Brussel Sprout Leaf Veggie Rolls

The farmer's market had Brussel sprout leaves.  I had never seen them before, so I had to get them.  I blanched the leaves for a few minutes in boiling water; they turned bright green and became pliable.  I dried them thoroughly.  For the filling, I used carrots, cabbage, zucchini, and a colorful variety of peppers, as well as grated ginger, and chopped garlic, basil and parsely.  I put it all in the food processor (veggies first, spices and herbs last).  The veggies make their own liquid but you can add vegetable broth if it seems dry.  I added tamari, and a dash of cayenne pepper.  You could add any favorite seasonings, such as curry or garam masala.  I refrigerated the leaves and mixture to let the flavors mix and because I made the mixture early for ease of assembly later, but you could assemble them right away also.  The leaves are very large, so I filled, rolled, and cut them in half.  I served them with a variety of commercial sauces such as sriracha sauce, wasabi, plum sauce, and Chinese mustard.  You could also make your own sauces.  Delicious, nutritious and fun to eat!  Eating raw veggies assures that nutrients are not lost in the cooking process, so it's a healthful idea to include them in your weekly menus.

The Challenge of Traveling and Eathing Healthy

I've traveled a bit this summer.  I attended a technology conference in Galveston, Texas in June.  Galveston is a historic beach town with it's own charm and lots of great seafood restaurants.  It was very difficult, however, to find vegan-friendly restaurants.  I ordered spinach enchiladas without cheese and they put cheese in them anyway.  I finally went to the grocery store and bought food that I could prepare in my hotel room.  It was actually easier than I expected to eat well on the Alaskan cruise my family enjoyed at the end of June.  There were plenty of fresh fruits available, and although the vegetables were difficult to get without oil, there were at least vegetables.  They provided soy milk, and were very solicitous each evening at dinner by showing me the menu for the next day so that I could make choices and ask for modifications.  The sorbets I had for dessert were so delicious, that I got a sorbet machine and am making them at home.  I will post some recipes when I have experimented more and found ways to cut down on the sugar.  Fruit is such a wonderful dessert all by itself, however, and being on the ship with the abundance of fruit was a treat.

Fresh Tomato Sauce and Pasta

We had an over-abundance of very ripe tomatoes.  So...fresh, no-oil pasta sauce:  Chop about 2/3 of your tomatoes (may core and seed if you wish, but the seeds don't bother me).  Cut the rest of the tomatoes in half and grate over the large holes of a grater.  Discard the skins.  Make a paste of sea salt and garlic.  Mix the paste with the tomatoes, lots of chopped fresh basil, and freshly grated black pepper.  Let stand for at least 15 minutes.  Serve on whole-grain, thin spaghetti.  This dish was wonderful with roasted asparagus and mushrooms (no oil needed to roast vegetables if you use parchment paper - just vegetable broth, balsamic vinegar, and herbs/seasonings of your choice).

Slow Down Yoga

Went to a slow version of Hatha yoga today.  It is very hard for me to slow down and clear my mind, so it was a good thing.  I love running, but I realize that I think the whole time I'm running - sorting things out as I run.  I have a busy mind; it doesn't like to be still.  So...I ran 3 miles, then went to yoga and was able to meditate with a blank mind for a few seconds at a time.  Baby steps!

Rainbow Chard with Balsamic Vinegar

Couldn't be simpler.  Rinse chard, pat dry, and cut stems and leaves into horizontal strips.  Saute some garlic in vegetable broth, then add the chard by handfuls, continuing to saute, and adding good quality balsamic vinegar.  You don't need much.  When chard is wilted, season with sea salt and freshly ground black pepper.  Best after it sits and soaks up the flavors.  Delicious with vegan cornbread!

Salad with Hummus Vinaigrette

Here's a picture of salad with the no-oil hummus vinaigrette.  Delicious, and no oil calories.

Oil-Free Hummus

I am a girl who needs to snack both mid-morning and mid-afternoon.  Hummus is great on veggies or crackers, but the oil calories from the tahini or olive oil can add up.  I make my own:
Dump all in food processor:
2 cans garbanzo (or other) beans, drained and rinsed
As much garlic as you like
Lemon juice (1-2 lemons)
Seasonings (cumin, cayenne pepper, sea salt, herbs)
(I like to add roasted or raw jalapeno pepper, and tons of cilantro)
Process until smooth, adding water as needed.

Bonus:  Mix some hummus with balsamic vinegar and a little water (or use other condiments like a quality mustard), and make an oil-free vinaigrette for your salads.

Hibiscus Tea

Tea made from hibiscus leaves is high in antioxidants, containing even more than green tea.  I like Republic of Tea Hibiscus Tea, but Celestial Seasonings Red Zinger is also good.  I add 8 bags to a gallon of filtered water, plus the juice of 1-2 lemons, plus some stevia.  Let it brew for a day or overnight in the fridge.  It's very refreshing.  I put it in a couple of water bottles and take it with me for the day.

Colors of Health

One of my favorite things to do is decide how to put together extra vegetables that are just sitting in the fridge.  The greatest thing about vegetables is that they are quick and easy (except for the chopping and prep, but I find it relaxing), and you can mix them together in so many appealing ways.  This is simply spinach sauteed with onions, garlic, red pepper and fresh corn.  Season to taste.  This dish is simply beautiful to look at, and does beautiful things for your health!

Hearty Bean Soup & No Fat Vegan Cornbread

The bean soup is:  every kind of bean imaginable, sorted, rinsed, and brought to a rapid boil with 2 quarts of water.  Reduce heat, boil covered for 1 hour.  Add chopped onions, celery, carrots, other vegetables if desired, 1 or 2 cans of diced tomatoes (with peppers, if desired), creole seasoning.  Simmer another 40 minutes or more until beans are tender and vegetables are tender but hold together.  Garnish with cilantro and serve with cornbread.  The cornbread is from The Everyday Happy Herbivore cookbook.  Good flavor.  It might need a bit more salt than I used, and I want to add something to make it more moist, but crumbled into the bean soup, it was southern comfort food!  I added corn kernels and diced jalapeno to the cornbread recipe.

Visualize World Peas

Seriously.  If everyone the world over could sit down to a delicious meal together (one that made no other living things' lives miserable, including humans), we would have some world peas.  Recipe:  fresh or fresh frozen local Texas green peas.  Vegetable broth.  Green Onions.  Mushrooms.  Fresh herbs - basil, oregano, parsley.  Sea salt (I used pink Himalayan.)  Fresh ground black pepper.  Love.

Sweet Potato Lasagne

This is the sweet potato lasagne I made from The Engine 2 Diet book by Rip Esselstyn.  It was a bit of trouble to make, but I usually double recipes to create leftovers.  I had enough for a large family gathering plus a whole casserole to put in the fridge and bring out for another family meal.

No Fat Tacos

Nothing satisfies like any form of Tex-Mex, especially if you're from Texas.  I cooked anasazi beans with spicy creole seasoning, then divided them into single serving containers (enough for 2 tacos) and froze them.  How easy to heat corn tortillas, fill with beans, dark leafy greens, tomatoes, and a spicy salsa verde.  An easy treat for breakfast or lunch!

True Words

Simple Desserts

There is nothing like simple fruit and chocolate.  I keep 70 - 80 percent dark chocolate for the times when I really need a treat.  Paired with this perfect seasonal pear, dried apricots, and red wine - sublime!

Veggie Pizza Round 2

The marinara I made was enough for about 3 pizzas.  It is wonderful end-of-week treat to come home on Friday, and have everything ready to make a healthy veggie pizza.  It is so low fat and therefore low calorie, you can have a beer with it guilt-free.  For this colossal pizza, I used fresh basil and spinach, mushrooms, artichoke hearts, black olives, chopped green bell pepper, and zucchini.  You can finish with nutritional yeast if you want that "cheesy" flavor, but it is terrific as is.  I add crushed red pepper flakes.

Vegan Green Split Pea Soup

Sort and rinse one bag of green split peas.  Bring to boil in enough vegetable broth to cover plus a couple of inches and cook about 45 minutes.  Add more water/vegetable broth and chopped onion, celery, rainbow carrots, and cubed sweet potatoes (I leave the peel on carrots and sweet potatoes).  I used garam masala, cumin, herbs, black pepper, and a bay leaf as seasoning, plus artisan salt to finish at the end of cooking.  Done when peas and vegetables are tender.  Best after resting.  Even better the next day.

We are what we eat in many ways.

                                                   Bananas at a Farmer's Market in Kawaii

                                                                   Slaughter House

Which would you rather eat?

If you want to learn more about the food industry, politics, global warming, nutrition and health, here are some excellent documentaries to view:
Forks over Knives
Food, Inc.
Foodmatters
King Corn
Fat, Sick and Nearly Dead
Killer at Large

These are available on Netflix.  This is not a complete list, just the films I have viewed.  I also paid $5.00 to have 30-day access to Planeat.  http://planeat.tv/  This documentary explains the damage that a meat- and processed-food-based diet does not only to people, but to our planet and to the millions of us who do not have enough to eat on a daily basis.

No Oil Sweet Potato Fries

Simply toss with vegetable broth, or a combination of broth and red wine or balsamic vinegar, herbs and spices, and roast until browned on the top rack of a 400-425 degree oven.  Serve with spicy homemade ketchup.  Decadent and healthy!

Chef's Knife

Impulse buy - the Slap Chop that is sold on TV for 19.95 by that slick, fast-talking guy.  Piece of junk.  Returned to Bed, Bath and Beyond, and bought an awesome chef's knife and paring knife for much more moola (and much more worth it)  Slices vegetables (and fingers) like butter!

Southwestern Tofu Scramble

I made a big skillet of vegetable-broth-sauteed onion, garlic, mushrooms, zucchini, red and yellow bell pepper, fresh corn, and black and kidney beans.  I added a can of Rotel tomatoes and green chilies.  This dish was convenient throughout the week to add as a side to the evening meal or to fill tortillas for lunch.  There was still some left on Sunday morning.  Perfect for Southwest Tofu Scramble.  I flavor my tofu for scrambling with dijon mustard, turmeric, tamari or Braggs amino acids, and black salt.  I drained the vegetables and added them to the drained, crumbled and seasoned tofu, and then scrambled it.  I added fresh cilantro at the end.  A little salsa verde and fresh tomatoes...yum!

Veggie Pizza

Of course, if there is marinara in the house, there must be pizza.  The search for a commercial whole-grain, oil-free pizza crust was disappointing.  I finally found a flat bread in the frozen section of Central Market that is oil free and made with whole wheat flour.  It is perfect for veggie pizza because it bakes to a crisp texture that holds up to all the sauce and veggies.  For this pizza, I used what I had in the house - basil leaves, spinach, and black olives.  Simple, nutritious and delicious!  I am using the flat bread for convenience, but the search for the perfect whole-grain, oil-free pizza dough product or recipe is on my to-do list.

Oil-Free Marinara

Since I began attempting to eat a diet that is added fat/oil free, I have been amazed at all the products that contain oil when it really isn't necessary.  At 120 calories per tablespoon, the amount of hidden oil in what you eat each day really adds up - probably enough to cancel out the hour you worked out at the gym!  Oil, even olive oil, is damaging to the endothelial cells which line your arteries.  After searching for an oil-free marinara sauce to keep in my pantry, I gave up and made my own.  I keep some in the fridge for pizza and or tossing with veggies and pasta, and freeze containers of sauce for later.

Saute onions and garlic in vegetable broth
Add a good quality organic tomato paste and water (proportion 3 water to 1 paste)
Add a good quality organic tomato sauce or puree
Add fresh herbs - basil, parsley, oregano (dried herbs is okay too)
Add fresh ground black pepper
Simmer until done
Finish with sea salt to taste

Pea Leaves

I found pea leaves at the Sunset Valley Farmer's Market.  They are a seasonal delicacy, apparently.  I sauteed them in vegetable broth, with garlic, red pepper flakes, and sea salt, and mixed them with quinoa pasta.  Simplicity.  Delicious!

Spicy Roasted Brussel Sprouts

Roasting vegetables without oil is a snap.  Once you are used to a very low or no added fat diet, your tastes change, and you don't miss the oil.  In fact, you find that the flavors of the vegetables and herbs are more intense.  To make these brussel sprouts, which I like to eat like popcorn, simply trim and clean the sprouts, toss with a mixture (about 1/4 - 1/2 cup, depending on the amount of sprouts you have) of vegetable broth, balsamic vinegar, and your favorite herbs and seasonings.  It can be as simple as sea salt and pepper.  I like to use Emeril's Essence Creole Seasoning (also referred to as Bayou Blast).  Preheat the oven to 400-425 or so, line a baking sheet with parchment paper, and roast until most sprouts show browning.  Take the baking sheet out and shake it a few times during roasting to cook the sprouts evenly.

