Make it a Revolution, not a Resolution

The New Year is right around the corner and who hasn’t already thought about those dreaded “resolutions”?  You know, “I’m going to lose 50 pounds” “I’m never eating fried foods” “I’m going to the gym every day” and on and on they go.

Two years ago, what started as a resolution for me became a revolution. A close friend suggested that we sign up for Veganuary.  According to their website, “Veganuary is a charity inspiring people to try vegan for January and throughout the rest of the year.” I signed up and at the same time, I also joined a new group on Facebook called the Engine 2 Seven Day Rescue, which is a plant based lifestyle program. So, between the two groups, I was committing myself to some pretty significant changes.

I had thought I was a pretty healthy eater until I began following these programs. At first, I felt that I was giving up so many of the foods that I enjoyed-and I did struggle initially. They say your tastebuds will change when you give up all the processed foods, and it’s true. Simple, unprocessed foods really do taste better. Fruits and vegetables and whole grains are delicious when they are prepared without oil and extra salt. I’ve learned to cook in a completely new way. I have found friends online and in real life who eat and cook this way and it is exciting to have people to share this with.

So, I’m going to throw a little challenge your way. How about starting with some small changes. And here’s the twist-start now! Don’t wait for January 1-you CAN do this now. When you’re done reading this, go for a walk. If you’re up north where the weather is frigid, walk in place while you’re watching tv. Start with 10 minutes, if you’re not used to exercising. The goal is to just get moving.

Next, I want you to stop using oil. Yes, even olive oil, which is not the health food that it claims to be. The olive itself is healthy, but the oil is stripped of all the nutrients and is a processed food. Did you know that you can sauté pretty much anything with just water or vegetable broth? I am not kidding-give it a try and you will be as surprised as I was the first time. Vegetables like onions just need a tablespoon, and mushrooms give off their own juice, so water isn’t even necessary. Use balsamic vinegar glaze as a salad dressing or just a few squeezes of fresh lemon on your greens. Thin out some hummus with a little water-it makes a great salad dressing too.

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Roasted Brussels sprouts and Sweet Potatoes-NO OIL

Start your week with “Meatless Monday.” Take a look at Pinterest or scroll through my blog to get some ideas. My son is a total carnivore, but I showed him how to make an easy rice and beans dish and now he cooks that on a regular basis. Once you repeat these small changes, they’ll become a habit and you’ll be on your way to better health.

Find foods and flavors that you love and look for recipes that are easy. If it’s simple, you’ll go back to it over and over. I love basil and I found a fabulous oil free basil pesto recipe from Oh She Glows. I make it at least once a week and use it as a vegetable dip, a spread on pita or even thinned out a little to serve over pasta.

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Oil Free Basil Pesto

The Engine 2 group that I mentioned earlier started on Facebook as a support for the Engine 2 Seven Day Rescue book. When I joined the closed facebook group two years ago, I think there were a few hundred members. Today, there are over 31,000 members! Clearly, people are joining this revolution!

If you’re interested in individual help and guidance, I am available for one-on-one consultations. I want this to be YOUR year of revolution, not just a resolution.

See you in the kitchen soon,

Heidi

Keeping it Simple

Maybe that’s easier said than done, but today I’d like to talk about a few simple ways to add more whole foods into your daily food rotation.

Obviously, I am going to start with breakfast. I like to eat in the morning. There, I said it…I like to eat. And I do eat.  A lot. I stay away from processed, refined foods and stick with whole grains, like oats and lots of colorful fruits and veggies. The message hasn’t changed-breakfast is the most important meal of the day. It is your fuel. Have a banana. Have a piece of whole grain toast with some nut butter. Just eat! If you are used to starting your day with just coffee, just try some fruit or some oatmeal and see how that makes you feel. Jump on the avocado toast bandwagon-you will thank me later!

Let’s move on to lunch. Are you having a salad? Does the salad have some nice leafy greens or is it just iceberg or romaine lettuce? Try adding some dark, leafy greens to your salad. Chop up some kale very finely or throw in a few handfuls of broccoli slaw to amp up the nutrients. Cruciferous vegetables (cauliflower, broccoli, brussel sprouts) will fill you up and provide much needed fiber in your diet.

Maybe you’ve decided to have a sandwich or a wrap for lunch. Try swapping the white bread or wrap for a 100% whole wheat bread, pita or wrap. There are so many great breads in the stores. I love Dave’s Killer Bread (the green wrapper is my favorite). Trader Joe’s also sells a delicious 100% whole wheat pita. Again, that whole grain will fill you up and provide some fiber too.

And don’t be afraid of potatoes. Potatoes get such a bad reputation as being too carby or unhealthy. Believe me, potatoes are magic food. It’s not the potato, it’s the unhealthy toppings that most people put on top that make them a poor choice. I absolutely love Yukon Gold potatoes. They have a super creamy taste. Try topping them with your favorite salsa-you will love them!

