Acorn Squash and Apple Recipe #eattolose #vegan #deliciousveganrecipe #kosherforpassover #glutenfree #nutfree #oilfree

Baked Acorn Squash and Apple

Its always nice to be re-assured with the Nutritional Facts before you eat something new. This only has 4 ingredients:

1 Acorn Squash

1 Apple (I like Fuji)

Maple Syrup

 Pumpkin Pie Spice

Cut the squash in half. Scoop out the seeds and strings.  The seeds are just like pumpkin so I roast and eat them too.

Pre-heat the oven to 425. 

Put the squash face down in a pan with 1/4 inch of water.

Bake it for 40 minutes. Take it out of the water. Drizzle on some Maple Syrup or Agave Nectar. Sprinkle it with Pumpkin Spice or just plain Cinnamon.  Slice up an apple and add it to the center. Bake it for another 30 minutes face up.  Enjoy!

I cheated a little so it could be transported easily to the office.  

I left out the apple until I got to the office, sliced it up once I was ready to eat, then microwaved it on high for 4 minutes covered with a paper towel.

The picture is of my lunch today. No oil, no salt, no nuts, no refined sugar and no gluten. I ate at noon. Its now 3:30 PM and I'm still not hungry. You want to lose weight?  EAT!!! Just do it right.

Dinner! Plate FULL of Colors! Pictures of me taken one year apart. #veganmeal #eattolose #easypopcornhack

Full Dinner Plate

      Dinner time!  Ready to start losing some weight?  Great!  Start eating.  That's right.  Fill up your plate!  Eat all of it!  Feel full!  Want to eat again in 3 hours?  Sounds good to me!  Let's do it! 

     Wait a minute.  There's gotta be a catch, right?  Who ever heard of a diet like that? I can eat all I want when I want?

     Well, you have a point.  The catch is this isn't a weight loss diet.  Its a decision to eat healthy ALL the time. You really can fill up and feel satisfied on things that are delicious, nutritious and far lower in calories.  Its all about making the choice to fill your plate with things that aren't going to bust the calorie bank.
     There is nothing exotic on the dinner plate pictured above. That's a sweet potato on the left. On the top right I have stewed cherry tomatoes, snap peas, minced garlic, parsley and Lawry's Season Salt.  I boiled it covered for 20 minutes then strained it.  On the bottom right is a salad with romaine lettuce, spinach, carrots, fresh parsley and a tomato.  The salad dressing is wine vinegar with some light soy sauce, lemon juice, pepper, mashed firm tofu and cooked fresh ginger with Quinoa that was laying around and I blended together.  OK, the dressing is kind of exotic, but what do you notice is missing?
    Oil!  Oil is extremely calorie dense. There's no oil at all on that plate. No meat, no fish, no nuts, no eggs, no cheese or milk product of any kind. That dinner is totally plant based and does not include any oil making it low in calories and extremely heart healthy.
     Three hours went by and I got the urge to eat again.  I wasn't really hungry, but I eat anyway.  That's me.  Don't judge.
     My choice was to make popcorn. The popcorn was salted but had no oil, no butter and no artificial flavors either.  It was a really large bowl too!  I have an air popper somewhere, but that would require that I actually take the time to locate it.
 
 Here's my POPCORN HACK:
Measure out 1/3 of a cup of plain old dry, loose popcorn kernels.  Mix in 7 drops of water.  Add 1/8 tsp of table salt and stir it up a little. The salt is optional.  Dump the kernels into a plain brown paper lunch bag.  Fold over the top of the bag twice.  Place a piece of paper towel under the bag and microwave it on high for 3 minutes. Some microwaves are stronger than others.  You have to listen to the popping corn.  If you can count 2 Mississippi's between pops, its done. If you burn it the first time or if too many kernels don't pop, all you have to do is adjust the time a little.  Its easy!

I've been doing this for over a year.  That was my New Year's Resolution for 2014 and it stuck.
I've lost 78 lbs. so far.
No one did it for me.  I choose what I eat.  Who chooses what
YOU eat?

Me in March 2015
after 14 months

Me in March 2014
after 3 months

Pineapple Pot Pie with NO OIL! #vegan #plantpower #delicious #kosher #oilfreemeal

Pineapple Pot Pie

How's this for a hot lunch? I made enough for a whole week!

There are days that all I want to do is cook. Usually its any day that ends in "y". On weekends I get in "The Zone" and have the time so fair warning.  This is a project in a pan!