Curried Lentil Soup with Turnips & Greens

This soup is fat-free, hearty, healthy, and delicious.  The garam masala is a fantastice flavor for soups.

Vegetable Stock and water*
Onions, 1-2
Garlic, 4-6 pods
Carrots, 4
Celery, 3 ribs
Turnips, with greens, 3
Jalapeno, 1-2 (minced)
Red Lentils, 1 cup
Garam Masala
Curry Powder
Salt and Pepper to Taste

Chop all vegetables; wash turnip greens and remove leaves
Saute chopped onions and garlic in vegetable broth until limp
Add carrots, celery, turnips; and jalapeno
Add spices and saute a few minutes to release flavors
Add vegetable stock and water to fill large stock pot
Add washed lentils and turnip greens
Bring to a slow boil, reduce heat, and simmer about 1 hour
Remove from heat and add 1/4 to 1/2 cup chopped fresh parsley

*You can saute in vegetable broth instead of oil in any of the recipes I have posted thus far.  I am learning!  :)

Healthy Changes

I started my investigation of plant-based diets by reading The Engine 2 Diet Book.  I was interested in losing weight, and have been worried about my heart disease risk factor due to hereditary predisposition.  The catapult for my lifestyle change, however, was Forks over Knives, a documentary I watched in October.  I couldn't believe what I was seeing and hearing (how bad for our health are meat, even fish, dairy and eggs, and also processed oils, even olive oil).  After seeing the film, I completely lost my taste for meat.  I became vegan immediately, and since then, have become more and more careful about what I eat.  I am gradually eliminating oil from my diet, which is rather difficult at first (just read a few labels).  It is a little work at times, but overall very doable.  The benefits are apparent right away.  I have lost 16 pounds in 3 months, my energy level is excellent, and I sleep much better.  The more I learn about profit-mad agribusiness, the corrupt health care system, and pharmaceutical companies, the more I realize how the health of the American public has been sacrificed.  It is irresponsible and shameful.  I recommend The China Study by T. Colin Campbell, and Prevent and Reverse Heart Disease by Caldwell B. Esselstyn.  A whole-foods, plant-based diet.  What could be more simple or delicious?  The best part is that I never feel that I am on a diet.  I eat whenever I am hungry, and I eat as much as I want.  My conscience is lighter, also, as I am not contributing to the horrific treatment of animals occurring in the food business, and lessening my contribution to climate change, and the waste of grain resources that could be used to feed hungry people throughout the world.  A lighter footprint makes for a lighter spirit as well as better health.

Broccoli Romanesco (Green Fractal Cauliflower) With Pasta

I found this cauliflower (called broccoli in Italy) at the Sunset Valley Farmer's Market.  It is delicious!  Slightly sweet and more delicate than white cauliflower.

I sauteed shallots and garlic in vegetable broth, added the cleaned cauliflower florets, and continued to saute gently, while I added fresh chopped basil and thyme, Himalayan pink salt, ground black pepper, and crushed red pepper (hot pepper worked well with the sweet vegetable).  The fresh herbs were what I had on hand.  I also added about 1/4 C. of pino grigio, and let it cook down a bit.  Set vegetable aside and keep warm while you prepare the pasta.

I used quinoa pasta, which has 4 grams protein.

I sprinkled a tiny bit of nutritional yeast over the finished dish.

Broccoli Rabe with Pasta

Very simple, rustic, delicious dish:

Clean the broccoli rabe by removing the tough ends of the stems.  Wash and pat dry.  I used 3 good-sized bunches, so I dried it in a small bath towel.

Saute onion and garlic in olive oil or vegetable broth.  Add the broccoli rabe in small bunches and keep sauteing and turning as it wilts.  Season while you cook with Himalayan pink salt.  Add crushed red pepper to taste.  Cook until thoroughly wilted.  Let sit while you prepare the pasta.

