Last week Brittany Jaroudi gave a wonderful cooking demonstration (and tasting!) on pumpkin recipes. See Plant-Based Pittsburgh recipe page to upload her delicious yet easy recipes for Pumpkin bread, soup, granola, pasta sauce, and mini-pies.
I started to make The Blue ZonesPumpkin & Tahini Soup. However, I opened a can of sweet potato instead of pumpkin and ended up with the following recipe. It's now a staple in my cooking repertoire--very easy and yummy!
PUMPKIN & SWEET POTATO BISQUE (4 Servings)
2 cloves, minced garlic
1 15-oz. can pumpkin puree
1 15-oz. can sweet potato puree
¼ cup tahini
2 cups water (more for thinner soup)
2 tsp. curry powder
juice from ½ lime
pepper to taste
Mix all ingredients in pot, stirring until smooth and warm.
Top with wilted kale, micro-greens, or peas.
Look at the lid for Libby's pumpkin--a measure of progress in the plant-based world!
Transitioning to a plant-centered diet?Here are 8 steps to make your change less overwhelming and substantially more successful:
Know Your Purpose. Have a clear vision of why you want to make changes. Remind yourself of your purpose for change--you'll be much more likely to follow through with establishing new habits. (My purpose was I really, really didn’t want cancer to return!)
Collaborate. Do you have a family member or friend to shop with, experiment with recipes, bounce ideas off each other, and provide mutual support? A like-minded partner will help you follow through with intentions and make your food journey more enjoyable. And this person will be valuable when you feel uncertainty, want to vent frustrations, or laugh at absurdities.
Start Small. Do not expect to master the full scope of plant-based eating immediately. Begin with a concrete step that you can put into action now. Focus on something that’s practical and meaningful for you. For exam...
We know that it's generally healthier and safer to EAT your vitamins and minerals via a multi-colored array of whole plant foods. As John McDougall, MD notes: flooding the body with isolated, concentrated nutrients creates imbalances, increasing the "risk of disease and death." Thus, for years I've been taking only two supplements: B12 and D3. But, a postby Dr. Michael Greger gave me pause:
Vitamin B12: The RDA is only 2.4 mcg/day; I've been taking 1,000 mcg, twice weekly, of sublingual methylcobalamin [a natural source of B12]. I was surprised that Greger recommended "at least 2,500 mcg of cyanocobalamin," a synthetic derivative of B12. However, Matt Lederman, MD (who did the "supplements" lecture for my plant-based certification) and Dr. McDougall both recommend methylcobalamin B12. I'm sticking with this form. But, as Greger recommends, I now take B12 every other day and on an empty stomach.
Scrub/wash sweet potatoes. Prick with a fork.
Bake at 350/375 degrees, 45-60 minutes 'til tender.
Split in half. Mash insides with fork; drizzle with tahini, fresh lemon juice and cracked black pepper.
Did you know?
Sweet Potatoes are high in fiber, vitamins A + C, potassium, & folic acid. They're a staple of the traditional Okinawan diet (a Blue Zone). Before World War II (and the onslaught of western diets), Okinawans got a whopping 70% of daily calories from sweet potatoes!
Dan Buettner reports: Okinawans eat purple sweet potatoes, including the leaves--eaten as greens in miso soup. Like other sweet potatoes, they contain anti-oxidants, called sporamin, which possess a variety of potent anti-aging properties.
I write this on a very blustery "spring" day. In the last 72 hours, we've had snow, rain, sun, hail, wind, cold, wet, & so on. While I wait for some sustainedwarmth & sun, I share various articles, books, recipes, and news with you.
Last month's 10-day trip on the Holistic Holiday at Sea was exhilarating, inspiring, and somewhat exhausting! The best part was meeting the many knowledgeable and like-minded people--it was an expansive community of health! Here are my notes from some of the lectures.
Chop carrot in large pieces. In blender or food processor, mix carrots and dates/figs for 10-15 seconds, until minced. Set aside. In large bowl, add banana & oats; mash with fork or bare hands. Add carrot mixture & raw cacao. Blend until mixture is uniform. Shape into 1" round bites. Pour coconut in small bowl; roll each bite until covered.
From Linda Jones:
1 c dates
2 c oats
⅓ c applesauce
1 tsp vanilla
1 tsp cinnamon
Combine banana & dates in food processor. Add other ingredients. Let sit 15 min. Drop by tbsp's on ungreased cookie sheet. Bake 15-20 min. @ 350. Options: replace dates with raisins or apricots; add peanut butter, chocolate chips, or nuts.
This past week has been bitterly cold, which leads me to warm, comforting soups--as well as something sweet and chocolaty.
Chunky Veggie Soupby Arlene Holtz (p. 84 of my book).
1 onion, chopped
3 garlic cloves, minced
½” fresh ginger, peeled/minced
1 tbsp cumin
1 tsp turmeric
½ tsp coriander
salt/pepper to taste
3 large carrots, chopped
3 celery ribs, chopped
½ head red cabbage, cut in chunks
3-4 potatoes, diced
6 c vegetable broth
In large saucepan, sauté onions, garlic, ginger in water or broth until partially cooked. Add cumin, turmeric, coriander. Add salt/pepper. Add carrots, celery, cabbage; sauté briefly. Add potatoes and broth. Bring to boil; simmer on low until vegetables are cooked (about 30 min.). Adjust spices to taste.
Curried Squash and Apple Soup from Forks Over Knives: The Cookbook, p. 98. This is my new "favorite soup." I made it chunky and thick. For me, it has just the right amount of sp...
Hanukkah starts Dec. 12, with Christmas 12 days later! Here are some recipes to get you in the mood -- from soup to dessert. Enjoy!!
This is my type of recipe--easy yet so good!
Pumpkin Bisque (serves 4-6) by Chad Sarno
1 1/2 c. diced white onions
2 T. broth or water
2 c. canned pumpkin
5 cloves roasted garlic
3 c. vegetable stock
1 1/2 T. maple syrup
1/2 tsp. cinnamon
1/4 tsp. cayenne
1/4 c. sherry wine
ground black pepper, to taste
1/4 c. toasted pumpkin seeds (optional)
In broth/water, sauté onions on medium heat until translucent. Blend pumpkin, garlic, onions, + next 7 ingredients in a high-speed blender until smooth. Transfer to pot over low-medium heat. Serve warm with garnish of toasted pumpkin seeds.
Naked Food Magazine has delicious-looking and delicious-tasting recipes. Here's a simple but elegant salad from April 2013: