Author: Sharon

Easy Veggie Moussaka



Serves: 8

herbifoods on instagram

215 calories per serving

Ingredients

**Base**

* 1 large eggplant, sliced
* 1 large potato, sliced
* Salt

**Filling**

* 1 onion, diced
* 8 garlic cloves, minced
* 800 g mushrooms, finely chopped
* 1 cup brown lentils
* 2 × 400 g cartons passata (raw tomato sauce/paste)
* ⅓ cup tomato paste
* 2 Tbsp mixed herbs
* 1 vegetable stock cube
* Water to cover

**Topping**

* 1 cup yellow split peas
* 3 cups water
* 1 Tbsp lemon juice
* 1 tsp garlic powder
* ½ tsp onion powder
* ½ tsp mustard
* Salt & pepper
* 1 Tbsp nutritional yeast

Directions

1. **Roast vegetables:** Bake eggplant and potato (lightly salted) at **200°C (400°F)** for **25–30 minutes**, until tender.

2. **Make filling:** Sauté onion and garlic with a splash of water. Add mushrooms and cook until browned. Stir in lentils, passata, tomato paste, herbs, stock cube, and enough water to cover. Simmer **25–30 minutes**, until thick.

3. **Make topping:** Simmer split peas in 3 cups water until very soft. Blend with lemon juice, garlic powder, onion powder, mustard, salt, pepper, and nutritional yeast until smooth.

4. **Assemble:** Layer potato, eggplant, and filling twice. Spread split pea topping over the top.

5. **Bake:** Bake at **180°C (350°F)** for **30–40 minutes** until lightly golden. Let rest **10 minutes** before serving.

Serve with a Greek salad.

20 Modifiable Risk Factors for Dementia

The 20 modifiable factors outlined in the updated guidelines span lifestyle choices, medical conditions, and environmental risks across the lifespan: [1, 2]

Healthy Behaviors & Lifestyle

  • Physical Inactivity: Sedentary lifestyle.
  • Unhealthy Diet: Lacking nutrient-dense foods.
  • Tobacco Use: Smoking cigarettes or using nicotine.
  • Harmful Alcohol Consumption: Excessive or binge drinking.
  • Cognitive Inactivity: Lack of mental and brain stimulation.
  • Social Isolation: Loneliness and low social engagement.
  • Sleep Problems: Poor sleep quality or chronic insomnia. [1, 2, 3, 4]

Cardiometabolic & Systemic Health

  • Hypertension: High blood pressure.
  • Type 2 Diabetes: Uncontrolled blood sugar.
  • Dyslipidemia: High LDL cholesterol.
  • Obesity: High body mass index, particularly in midlife.
  • Stroke: History of cerebrovascular events.
  • HIV: Living with untreated or unmanaged human immunodeficiency virus. [1, 2, 5, 6, 7]

Neurological & Sensory Health

  • Hearing Loss: Midlife hearing impairment.
  • Vision Impairment: Untreated or uncorrected eyesight loss.
  • Depression: Unmanaged clinical depression.
  • Traumatic Brain Injury (TBI): Severe or repeated head trauma. [1, 2, 6]

Early Life & Environment

  • Low Educational Attainment: Lack of early-life education and cognitive building.
  • Outdoor Air Pollution: Exposure to fine ambient particulate matter.
  • Indoor Air Pollution: Household air pollution from heating or cooking toxins. [1, 2, 5, 8]

[1] https://www.youtube.com

[2] https://www.thelancet.com

[3] https://www.youtube.com

[4] https://www.alzint.org

[5] https://www.alzint.org

[6] https://www.aol.com

[7] https://www.businessinsider.com

[8] https://www.sciencedirect.com

OIL FREE CHICKPEA NUGGETS ✨ Healthy Vegan Weight Loss!!