Serve over al dente whole grain and sprouted wheat grass thin spaghetti, or a whole-grain pasta of your choice.

Sunday Morning Veggie Tacos

Saute onion, garlic, mushrooms, zucchini, and jalapeno in vegetable broth.  Add black beans, fresh tomatoes, and cilantro (last).  Season with black salt.  Serve in warmed whole grain tortillas with salsa verde.  Would be good with potatoes in the mix also.  Sweet potatoes would be even better!

Dandelion Green Salad

Dandelion greens, rinsed, dried and torn into pieces
Arugula, rinsed and dried
(I used about 3 times as much dandelion greens than arugula, because it is what I had, but the ratios won't matter)
Grated carrots
Crisp pear, chopped into bite-sized chunks
Orange sections
Dried cranberries
Pistachios

Toss all with pomegranate chipotle vinaigrette (see earlier post for recipe).

5 Pepper Quinoa Chili

5 Pepper Quinoa Chili

Cook 1 cup quinoa in water and set aside

Chop:
1 onion, 4 or more cloves garlic, 1 each green and red bell pepper, 1 or 2 zucchini, 1/4 cup cilantro

Mince:
1 jalapeno pepper
1-2 T. chipotle in adobo

Remove the kernels from one ear of fresh corn

Saute onion in vegetable broth or olive oil, add garlic, 1 T. chili powder and 1 T. cumin, stir for 1 minute.

Add 28 ounces crushed tomatoes and about 1 1/2 cups black beans (rinsed and drained if canned), 2 cups vegetable broth, the remainder of the chopped vegetables and the corn, and 1 t. dried oregano, fresh ground sea salt and fresh ground black pepper to taste.  Bring to simmer, reduce heat, simmer for about 20 minutes.  Stir in the quinoa, reheat, and add 1/4 cup or more cilantro.

Milestone Met

I started running 3 months ago.  I have included running as part of my exercise plan in the past, but had not done so in a long time.  After 3 months of doing my daily 3 miles in intervals of run, power walk, run, power walk, I was today able to run the whole 3 miles!  Tiny, reachable goals are so much more important to me now than large, looming, all-or-nothing goals, and giving myself the time I need to meet them is also important.  Grasshopper is learning a thing or two.  I do have a large goal in mind, but it will remain a secret for the time being.


If I cannot do great things, I can do small things in a great way.  Author Unknown

3 Leftover Bananas Amazing Whole Grain Banana Apricot Pecan Muffins

1 1/2 cups mashed banana
1 1/2 cup whole wheat flour
1 cup spelt flour
1/2 cup ground flaxseed
2 Tbs. cornstarch or potato starch
1 1/2 Tsp. baking powder
1 Tsp. baking soda
1 Tsp. cinnamon
1 Tsp. ginger
1/2 Tsp. nutmeg
1/4 Tsp. salt
1/4 C. coconut sugar
1/2 cup pecan pieces
1/2 cup raw, unsulfured coconut
1/2 cup chopped apricots
1/4 cup melted coconut oil
1 1/3 cup room temperature soy milk + 2 Tbp. lemon juice

Mix the dry ingredients together, except apricots.  Mix wet ingredients, including apricots.  Fold wet mixture into dry mixture.  Fill sprayed muffin tins about 3/4 full.  This recipe yielded 19 muffins.  Bake in preheated 375-degree oven for about 16 minutes, until golden and toothpick comes out clean.  I put some coconut on top of the muffins, and it looked pretty.

In the picture with the muffin is a breakfast salad made with chilled, sliced ripe Bartlett pear on a bed of arugula.  Shredded carrots on top, and guess how I used the leftover pomegranate chipotle vinaigrette?  Yum breakfast salad and healthy muffin!

