This blog will help you towards healthier lifestyle choices!

I owned a State Approved K-6 for over 20 years and when it closed, I was devastated. However, I decided to make lemonade out of lemons and so I thought: I went to school for 40 years (one class at a time) and I have a PhD, I'll just look for a better job.



And, I did.....look that is, the "finding" part eluded me. I was 60 years old, never got sick and could outwork almost anyone half my age but, as I was looking for a job, it was NOT looking for me!



In the first two years after my school's closure, I applied for over 450 jobs (everything from Starbucks, to Admin Assistant to jewelry sales) and had no luck.



Finally a friend asked why I was counting the jobs and I realized I was focusing on what was NOT happening instead of what might happen so I quit counting, but not applying.



In order to survive, I sold my house and lived off the proceeds while I continued applying. I lived extremely frugally because I knew that the money would not last forever.



Over the years, I have continued to live frugally and apply for jobs. However, there truly is ageism in America today and I have been unsuccessful in getting a "real" job.



What I have been successful at is cobbling together a life by working at my many part time jobs! Currently, I have 2 jobs each day (subbing in the Auburn School District and tutoring at Sylvan Learning Centers). And I do other jobs occasionally such as Real Estate Broker, Author, and Editor.



Because I am a Health Coach, my passion is helping people be healthier.
Over the years, I've learned much about how to be healthy even if I wasn't wealthy so I decided to share my expertise with you! I will bring you tips, recipes, and many ideas on how to choose a healthy lifestyle, even if you are eating out of the local Food Bank and/or don't have much money to pay for gym memberships!

Sunday, November 3, 2013

Tasty Green Lentil Stew.....Dr. Ellouise Style!

I like split pea soup (which are actually green lentils) but I like this version even better! It can be made in the crockpot or on the stove. 1 package split peas (green lentils) 7 ribs of organic celery 4 organic carrots - shredded 1 organic onion - minced 2 cloves garlic - minced 8 organic potatoes - diced 2 Tablespoons Lawry's Seasoned Salt (no MSG) 1 Tablespoon Cayenne (optional) Put split peas into a large pot. Cover them with distilled water to about 4 inches above the peas. Turn burner on medium high. Meanwhile, rinse the veggies in vegetable rinse and prepare as stated above. When the split peas are boiling, add the veggies and stir. Turn down heat to medium and cook until the peas are soft. I like mine very thick and I don't like the peas to have any individuality (I guess you could call that mushy) so I cook them a long time. If they get too thick, I just add water to them. Also, when reheating you will probably need to stir and add water if necessary. If you are using a crockpot: Heat the distilled water to boiling and put into the crockpot. Add all other ingredients and turn on low for 8 hours or high for 6 hours. Some crockpots cook at a higher temperature so try it out to see how long it takes your crockpot to cook.

Friday, September 6, 2013

Almomd, Carob, mango and Banana Smoothie

This, very tasty, smoothie has protein, vitamins and potassium! 3 cups distilled water 2 scoops soy powder 2 large tablespoons carob 1 cup raw sliced almonds 2 cups frozen mangoes 6 frozen bananas (broken into thirds) 1 handful of spinach Put the ingredients into the VitaMix in order listed. Turn variable slowly to 10. Then turn to high and blend until smooth.

Monday, September 2, 2013

Tomato Cucumber Salad with Fresh Basil

This salad is totally raw!  My neighbor gave me some tomatoes and my friend gave me a cucumber so I put them together for this salad:

4 large tomatoes, diced
1 Cucumber sliced and diced
3 fresh parsley leaves
4 fresh basil leaves
Extra Virgin Olive Oil
Bragg's Raw Apple Cider Vinegar (with the "mother")
Sea Salt to taste
Black pepper or Cayenne to taste

After dicing, put the tomatoes and cucumbers into a bowl.  Sprinkle with the fresh parsley, fresh basil, olive oil, apple cider, salt and pepper.  Mix thoroughly.  Enjoy!

I took a picture with my phone but can't figure out how to get it on here! It was so beautiful too.  :(

Sunday, September 1, 2013

Toasted Cheese Sandwiches with a Twist!

I was given an avocado and decided to try this. 

2 slices of non-gluten bread
2 slices of almond jalapeno jack non-cheese
1 avocado
Earth Balance non-dairy spread

Spread the bread with Earth Balance.  Put one slice butter side down on a hot griddle or frying pan. With my electric fry pan, 350 is the best temperature. Put the cheese on top of it and then spread the avocado on top of that.  Put the second slice on top with the butter side up.  Wait to turn it until the bottom bread slice is nicely browned.  Then turn carefully so the top piece doesn't slide off.  Cook until the top piece, now the bottom piece) is browned.  Slice and enjoy!

Fruity, Fruity Oatmeal

I made up this recipe because my friend and I made applesauce together from the apples on her trees. 

3 handfuls of old-fashioned oats
Distilled water to cover the oats plus about 1 inch more
Turn burner on low (for my electric stove, 2 is the best setting)
Cook until it is very smooth (it takes about 45 minutes), stirring occasionally.  You may need to add additional water.

Once it is cooked, stir in:
Applesauce
Blueberries
Banana (sliced)

Cook just enough to get the blueberries warm.  You can add some sweetener, if you want.

Enjoy!

Tuesday, August 27, 2013

Zucchini, Bell Pepper, Tomato and Rice Stir

I made this recipe up because I was given a huge zucchini, some tomatoes and a red bell pepper.  I chopped them all up, put the into the oven for at 450 degrees for about 1/2 hour.  I put the mixture over cooked brown rice.

1 large zucchini chopped small
1 red bell pepper, chopped small
Several tomatoes, chopped small
1" of ginger finely diced

2 cups cooked brown rice

Cook the zucchini mixture in a 450 oven for about 30 minutes (or until the zucchini is very soft).  Pour it over the cooked rice.  Add some Bragg's Aminos to taste.

Very Yummy Almond. Carob Banana Smoothie!

I made this yesterday but didn't have time 2 put it on. It is so very yummy!

3 cups distilled water
2 scoops soy powder
2 Tablespoons flax seeds
2 heaping Tablespoons carob
2 handfuls raw almond slices
1 cup fresh spinach
6-8 frozen bananas, broken into thirds

Put all ingredients into VitaMix in order listed. Turn VitaMix slowly up to ten. Then turn to high & blend until smooth.  If you like your almonds a little chunky, don't blend quite so long. Car


Saturday, August 24, 2013

Everything But the Kitchen Sink Smoothie

Well, I was at the end of my one month of living on smoothies and I just combined all the leftovers into one smoothie.  It actually quite tasty. 

3 cups distilled water
2 scoops soy powder
2 Tablespoons flax
1 cup strawberries
1  cup blackberries
1 cup blueberries
1 cup raspberries
1 apple cut into quarters
1/4 inch fresh ginger
Juice of one lime

Put all ingredients into VitaMix in order listed.  Slowly turn to 10 and then turn onto high.  Blend until smooth.

Monday, August 19, 2013

Oh, Give Us Some Figgy Pudding Smoothie!

Well, actually, I've never had any "figgy pudding" (as it is called in the Christmas song) but this is my version for a smoothie.  I quite liked it.

3 cups distilled water
2 scoops soy powder
2 Tablespoons of flax seeds
6 figs
1 cup frozen strawberries
6 frozen bananas
1 dropperful of stevia

Put ingredients into VitaMix in order listed.  Turn VitaMix slowly up to 10.  Then turn onto high and blend until smooth.

Sunday, August 18, 2013

Not Quite Reese's Smoothie

 I don't usually like peanut butter (too many years in childcare I think). But, somehow today I was in the mood for peanut butter.  I got to thinking about a Reese's Peanut Butter Cup and wondered if I could approximate the taste.  Here's my contribution:

3 cups distilled water
2 scoops soy powder
2 Tablespoons flax seeds
1/2 cup raw slivered almonds
4 heaping Tablespoons Adam's peanut butter
4 heaping Tablespoons carob
1 organic apple, quartered
6 frozen bananas, cut into thirds
2 droppers of stevia

Put all ingredients into a VitaMix in order listed.  Turn the VitaMix slowly to "10" and then onto "high".  Blend until smooth.

Saturday, August 17, 2013

Strawberry Kiwi Smoothie

I used up the last of my strawberries in this smoothie:

3 cups distilled water
2 scoops powdered soy
2 Tablespoons flax seeds
4 cups frozen strawberries
5 frozen kiwis, cut into pieces
4 frozen bananas, cut into thirds
2 handfuls of fresh spinach
2 droppers of stevia

Put ingredients into blender in order listed.  Slowly turn VitaMix to 10 and then turn it to high. 

Berry Good Smoothie!

I have a friend with a blackberry patch and she told me I could come and pick.  Yea!  I picked enough for a week's worth of smoothies.  YUM! Here's one of my first recipes:

3 cups distilled water
2 scoops soy powder
2 Tablespoons flax seeds
3 cups frozen blackberries
1 cup frozen strawberries
1 cup frozen blueberries
4 frozen bananas
1 handful fresh spinach

Put ingredients into VitaMix in order listed.  Slowly turn VitaMix up to number 10, then turn to high.  Blend until smooth. 

Tuesday, August 13, 2013

Peachy Keen Smoothie with a Touch of Ginger!

I made this smoothie this morning and it tastes great!

3 cups distilled water
2 scoops powdered soy
2 Tablespoons flax seeds
1 Tablespoon fresh ginger
1 handful of spinach
3 organic peaches (cut away from the pit
1 cup frozen mangoes
1 organic apple, cut into about 1/8's
4 frozen bananas, cut into thirds
1 dropper full of Vanilla stevia

Put into VitaMix in order listed.  Turn VitaMix on variable and slowly turn knob to 10.  Then turn on "high" and blend until smooth. 

Friday, August 9, 2013

Emily's Favorite Green Drink

One of my students at Sylvan gave me this green drink.  She said her father made it and it was her favorite.  It has no soy in it so, if I were using it during this month of not being able to eat, I would certainly add soy.

2 cups distilled water
1 cup organic kale
1/2 cup parsley
1 granny smith apple
2 bananas

Put all ingredients into VitaMix in order listed.  Use variable and move slowly to 10.  Turn on to high and blend until smooth.

Wednesday, August 7, 2013

Yummy! Kiwi Lime Smoothie!

I still have about 3 weeks to go until I can eat regular food.  I made this smoothie this morning simply because I had the ingredients and thought I would try putting them all together.  I loved it!

3 cups distilled water
2 scoops powdered soy (or whatever taste you like best)
2 Tablespoons flax seeds
1 handful fresh organic spinach, washed
6 frozen kiwis (cut off the hard end and quarter)
4 frozen bananas, broken into 3 pieces each
1 cup raw slivered almonds
2 droppers full of Vanilla Stevia

Put into VitMix in order listed.  Turn "variable" setting slowly up to 10, then turn onto "high" setting.  Blend until smooth.  If too thick, add a bit more water.

Tuesday, August 6, 2013

Refreshing Green Drink!

I just put these ingredients together because they were all green and it tasted really yummy!

3 cups distilled water
2 scoops powdered soy
2 tablespoons organic flax seed
1 organic green apple
2 cups organic green grapes
2 cup organic spinach (I used the spinach that I grew in a planter pot)
4 organic frozen bananas (take the peel off before freezing)
Juice from 1 lime
Dropperful of stevia (I used vanilla, I think almond would have been tasty also)

Put into VitaMix in order listed.  Turn VitaMix on variable and slowly move from 1 to 10.  Turn on high and blend until you can't see any particles moving around.  Enjoy!


Thursday, August 1, 2013

Settle the Tummy Smoothie

I am having some stomach issues because of the Ibuprofen I am taking so I decided the best natural remedy was ginger. This smoothie has a LOT of ginger in it.

3 cups distilled water
2 scoops of Tofu drink mix, powdered soy milk or any alternative you particularly like.
4 frozen bananas broken into 3 pieces for each banana
1 cup frozen mangoes
1-2 cups ginger I used crystalized ginger, only because I happened to have it on hand when the stomach ache hit)
1 dropperful of Vanilla stevia

Put ingredients into a VitaMix in order listed.  Turn VitaMix on variable to "ten", then turn to high and blend until smooth. 

This settled my tummy ache in only 20 minutes. 

Wednesday, July 31, 2013

Fruity Tasting Veggie Drink

This drink started out as a way to use the spinach that I grew (yes, I grew it all by my self!).  It tastes really yummy and you can't even tell it's got the veggies in it. 

3 cups distilled water
2 scoops soy powder
1 handful of baby carrots
Several stalks of celery
1 handful grape tomatoes
1 large handful of fresh baby spinach
2 oranges, peeled
1 apple, quartered
1-2 cups frozen mangoes
4 frozen bananas
1 dropper full of stevia

Put all ingredients into VitaMix in order listed.  Turn VitaMix on and turn to 10.  Then turn to high and blend until smooth.

Apple, Cinnamon, Ginger Smoothie

Because of the pain from the surgery I am taking Ibuprofen.  However, it really upsets my stomach so I was thinking about how to deal with that.  I came up with this version of a smoothie:

3 cups distilled water
2 scoops of powdered soy
1 Tablespoon flax seed
1 apple, quartered
1 tablespoon cinnamon
1 handful of crystallized ginger
1 dropperful of stevia

Put ingredients into VitaMix in order listed.  Turn VitaMix slowly turn to 10, then turn it onto high.  Blend until smooth.  This tasted wonderful.  I made it thinner because of the surgery but you can make it thicker by using less water. 

Tuesday, July 30, 2013

Carrot, Mango, Apple and Banana Smoothie

Today's smoothie provides nutrients to the eyes in addition to the other benefits!  I made enough for the whole day since I am on a liquid diet.  Just reduce it if you only want one meal.

3 cups distilled water
2 scoops powdered Soy milk
1 apple, quartered
3 cups frozen mangoes
4 frozen bananas (remember to peel them before freezing)
1 cup slivered raw almonds
1 Tablespoon Vanilla extract
1 Tablespoon Flax seed
1 dropper full of Vanilla stevia

Put ingredients into VitaMix in order listed.  Turn VitaMix on to variable and slowly turn up to 10.  Turn to high and blend until smooth.  I had to add more water when it got too thick but you might like it thick like ice cream!

Variation: If I had pineapples, I would have added them.  Carrots and pineapples taste great together!

Monday, July 29, 2013

Sneaky Greens Smoothie

I was thinking about how to get more greens into my smoothies without having a totally "green" smoothie.  This is my solution:

3 cups distilled water
4 frozen bananas
2 cups blueberries
1 cup spinach
1 dipper full of powdered soy
1 dropper full of Vanilla stevia

Put all ingredients into VitaMix and turn variable slowly to 10.  Then turn to high and blend until smooth.  You will not taste the spinach at all!

Strawberry Carob Smoothie

This smoothie reminded me of chocolate dipped strawberries!

3 cups distilled water
2 cups frozen strawberries
4 frozen bananas
2 heaping tablespoons of powdered carob
1 dropper full of Vanilla Stevia

Put ingredients into VitaMix in order listed.  Turn on variable slowly to 10, then turn on high.  Blend until it's all smooth.

Raw Blueberry and Banana Smoothie

This smoothie was very yummy!

3 cups distilled water
2 cups frozen blueberries
4 frozen bananas
1 dipper of powdered soy
1 dropper of Vanilla stevia

Put ingredients into VitaMix in order listed.  Turn VitaMix on variable and slowly turn to 10.  Then turn on high and blend until it is smooth. 

Variation: Add 1 cup almonds for protein.

Nearly Raw Banana, Apple, Mango, Orange Smoothie

In my quest to make up many smoothies for my month of liquid diets, I am making up smoothies as fast as I can.  Here's today's.

3 cups distilled water
1 cup frozen mangoes
2 cuties (or clementines), peeled
1 small apple, cut in quarters
1 dipper full of powdered soy
1 tablespoon almond extract
1 dropper of Vanilla stevia

Put ingredients into VitaMix in order listed.  Turn on VitaMix on variable and slowly move to #10, then turn on high speed and blend until all ingredients are smooth.  Add more water if needed. 

Sunday, July 28, 2013

Butter Nut Squash Benefits!

Butternut squash is a good source of dietary fiber, phytonutrients, vitamin A, and natural poly-phenolic flavonoid compounds, rich in B-complex vitamins and contains adequate levels of iron, zinc, copper, calcium, potassium and phosphorus.

Friday, July 19, 2013

Nearly Raw Strawberry Banana Smoothie!

Another recipe for that month I will be "drinking" my meals!

2 cups distilled water
2 scoops Tofu Drink Mix
Alternative: use liquid Almond Milk, Hemp Milk, Rice Milk or Soy Milk
2 cups frozen strawberries
4 bananas
1/2 cup mangos
Stevia to taste

Put into VitaMix in order given.  Turn VitaMix on "variable" and gradually turn to 10. Then, turn to high and blend until it is smooth.  Add more liquid if it gets too thick.

Almost Raw Frappuccino?

I made up this recipe as one of the many I am planning to use during the month that I must eat only liquids (oral surgery precipitated this move).  The coffee, the carob and the Stevia are, I think, not raw but everything else is.

VitaMix blender (this blender will hold up under the frozen bananas!)
2 cups distilled water (distilled is the only kind of water I drink)
4 scoops Tofu Drink Mix (or you can use dry soy milk)
Alternative: use liquid Almond Milk, Rice Milk, Hemp Milk or Soy Milk

4 Frozen organic bananas (be sure to peel them before freezing)
2 instant coffee packets
2 heaping tablespoons of carob
1 dropper of Almond Stevia (or less if you like it less sweet)

Blend and enjoy!  You can leave out the coffee, add more or use decaf, if you like.  You can use other flavors of Stevia for a different take on it. 

Add more liquid if it gets too thick. 

Sunday, June 30, 2013

Favorite Fourth of July Raw Fruit Salad!

This is my favorite Fourth of July Red, White and Blue Salad with a Touch of Yellow!

Organic Strawberries
Organic Bananas
Organic Pineapple (if you can find it!)
Organic Blueberries

Slice strawberries to your favorite size.  Slice bananas into slim pennies.  Slice pineapple into small chunks.  Add Blueberries and stir them all up.  There is no need for any type of dressing, it's plenty sweet enough without.

Monday, May 27, 2013

Flax Seeds - Tiny But Mighty

Flax Seeds offer an array of health benefits and contain three highly important-and healthy-elements.

Omega-3 Fatty Acids: Omega-3s are some of the "good fats" people are raving about these days.  Just two tablespoons of flaxseeds provide over 146 percent of the daily value, or DV, of omega 3 fatty acids in the form of alpha-linolenic acid, or ALA.

Lignans: These plant based compounds are known for their protective health qualities.  flaxseeds, through their lignin content, offer antioxidants and healthy, natural phytochemicals. In fact, flaxseeds contain 75 to 800 times more lignans than other types of plant foods.

Fiber: Most of us don't get enough fiber and its health benefits, but flaxseeds contain both types of fiber we need-soluble and insoluble.

Sunday, May 19, 2013

Mom's Zucchini Bread

Posted on my other blog on 11-12-11:

My mother never liked to cook and so I don't have many recipes from her.  This is one of only two recipes I have gotten from her.   It has sugar and honey in it so it isn't totally healthy but I thought I would include it since we got a bunch of zucchini today at the Food Bank.

Mom's Zucchini Bread

3 eggs (or egg replacere to equal 3 eggs)
1 Cup brown sugar
1/2 Cup honey
1 cup canola oil
1 tsp vanilla
1 tsp cinnamon
1 tsp sea salt
1 tsp baking soda
1 tsp baking powder
3 cups freshly ground whole wheat flour (or the whole wheat flour, already ground, that we got last week)
3 Tablespoons wheat gluten (only needed with the fresh ground whole wheat flour - it helps it to rise)
2 Cups zucchini --grated

Beat eggs (or reconstituted egg replacer).  Add brown sugar,  honey, oil, vanilla, cinnamon, sea salt, baking soda, baking powder, whole wheat flour, gluten and zucchini.  Mix well.  Oil and flour 4 small loaf pans or spray with lecithin spray). 

Fill pans with equal amounts of dough.  Bake at 350 for about 45 minutes. 

Variations: 
1. add one cup walnuts or pecans
2. Add 1 cup dates
3. Add 1 cup raisins
4. Add 1 cup shredded carrots

Variation on Fried Green Tomatoes

This was posted on 11-13-11 on my other blog:

Yesterday at the Food Bank, we got rice and as many red bell peppers as we wanted. I immediately thought about a variation on the Fried Green Tomatoes recipe.

Just do the recipe but add the bell peppers and then put it over rice!  I'm going to make it today.

Fried Green Tomatoes

On 11-5-11, I posted this recipe on my other blog:

Today at the Food Bank, we received green tomatoes.  Many people were saying, "what would you do with that?"  I knew exactly what to do with it----make Fried Green Tomatoes!  Here's my recipe:

FRIED GREEN TOMATOES
Green tomatoes - the ones that will never ripen because it's too late in the season --diced
Onions - diced very small
Potatoes - unpeeled and diced
Zucchini - unpeeled and diced
Extra Virgin Olive Oil
Basil to taste
Salt and pepper to taste

Be sure to wash the veggies with Fruit and Vegetable Rinse before dicing.  Remove the cores of the tomatoes and dice.  Dice the onions, potatoes and zucchini.  Heat a stainless frying pan and then add olive oil and the diced ingredients.  Add basil to taste. Fry all of it up until everything is soft.   Salt and pepper to taste.

Top with salsa, if desired.

Pizza Song and Recipe!

This was posted on my other blog some time ago:

This song is to the tune of "Loch Lohman" and it's about the ingredients I received (and those donated by a friend) yesterday at the Food Bank.  My friend is out raking leaves while I'm inside making the pizza from our combined ingredients. 

Song: You bring the tomato paste

You bring the tomato paste and I'll bring the pizza crust
And, we'll make a pizza together.

Chorus:
Together we'll share our food bank bounty, and we will make a pizza together!

You bring the soy cheese and I'll bring the pineapples
And we'll make a pizza together.

(Chorus)

You bring the Gimme Lean and I'll bring the olives
And we'll make a pizza together.

(Chorus)

You bring the cherry juice and I'll bring the bell peppers
And we'll make a pizza together.

(Chorus)

Pizza Recipe: (fairly freely adapted from the 1960 Betty Crocker Cookbook)
2 Pizza crusts received from Food Bank
1 1lb can tomatoes, drained (reserving at least 1/2 cup liquid) and then diced
1 6oz can of tomato paste
2 cloves garlic, minced
1 Tbs crushed oregano
1 Tbs basil
1/4 cup soy cheese, grated (actually, it doesn't grate very well, so I cut it into small squares)
Gimme Lean non-meat sausage (cooked)
Fresh pineapple (cut into small squares)
1 small can sliced olives
1 can artichoke hearts
1 Bell pepper (whatever color they are giving out at the Food Bank) sliced very thin


Place pizza crust on cookie sheet or pizza pan.
Heat a frying pan and, when hot, add a little olive oil.
Break Gimme Lean into little pieces and brown in a frying pan.  If necessary, add a bit more oil to make it not stick.
Drain tomatoes, reserving 1/2 cup juice. 
Dice tomatoes and place on crusts; sprinkle with with salt and pepper to taste.
Cover with the cheese and drizzle with olive oil (only 1 TBS per crust). 
Sprinkle with non-meat sausage, pineapple, olives, bell peppers.
Combine tomato paste, reserved tomato juice, garlic, and herbs. 
Spread over sausage, tomato, pineapple, olive mixture.
Drizzle with olive oil (only 1 TBS per crust).
Scatter more soy cheese on top.

Bake in very hot oven (450) for 20 minutes or until crust is done and veggies are soft.

Great Comfort Food!

This was posted on my other blog some times ago:

Last night, I had steamed potatoes and carrots for dinner (we received lots of carrots and potatoes at the food bank), .  I just love them and they are very easy to make if you have a steamer.  My favorite steamer is Black & Decker Handy Steamer/Rice Cooker.  I use it for both veggies and for rice.  There's not really a recipe but I'll put down what I did.

Wash potatoes and carrots with fruit and vegetable rinse. Cut them into smallish pieces and put into steamer basket (not the rice cooker part).  Put water into bottom of steamer and put the drip pan on top and then the steamer basket on top of that.

Put the timer onto 45 minutes and plug it into the socket.

When the potatoes and carrots are soft, take them out of the steamer basket and put them onto a plate.  My favorite margerine is Earth Balance and I put that on top and salt and pepper them. 

Yum!  Great comfort food!

Do You Have the Protein Monster in Your Head?

I know some of you were cringing as you read yesterday's recipe (steamed potatoes and carrots)!  You were saying, "Yikes!  Where's the Meat!"  I have responded to that below:

When I owned my vegetarian school, one of the first questions I got from prospective clients was: "Well, then how will my child get his/her protein if s/he eats vegetarian?"  I, too, wondered about this before reading nearly 300 boooks for my Masters' Thesis.  I, too, had the "protein monster" in my head and thought if I didn't eat meat I had to at least eat lots of dairy products!  These attitudes came as a result of my "nutritional education" in the public schools.  But, the reality is just the opposite!  Actually, because of the extensive advertising (that same "nutritional education" mentioned above), Americans are suffereing a myriad of illnesses caused by the over-proteining of America.

An article by Debra Blake Weisenthal entitled "Shattering the Myth of Protein" states: "If you are getting enough calories, just about no matter what you're eating, you're also getting sufficient protein." So, our worry about getting enough protein is not only not necessary but is actually detrimental to our health.


In "Fat Burning Foods", the authors state: "The trouble is, most people consume too much meat and cheese and not enough potatoes and break.  You need only about an ounce of protein for every 18 pounds of ideal body weight.  In other words, a 126 pound woman needs only about 7 ounces a day."

Dr. Pritikin, famed expert on nutrition, agrees and says: "Vegetarians always ask about getting enough protein.  But I don't know any nutrition expert that can plan a diet of natural foods resulting in a protein deficiency, so long as you're not deficient in calories.  You need only 6% of total calories in protein....and it's practically impossible to get below 9% in ordinary diets."

John Robbins, in Diet for a New America, wrote about research that actually lowers that percentage to between 3% and 5%.  And, he adds, "a potato has 13% protein"!

Another issue for many people is that of "combining foods" to get a "complete" protein.  This is a myth which came about because of some studies done on rats in the 1940's.  Rats, which differ from humans in many ways, also have different nutritional needs.  Not surprisingly, once research was conducted on people, the results were quite different and they resulted in a change in the way proteins are rated.  The current standard for humans is known as the Protein Digestibility Corrected Amino Acid Score (PDCAAS).  Using the PDCAAS scale, soy protein receives a top rating.  Unfortunately, the Meat and Dairy Council still sites the old, inaccurate studies when convincing the public that get "protein" is very hard as a vegetarian but very easy with their products. 

In Francis Moore Lappe's 20 year anniversary edition of "Diet for a Small Planet", she bemoans the way most people have accepted the 1940's study over the more recent studies.  Her original book, with the incorrect study in it, is what made the "combining" strategy so popular.  There's certainly nothing wrong with combing beans with a grain (almost every culture has some variation of beans and rice) but it's not really necessary! 

So, relax!  And have some comfort food for dinner once in a while without feeling guilty.  I did....and it was yummy!

Red Bell Peppers, Celery, Onions, Zucchini Over Rice

Brown Rice
Put distilled water into base of rice steamer (I use Black & Decker's Handy Steamer).  I use distilled water because it doesn't leave a residue in the steamer base.

Put two cups brown rice into bowl of the rice steamer and put it into the larger bowl with the catch bowl underneath.
Add 4 cups of distilled water (I use distilled because it's the purest)
Steam for at least 1 hour and check to see if the rice is soft.  If not, you will probably need to add more water to the base.