What’s for dinner tonight? Whether you are eating in or dining out, it is possible to make some easy swaps for healthier options. If you’re cooking pasta at home, try whole wheat pasta instead of white pasta. If you’re making a stir fry, use brown rice instead of white. Cauliflower rice is also a great option to replace traditional rice. It’s becoming much easier to find in the grocery store. Swapping cauliflower rice is a great option and is a great way to amp up your daily vegetable intake. Spiralizing your veggies is also a great option as a pasta replacer. You can buy spiralized veggies in the grocery store or make them yourself. A quick saute of zucchini spirals with some pasta sauce is a healthy and filling dinner.

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Spiralized zucchini with sauce, beans and mushrooms

When you’re dining out, “just say no” to the bread basket. It’s usually highly processed white bread.  I would only break this rule if the restaurant is known for its homemade, scrumptious bread. If it looks like dinner rolls from the freezer, skip it!  Scan through the menu and look for key words like “steamed” or “braised”. Try to avoid “pan-fried” or “crispy” anything. Ask a lot of questions if you want to know how foods are prepared. Oftentimes, substitutions can be made, it’s just a matter of asking for what you need.

You may have read this and thought to yourself, oh, Heidi, this is all common sense, I’ve heard all of this before. You’re right, it is. But I’m asking you to try one thing at a time. Maybe tomorrow you will just make a change to your breakfast. Try that for a week. Next week, add some new veggies to your lunch and do that all week. And finally, start incorporating some whole grains to dinner. Before you know it, you will start to crave and need those whole foods. Believe me, your body is going to thank you. Feed your body what it needs. It’s as simple as that.

Leave a comment and let me know what you’ve done to add whole foods into your diet. What would like to see next on my blog?

See you in the kitchen soon,

Heidi

Wouldn’t you love to save some time?

If you spend a few hours in the kitchen today, I promise it will be worth it  later in the week. It’s batch cooking time! (Insert very energetic emoji here)  I have referred to my “batch cooking Sundays” in previous posts and I felt like it was time to finally get around to showing you, dear readers, how I accomplish all this work. It really is fairly easy and worth a couple hours of effort. Follow my easy steps and you will be thanking me on Wednesday when you are tired and can’t think of anything to prepare for lunch or dinner.

The first thing I do is roughly decide what types of things I’ll want to eat in the coming week. Breakfast is the simplest do-ahead meal. I eat steel cut oats pretty much each weekday morning. If you make them from scratch in the morning, they take over 30 minutes. No one has time for that, but you can make a pot of oats on Sunday and refrigerate them. Every morning, just scoop out what you’d like and pop them in the microwave for about 2 minutes.  Some mornings, I mash in a banana and blueberries. If you like savory oats, you can add some chopped tomato, chopped mushrooms or any other veggies you have on hand. Presto–sweet or savory breakfast oats.

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A breakfast staple

For lunches and dinners, I like to have a grain prepared ahead of time. Some weeks, I’ll cook short grain brown rice or maybe some brown basmati rice. Other weeks, I’ll bake 6 potatoes. These grains become the “base” of a meal. Once you have a grain, you can build on it with steamed vegetables, or a stir fry or beans for a Mexican-style meal. This week I decided to make farro. If you haven’t tried farro, you need to. It is a very hearty grain, similar to barley. The one I use is from Trader Joe’s and it cooks in only 10 minutes.

Next on the menu is butternut squash. For dinner tonight, we are having a new salad recipe that I found in the latest issue of the Forks over Knives magazine. It calls for butternut squash, so I decided to keep the extra cubed squash for meals later this week. Once you cube the squash, place on parchment paper and roast in the oven at 400 degrees for about 20-25 minutes. You don’t need to add any oil. If the squash seems a little dry, just brush with some water. I seasoned mine with smoked paprika, but you can try cinnamon or curry. The squash will be delicious later this week mixed with the farro and drizzled with some balsamic vinegar.

To round out my afternoon of cooking, I steamed a big pot of broccoli and I made a batch of dragon dressing. The dragon dressing is a staple in my kitchen. I make a batch almost every week. You can find this peanut-ty, absolutely delicious dressing in the Engine 2 Cookbook. 

Once you have all of your prep work done, just put everything in containers for easy access all week in your fridge. If you like asian flavors, make a bowl with farro, broccoli and dragon dressing. You can add in some water chestnuts and snap peas. If you’re in the mood for tex-mex, try heating up some black beans and salsa to mix with the farro and throw in some chopped spinach and some avocado and corn.

