01ReluctantVegan@Blogspot.com

Thursday, May 17, 2018

Broccoli For The Win!!!!❤ #eattolose #vegan #WFPBNO #eatlikeahorse

You have to try this! I was in a hurry last night and really had a lot of broccoli because it was on sale. In our refrigerator it was right next to a quart of Baby Bella's.
Wash and thinly slice all the mushrooms.
Put them in a microwave safe glass casserole dish. Break up a crown of broccoli and add it over the mushrooms. Sprinkle a teaspoon of onion flakes, 1/2 a teaspoon of lemon juice, 1/2 a tablespoon of low sodium Tamari and 1 tablespoon of apple cider vinegar over everything. Put the lid on and microwave on Hi for 5 minutes. Flip it over on your plate and enjoy with a baked potato and sweet corn. I put the excess liquid on the potato with some dried parsley. So good!!
The meal as shown has 25 grams of protein and 4500 mg of potassium. That's half the protein and all the potassium you need for an entire day!

Friday, May 11, 2018

52 Months A Vegan!! Losing Weight Permanently. The Whole Foods Plant Based No Oil Mindset

 I just had another article published!  Thanks  to the Plant Based Nutrition Support Group for including me.
Here's my article and a link to the website at the end....
  "Mindfulness" is the buzzword of the month. In this case it means pay attention to what you eat and how it will affect you in the future. If you are like me, you've tried any number of diet plans and failed miserably on all of them. When I was finally ready to let go of what wasn't working and embrace a lifestyle change, everything came together. I was already 58 year old and 110 lbs overweight. Diets of moderation or deprivation just don't have the consistent long term desired benefits. Unlearning to depend on animal products and processed oils only required me to change my mind on the basics of healthy nutrition. I rejected the anecdotal advice, the flashy TV ads, fad diets and plans of moderation. Instead I learned to pay attention to the mountain upon mountain of science based, peer reviewed literature that all pointed in the same direction. Simply remove all the food and food-like products that came from anything that ever had a face and a mother and the rest takes care of itself.
  Skip forward 2 years, to age 60 and the
110 lbs was gone. Skip again 2 more years to age 62 and it's still gone!  For anyone who is on the Standard American Diet and suffering the consequences the entire PBNSG.org team is ready and willing to guide you on your transition journey. Whether you are just a little overweight, morbidly obese, Diabetic, Hypertensive, coping with heart disease, worried about high cholesterol or having a concussion or a number of other chronic illnesses affecting you, they can all be treated and avoided with a Plant Based Whole Foods No Oil diet and a good helmet.
     Where you are in your personal journey is not important. What is important is that you take ownership of the process and understand that this is YOUR journey. Your personal Doctor may be the nicest person ever to draw breath, but if yours is like mine, the likelihood is that your problem will be met with a prescription and  the statement: "You know what to do. Eat less and get more exercise." On to the next patient.
     We all know that already, but two thirds of the time, it doesn't work. We need only go to the mall or anywhere people gather to see the epidemic of obesity and its related illnesses.  Medical professionals are taught how to treat chronic illness but get very little if any training in proper nutrition as a means of preventing and reversing it. It isn't being taught to the doctors so we know it isn't being taught to the patients. We just go about our business eating all the low fiber, high fat, sugary, salty foods that we've addicted ourselves to and expect the doctors to make us better when that chest pain starts, that blood sugar gets out of control or those hip and knee joints need replacing due to all that extra weight they have been subjected to over the years. 
     These medical problems are not your Doctor's problem. He or she has no skin in the game. These issues are associated with your body and they are your problem. Taking a pill or having a procedure done to treat a symptom is not going to address the causation. When diesel fuel damages your gasoline engine you would recognize your mistake and stop using the wrong fuel. You would never say that you will only use the diesel fuel in moderation. The food that you are eating is causing the obesity, type 2 diabetes and heart disease. Switch to the proper fuel, the problem goes away and you can stop trying to manage it. Learn from your past mistakes that brought you to this point. Make the changes that will shape your future. 
     The ironic thing is that you will be eating more food more often than you are used to and losing weight. There is never a reason to feel hungry. Foods that are nutritionally dense, high in fiber and contain no animal fat will help keep you feeling full. You get all the nutrition that you need without the excessive calories associated with fats and oils. 
     Exercise is good for you, but it is not an essential part of getting that weight down. If you want to go for a walk, run, bicycle, swim or go to a gym, that's great. Your heart is a muscle and will benefit from the exercise. But what you really have to focus on is what you eat. When the weight starts coming off it becomes much easier to get some exercise. Think of it as a wonderful side effect. You will weigh less, have more energy and feel good about yourself in less than a month! There are no doctors, surgical procedures or medications anywhere that will do this for you. Stick with it and reap the rewards. You earned them!

https://www.pbnsg.org/weight-management/
     
     

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:

CREAMY GARLIC SPREAD 


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!

Fillet
JACKFRUIT SPARE RIB RECIPE

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....
https://www.arespectfullife.com/plantshealhumans/plantshealhumans-allans-story/

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

INGREDIENTS:

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


Ingredients:
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.
OR
Use it on crackers, celery or make sandwiches with whole grain vegan bread.

You are gonna plotz!!!!