Red Bell Peppers
Celery
Onions
Zucchini
Lawry's seasoned salt
Basil
Parsley
Olive Oil

Chop up the veggies and put into a stainless baking pan.  Sprinkle basil, Lawry's and Parsley over top.  Drizzle oil over top. Put into a 450 oven and bake until the veggies are soft, gently turning occasionally. 

Put the veggies over the rice.  Add Tamari sauce or Soy sauce or any oriental sauce that you like.

Saturday, April 27, 2013

Delicious and Nutritious Raw Green Juice!


To make a delicious, nutritious green juice; juice 2 apples,   cucumber,   peeled lemon,   cup of kale,   cup spinach,   bunch of celery,   bulb fennel, 1" piece of ginger and   head of romaine lettuce.

Raw Spinach Arugula Soup

This recipe can be made either cooked or raw. It's great both ways.
 
For a nutritious spinach arugula soup, blend 1 cup tomatoes, 1 cup cucumber and juice from one lime.

Add 1 cup arugula, 2 cups spinach, 3 stalks celery and 1 small avocado progressively and blend until smooth.  Before serving, sprinkle with 2 tablespoons dulse powder. 
 
Adding cayenne gives it a zip!
 
Makes 2 servings.

Raw Mango Salad

Today I developed a new raw recipe.

1 Bell Pepper, finally chopped
1 Mango, finally chopped
4 stalks celery, finely chopped

Put it all together and drizzle some Teriyaki sauce on it.  Yum!

Friday, April 19, 2013

This is my new favorite raw breakfast.  It's a take off of Swaze Foster's raw breakfast.  I didn't have any buckwheat groats so I used oatmeal which is good for lowering cholesterol.  I also added cinnamon which is good for balancing blood sugar.  So I here it is:

1 cup raw oatmeal
1 cup almond milk (make your own or buy some, I like kind with vanilla added)
1 Tablespoon ground cinnamon
1 heaping Tablespoon powdered carob
1 banana, sliced

Amounts can be adjusted to fit your taste.  Put all ingredients into a large bowl and stir well.  Leave the bowl and go take your shower, fix your hair and put on your makeup.  Come back an hour later (or anyway that's how long it takes me).  Stir again and add more almond milk if it's too dry.  Slice the bananas and stir them in.   Eat up! Yummy!

Wednesday, April 10, 2013

Raw Asparagus, Mushroom and Parsley Salad with Nuts

My newest favorite taste is raw asparagus!  This fits right in!

Serves 4

Kosher salt and ground black pepper
1 TBS lemon juice
1 1/2 TBS extra virgin olive oil
1/2 lb asparagus, tough stems trimmed & discarded and peeled if thicker than 1/3"
1 cup flat leaf parsley leaves
4 oz firm white button mushrooms, thinly sliced
1/3 cup raw pistachios or chopped raw walnuts
1 oz shaved Parmigiano-Reggiano cheese (if desired)

1. In a large bowl, combine a hefty pinch of salt, some black pepper and the lemon juice.  Whisk until the salt is dissolved, then add the oil in a stream, whisking.  Set aside.

2. Lay the asparagus flat on a cutting board and slice a few stalks at a time very thin on a diagonal to creat thin oblong slices.  Add to the salad bowl along with the parsley, mushrooms and pistachios or walnuts.  Toss well to coat with the dressing.   Divide the salad among 4 serving plates and top each portion with some of the cheese (if desired).

Yummy Raw Breakfast with Buckwheat Groats!

Buckwheat is NOT wheat! So no gluten. Yea! This recipe is from Swayze Foster @ www.fitonraw.com

1 cup Sprouted buckwheat groats
2-3 Ripe organic bananas (frozen if you want to have a thicker consistency)
2 TBS Carob powder
1/2 Cup of nut milk (almond & almond)
1 tsp vanilla

Put it all in a blender (if using frozen bananas, it's best to have a strong blender).  If it's too thick, add some more nut milk. I've been wondering how to have a raw breakfast and here it is!