Month: December 2023
Vegan Empañadas For Celiacs
ONLY 2 ingredients! BEST GLUTEN-FREE DOUGH!
https://youtube.com/watch?v=cgyfqmI2_8A&si=HAjIeQIYbTheVkqB
INGREDIENTS:
4 T chia seeds
3/4 C water
1 t tumeric
1 t salt
1 C rice flour +/-
2 cloves garlic
1/2 red pepper
1/2 onion
[Optional add ons: green pepper, green onion, leek]
Dry mix powders (cumin, garlic, parsley, onion, chili, sweet paprika, salt)
1 C cooked lentil beans
1/4 C water from cooking lentils
Bunch of fresh cilantro
INSTRUCTIONS:
Blenderize chia and water to get a gelatinous consistency
Add tumeric (color) and salt
Slowly knead-in rice flour
If dough begins to dry out moisten your hands & continue
Wauté (water sauté) the veggies w/ seasoning mix
Add in lentils & it’s water, letting it sit to integrate for 5 minutes
Chop & add fresh cilantro
Filling is now ready.
ASSEMBLE:
Roll dough into a cylinder
Cut into 8 pieces
Roll each part into a ball, flatten each slightly
With rice flour on board, roll each into circles
Fill & fold, fluting edges
Arrange on parchment papered cooking sheet
Bake at 400 degrees for LESS THAN 20 minutes (to avoid becoming too hard)
May store in fridge up to 3 days
* After baking you may wrap & freeze them up to 3 months. Defrost for 10 minutes, then reheat in oven.
Veggie Burger, vegan, no weird ingredients
[Cmmt: Some say this recipient is similar to the famous Planta Restaurant Burger found HERE]
INGREDIENTS
50 grams carrot half medium
50 grams celery 1 small stalk
100 grams onion 1 medium
1 clove garlic
1½ teaspoons salt
2 cups quick cooking oats
½ cup whole wheat flour
1 teaspoon Italian herbs dry
½ teaspoon black pepper
1 – 19 fl. oz. can black beans drained but not rinsed
1 teaspoon soy sauce
INSTRUCTIONS
Using a food processor or a box grater, pulse or shred the carrot, celery, onion and garlic.
Add the salt and stir together well, mashing the mixture so the salt can draw out liquid from the vegetables.
Set aside.
In a large bowl combine oats, whole wheat flour, Italian herbs and black pepper. Mix until well combined.
Add beans, vegetable mixture and soy sauce. Mash the beans with a fork before mixing everything together. Do not mash the beans too much. The mixture will be stiff, so feel free to add a spoonful or 2 of water. Do not add too much though or the burgers will be mushy.
Cover mixture and refrigerate for 4 hours or overnight. If you are in a hurry, at least 1 hour is necessary.
When you are ready to cook the burgers, shape the mixture into 6 patties.
Heat 1/4 inch oil in a skillet on medium high and sear the burgers on each side for 45 seconds to 1 minute. [Editor: better to use bit of aquafaba (garbanzo beans juice), or water, or veg stock in place of oil. Or bake in oven on parchment paper. Planta Burger says bake at 450 deg, but that may too high, you decide. Try 400 degrees for 20 minutes, then flip & bake another 15 minutes.]
When both sides are golden brown, reduce the heat to the lowest temperature and cover with a lid.
Cook low and slow for 15 minutes on each side, checking frequently to prevent burning.
By the end of cooking, the burgers should be slightly darker than when they were seared and cooked thoroughly.
Serve on buns with your favorite condiments.
**********
Planta Burger recommends grated beet for color & these seasonings:
1/4 cup nutritional yeast
1 Tbsp Arrowroot starch
1/4 cup chopped fresh Parsley
1/2 tsp dried Rosemary
1 tsp Salt
1/2 tsp pepper
1/4 tsp Cayenne or chili pepper flakes
ALL PURPOSE SEASONING
2 Tbsp Italian seasoning
2 Tbsp Himalayan salt
1 Tbsp onion powder
1 Tbsp garlic powder
1 tsp dried mustard
1/2 tsp black pepper
Cardiologist Joel Kahn Discusses: Does Olive Oil Harm Arteries?
