Kale!

Sauteed KaleMy wife and I discovered how much we love kale when we lived in Vermont. We usually have it either steamed or boiled. It tastes so good however it’s cooked.

Recently we went to one of our favorite Bay Area vegan restos – Herbivore – and the served kale with the entree. I asked how it was prepared and the waiter said it was sauteed with a little bit of oil and spices.

I decided to try this with broth instead of the oil. It was great.

Cooking KaleI heated the broth in the pan with a bit of garlic powder and basil, then added the kale when the broth was hot. I sprinkled a bit more broth over the kale and covered it for about 3 minutes (you can do more or less depending on how soft you want the kale).

And voila, a great bowl of delicious, healthy greens. Bon Apetit.

 

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Bad 2 The Bone Chili

Bad 2 the Bone Chili

Getting ready to spend Thanksgiving with my mother and sister in Southern Oregon. We made a large pot of Bad 2 the Bone Chili from Rip Esselstyn’s My Beef with Meat book.

What I love about this chili is all of the veggies.

cut up veggies ready to cook

You start by cutting up onion, carrot, celery, red pepper, mushrooms, zucchini and yellow squash and let them cook down.

add beans tomato and lentils

Then you add the rest of the ingredients – a cup of cooked red lentils, tomatoes and beans.

fresh tomatoes

The recipe calls for canned tomatoes, but I got some beautiful dry-farmed Early Girls from the Farmers’ Market. The recipe also calls for just kidney beans, but I use a can each of kidney, pinto and great northern beans.

add spices and addl liquid

Then chili powder, cumin, barbeque sauce, maple syrup and salsa. Let it boil, turn down the heat to simmer and in 30 minutes it’s done.

Bad 2 the Bone Chili

There’s nothing like a bowl of chili for a cold night – there’s a possible Nor’easter brewing back East in Vermont. A pot of this will keep you warm after shoveling snow.

We serve the chili with a cornbread recipe from Dr. McDougall’s site.

Cornbread

1 c cornmeal
1 c whole wheat pastry flour
1 tbsp baking powder
1/2 tsp fine salt
1 cup non-dairy milk (such as fat-free soymilk)
1/4 cup unsweetened applesauce
1/4 cup pure maple syrup
2 tbsp raw sugar (optional)

Preheat oven to 400F. Whisk cornmeal, flour, baking powder and salt together in a large bowl. Add non-dairy milk, applesauce, maple syrup and sugar, if using, on top. Using a spatula, stir until just combined. Pour batter into a nonstick shallow 9″ pie dish, or other oven-safe dish. Bake for approximately 20 minutes or until a toothpick inserted into the center comes out clean.

I’m making this tomorrow night. I’ll post a picture then.

Happy Holidays and Safe Travels.

PCRM Thanksgiving Menu

Delicata Squash

PCRM – Physicians Committee for Responsible Medicine (Dr. Barnard’s group) – has a great whole food, plant-based and oil-free menu for Thanksgiving on their website. Everything from soup to dessert.

The menu is:

  • Creamy Mushroom Bisque
  • Crispy Sage Mashed Sweet Potatoes
  • Delicata Squash Stuffed with Holiday Rice
  • Save-Cash Quinoa Loaf
  • Apple Crisp

They also have pointers to other recipes – like Zesty Cranberry Sauce or Pumpkin Custard Pie. They both sound yummy.

This is an Apple Crisp recipe from Dr. McDougall that is great, but sweetened with maple syrup.

Preparation Time:  20 minutes
Cooking Time:  40-50 minutes
Servings:  9

4 large firm apples, peeled and sliced
1 tablespoon lemon juice
½ teaspoon cinnamon
½ cup raisins or currents
¾ cup Grape Nuts cereal
¾ cup rolled oats
½ teaspoon cinnamon
½ cup maple syrup
2/3 cup apple juice
1 teaspoon cornstarch

Preheat oven to 350 degrees.

Place the apple slices in a bowl and toss with the lemon juice and cinnamon.  Place in a non-stick square baking dish and sprinkle with the raisins or currents.

Mix the Grape nuts, rolled oats and cinnamon in a separate bowl.  Stir in the maple syrup.  Spread evenly over the apples.  Whisk the apple juice with the cornstarch until well mixed, then pour over the apples and topping.  Bake for 40 to 50 minutes until apples are tender.

Serve warm or cold.

Enjoy a whole food, plant-based and oil-free holiday this year. You’ll feel better.

A Man on a Mission

Caldwell B. Esselstyn, Jr., MD, F.A.C.S.Dr. Caldwell Esselstyn is a man on a mission – to end the epidemic of chronic heart disease in the US and other Western countries by promoting a whole food, plant-based (WFPB), oil free diet.

Esselstyn knows how to set a goal and reach it. As part of the US Olympic rowing team in 1956, his team won the gold medal. After attending medical school he served as a physician in Vietnam, then became a surgeon at the Cleveland clinic, where he worked for 40 years. He is a man driven to succeed. Now he is facing the toughest challenge of his life – changing the eating habits of the American public in order to end heart disease, stroke and Type 2 diabetes.

In his book Prevent and Reverse Heart Disease, Dr. Esselstyn shows how changing the diets of his chronically ill patients reversed their heart disease. Although they were all told by their doctors there was nothing else medicine or procedures could do for them, Dr. Esselstyn’s “prescription” kept them free of heart attacks and stroke for over 25 years and gave them back their strength and health.

Prevent and Reverse Heart DiseaseDr. Esselstyn is featured in the movie Forks Over Knives. His book provides additional information about the research behind his WFPB diet, why oils aren’t heart healthy and how the USDA Dietary Recommendations promote increased disease. His scientifically proven, nutrition-based cure is similar to those advocated by others, including Doctors Colin Campbell, Dean Ornish and John McDougall. All of them have shown the power of these diets to change lives.

Couscous and African Stew

Couscous and African Stew

As powerful as Dr. Esselstyn’s message, the other half of the book is a collection of wonderful recipes from his wife, Ann. They include fabulous soups, stews, salads and main course dishes along with breakfast and dessert items. We have discovered a whole new set of favorites: Sloppy Lentil Joes, Black Bean – Oatmeal Burgers, Couscous and African Stew, and Lentil Loaf served with potatoes and mushroom gravy.

For me, this book, along with the Forks Over Knives movie, changed my life. I lost over 20 pounds, got off of my blood pressure medicine and have more energy than before.

My wife and I had the chance to meet Dr. Esselstyn and his wife at a weekend retreat. They are compassionate, warm and giving of their time and expertise. They are lively, energetic and ready for the challenge of getting as many people as possible to follow their truly heart-healthy way of living and ending coronary heart disease – which Dr. Esselstyn insists, need never exist.