Month: August 2024

LENTIL SMASH TACOS

1 Cup DRIED Lentils, washed, rinsed and drained. (green, brown or black lentils work)

1 can plum tomatoes 

2 1/2 Cups water 

1 Onion, diced.

2 Shallots, diced.

4 cloves garlic, minced.

3-4 TBS Olive Oil (optional, NOT RECOMMENDED) Better to steam sauté if you prefer with a bit of broth or water

2 TBS Chili Powder

2 TBS Cumin

1 tsp Onion, granulated.

1 tsp Salt, kosher

1 tsp Black pepper

Handful tortilla chips, crushed.

1 ½ Cups Shredded Smoked Vegan Cheese, (Optional)

1 Pack small to medium sized tortilla wraps or soft taco shells

1 Head Lettuce, shredded.

Pico De Gallo/Salsa Recipe:
2 tomatoes, diced.
½ red onion, diced.
Handful, Cilantro/Coriander, rough chop
2 limes, juiced.
Jalapeno Diced, optional.

Soft Vegan Burger Buns- Oil-free, Wheat-free, Gluten-free

Millet Burger Buns

Yeilds 6 buns

INGREDIENTS

2 and 1/2 cups millet flour

2 tsp baking powder

¾ tsp fine sea salt

1/2 tsp baking soda

2 tbsp ground flax

2 and 1/2 cups water

1 tbsp apple cider vinegar

1/3 cup whole psyllium husks

2 tbsp date syrup (optional)

Sesame seeds for topping

INSTRUCTIONS

In a bowl combine the dry ingredients, except for the psyllium husks.

In a separate bowl combine the wet ingredients and the psyllium husks.

Let rest for 5 minutes until a gel like consistency is achieved.

Combine the wet and dry ingredients.

Wet your hands and add 1/6 of the dough to each section of a bun pan.

Bake in a preheated oven at 325 F for 50 minutes.

Remove and allow to cool before cutting.

Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole‐Food Plant‐Based Vegan Diet | Journal of the American Heart Association

This is the study for the olive oil post two posts below this one.

https://www.ahajournals.org/doi/10.1161/JAHA.124.035034

CARBS!

Types of carbohydrates: 6 groups, 3 of which will be important to you.

1) Unrefined, Unprocessed Carbohydrates

Examples of these foods include intact whole grains that we consume in their intact form (such as brown rice, oats, quinoa, millet, buckwheat, wheat berries), starchy vegetables (such as sweet potatoes, yams, corn, peas, potatoes, winter squash) and legumes (such as beans, dried peas and lentils).

2) Unrefined, Processed Carbohydrates Low in Calorie Density

Examples of these foods include whole grain pasta, including pastas made from whole wheat, brown rice, corn or buckwheat.

(The reason these foods are low in calorie density is that, during the cooking process, they absorb a large amount of water back into their structures, which lowers calorie density.)

3) Unrefined, Processed Carbohydrates High in Calorie Density

Examples of these foods include whole grain bread, whole grain bagels, whole grain crackers and whole grain dry cereal.

4) Refined Carbohydrates

One example is white rice. While these foods are low in calories and low in calorie density, they have had most (if not all) of their fiber removed; in addition, they lose many valuable nutrients in the refining process. Always choose the whole grain.

5) Refined, Processed Carbohydrates Low in Calorie Density

One example is pasta that has been made from white flour.

While these foods are low in calories and low in calorie density, they have had most (if not all) of their fiber removed.

6) Refined, Processed Carbohydrates High in Calorie Density

Examples of these foods include breads, bagels, crackers and dry cereals that have been made from white flour.

These foods have had most (if not all) of their fiber removed and they lose many valuable nutrients in the refining process.

*******

NOTE: Types 1, 2 3 are best. Refined carbohydrates and refined processed carbohydrates, regardless of their calorie densities (types 4 5, 6), are not recommended and should be minimized, if included at all.

Read more here:

https://www.drmcdougallforums.com/viewtopic.php?f=22&t=20368&p=193127#p193127

New Concerns About Olive Oil | Dr. Neal Barnard | The Exam Room Podcast

Is olive oil unhealthy? A new study analyzes whole food, plant-based diets with and without olive oil and how they affect the heart and cardiometabolic risk factors.

Dr. Neal Barnard goes inside the study and surprising findings when he joins “The Weight Loss Champion” Chuck Carroll on The Exam Room Live.

Previous research has shown that a healthy diet that includes extra-virgin olive oil is beneficial, but the crossover trial in this study begs the question: Are you better off without it?

Topics Discussed

– Olive oil effects on cholesterol

– Heart health risk factors with and without oil

– Comparing the new findings with previous research on olive oil

– Comparing health factors of olive and other oils

– And more

https://www.ahajournals.org/doi/10.1161/JAHA.124.035034