Join me on my whole food plant based eating adventure
Author: DIANA ZATT
Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.
The seed for zucchini noodles (zoodles) was planted in my brain a few year ago by my sister Joyce. Never heard of such a thing. It took until now for that seed to finally germinate and grow!
Unlike pasta noodles, zucchini noodles are low in carbohydrates (a perk for anyone having issues with blood sugar), low in calories, low in fat and high in fiber, vitamins, minerals, antioxidants and hydration. One cup of pasta = 240 calories and 4 grams carbohydrate. One cup of zucchini noodles = 33 calories and 6 grams carbohydrate. Do the math. Zucchini noodles (zoodles) is a no brainer!
There are lots of cool gadgets out there to make zucchini noodles (electric or hand held vegetable spirilizer machine, spiral strip slicer, vegetable peeler, julienne peeler and mandoline and knife). I have to admit I had my heart set on the spirilizer machine I saw at Target but when I saw the $65.00 price tag I opted for the more economical mandoline slicer ($12.98) and knife method. A little more time consuming but I already had the mondoline and cutting them into angel hair pasta strips was really not a big deal at all.
Mandoline sliced thin then cut in lenthwise strips using a sharp knifeVegetable spirilizer
But … after slicing the tip of my index finger off with the mandoline blade, the next time around I used a much safer hand held spirilizer.
Creamy Avocado Sauce
This sauce is so creamy and lick the plate clean yummy
Two very ripe avocados
Cilantro
Juice of one lime
Plant based milk (unsweetened)
Puree the avocado, lime juice and a little bit of plant based milk. Adjust the thickness to your liking by adding more or less milk. Stir in the cilantro. That’s it – easy peesy!
The zoodles came out pretty nice! Do you eat them cold or warm??? I say, whatever floats your boat! If you want them heated just put a little water in a pan and cook, stirring frequently for about 1 minute (or until the zoodles are warm). DO NOT OVERCOOK or the zoodles will become watery and mushy. I added a little fresh black pepper and red pepper flakes.And yes … do twirl them around with your soup spoon and fork!!!
It all started with a bunch of rainbow heirloom carrots I snatched up at Trader Joes. I mean I literally snatched up the last doggone bunch! The feeling of joy. Excitement. Happiness. To me it was like winning the freaken lottery or something. Immediately, notions of roasting those babies with warm spices and pureeing them into a comforting pot of soup raced through my head. Is this going to be a perfect Saturday or what?!
You might say – come on – get a grip on it – it’s just a bunch of carrots. Not so. Do you have any idea the blood, sweat and tears that farmer went through growing those carrots? It’s true. Heirloom carrots come from seeds that are at least 50 years old. Those seeds were handpicked by that farmer for specific traits. And heirlooms are much harder to grow which is why you rarely see them at the supermarket.
Carrots 101
In ancient times all carrots were white and grown for their leaves and seeds – much like parsley, dill and coriander are. They contain 32,000 different genes and two recessive ones contributed to a build up of carotinoids. It is believed that early farmers grew colorful carrots quite unintentionally.
All carrots are extremely nutrient dense with each color having a different nutritional profile. Orange carrots are so brightly colored because they have the highest amount of carotenoids. Red carrots get their color from high amounts of lycopene. Yellow carrots get their color from high amounts of lutein. Purple carrots get their color from high levels of anthrocyanin. White carrots are albino and not a source of carotine but contain high amounts of polyacetylenes which is an organic anti-cancer compound.
Daily consumption of potassium and sodium rich carrots can prevent plaque build up in the arteries (don’t confuse the sodium found naturally in whole foods with table salt). With their high content of carotenoids, vitamin A and C, and polyphenols, carrots help regulate cholesterol. Studies show a direct link between carrot intake and reduced risk of prostate cancer and the polyacetylenes found in carrots protect against leukemia and colorectal cancer.
Look at those long thin colorful beauties!
Ingredients
1 large bunch of heirloom carrot (tops removed)
3 sweet potatoes (peeled and cut in pieces)
4-5 garlic cloves
1 large sweet onion chopped
2 cups chopped celery
3 tbsps. peeled and chopped fresh ginger
2 cups unsweetened plant based milk
4 cups vegetable broth
2 tbsp apple cider vinegar
3 tbsps garlic powder
3 tsps Italian seasoning
2 tbsp ground cinnamon
2 tbsp rosemary
1 tsp smoked paprika
1 tsp ground ginger
1tsp ground cayenne pepper
Red pepper flakes(garnish)
Instructions
Place carrots, sweet potatoes and garlic on a cookie sheet lined with parchment paper. Spritz with water. Season with garlic powder, cinnamon, rosemary, paprika and ginger. Roast in oven set at 400 degrees for 25 minutes.
Put onions, celery, ginger, plant based milk, vinegar and cayenne pepper in a large pot and cook on medium heat stirring intermittently until vegetables are soft.
Add the roasted vegetables and broth bringing to a boil then simmer for 30 minutes stirring intermittently.
Remove from heat then puree with an immersion or high speed blender. Adjust spices as needed.
Garnish with red pepper flakes.
