Wednesday, April 18, 2018

Vegan Simple G-Bombs Dinner! Gotta eat. Make it healthy! #foodismedicine #EatToLive #FullOfBeans

Simple Dinner:  Great Northern Beans with Garlic Sauce on a Whole Wheat Pita, Mixed Salad and Sweet Corn
     It occured to me that I'm making really great dinners but they are complicated with things like fresh jackfruit. Who the heck, outside of Southeast Asia and South America, every heard of that? It's not available everywhere and preparing it is very time consuming. I hate to think I'm losing your interest so let's get back to whole foods that are readily available. Everything on my plate tonight is from Kroger.
     Sweetcorn is easy! All I did was shuck it, rinse it off, wrap it in a moist paper towel and microwave it for 3 minutes. It gets really hot and is still cooking when you take it out of the oven so let it cool for about 10 minutes. There is nothing on the corn. Not even salt. It is very sweet and tender all by itself so take advantage of it. 
   The salad is just a mixed salad. Make it with any vegetables and fruits you like. I try to get my Dr. Fuhrman G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, Seeds) at least once a day.  I also like colorful salads so there is red swiss chard, yellow sweet pepper, carrots, celery, fresh parsley, romaine lettuce, white mushrooms, chickpeas and tomatoes dressed with red wine vinegar, dried onion flakes, fresh ground pepper and 4 crushed green olives.
     That delicions brown and white blob in the back of the plate that covers a whole wheat pita is great northern white beans and Quinoa seasoned with  1 Tablespoon of onion powder,and 1 teaspoon of garlic powder, 1/4 teaspoon smoked paprika, 1 Tablespoon of chili powder, 1 teaspoon of cumin, 1/4 teaspoon of cayenne pepper and 1 teaspoon of salt. I rinsed 1 pound of  the beans and put them in my pressure cooker with 1 cup of dry Quinoa and all of the above seasonings and water covering 3 inches above the beans. They were cooked at the high setting for beans for 2 hours and allowed to vent on its own. 
     The white dollop in and on the beans is my favorite savory garlic topping. I use it on beans, as a dip, in my "Tuna-ish" salad or as a sandwich spread. Here's the recipe:


2 cups cashews, soaked in water overnight then drained
4 garlic cloves
4 teaspoons apple cider vinegar
1  teaspoon salt
1 cup aquafaba

Put everything in your blender and puree thoroughly. Store it in a tightly closed container in the refrigerator for up to a week.

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Monday, April 16, 2018

Vegan Spare Ribs!! #Vegan #OilFree #WholeFoodPlantBased #Kosher #Pareve # Hallal #FoodIsMedicine

Jackfruit Spare Ribs, Brown and Wild Rice, Baked Potato with Catsup
 I bought a quarter of a jackfruit at Randazzo's market just for fun. The whole fruit is mammoth! The price for the quarter of the fruit (about 5 pounds) was $7.50.  That's a pretty good deal considering the only thing I didn't use was the hard pits in the fruit and that intimidating outer layer of skin on the thing! I'm the only one in my house who eats this stuff so this qualifies as my batch cooking for the week.  From the inner part of the skin, which I am going to call the "pith" because that is what the white inner skin of an orange is called, I got 10 jackfruit spare ribs, pictured on my plate above.
Jackfruit Pulled Pork

 I used the inner yellow fruit along with the shreds between the bulbs of fruit to make 6 pulled jackfruit pork sandwiches.

Jackfruit Beef Medallions

I use the hard inner stem to make jackfruit beef medallions. There were more, but I ate them before I took pictures.

The ribs weren't very hard to make at all. In fact they were a kind of a bonus since all I set out to do was make the pulled pork. I think the hardest part was finding a quartered jackfruit!


