went hardcore vegan for about 7 months and it was tough! He lost too much weight and I felt so frustrated and exhausted trying to figure out what to make for dinner every night. After about 6 months we got into a rhythm and made some adjustments, and I couldn't have done it without help from like-minded friends and good resources.

3) Just focus on the New Four Food Groups and the rest will start to fall into place.

4) Don't make food a fight. I feel strongly about this. If the whole family isn't on board, don't sweat it! My goal is just to offer many healthy food choices throughout the day and introduce a way of life that builds health. I want my family to be comfortable with vegan meals and appreciate the principles of eating for nutrition. Beyond that, I let them choose.

Happy Eating!!




 

Barley Hoppin’ John

Traditionally made with rice, this classic Southern dish gets great toothsome texture here from quick-cooking barley instead. Serve with a green salad. 

My sister sent me this recipe and loves to make this dish. Easy and healthy! Wish I new where it came from so I could give the creator credit, but I love that it's got a southern flare. I'm going to put this on my menu for next week!

INGREDIENTS

·         1 tablespoon extra-virgin olive oil

·         1 medium onion, chopped

·         1 small red bell pepper, chopped

·         2 stalks celery, chopped

·         2 cloves garlic, minced

·         1 14-ounce can vegetable broth

·         1 cup quick-cooking barley

·         1 tablespoon chopped fresh thyme or 1 teaspoon dried

·         2 teaspoons lemon juice

·         1/4 teaspoon crushed red pepper

·         1/4 teaspoon salt

·         2 15-ounce cans black-eyed peas, rinsed

·          

PREPARATION

1.     Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper and celery. Cook until the vegetables soften, 3 to 4 minutes. Add garlic and cook 1 minute. Add broth, barley, thyme, lemon juice, crushed red pepper and salt; bring to a boil. Reduce heat, cover and simmer until the barley is done, 15 to 20 minutes. Remove from the heat and stir in black-eyed peas. Cover and let stand for 5 minutes. Serve hot.

Notes: I didn't buy quick cook barley cuz I figured that they mustve removed the bran or something so I just had regular barley on hand. The cook time was like 45 minutes so I cooked them in broth + water (to make barley bag measurments) first then transfered everything else in after the 20 minute mark or so. The garlics I used were about as big at a clove could be so I probably had more than the recipe called for but it was super yummy. Kind of spicy depending on how much red pepper flakes you add. I only used 1 can of the black eyed peas cuz I was nervous about not liking them. I liked the ratio but the real would probably be ok too. After serving I sprinkled on a little more lemon juice. (I didn't have any broth so I used water but I bet it would have more flavor if you used the broth.)

Note: My sister likes to double the veggies and add red chard or kale and mix in sausage spices.

Kitchen Tips

Since meatless cooking requires a few different techniques than we may have been used to before making the switch, I thought it would be great to have a post for collecting the wisdom we've found from research, trial and error, and serious kitchen disasters.  Are you ready?  Share away!

Selecting Produce (How does one pick a watermelon?)

Sourcing Ingredients (Which stores here sell what best?)

Storing Ingredients (How do I keep my parsley looking sharp?)

• Peel fresh ginger root and cut it up into pieces roughly 1"x1" and pop them into a freezer bag to freeze.  Simply grate each frozen chunk as needed for your cooking.
• Garlic cloves can also be peeled and frozen and grated for use.
• Leftover coconut milk, buttermilk, cream, etc. can be frozen in ice cube trays and then moved to ziplocs for later use.
• Tomato paste can also be frozen in ice cubes or as tablespoon-sized dollops for use in  soups or suaces later.

Tools (Convince me that I NEED that Vitamix...)

General Cooking Techniques (You can steam what?)

Red Curry Lentils

This is a meal I made last night for no other reason than that I was out of fresh ingredients and didn't have time to head to the store.  I needed a great pantry meal, and for us this is it!  The recipe comes from Pinch of Yum, which is not a strictly vegetarian blog but does have a large collection of vegetarian recipes.

http://pinchofyum.com/red-curry-lentils

INGREDIENTS

• 1½ cups lentils, rinsed and picked over
• ½ large onion, diced
• 2 tablespoons butter
• 2 tablespoons red curry paste
• ½ tablespoon garam masala
• 1 teaspoon curry powder
• ½ teaspoon turmeric
• 1 teaspoon sugar
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• a few good shakes of cayenne pepper
• 1 14 ounce can tomato puree
• ¼ cup coconut milk or cream
• cilantro for garnishing
• rice for serving

INSTRUCTIONS

1. Cook the lentils according to directions. Drain and set aside.
2. Melt the butter in a large saucepan over medium high heat. Add the onion and saute for a few minutes until fragrant and golden. Add all the spices (curry paste, garam masala, curry powder, turmeric, cayenne, sugar, garlic, ginger) and stir fry for 1-2 minutes. Add the tomato sauce; stir and simmer until smooth.
3. Add the lentils and the cream. Stir to combine and simmer for another 15-20 minutes (the longer, the better)! Serve over rice and garnish with cilantro.