Month: December 2018

Tamale MASA Dough- Oilfree!

COMBINE
1 C organic corn flour
1/2 t baking powder
1/3 t salt
1 C liquid (combo of creamed corn*, red or green enchilada sauce** & low sodium veggie broth)

(Due to no-fat the dough is not spreadable, it must be PRESSED into husks with fingers)

* Canned or frozen organic corn, drain off most liquid & blenderize

** My green sauce :
In blender combine
– grilled & peeled poblano peppers
– grilled green tomatillos
– low sodium veggie broth
– La Victoria brand zero-fat green enchilada sauce

** My red sauce:
In blender combine
– grilled green tomatillos
– rehydrated deseeded dried ancho chile
– low sodium veggie broth
– La Victoria brand zero-fat red enchilada sauce

Tamale Filling (Cauliflower-Mushroom-Walnut)

INGREDIENTS

– “riced” fresh cauliflower (& bit of carrot)
– fresh mushrooms
– walnuts (for fat-free substitute use cooked quinoa)
– tamari (or low-salt soy sauce) and/or low salt veggie broth
– garlic

INSTRUCTIONS

If you cannot buy “riced” cauliflower just pulse blenderize chunks of fresh cauliflower & throw in some diced or shredded fresh carrot.

Pulse-blenderize mushrooms & set aside

If using walnuts pulse-blenderize them, stopping short of nut-butter consistency

Sauté everything in a little soy sauce and/or veggie broth (not too much liquid… want relatively dry consistency)

Flaky/Chewy Rustic Almond Pie CRUST

Ingredients:
2 C raw almond
1 T ground flax seed
3(+) T water

Directions:
(Crust needs to pre-baked 20 minutes, then baked again with the filling)

* Preheat oven to 350° F.
* Mix ground flax and water, put it aside for 10 minutes.
* Pulse-blenderize almonds (not too long & in small batches to avoid nut-butter)
* Knead together almond & flax mixture. Add more water to dough, if needed.
* Press/roll dough between two sheets of wax paper to form disc.
* Press it into pie plate.
* Dock the crust (poke it all over with a fork).
* Bake for 15-20 minutes until the edges of the crust are golden.

Now you may add filling & continue baking process w/ edges covered (if they brown too much).

COMMENT: Smoother crust consistency if you use almond FLOUR.

Recipe adapted from:
https://helynskitchen.com/2013/09/2-ingredient-pie-crust-vegan-grain-free.html

Pumpkin Cream Pie Filling

INGREDIENTS

15 oz can pumpkin (organic in BPA-free lined can)
1 C cashews (pre-soaked)
1/4 C pure maple syrup (or use coconut sugar, date sugar, or date paste)
1 t ground cinnamon
1 t pumpkin spice
1/2 t aluminum-free baking powder
1/2 t agar-agar powder
Splash of almond milk

INSTRUCTIONS

(Note: Flaky/Chewy Rustic Almond Crust needs to pre-baked 20 minutes, then baked again with the filling)

FILLING:
* Blenderize everything except pumpkin.
* Add mixture to pumpkin & stir well.
* Pour into baking dish atop pre-baked crust.

Bake 350 degrees for 60 minutes
(will set firm as it cools)

My Vegan CLA Cheez (Cashew or whitebean, Lactic Acid, Agar “cheese”)

Step 1. BLENDERIZE:
1 1/2 C Almond milk
1/2 C raw cashews (or cooked drained white beans for low fat)
1/2 C nutritional yeast
1 T Liquid Smoke
1/2 t salt (kala namak sulfur salt)
2 T miso paste
1 t smoked paprika
1 t onion flakes
1 1/2 t vegan lactic acid (made from beets)

Step 2. COMBINE:
1 1/2 T agar-agar powder (made from seaweed)
1 1/3 C water
ON MEDIUM HEAT SIMMER THESE TWO INGREDIENTS, STIRRING CONTANTLY

Step 3. COMBINE CONTENTS OF STEP 1 & STEP 2, BLEND, POUR IN MOLDS, CHILL 30+ MINUTES

COMMENT: Use less almond milk for dryer cheese, and add peppers for spicier flavor.

See https://projectwaistline.com/?p=19565

Also watch why you want to avoid dairy cheese: https://projectwaistline.com/?p=13218

Stair test may predict longevity

How’s your stair-pace? At what point must you STOP to catch your breath?

This article says:

For the study, 12,615 participants with known or suspected coronary artery disease underwent treadmill exercise echocardiography — a medical test to see how well a person’s heart tolerates activity.

WHAT IS A METABOLIC EQUIVALENT?

Their effort levels were measured in metabolic equivalents, or METs. One MET is equal to the energy it takes to sit quietly. Walking briskly requires about 3 METs, while jogging takes more than 6. This study defined good functional capacity as achieving a maximum workload of 10 METs.

Being able to climb four flights of stairs in about 45-55 seconds would be equivalent to 10 METs, Peteiro, estimated.

When the study participants were followed up over the next five years or so, each MET they achieved during the exercise test was associated with a 9 percent lower risk of cardiovascular death, a 9 percent lower risk of cancer death and 4 percent lower risk of other causes of death, the European Society of Cardiology noted.

In people with poor functional capacity, the death rate from heart disease was almost three times higher and cancer deaths were almost double compared to participants who had good exercise capacity.

[…]

Dr. Andrew Freeman [is the] director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado, and a member of the American College of Cardiology’s Prevention of Cardiovascular Disease Section Leadership Council.

Freeman was not involved in the new study, but said it would encourage him even more to push his patients to exercise regularly and vigorously.

He recommended 30 minutes a day of “breathlessness.”

“When people say, ‘I can’t exercise because I’m short of breath,’ I say, ‘Great, what a wonderful thing, I want you to use that your advantage,’” Freeman said. “I want you to warm up and get right to that point where you’re breathless — not passing out, but challenged. And I want you to stay there for as long as you can. Take a break when you need to and then resume.”

https://www.today.com/health/how-live-longer-stair-test-may-predict-longevity-death-risk-t144556