Preheat your oven to 400 degrees.
Fillet the pith from the skin of the jackfruit full thickness and discard the rough outer layer.
Cut the fillets into appropriate size strips.
Boil the strips for 15 minutes covered in water with salt, onion powder, garlic powder and 4 Tablespoons of apple cider vinegar.
Remove the strips and set aside.
To the liquid add 1 Tablespoon of lemon juice, 1/2 teaspoon of yellow mustard, 1/4 teaspoon of smoked paprika, 1/2 teaspoon of cumin, 1/4 teaspoon of cayenne pepper  and 1 cup of your favorite BBQ sauce. If soy is ok with you as it is with me, add some low sodium soy sauce or Tamari to taste.Stir and simmer until it thickens.
Line a baking sheet with parchment paper. Lay the strips side by side on the paper and brush with the sauce. Bake for 20 minutes. Take them out and let them cool a little. Turn them over, brush with sauce and bake for another 20 minutes. Brush them with sauce one more time and place under the broiler for 5 minutes or until they just start to darken. Serve hot.

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Tuesday, April 10, 2018

A Brief History of Me!! (from someone else's blog) #HumbleVegan #FoodIsMyMedicine #food4wellness

My story was included in someone else's blog, with my permission of course. 
I'm flattered to be included and grateful for the attention!!!  Blushing.

Click the link....

Saturday, April 7, 2018

Vegan Baked Cauliflower Wings!!! #nutfree #oilfree #dairyfree #glutenfreeoption #Kosher #Pareve #CrueltyFree

I was at Joe Randazzo's wonderful fruit and veggie market a few days ago and picked up a bunch of produce including 2 heads of cauliflower. Having never tried making cauliflower wings before, I put together a quick recipe. It came out pretty delicious! YOU can easily make this gluten free by substituting the flour of your choice. I used coconut milk as well but any non dairy milk is fine. After posting a photo of the results on Facebook, a few requests for the recipe came in so here you go.....

Cauliflower Wings

Prep time: 20 minutes

Cooking time: 40 minutes
Total time: 1 hour


1 head of cauliflower cut into florets
1 cup of flour (I used whole wheat)
2 cups of non-dairy milk (I used coconut)
1 T lemon juice
¼ Cup white vinegar (Apple Cider Vinegar also works)
1 tsp yellow mustard
¼ cup of water
2 T onion powder
½ T garlic powder
1 tsp salt (or to taste)
½ tsp smoked paprika
1 tsp regular paprika
¼ tsp cumin
¼ tsp cayenne pepper

Rinse the cauliflower and set aside to dry thoroughly.
Put all the other ingredients in a large mixing bowl and mix it together with a fork until thick and creamy. Let the batter rest for 15 minutes.

Preheat the oven to 430F.
Line 2 baking pans with parchment paper. Dip the florets into the batter coating completely and gently shaking off the excess. Line them up on the pans and bake for 20 minutes.
Turn them and bake for another 20 minutes. You can also brown them under the broiler for 5 minutes at the end if you choose to. (I didn’t this time)

Thursday, April 5, 2018

51 Months A Vegan! Passover "Tuna-ish" Sandwiches. #kosher #pareve #oilfree

Vegan "Tuna-ish" on whole wheat Matzo
"Tuna-ish", tomatoes, matzo
Its the end of my 5th Passover on a whole foods, plant based, no oil diet. One day to go. Every year I manage to come up with something new. Matzo gets really boring after a week. I found this fake tuna recipe and played with it until I got it just right! Now I want to share it with all of you! (I made plenty so come on over!!)

This is a recipe I modified by Sandra and Susan Sellani
Prep Time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Yield: 3 servings

1 cup cashews, soaked in water overnight then drained
2 garlic cloves
2 teaspoons apple cider vinegar
½  teaspoon Himalayan sea salt
½ cup aquafaba (chickpea water)
2 T water
1 can chickpeas, rinsed and drained thoroughly
1 tablespoon capers, drained
1 stalk celery, diced
1 tablespoon dill pickle relish
1/4 teaspoon salt or to taste
Freshly ground black pepper to taste

Directions (Vegan Mayo):
1. Blend the top 6 ingredients (cashews, garlic, vinegar, sea salt, aquafaba and water) until smooth and creamy.

Directions (Sandwiches):
1. Mix 1/3 cup of the Vegan Mayo, and capers with chickpeas, relish, celery, salt, pepper, and stir by hand until completely combined. Use a fork to crush the chickpeas until it looks like tuna salad.

Make a whole wheat matzo sandwich with sliced tomatoes. Wrap it in cellophane for an hour to let the matzo soften before cutting.
Use it on crackers, celery or make sandwiches with whole grain vegan bread.

You are gonna plotz!!!!