Ingredients:

🫘 2 tins chickpeas (save the aquafaba)
🧅 1 tsp onion powder
🧄 1 tsp garlic powder
🌶️ 1 tsp smoked paprika
🧂 Salt to taste

Breading:

🍞 1 cup breadcrumbs
🧄 1 tsp garlic powder
🧅 1 tsp onion powder
🌶️ 1 tsp smoked paprika
🧂 Salt to taste

Spicy Maple Sauce:

🍁 2 tbsp maple syrup
🌶️ 1 tbsp sriracha
🍅 2 tbsp tomato paste
🧅 1 tsp onion powder
🧄 1 tsp garlic powder
🌶️ 1 tsp smoked paprika
🍎 2 tbsp apple cider vinegar
💧 1/4 cup water
🌽 1 tsp cornstarch
🧂 Pinch of salt

Method:

1️⃣ Blend chickpeas with seasonings and a little aquafaba until the mixture comes together. Shape into nuggets.
2️⃣ Coat each nugget in the seasoned breadcrumbs and bake or air fry until golden and crispy.
3️⃣ Mix all sauce ingredients in a pan and heat until thickened. Serve with the nuggets and enjoy ✨

Crispy on the outside, soft in the middle, and packed with flavor — these chickpea nuggets are satisfying, protein-packed, and perfect for healthy vegan weight loss 

Tofu Feta Cheese

STEP 1. Cube 450g of pressed firm tofu into little 1 to 2cm pieces.

STEP 2. Whisk up a marinade of:

* 9 tbsp lemon juice

* 4 tbsp apple cider vinegar

* 4 tbsp water

* 2 tsp salt

* 2 tsp dried oregano

* 1 tsp garlic powder

* little nutritional yeast

STEP 3. Pour it over the tofu and pop it in the fridge for at least 4 hours, ideally overnight.

STEP 4. Give it a stir when you remember. That’s the whole trick.

From Broccoli-Mum

Ami Deane

Lower LDL w/ Beans Beats Oatmeal!

Research, including a key study from the [ASU News], shows that consuming about half a cup of pinto beans daily can lower total and LDL cholesterol by more than 8%. This surpasses oatmeal, which typically reduces cholesterol by 2% to 3%. [1, 2]

Pinto beans achieve this through a combination of high soluble fiber, which binds and removes bile acids, and bioactive compounds that slow cholesterol synthesis in the liver. This makes pinto beans an excellent addition to a heart-healthy diet. [3, 4, 5]

[1] [https://news.asu.edu](https://news.asu.edu/content/asu-researchers-find-pinto-beans-may-lower-cholesterol-more-oatmeal)
[2] [https://news.asu.edu](https://news.asu.edu/content/study-shows-pinto-beans-may-lower-cholesterol-more-oatmeal)
[3] [https://nutrition.org](https://nutrition.org/pinto-beans-may-help-lower-cholesterol/)
[4] [https://www.youtube.com](https://www.youtube.com/watch?v=ca3hOzlDqHk&t=23)
[5] [https://deliciousliving.com](https://deliciousliving.com/health/beans-better-cholesterol-levels/)

When comparing cholesterol-lowering power, black beans and pinto beans perform almost identically. Clinical trials tracking [multicenter, randomized bean consumption] demonstrate that eating a consistent daily serving of either bean results in a highly similar reduction in total and LDL cholesterol. [1, 2]

Their health benefits stem from closely matched nutritional profiles, though each has slight nutritional advantages: [3, 4, 5]

* Pinto Beans edge slightly ahead in heart-rate and blood-pressure management due to their [superior potassium and folate levels]. Their creamy texture also makes them ideal for heart-healthy spreads and mashed dishes. [6, 7, 8, 9, 10]

* Black Beans stand out for arterial protection. Their dark skins are packed with anthocyanins—the same powerful antioxidants found in berries—which [reduce inflammation and prevent plaque buildup](https://markmeyermd.com/blog/beans-for-the-heart-how-a-daily-cup-could-reduce-inflammation-amp-improve-cholesterol-in-prediabetes) in the arteries. [6, 7, 11, 12, 13]

* Ultimately, consistency matters far more than the specific bean variety you choose. Eating either variety daily will successfully drive down cholesterol. [2, 14]
Would you like some ideas on how to mix both into your weekly meal prep, or do you have a specific culinary style (like Mexican, Cuban, or Mediterranean) you prefer?

[1] [https://yourlatinanutritionist.com](https://yourlatinanutritionist.com/blog/black-beans-vs-pinto-beans/)
[2] [https://pubmed.ncbi.nlm.nih.gov](https://pubmed.ncbi.nlm.nih.gov/34642756/)
[3] [https://www.webstaurantstore.com](https://www.webstaurantstore.com/blog/5218/black-beans-vs-pinto.html)
[4] [https://www.everydayhealth.com](https://www.everydayhealth.com/diet-nutrition/black-beans-vs-pinto-beans-which-is-healthier/)
[5] [https://www.healthline.com](https://www.healthline.com/nutrition/are-black-beans-healthy)
[6] [https://health.yahoo.com](https://health.yahoo.com/wellness/nutrition/healthy-eating/articles/black-beans-vs-pinto-beans-145900352.html)
[7] [https://www.everydayhealth.com](https://www.everydayhealth.com/diet-nutrition/black-beans-vs-pinto-beans-which-is-healthier/)
[8] [https://biteswithblair.com](https://biteswithblair.com/black-beans-vs-pinto-beans/)
[9] [https://www.youtube.com](https://www.youtube.com/watch?v=JwBR8bks1p0)
[10] [https://www.oleahealth.com.au](https://www.oleahealth.com.au/post/gut-friendly-black-beans-deserve-a-spot-in-every-pantry)
[11] [https://markmeyermd.com](https://markmeyermd.com/blog/beans-for-the-heart-how-a-daily-cup-could-reduce-inflammation-amp-improve-cholesterol-in-prediabetes)
[12] [https://www.yahoo.com](https://www.yahoo.com/lifestyle/beans-nutritious-black-beans-exceptionally-203322592.html)
[13] [https://www.sciencedaily.com](https://www.sciencedaily.com/releases/2003/12/031205053236.htm)
[14] [https://www.verywellhealth.com](https://www.verywellhealth.com/black-beans-vs-pinto-beans-11842007)

July 20, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* E W Kenyon Sermons w/ Insights
* Nothing But Bible

EXERCISE:
* Jog 5k outdoors
* Ab-coaster workout
* PT APP workout
–lower body stretch/stengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens, fruit, oats)
* choco-pb banana bite
* gorilla veggie salad, small serving spaghetti marinara, one rice/bean taco, plain sparkling water w/ shot of soft XL-drink
* slice of cold leftover veggie pizza & some raw radishes

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed

🍫 CHOCOLATE ICE CREAM SANDWICH🔥 Healthy Vegan Weight Loss!!

Ingredients:

🍠 Pre-baked sweet potato
🥛 Soy milk
🍫 Cacao powder
🌼 Vanilla
🍁 Maple syrup
🧂 Pinch of salt
🍘 Rice cakes

Optional:

🍫 Chocolate chips

Chocolate Sauce:

🍫 Cacao powder
🍁 Maple syrup

Method:

1️⃣ Mash the sweet potato until smooth.

2️⃣ Mix in the soy milk, cacao powder, vanilla, maple syrup, and a pinch of salt until well combined.

3️⃣ Freeze the mixture overnight in your Ninja Creami container.

4️⃣ Process on the Ice Cream setting. If needed, add a splash of soy milk and respin until smooth and creamy.

5️⃣ Mix in chocolate chips if you like.

6️⃣ For the chocolate sauce, stir together the cacao powder and maple syrup until smooth.

7️⃣ Spoon the ice cream onto a rice cake, drizzle with the chocolate sauce, top with another rice cake, and enjoy as an ice cream sandwich.

Rich, creamy, and deeply chocolatey 🍫🍦

A wholesome ice cream made from sweet potato that tastes incredibly indulgent while staying weight-loss friendly 💚