I hope that you give batch cooking a try. If you feel overwhelmed, just start with one thing. Cook your oats today and see how that works for your morning routine. Next week, try some grains or potatoes. This method of food prep really helps me stay on track during the week. Leave me a comment and let me know how your meal prepped worked out.

See you in the kitchen soon,

Heidi

Chocolate Chip Banana Snack Bars

Why do I always end up with a bunch of (ripe at the same time) bananas? Seriously, I pretty much eat a banana every morning, but it never fails that no matter how many I buy, there are always the last few in the bunch that are too ripe to eat by the end of the week! Which brings me to today’s kitchen project.

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I know that my last couple of blog posts have been sweets, and I really wanted to try something else, but these ripening (as we speak) bananas on my counter were just calling out to be turned into something delicious.

I opened up the pantry and looked at what I had to work with and here’s what’s cooking today:  Chocolate Chip Banana Snack Bars. I made them oil free, dairy free, and gluten free (if you choose to use gluten free oats).

But first, a quick word about the chocolate chips. I have always bought the Enjoy Life Brand of dairy free chocolate chips. They are very good, but also on the pricey side; typically $5.99 for a bag.  I found these at Walmart in the Jewish food aisle and they’re only $2.74 for the same size. They are dairy free, vegan and kosher. That’s definitely a win-win for me!dscn0213-e1537392448848.jpg

Ingredients

  • 2 ripe bananas, mashed
  • 1/2 C. unsweetened applesauce
  • 1/2 C. pure maple syrup
  • 1/4 C. almond butter, softened
  • 1 C. oat flour
  • 1 t. baking soda
  • 1/4 t. salt
  • 1 t. cinnamon
  • 2 C. rolled oats (gluten free if preferred)
  • 2/3 C.  dairy free chocolate chips

I combined the bananas, applesauce, maple syrup and almond butter in a small bowl and stirred to combine well.  In a large bowl, I whisked the flour, baking soda, salt and cinnamon together. I then added the wet ingredients to the dry and stirred well to combine. Next, I mixed in the whole oats and the chocolate chips.  Once well mixed, I poured the batter into a parchment paper-lined 8 inch square pan. I placed the pan in a preheated 350 degree oven for 30 minutes. They should have a nice golden brown color.

 

 

I’m hoping that these freeze well. I think my daughter will enjoy these when we visit her next month at school.

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If you’ve got some spotty bananas on your kitchen counter, give these a try. You will not be disappointed. They are chewy, chocolatey and healthy, too. And we all know that’s a really good thing!

See you next time in the kitchen!

Heidi

Spreading the Plant Based Wisdom sure isn’t easy…but I’m trying!

After an inspiring weekend spent immersed in the Plant Based culture at Plant Stock 2018 (see previous post here), I thought I was prepped and ready to face the outside world of SAD (Standard American Diet) eaters. At practically every corner, there are doubters and skeptics that think this isn’t a feasible way to eat and live or its just too much trouble to change. True, as one of our speakers said last weekend, “you need to get comfortable being uncomfortable”.

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Homemade granola breakfast bowl

I am back in my hometown of suburban Cleveland, Ohio this week taking care of family issues. I am pretty much alone when it comes to my eating habits, although my family is used to my special requests and they are supportive and understanding when I decline the meals they have prepared. For me it is just second nature to prep my own food and decipher a restaurant menu to find just the right thing I will eat.

I guess my wish and hope is that more restaurants can come on board with the whole plant based idea. I had lunch on Saturday with my cousins at a “make your own salad” kind of place, called Hello Bistro. This was pretty close to being a perfect option for anyone following this way of eating. (Outside of a strictly vegan only restaurant) They have some ready to order salads and sandwiches, but they also have a huge assembly line salad bar where they fill your bowl with whatever you want, add in a dressing and toppings and then chop it to your liking. It was really delicious.

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Sarasota Farmer’s Market-perfect plant food choices every Saturday!

I’ll be returning home to Florida tomorrow. Back to my own kitchen and all my ingredients and familiarities. And my next steps in my whole food world? I am going to enroll in an online wellness/nutrition course and learn as much as I can about the healing power and health benefits of plants. I’m so excited to begin a program so that I am better equipped to answer questions and hopefully guide others if they are curious and ready to “join the tribe”

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Photo by Pixabay on Pexels.com

I’ll will definitely keep you all posted on my progress, and there will be more recipes and tips follow in the near future.

See you soon in my kitchen,

Heidi

Easiest mango corn salsa recipe ever!

How often do you waste time on the phone listening to “thank you for your patience, a customer service representative will be with you shortly”?

Yesterday, as I was on hold for what seemed like hours (but was actually less than 8 minutes), I was able to put together this easy, 5 ingredient mango corn salsa.  If you count the salt and pepper-it’s technically 7 ingredients. And if you follow these simple directions, you’ll be saying (in your best  Ina Garten voice)  “How bad can that be?”