Barley and Fresh Vegetable Soup with Italian Herbs and Hawaiian Red Sea Salt

In a stock pot, saute onions (about 1/2, diced), with minced garlic, and chopped fresh celery, carrots, corn, mushrooms, and green beans.  I didn't really measure - I usually use a couple of carrots and ribs of celery, one ear of corn, a cup or more of mushrooms and green beans.  Add 4 cups vegetable broth and about 2 more cups of water, 1 cup of pearl barley, and a 15-ounce can of whole tomatoes (take the tomatoes out, crush by hand into the soup).  Add 1/2 to 1 cup frozen or fresh green peas (I used frozen local Texas peas from Central Market).  Bring to a simmer, reduce heat to medium low, and add pepper and salt.  Add fresh basil, oregano, parsley and thyme, and 2-3 bay leaves.  Simmer for 45 minutes to 1 hour.  Stir occasionally.  The barley should get soft.  Taste and adjust seasonings.  I didn't add much salt, but I used Hawaiian Red Sea Salt.  It worked well with this dish.  I found it was better to grind a little of the salt onto each serving.  A very small amount of artisan salt added at the end of cooking or right before eating gives the dish a burst of flavor.  The experience of the actual salt crystal is enhancing as well.

Couscous Salad with Pomegranate Chipotle Vinaigrette

Prepare couscous (1 1/3 cup uncooked)
Chill (Works well to do the day before)
Add diced vegetables/herbs:
3 green onions
yellow and red bell pepper
carrots
celery
dried cranberries
chopped tomatoes
garbanzo beans, rinsed and drained
chopped parsley or other herbs that suit your taste
Add dressing to taste; serve chilled or room temperature

Pomegranate Chipotle Vinaigrette
I made a standard vinaigrette (1/4 C. vinegar combined with minced garlic, fresh ground salt and pepper,  to 3/4 C. olive oil drizzled in while whisking)

I used Cowgirl Brands Texas Olive Ranch -  Pomegranate Balsamic Vinegar and Rattlesnake Chipotle and Pepper Olive Oil.  Pure heaven.  The balsamic vinegar is amazing, and the chipotle in the olive oil complements the vinegar perfectly.  I bought the vinegar and oil at the Farmer's Market, and I will definitely be trying some more varieties.  The prices are the same online (http://texasoliveranch.com/index.html), but you'll have to pay shipping, and you won't get to walk around on Saturday morning listening to acoustic guitar, eating black bean sweet potato breakfast tacos, and purchasing loads of beautiful organic vegetables.

This dish is pink!  It really is an appetizing pink, though.  It's delicious.

Literary Trail and Feeling Loved

It's always a delight when you start looking for something, and it leads you on a trail of finding things that were not what you were looking for.  I was looking for a Leonard Cohen book.  I remember seeing it on my shelf.  Now was the time to read it.  I could not find it on any bookshelves.  I checked my nightstand, then the drawer.  Lying right on top was a Leonard Cohen verse I had written on a slip of paper and stuck in my drawer.

Ring the bells that still can ring
Forget your perfect offering
There is a crack in everything
That's how the light gets in

That led to my finding a poem my son wrote as a mother's day gift nestled next to the Cohen verse.  I delighted in reading it again - the unexpected literary gifts of the day.

Angels and Feeling Loved

I had a long day filled with serious medical information about my husband.  That can be brutal.  Then, I got to work early to hear of a former colleague's sudden death.  When I walked into my classroom, I was greeted by a painting of an angel that a child had left for me and "Mr. C."  So I guess there really are angels.  Mountain angels.  Tree angels.  Red-Tailed Hawk angels (saw a beautiful one yesterday on the road).  If nothing else, angels smooth out the brutal edges a bit.

Thanks for Wine and Chocolate

I am a busy teacher who has begun a journey of losing weight, exercising, taking care of myself, and exploring a plant-based diet.  Eating a plant based diet is not only making me lighter in body, but also in mind and spirit.  Therefore the Peace, Love and Plants title.  It just so happens that two of my favorite substances are plant based - wine and chocolate.  I usually have to work at least some portion of the weekend to stay afloat in my job as an elementary school teacher, but I DID NOT WORK THIS WEEKEND.  Therefore, up at 4:00 a.m. today, worked at home full speed to prepare for Monday.  Arrived at work at 6:30 a.m., worked nonstop until 7:00 p.m., due to the fact that I have to be out on Tuesday.  Whew!  I'm still breathing, but not much.  Therefore, for this post, I simply sing the praises of one of life's simple rewards that makes the end of a long, hard day bearable.  Chocolate.  Wine.  Not only sublime and delicious nectar and food of the gods, but also reasonable healthy for you in the right form and quantity.  Thank you, world, for these gifts.