Jan 27, 2023
A commenter below video states:
I inquired of Dr. Esselstyn regarding this information. My understanding of the answer is: 1) All oil negatively impacts the endothelial layer of the arteries. 2) Oil is calorie dense: 120 calories per tablespoon, contributing to the weight problems so prevalent. My own questions concerning this promotion of Olive is that this oil contains 14% saturated fat and saturated fats have definitely been shown to cause atherosclerosis. Olive oil, like all oil contains no fiber and is pure fat which needs to be minimized in general. Therefore it is displacing healthy foods with fewer calories, more nutrients, more satiety and no risks. High fat foods are addictive and many people overeat with high fat foods. What’s more olive oil has so many calories in such a small space that your stomach will not be full on it and you are much more likely to consume too many calories. You are telling people it is beneficial and I believe people will pour it on! Another consideration is the cost. We live in a country where 60% of the population lives paycheck to paycheck. It is absolutely not necessary to have expensive olive oil or expensive supplements to get heart healthy with diet. Simply eat a whole food plant based diet with no oil, no sugar, no refined flour, no salt and limit or eliminate high fat items like nuts and avocados. One ounce per day is enough. No coconut. It’s loaded with saturated fat. Eat these: vegetables, especially greens, fruit, whole grains, starches from whole food sources and legumes. That’s it. It is utterly cheap and accessible to all. You do not need to buy special oil or expensive supplements. Vitamin b12 is all you need, possibly D. This can be very uncomplicated. Oil is a processed food. Say no. We have clear scientific evidence in a randomized trial from Dean Ornish that a no oil diet actually reversed heart disease. Cardioprev does not do that. It reduces the rate at which heart attack patients have a second heart attack. A significant number go on in the study timeframe to have a second event. I bet even more have an event if you extend the time frames of the follow up. There are much safer ways to get polyphenols. There are much safer ways to lower inflammation. We need to look at the big picture here and the motivations behind this push for olive oil. This is a big money maker. There is little will to look at bean consumption or green leafy vegetable consumption. It doesn’t have the potential for big profits. My opinions and reasonings here. Many plant based doctors with a proven track record of helping arrest and reverse heart disease for thousands of patients do not support olive oil. This one is different and there are a few others. Their intentions may be good. You need to use reasoning and look at the details of the studies in question. And you need to ask if there is any conflict of interest either in the study authors or the doctors in question.
[You may read directly by clicking on video, which takes you to YouTube, and click on the word “more” below the video.]
Dr. John McDougall and Dr. Dean Ornish talk about Ornish’s new book, UnDo It! and climate change.
For over 35 years, Dr. Dean Ornish’s series of scientific research studies have been empowering the way millions of people think about the simple lifestyle choices they make each day in dynamic relation to their health & wellbeing. From being a revolutionary thought leader, a powerful professor, a beloved author and respected advisor to some of the worlds most powerful leaders, Dr. Dean Ornish is resoundingly recognized as a leader in health, healthcare and medicine. Dean Ornish, M.D., is the founder and president of the non-profit Preventive Medicine Research Institute (PMRI). https://www.ornish.com/ Dean Ornish is the author of six bestselling books. http://deanornish.com/books/
10 Vegan Food Hacks
That ranch powder is definitely NOT vegan. It’s not hard to make yourself. Just mix garlic powder, onion powder, salt, pepper, dried dill and lemon juice. Add to the soften tofu & blend.
