WHOLE FOOD PLANT BASED HOW TO BASICS!!!! #WholeFoodsPlantBasedNoOil #WFPB #VeganSalad

   

ANYONE CAN LEARN TO COOK.  EVEN ME!!!!

 It has been 10 years since I decided to change my lifestyle from a couch potato, living on the Standard American Diet (SAD). There were a lot of choices, but I landed on the square labelled "Vegan".  It turns out there are different kinds of vegans. There are ethical vegans who don't want to hurt animals, environmental vegans who don't want to be part of damaging our planet with factory farms, and people like me who are more focused on personal health.

     I was at least 100 lbs. over weight, taking a handful of pills every day, sedentary and not looking to change. At age 58, I was pretty set in my ways even though I knew I was a disaster waiting to happen. But after the sudden loss of a few friends and a 1st cousin to heart disease, the decision was made to make a change. It took me 3 months to learn enough about food choices to feel safe, a few weeks to gather about 10 recipes that would keep boredom away and about 4 weeks to realize that the change should have been made a long time ago! The weight fell off with no exercise and I was eating more food more often so I never got hungry. 

     The foods were NOT labelled "Vegan". They really, for the most part, had no label. Fresh fruits and vegetables are a lot cheaper than meat and processed foods. They are easy to prepare, especially if you like cutting and chopping. If you don't, there are lots of shortcuts. We already had a decent blender and a food processor. There are quick veggie choppers for a reasonable price that also save a lot of time.  

     Honestly, I was doing fantastic before the Pandemic. After losing 100lbs, running became my hobby.  My favorite distance was 5K (3.1 miles) and I would do it 3 times a week. Over about 2 years, I pushed myself up to 10K (6.2 miles) and felt great!  My doctor took me off all the blood pressure and cholesterol medications because I no longer needed any. Cooking became a passion. Before I knew it, there were 180 recipes in my notes for everything from oatmeal to lasagna! They are all written out on this blog. All you have to do is scroll through it and try some of them.

     During the Pandemic, I became less strict in my food choices and some of the weight crept back. I gained 35lbs and stopped running. The gyms were closed due to Covid and we don't have a treadmill. I wasn't even eating any animal products, but foods with oil in them were everywhere!  All oils are 120 calories per tablespoon, even olive oil, and they suppress my metabolism. 

     Now I'm working hard to get back into the routine, following my own advice and we will see what happens!  A food journal helps. After eating anything, I write it down and look at it before I eat again. When my eyes tell my brain what I've already eaten, the choices become healthier and healthier!  It's funny how well that works.

     If you want to learn more, I suggest you watch the movies FORKS OVER KNIVES and EATING YOU ALIVE, both on Amazon for a small fee with no commercials, or on YouTube. I just bought the Forks Over Knives 100 Best Plant Based Recipes Magazine, hoping for some new ideas!  Ignore the many nutrition gurus that pop up and want to sell you magic supplements.  There is no magic. Eat foods that have low caloric density, lots of fiber and stick with things that you can make in your own kitchen from natural foods. You don't need to count calories or worry about protein. Contrary to popular opinion, plants have plenty of amino acids in them and your body strings them together to make human protein. That's what DNA is for! If you eat enough to make yourself feel satisfied, you are getting more than enough protein. You can take B12 and D3 if you live in a place that isn't sunny all year, or if you wear sunscreen like you should, but that's really all you need. 

A calorie density guide, like Chef AJ's, is very helpful:

If you don't already have one and want to save time, click the links to get a decent blender, a chopper, a pressure cooker and an air fryer.  If space is an issue, you can get a combination air fryer/pressure cooker!  Amazon has it all!

It's going to be the very best health choice you will every make!!!

You're never too old or too young to eat healthy!!!

 

Plantar Fasciitis, Heel Spurs, Running Shoes, Arch Supports and Custom Orthotics #HeelPain #HeelSpur #PlantarFasciitis

Heel Spurs and Plantar Fasciitis

I am a Podiatrist who happens to have suffered from heel spurs and plantar fasciitis in the past. I know first hand how painful it is. Plantar fasciitis is a common, painful problem. Heel spurs are associated with plantar fasciitis. Patients describe the pain as sharp or stabbing and it is generally worse when you first get up in the morning. After taking about 10 steps, it eases up. But it always comes back after any rest and can be much worse with activity, standing in one place, like at the kitchen sink, or at the end of the day. The pain can be covered up by oral anti-inflammatory medicines like Naproxen, Motrin or Mobic, but the relief is temporary and my have side effects like stomach pain, stomach ulcers or kidney damage. Diabetic patients tend to be more susceptible to side effects and should avoid long term use of this class of medication. For some patients, stretching, Physical Therapy, local cortisone injections and custom orthotics may provide long term relief. But steroid injections make blood glucose numbers rise and should be avoided in patients who are diabetic. As a last resort, surgery is an option, as long as general health is good and there is adequate circulation to allow healing.

Assessing the patient's shoes first is a good starting point, making sure they are getting the basic support they need.  Naturally, they look to see which shoes I'm wearing. My feet are not necessarily the same as theirs, but I wear Saucony brand  or Brooks running shoes for various reasons. One is the price. They have quality shoes that vary in price from under $60.00 to over $200.00.  The Brooks shoes tend to be slightly more expensive than the Saucony brand. The more expensive styles are geared for competitive runners and are not necessarily what the average person wants, needs or can afford. Regardless, they are all well made and provide good cushioning, stability and support. They come in a wide range of colors and styles that are attractive and functional. They all come with a removable insole known as a sock liner that can be replaced by either an over the counter arch support or a custom orthotic without making the shoe feel tight. Power Step arch supports are a good choice. They are in the range of $50.00 a pair and come in a variety of styles for the different arch heights, from flat feet to high arches. 

Custom orthotics, made by a Podiatrist, who will either take a mold of your feet or do a digital scan, will last much longer. Since they are custom made, they are more expensive, but may be worth it if the cheaper arch supports helped but not completely. I prefer the mold technique because it captures your foot in a functional position rather that at rest, sitting in a chair with your feet up. Custom orthotics cost $400.00 to $500.00 dollars, but will last for many years. I have just one pair I wear for work, golf, running, walking and just day to day comfort. They are now 20 years old and have never been refurbished.  To me, that's a pretty good investment.

If you do develop heel pain that is not going away by itself, do yourself a favor and make an appointment with a Podiatrist near you. X-Rays will be taken to make sure that is no stress fracture or tumor in the bone. The sooner you get evaluated the better chance you have of avoiding long term pain that interferes with your day to day activity and lifestyle. 

SPICY ROASTED CAULIFLOWER #wholefoodplantbased #Vegan #Nut-free #Dairy-free

Spicy roasted cauliflower. Simply put it in a large pot on a steamer tray. Surround it and crown it with colored peppers and cherry tomatoes. Add 3 cups of water, letting it run down the cauliflower to wet it so seasoning sticks. Sprinkle it with a little nutritional yeast, smoked paprika, garlic powder, black pepper and season salt. Cover and bring the water to a boil, steaming it for 15 min. Then take off the cover, pour your favorite BBQ sauce over it. Put the cover back on and bake it in the oven at 420 F for 20 minutes. Remove the lid and bake it for 10 more minutes uncovered. Plate and serve hot.

( I saved the stock from the pot to make spicy mashed potatoes)

Veggie Chopped Liver on Rye! #wfpbno #VeganVeggieChoppedLiver

VEGGIE CHOPPED LIVER ON RYE!