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Easiest Mango Corn Salsa

  • Servings: 6-8 side dish servings
  • Print

Ingredients:

  • A bag of Trader Joe’s frozen roasted corn (I used 1/2 the bag, cooked)
  • One red onion ( I used about 1/2 cup, chopped)
  • One ripe mango, cubed
  • 1/4 Cup of chopped cilantro
  • Zest and juice of 1 lime, you may need 2 if they’re small
  • salt and pepper to taste

Grab a medium size bowl, and add all of the ingredients and stir together. Adjust the salt and pepper to your taste. It can be chilled in the fridge for a while and it is delicious on its own, or with chips or any Mexican style dish you are making. Last night we had black beans and rice and this salsa was the perfect topping.

Give it a try and let me know how you like it.

 

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See you in the kitchen soon,

Heidi

Plant Stock 2018: Three Days of Peace, Plants and Love

IMG_1435I just returned from Plant Stock 2018 recharged, inspired and motivated to continue my whole food, plant based lifestyle. Plant Stock was a three-day event held at the Blue Ridge Assembly in the Black Mountain area outside of Asheville, North Carolina. It was hosted and presented by the incredible team from the Engine 2 program, and most notably, Rip Esselstyn. Rip is the founder of the Engine 2 program as well as a member of the Esselstyn family, who are all plant based crusaders.

My dear friend Lisa Gianvito and I made our reservations for this event way back in January of this year. We both are members of several Facebook groups that are under the wing of Engine 2. There is a 7 Day Rescue Challenge group, which is an online support group that follows Rip’s Engine 2 7 Day Rescue Program. We joined this group in its infancy in 2017. At the time, there were just a couple hundred members. The group now numbers in the tens of thousands. The other (less stringent) group is the Engine 2 Plant Based Community group. We had both heard of previous Plant Stock events and we agreed to book for this event, which very quickly sold out.

We arrived Friday afternoon at the YMCA camp property. When we turned off the main road, we were greeted by various signs in the road: “Honk if you pooped (twice) today” and “Kale yeah, you made it.” As we drove up to the registration, we were greeted by staff in bright tie-dye shirts and a giant sign that said “Welcome to your Tribe.” We were home.

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I was a little uncertain about what to expect and what I’d come away with from the weekend. I had been following a plant-based way of eating since the beginning of 2017. I was excited that all the food we would be eating all weekend was Engine 2 plant strong and that there was no need to worry about asking for any modifications like I do at practically every restaurant on the planet!

After checking into our modest accommodations, we had free time before the welcome assembly. We had choices of yoga, hiking, swimming and gym workouts. After a fabulous yoga session with Martha of Black Mountain Yoga studios, we headed to the welcome program. It’s hard to describe the spirit of the room when over 700 people who eat “just like you” are gathered together! It was simply overwhelming. The next stop was the dining hall for the first of a weekend full of plant strong meals.

After a fabulous first dinner, we joined together once again to watch the premier of a new film, “The Game Changers,” which has not yet been released. Imagine a movie about elite athletes that follow a Plant Based Diet! This is a must-see movie, especially for all the people out there who constantly ask: “Where do you get your protein?” It dispels all the myths that animal protein is essential for strength and endurance. It was truly eye-opening for the entire audience.

Day 2 was filled with inspiring speakers and panels. We listened to Dr. Michael Greger from NutritionFacts.org and Dr. Caldwell Esselstyn, (patriarch of the Esselstyn family),who detailed the benefits of a plant based diet and the reversal of heart disease. Every medical professional that spoke this weekend gave their insights and experiences and proof that this way of eating and lifestyle can reverse obesity, reverse diabetes, slow down the progression (or eliminate the risk) of dementia and improve health like no pill can do. Each speaker emphasized that the way out of the health crisis that this country is in is as easy as what you put in your mouth. All you need are whole foods — specifically minimally processed, plant based food. We were entertained by Rip’s sister, Jane Esselstyn, as well as their mother, Ann. Jane and Ann are YouTube sensations!

This brings me back to my why. I am fortunate to not be suffering from any of the common chronic diseases that plague our society. I just want to avoid them. I enjoy this way of eating. It’s not hard. The food is delicious. I have a community of people who think like I do, and I really hope that I can convince more people to join our tribe.

If you’re curious about the Engine 2 program, check out their plan. You can sign up for the 7 Day Resuce challenge here. It is completely free! The support from the Facebook group is absolutely amazing.

In my next post, I’ll show you how to make a mango and corn salsa that is so easy that I made the entire recipe while I was on hold with John Hancock insurance, waiting to be connected to a “live” person.

Until the next time,

Heidi