Month: January 2020

Day 276 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Lift lower body, shoulders & abs – lighter weight, more reps w/ TUT
* Jog outdoors
* Powerwalk in park

WATER:
(3) × (25) = 75 oz

EATS:
* steamed broccoli
* mashed potatoes, mushroom gravy, cranberries (boiled fresh in O.J. w/ bit of erythritol), steamed spinach & brussel sprouts, crusty bread w/ dab of XL-cashew cream dip
* sparkling water w/ little soft XL-drink
* few almonds & jr. mints

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Esselstyn Mushroom Gravy

Ingredients

  • 1 chopped onion
  • 2 cloves garlic
  • 12 to 16 oz mushrooms
  • 2 C veggie broth
  • 1 T miso
  • 2 T whole wheat flour
  • 1 T low-sodium tamari (or soy sauce)
  • 2 T sherry (optional)
  • black pepper

Instructions

Water sautee:
1 onion
2 cloves garlic
2 cartons mushrooms (8oz each)

Then add:
1 C veggie broth
& continue cooking.

In separate bowl mix:
1 C veggie broth
1 T miso paste
2 T whole wheat flour
1 T low sodium tamari (or soy sauce).

(I ran it thru blender to remove lumps)

Add all ingredients in sauce pan (including 2 T sherry).

Stir & simmer to thicken.

Add cracked black pepper.

Esselstyn Mashed Potatoes

Ingredients:

  • 6 medium/large Yukon Gold potatoes (I use other varieties, unpeeled thin-skinned OR peeled thick-skinned)
  • 2 cloves garlic (pressed)
  • Almond milk
  • 6 T nutritional yeast (1 per potato)
  • 1/2 t black pepper
  • 1 t Rosemary (dried & CRUSHED)
  • Yellow mustard to taste (my own idea)

Instructions:

  • CUBE potatoes.
  • PLACE in pan of room temp water (level just covering potatoes)
  • BOIL approx 17-20 minutes
  • DRAIN & ADD garlic, almond milk, nutritional yeast, black pepper, rosemary, (mustard)
  • MASH

(If any leftovers, add ground flaxseed, form POTATO PATTIES, pan dry-fry & wait to flip so they’ll coagulate)

Day 275 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Lift chest & biceps – lighter weight, more reps w/ TUT
* Jog outdoors

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats, banana, blueberries, ground flaxseed, cinnamon, few walnuts, water
* fresh orange
* steamed broccoli, brown rice, pinto beans, very veggie burger patty (no bread), leftover
cauliflower buffalo hot wings w/ dab of XL-cashew cream dip
* sparkling water w/ little soft XL-drink

… SUN HAS SET …

* raspberry hibiscus tea w/ lemon & tiny toast (w/ avocado & cinnamon)
* few bites of plain baked sweet potato

Cmmt: XL indicates uncommon extravagantly luscious food

Cauliflower Wings in the Air Fryer w/ Cashew Dip Sauce

CLICK HERE FOR DETAILS

Ingredients

  • 1 cauliflower cut into small bite sized florets
  • 1/2 cup brown rice flour or flour of choice if not avoiding gluten
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1.5 tsp paprika
  • 1/2 tsp cumin
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 3/4 cup plant milk of choice

Buffalo Wing Sauce Ingredients

  • 1/2 cup water
  • 1/4 cup white vinegar
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/4 tsp cayenne pepper
  • 1/2 tsp sea salt
  • 3 tbsp tomato paste

Optional Cashew Dipping Sauce

Ingredients

    • 1 cup raw cashews (soaked 15 minutes in hot water, then drained)
    • 1/2 cup fresh water
    • 1/2 tsp garlic powder
    • 1/4 tsp cumin
    • 1 tsp dried basil
    • 1/2 tsp sea salt
    • 1/4 tsp black pepper
    • 1/2 freshly squeezed lime