Veggie Chopped Liver…

It's made in a non stick pan with about a pound of portobello mushrooms, a large-ish onion, 14 oz of extra firm tofu, the juice of half a lemon, 1 TBSP of beet juice (or 1 slice of a roasted beet), 2 cups of rolled oats ground into rough flour, 1/2 cup of tamari, 1 TBS garlic powder, 1 TBS onion powder, a pinch of black pepper, an avocado, and 2 tsp of fennel seeds ground into powder.

Chop the mushrooms and in a non-stick pan, on medium heat dry sauté the mushrooms covered until they give up their water. Add the onions and cook covered until caramelized, then uncover to cook off some of the water. Use a slotted spoon to transfer the mushrooms from the pan to a blender or food processor. Add the avocado and the dry seasonings to the blender and run it but don't puree it. Press the water out of the tofu and crumble it into the pan. Add the lemon juice and tamari to the pan. Use a wooden spoon to stir the tofu and cook off the liquids like a tofu scramble. In a bowl, mix it all together adding some of the oat flour until it reaches the desired thickness and texture. Cover it and store in the refrigerator overnight to let the flavors meld and to let the oats soak up any extra liquid.

Oil Free Air Fried Potato Wedges! #wfpbno

Seasoned Potato Wedges

Here's my quick and easy recipe for air fried potatoes.  I used my convection toaster oven and it worked perfectly. Mine is the Cuisinart Air Fryer Convection Oven which happens to be on sale !!!

Preheat the oven to 450F. Wash 2 medium size Yukon gold potatoes, leave the skin on and wrap them in moist paper towels. Microwave them for 4 minutes or 2 minutes per potato for a bigger batch. Slice them into wedges. Brush on a little water so the seasoning sticks. Sprinkle on your seasoning of choice. I used rosemary and garlic powder. Place them on the rack in the oven, skin down. Let them cook for 375F for 15 minutes until they brown. Remove them from the rack. Drizzle with hot sauce or ketchup or both. Serve hot. No oil needed!!

10 Minute Eggplant Meal! #vegan #wfpbno

Batch cooking is such a life saver! A simple veggie chopper helps.  All I did was cut up a variety of veggies  and roast them in the oven on Sunday. Eat some daily. Occasionally get fancy. Using the cooked veggies, this was a 10 minute meal. Plenty for 2 people. 

Wash a whole aubergine (eggplant), wrap it lightly in paper towel and microwave it for 6 minutes.  While that cooks, put 1 cup of couscous in a bowl,  add some seasonings or hot sauce with 1 cup of boiling water. Give it a quick stir and cover for 3 minutes. Lightly chop up 2 cups of your mixed veggies. Mix the couscous and veggies together.

 DING!!!  Take out the eggplant (aubergine), slice it lengthwise and fluff up the inside with a fork. Smother it with the veggies and couscous.  Put some of your sliced carrots on top with parsley as a garnish.  Put some broccoli or cauliflower florets around it. Cover with paper towel and pop it in the microwave again for 90 seconds. I seasoned the broccoli with juice from half a lime and a drizzle of maple syrup....

DING DING DING!!!  

Matzo Brei Without the Butter, Oil or Eggs! #VeganFriedMatzo #WFPBNOfriedmatzo

 

5 Matzo broken up, soaked in boiling water, then strained but still a little wet.

14 oz Extra Firm Tofu drained and crumbled.

1T fresh lemon juice.

2 Scallions, finely chopped.

1 handful of fresh parsley, chopped, plus some for garnish.

2 T of seasoning of your choice  (I mixed up my own using turmeric for color, cumin, onion powder, cayenne pepper,  curry powder (sabji masala) and 2 pinches of black salt for the eggy flavor).

Add the Matzo last so it doesn't totally disappear.  Mix it all together and put it in a nonstick pan with a lid. Cook it over medium heat, folding it over itself as it cooks, every 30 seconds and replacing the lid so it doesn't dry out completely. As the bottom browns, keep folding it together until the moisture is gone. You can add a little water or low Sodium veggie stock if it dries out before it browns. Garnish with fresh parsley.

Serve hot