Day 258 of Year 9 Low-SOS Vegan Plan
EXERCISE:
* Jog to gym – post meal
* Lift (push day @ gym) – triceps, shoulders, upper & mid chest
* Jog to home
WATER:
(2) × (32) = 64 oz (+)
EATS:
* few leftover apple tart
* single serving leftover veghetti – whole wheat pasta w/ sauce full of roasted veggies: brussel sprouts, mushrooms, red, green & yellow peppers, red onions
* rice noodle soup w/ water, chopped kale, red onion, broccoli, cauliflower, tomato, carrot, dry seasoning, salsa (no oil) and multi-grain sourdough toast (dry)
* 5 raw almonds & one orchard apple
… SUN HAS SET …
Easy Instant Pot Mexican Rice (oilfree, wfpb)
Author says:
I recommend you buy brown rice that was grown in California, India, Thailand, or Pakistan because of the potential exposure to inorganic arsenic. Avoid buying rice that was grown in the “cotton belt” – Arkansas, Texas, and Louisiana. Even though the use of arsenic has been discontinued it persists in the soil and the rice soaks it up when growing; even if the product says organic it can still have arsenic if grown in these areas. Read the side of the bag to see where it was grown to make sure. Lundberg is a good brand of rice that is grown in California.
To learn more about arsenic in rice check out this great article from Food Revolution Network.
Equipment
1 Instant Pot
Ingredients
1 cup brown rice, dry
1 cup vegetable broth, low sodium or water
1 cup salsa
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon ground cumin
Instructions
Rinse brown rice in a fine mesh sieve. Add all ingredients to the Instant Pot (or pressure cooker) and stir to mix well.
Cook on manual high pressure for 10 minutes, then let pressure naturally release for 10 minutes. After 10 minutes, do a quick release and open the lid. Fluff with a fork and serve.
Notes
This goes great with Instant Pot No-Soak Vegan Charro Beans – https://simplyplantbasedkitchen.com/easy-instant-pot-no-soak-vegan-charro-beans-recipe-oil-free-wfpb/
https://simplyplantbasedkitchen.com/easy-instant-pot-vegan-mexican-rice-recipe-oil-free-wfpb/
Day 257 of Year 9 Low-SOS Vegan Plan
EXERCISE:
* Rest
WATER:
(2) × (32) = 64 oz (+)
EATS:
* banana w/ rolled oats, ground flaxseed, water, fresh pomegranite, beet powder, vitamin C powder & splash of almond milk
* sparkling strawberry juice, steamed broccoli, multi-grain sourdough, veghetti – whole wheat pasta w/ sauce full of roasted veggies: brussel sprouts, mushrooms, red, green & yellow peppers, red onions
* apple tart w/ almond + whole wheat crust & sweet greensleeve apple from my orchard (no sugar required!)
… SUN HAS SET …
Greensleeves Desert Orchard Apple Tarts
PREHEAT OVEN 350 DEGREES
INGREDIENTS
For Crust:
* 1 C almond flour
* 1 C whole wheat flour
* 3 T ground flaxseed
* 1 T apple cider vinegar
* 2 T pure maple syrup (optional)
* ~ 1/2 C water (as much as needed)
For Filling:
* 2 or 3 (or more) sweet Apples
* Cinnamon, to taste
* 1 Lemon, juiced
* 1 T Tapioca flour
* 1 C Water
* Dash of Salt
INSTRUCTIONS
For Crust:
* Combine dry crust ingredients
* Add vinegar & maple syrup
* Add water slowly as you knead (discard excess)
* Place strips of parchment paper inside cups of silicone muffin pan (will use them to lift contents later)
* Press dough inside cups
* Set aside
For filling:
* Peel/core/cube apples
* In a glass – stir/dissolve tapioca in water
* Blenderize 1/4 of apples with tapioca water, cinnamon, lemon juice, dash salt
* Add this to other apples & heat in saucepan, stirring often as it thickens
* Spoon apples (w/ minimal amount of sauce) into uncooked crust cups
* Bake at 350 degrees for 20 to 25 minutes
* Spoon sauce on top of each cup & bake 5 more minutes
* Cool & serve