Thursday, March 8, 2018

50 Months A Vegan. !!!!! #eatinglikeahorse #foodismedicine #MarchWithStarch

Its All Healthy, Its All Good AND Its All Starch
     Just in case you're keeping track, its been 50 months since I accepted that a Whole Foods Plant Based diet is The Healthiest Diet On The Planet!  It was easy for me to give up all animal products. Really! Even cheese!

I never got hungry or had any cravings. Meat from cows, chickens, sheep, pigs, fish and everything else that ever had a face and a mother contains no fiber. Zero. Without the fiber I would have to eat loads and loads of meat to make me feel full. Along with the meat comes loads and loads of cholesterol which is not found in plants and tons of sodium because without it, it tastes like dead meat! 
     The picture above was my dinner tonight. That one meal covers all the nutritional needs that I have including all of the essential amino acids for protein synthesis, all the vitamins and minerals, all the fatty acids, all the phytonutrients and all the fiber for the entire day, but its all starch and only around 550 calories. The plate contained so much food that I had to put some in the fridge for another day. Four hours later I still feel full with lots of energy, no feeling like I have to loosen my belt and take a nap and no brain fog. I used a pinch of salt for the mixed brown and wild rice, but most of the flavor came from the garlic, onion, ginger, cumin, sage, thyme, parsley, basil, cayenne pepper and the sliced sweet peppers. Notice all the colors in the veggies.  We are hardwired to be attracted to them.
In the wild the colors stand out and help us locate them as a possible food source.  Those colors are the phytonutrients that help optimize our health. They are easily and nearly totally absorbed. You won't see them coming out the other end. Your digestive system was developed millions of years ago and is geared to break down whatever you chose to eat, absorb what you need and flush out the waste. Animal and plant based foods are all capable of providing your nutritional needs. The plants won't clog your arteries. So eat the rainbow to help lower your cholesterol, improve your memory, decrease the risk of stroke and heart attack, lose weight, lower your blood pressure, improve your circulation, prevent or even reverse diabetes and heart disease, reduce the risk of colon cancer and even fight depression! There is no other diet plan or pill you can take that will do all that. If you find one I would like to hear about it! 
     If this is the first of my blogs that you've read, the reason I started eating like this is because I knew I had to lose a lot of weight. My friend, Joel Kahn MD is an interventional cardiologist who would rather teach you how to prevent a heart attack than treat you after you've had one. Simply following him on Facebook, I got all the information I needed right there to change my ways. He recently published his latest book: The Plant Based Solution . It is an excellent starting point with tons of easy to follow information and lots of wonderful and simple recipes. It even has success stories to help motivate you. My personal story leads off the chapter Slim and Trim.  
     One hundred pounds disappeared without any pills, surgery or exercise. Another 10 disappeared when I started regular exercise. It's a lot easier to exercise after losing 100 lbs. That means I lost 90% of the weight I needed to lose by eating real food and only 10% with exercise. You can't out exercise a bad diet but you can easily transition to a healthy one! Why not pick the healthiest!
     Don't think for a second that your Doctor is in charge of your health. He or she will expertly treat you once you get sick or develop a chronic disease but most probably won't go over what you are eating before a problem develops. You and only you are in charge of your health and what you eat every day is the key. Get started. Give it 2 weeks and see what happens. Anyone can do anything for 2 weeks. Even me!! 

Wednesday, February 21, 2018

Day 3 of Food Diary Update Diet Toolbox Tools. Dinner! #eatYOURveggies #EATtoLOSE

Mixed greens, BBQ tofu, oil free dressing.  Broccoli steamed with ginger, garlic, onion flakes, tomato, dates, vinegar
     Two days later, to continue my story, I'm doing the food diary again. With no additional exercise, I weigh 4 lbs less than I did 2 days ago. That's what happens when I find a way to let my brain account for everything I've eaten. The weight just falls right off with no additional work other than putting pen to paper. No special supplements, no medication, no specific food preparation, just mindful eating. It's like a ZEN lifestyle. I've found my TAO to ZEN.  I'll blame the ginger. ✌

Interested in learning more?
Joint me at the Plant Based Nutrition Support Group at Groves High School next Wednesday.
This is easy and really truly works!!

Joel Kahn MD and Allan Kalmus DPM