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 tomatoes
1 red bell pepper, seeded/diced
1 14-oz. extra-firm tofu, crumbled
2 T. nutritional yeast flakes
2 T. tahini
1 tsp. sea salt
1/2 tsp. black pepper
1/8 tsp. ground nutmeg
Over medium high heat, saute' garlic & onion in veggie stock 'til tender. Add remaining vegetables; cook 'til tender. Add crumbled tofu, nutritional yeast, & tahini. Season with salt, pepper, & nutmeg.
The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest by Dan Buettner is both informative & readable. Buettner describes six global “Blue Zones,” that is, places where a high percentage of people enjoy unusually long and full lives.
He shares these 9 Longevity Lessons:
1) Move naturally and regularly.
2) Cut calories (by 20%).
3) Plant-centered eating.
4) Red wine or other sources of poly-phenols (tea, fruit, cocoa, veggies).
5) Daily purpose.
7) Like-minded community of faith.
8) Family and loved-ones as priority.
9) Surround yourself with health-minded people.
According to Buettner, "beans, grains, and greens are all cornerstones of the diets of centenarians." Here are two simple Blue Zone-friendly recipes from my book, Beyond Cancer: The Powerful Effect of Plant-Based Eating.
SLOW COOKER RICE & BEANS by Roberta Woodfork
Combine ingredients in crockpot. Cover. Cook on high 7 hours until beans are tender. Serve with cooked brown rice and chopped kale greens.
EASY BEAN DIP by Brittany Jaroudis, who has a lifestyle blog.
1 15-oz. can cannelloni beans, drained/rinsed
1 15-oz can garbanzo beans, drained/rinsed
3 tbsp. Dijon mustard
2 garlic cloves, minced
2 tsp. fresh lemon juice
1 tsp. ground dill
1 tsp. paprika
Puree all ingredients in blender or food processor, until smooth. Serve with raw vegetables, baked corn chips or pretzels, or use as a spread on sandwiches or wraps.
Titled "The Last Conversation You’ll Need to Have About Eating Right" (though I doubt it!) from Grub Street. Mark Bittman & Dr. David L. Katz "patiently" answer questions about healthy food. A good resource to share with friends and family still not buying into plant-centered eating.
p.s. For Pittsburgh-area folks: if you are reading this and haven't signed up for my separate Pgh. e-newsletter, add your name/email here: Pittsburgh page. The newsletter is sent monthly and highlights local meetings, events, recipes, & information.
p.p.s. For those who've read to the end -- here's a contest!! I have an extra copy of The Blue Zones: Lessons for Living Longer... to send to someone. To enter: by 4/15, email me your original WFPB recipe for posting in my May blog.
Best wishes for a ...