Blog Posts & Recipes
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September 24, 2018

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 post by 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.

Food sources for B12 include fortified cereals...

May 5, 2018

And, the winner is ...

Marguerite Ednie received a copy of The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest for her sweet potato recipe-- so simple yet so satisfying:


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.


April 5, 2018

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 sustained warmth & sun, I share various articles, books, recipes, and news with you.  

First, a wonderful article in the Pittsburgh Post-Gazette: Plant-based diet can reverse chronic diseases like diabetes, some cancers, mounting evidence shows. The filling that Judi and I were cooking is actually White Veggie Lasagna filling in Kim Campbell's PlantPure Nation Cookbook, p. 241. We used Engine 2 Sprouted Ancient Grains Tortillas. Before eating, Judi put the assembled wraps in her air fryer -- they were so delicious!! (My husband, who rarely cooks, now wants to buy an air fryer!)

Kim Campbell's White Veggie Lasagna filling:

  • 2 T. minced garlic

  • 1 onion, diced

  • 1/2 c. veggie stock

  • 3 c. fresh spinach

  • 1 c. shredded carrots

  • 1 c. broccoli florets

  • 1 c. chopped fresh toma...

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Pittsburgh, PA


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