Pineapple Pot Pie Recipe

Crust:

3 cups whole grain flour                   1 tsp salt

1 package quick active yeast            1/4 cup applesauce

1 cup of very warm water                2 TBSP dry garlic flakes

2 TBSP rosemary 

Dissolve the yeast in the water and let it stand 10 minutes.

In a large bowl or using a mixer with a dough hook, mix one cup of flour with the yeast, salt, garlic, rosemary and applesauce. Keep adding flour until the mixture no longer sticks to the bowl. Place the dough on a lightly floured surface and knead it for 5 minutes or until its smooth and springy. Place the ball of dough back in the bottom of the bowl and cover the bowl loosely with a moist towel or plastic wrap.  Allow the dough to rest in a warm area for an hour or until it doubles.

Filling:
4 cups chopped baby spinach                                   1 chopped sweet red pepper
2 stalks kale chopped                                               2 chopped tomatoes
2 loose cups chopped fresh parsley                          1 thumb of peeled chopped fresh ginger
4 sprigs chopped cilantro                                         1 tsp salt
2 chopped carrots                                                     1/8th tsp black pepper
2 stalks chopped celery                                            2 cups water
1 cup chopped pineapple                                         1 large chopped sweet onion
1 cup dry of brown rice

Cook the rice in 2 cups of water with 1/2 tsp of salt as directed and set aside.
In a large pot bring the 2 cups of water and salt to a vigorous boil. Add the onion and garlic. Cook them until clear. Add the rest of the ingredients. Turn down the heat to simmer and cook covered for an hour.  The cooked veggies were strained thoroughly into a bowl to save the liquid vegetable stock. Put the cooked vegetables back in your pot and stir in the rice.

In a saucepan bring 2 cups of your vegetable stock to a boil. Add 1/2 cup nutritional yeast and 1 TBS of Cayenne pepper.  Cook it down, stirring until it begins to thicken. Save 1/4 cup and stir the rest into your vegetable and rice mix. Let it sit for 15 minutes to absorb the liquid.

Roll out your dough until its about an 1/8 inch thick. I used a loaf size aluminum baking tin (you can use multiple smaller tins) and lined it with the dough, filled it with my cooked vegetable, covered it with more dough pinching down the edges. Glaze the dough with the liquid that you saved from the last step. Poke a few holes to let it vent.

Bake it at 325 degrees for 40 minutes or until brown on top.
Cover it with aluminum foil to keep the top from drying out giving it a slightly glazed appearance.

I left it in the fridge overnight to absorb any liquids. Turn it upside down on a microwaveable plate and separate it from the aluminum baking tin.  Turn it back over and microwave it for 2 minutes or until hot.  Serve hot.

14 Months a Vegan Before and After Pictures #weightloss #foodismedicine #plantbasednutrition

      Here's my before picture as a Carnivore and my after picture as a Vegifore.  Its dramatic to see on paper! I feel really good!

     My daughter looked at the pictures and said: "You used to eat all the time."

     My wife looked at the pictures and said: "You STILL eat all the time!"

The amount of food I eat has gone up, not down.  I just don't eat meat of any kind and very little oil. 

     I recently was asked by Paul Chaitlin of Plant Based Nutrition Support Group to volunteer and share my story with a wider audience.  I get to write articles and speak to his group. The last time I spoke in public was 1972. Up until now, I didn't really have anything to say!

     I still don't think I have much to say, but I am so grateful to my old friend, Dr. Joel Kahn and to Paul for his encouragement that I've agreed to share my story.  I'm hoping a few people will be listening.  I was convinced that changing to a Vegan lifestyle was the smart thing to do BEFORE developing any severe health problems.  Listening to a group of very smart people helped convince me.  I'm hoping by example I can get a few more people to see the difference plant based eating can make for them.  The group is open to anyone who is interested and there is no charge to come listen. The schedule is posted on the website.  Hope to see you there!

 

Me 3-1-2015

Me 1-1-2014

Simple Spaghetti Marinara. Plant Perfect!! #vegan #oilfree

We have a wonderful and growing Plant Based Nutrition Support Group here in the Detroit area. At the meeting on Wednesday night, some of the participants were asking about recipes. The emphasis was on making it simple and something the kids would also enjoy without twisting their arm.
So here's one for spaghetti.  There are only 6 ingredients.  The prep time is about 7 minutes (if you are as slow as I am) and it cooks ready to serve in 30 minutes.  You will have lots of extra sauce. I'm planning on a simple pizza with no oil or cheese with the rest of it.

Simple Spaghetti

2 cans of tomato sauce 28 oz can size

1 can of tomato paste 12 oz can size

1 large sweet onion chopped

4 cloves of garlic chopped

2 TBSP of oregano

1 TBSP of Sweet Basil

     In a large pot bring 1 cup of water to a boil. Add the onion and garlic. Let it boil until the onions become clear. Add the Basil and Oregano. Add the tomato sauce and paste. Bring it to a simmer, cover and reduce the heat for 30 minutes.  

     You can add salt and pepper to taste.

You can add a little parsley garnish for color.  This happens to be over Barilla whole grain pasta, but for the kids I would use the regular noodles; the one without egg. Pretty easy and fast!  Enjoy!

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Plant Based Success Stories!

Its not just me.  Its real science!

plant based diet success stories

http://www.mindbodygreen.com/0-17625/before-after-plant-based-diet-success-stories.html

Sneaky Veggie Pizza! Gluten Free and Vegan!! (Don't tell the kids about all the vegetables) #veganrecipe #kosher #pareve

PIZZA!!!

No Cheese and No Oil

The last post with the pizza rolls was so good and fun I rushed to share it. In doing so I skipped right through actual pizza!  I'm now correcting that with a delicious, plant based, gluten free, classically shaped round pie with the veggies both in the sauce and in the crust. I made a large batch of dough and have been using it for different things all week. Its good to bake like a wrap at 325 degrees for 30 minutes or longer depending on how well done you like it. The sauce is also a large batch, but I like to just use what I need and save the rest for another day.

I got my 13 inch round pizza pan at Ikea.  I used a little Pam on the pan and Daiya cheese substitute on the pizza, but if you're cutting oil out of your diet, you can just use a little flour on the pan, leave the cheese substitute off and put on a layer of chopped veggies or fruit like pineapple, spinach, mushrooms, tomatoes, peppers, etc. instead of cheese to make it completely oil free!   So here's the recipe:

Sauce:
29 oz.Tomato sauce, 12 oz.Tomato paste, 28 oz. Diced tomatoes, 4 cloves garlic, 1 onion, 2 stalks kale, 1 dash Black Pepper, 4 Mini Sweet Peppers,  10 pitted dates, 4 TBS oregano, 2 TBS Rosemary, 4 TBS basil, 4 TBS nutritional yeast.
In a large pot bring 2 cups of water to a boil. Add the chopped onion and garlic with the spices. Let it cook until the onions become clear, then cook uncovered to reduce the water. Add the rest of the above ingredients, bring it back to a boil, reduce the heat and let it simmer for 30 minutes stirring occasionally.

Dough:
5 cups gluten free flour                                      1 can of drained chickpeas
1 cup brown rice                                                1 TBSP milled flax seed
1 cup quinoa                                                      1 large sweet onion
1 inch fresh ginger                                            4 cloves of garlic
2 stalks celery                                                   2 carrots
4 mini sweet peppers                                        Juice of 1/2 a lemon
5 sprigs of fresh parsley                                   5 sprigs of fresh cilantro
4 stalks of kale                                                 2 generous handfuls of baby spinach
10 pitted dates                                                  1 TBSP maple syrup
1 TBSP turmeric                                              1 TBSP rosemary
1 TBSP cumin                                                 1 TBSP oregano
2 TBSP nutritional yeast                                 3 tsp salt

Cook the brown rice in 2 cups of water with a pinch of salt per package directions.
Cook the quinoa in 2 cups of water with a pinch of salt per package directions.
Mix them together and blend in a food processor until smooth.
In a blender or food processor puree all the juice, dates, vegetables then add all the herbs and other seasonings.
Mix it all together, add the flour and knead it into a dough. Form it into a ball. Dust a large bowl with a little of the flour, put in the dough, cover with a moist towel and let it rest in a warm area for 2 hours.

Toppings
I put jalapeno peppers and pineapple on half and loaded up on the other half with fresh or sun dried tomatoes, pineapple, green pepper, sweet pepper, onion, mushrooms, broccoli or any combination of your choice.

No Cheese, No Oil.  A Little GF Flour On The Pan

Prepare your pizza pan with a little PAM, or just dust it with a little flour if you are oil free.
Roll out enough dough for the size of your pan. I wet my fingers and work the dough until its thin, fills the pan and comes up on the sides a little. You can flatten out the edges with your wet fingers to make it look smooth.
Put some sauce on the dough from the center to the edges.
Add your topping.
Pre-heat your oven to 425 degrees. Bake the pizza for at least 25 minutes or until the topping is bubbling and starting to brown.
Let it cool a little. Separate it from your pan and put it on a cutting board to cut your slices.

I also have a recipe for a cheese substitute that is oil free and nut free that I include in my lasagna recipe. Click the link.