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.