The smell of all those earthy warm spices and roasted vegetables permeated throughout the entire house. Sheer excitement and happiness! With red pepper flakes and croutons made from Ezekial bread With plain fat free yogurt
I recently read that quinoa (keen-waa), soy and buckwheat are perfect proteins. Unlike some plant based proteins, quinoa, soy and buckwheat are complete in that they contain all 9 essential amino acids that the body cannot make on its own. These 9 essential amino acids are critical to tissue growth, nutrient absorption, immune function and energy production.
While I eat soy on a regular basis, I am embarrassed to say quinoa and buckwheat have never made it on my dinner plate – at least that I’m aware. Quinoa had my interest. In my research I found that it is a flowering plant in the amaranth family grown primarily for its edible seeds. It is high in protein, fiber, B vitamins and minerals which exceed that of many grains. Quinoa is actually considered one of the 12 ancient grains which means it has been grown the same way for thousands of years without being genetically modified.
Of the four main varieties of quinoa (white, black, tri-color and red) red is considered the healthiest due to having the highest level of antioxidants.
White, black, tri-color and red quinoa
Okay – so with all that said – I was itching to find a healthy recipe in which quinoa took center stage. I found a nice little recipe in the Fall 2022 edition of Forks over Knives for Quinoa-Orzo Stuffing and used it to make my remarkably delicious stuffed baked tomatoes.
Would you look at that!!!
Ingredients:
1/2 cup finely chopped onions
1/4 cup dried quinoa rinsed
3 cloves finely minced garlic
1/4 cup dry whole wheat orzo
Note: It is very important that quinoa is thoroughly rinsed. Rinsing removes the natural coating called saponin which can make it taste bitter or soapy.
My quinoa was bought bulk so rinsing was super essential. I am in mad rinse mode here! In my reading it is recommended to rinse packaged quinoa even if is says it was pre-rinsed. Look at how dirty the rinse water got!
5 beefsteak tomatoes
1/2 cup scallions cut in small pieces (use the green ends)
1/4 cup chopped fresh parsley
1/2 lemon
Black pepper
Avocado slices
I did not scoop the entire tomato guts out. Just enough to get a decent amount of stuffing in. And … don’t throw out the guts. Use it in a smoothy or save it for homemade veggie broth. Tomatoes contain lycopene- one of the most potent antioxidants.
Directions:
In a medium saucepan combine the onion, quinoa, garlic and 1 1/2 cup water. Bring to a boil then reduce heat. Cover and simmer for 10 minutes.
Stir in the orzo. Cover and simmer for 7 or 8 minutes stirring occasionally until orzo is soft. If the mixture is too watery uncover the pan and cook 1 or 2 minutes longer until water is nearly gone. Remove from heat then cover and let stand for a few minutes.
Add the scallions, parsley, black pepper, lemon juice and stir
Scoop out the insides of the tomatoes and fill with the stuffing
Bake at 400 degrees for 20 minutes
The quinoa-orzo stuffing tastes so nutty, creamy and simply satisfying And then add the lemon, scallions, parsley and black pepper – and OMG!An excellent side to accompany a chickpea wrap or vine tomato soupExtra stuffing then you need? No problem. Spread it on the bottom of your parchment paper lined baking dish.
Cooking methods matter. There is growing evidence regarding the role of AGE’s (Advanced Glycation End Products) and neurodegenerative processes like vascular dementia and age-related diseases such as diabetes, hypertension, hyperlipidemia, kidney disease and cancer.
What is an AGE? When high fat and high protein foods are exposed to temperatures above 250 degrees fahrenheit, glycotoxins are created. Glycotoxins are the result of a protein molecule binding abnormally to a glucose (sugar) molecule and causing oxidative stress and inflammation in the body. The highest levels are found in broiled, roasted, fried and barbequed meat, but AGE’s also occur when plant based foods high in fat and protein (nuts, seeds and soy products like tofu) are roasted, toasted, browned or broiled.
This being said, it’s always best to eat nuts and seeds in the raw. Roasted almonds and other nuts, soy beans and sunflower and other seeds are pretty tasty but the health consequences are not worth it.
Example of what you don’t want to do. The tofu was cooked over high heat causing the browning effect and thus formation of AGE’s.
I have been doing it wrong after all these years. I am so mad at myself. I have been cooking cruciferous vegetables the wrong way cancelling out all the amazing benefits – and there are many.
Stimulates immunity
Repairs damaged DNA
Destroys cancer
Shrinks tumors
Reduces inflammation
Supports detox
Protects the brain
Reduces blood sugar levels
Balances estrogen
You see, it is the sulforaphane that the cruciferous vegetables produce that actually does all this magic. But sulforaphane doesn’t just sit in broccoli florets ready to be consumed. Instead, a chemical process must take place. It’s called the Sulforaphane Production System. Here is the scoop. It is formed when the enzyme myrosinase transforms glucoraphanin, a glucosinolate, into sulforaphane upon damage to the plant (chewing or chopping food during preparation). The chewing or chopping allows the compounds to mix and react.
So if you are eating raw broccoli, cauliflower, kale, brussel sprouts, cabbage or mustard greens you get the benefit. But – if you prepare them and then immediately cook the cruciferous vegetable you do not. Immediate cooking (roasting, microwaving, boiling, steaming) destroys the myrosinase and without this enzyme sulforaphane cannot be produced. Fortunately, there are 3 ways to work around this.
Cut or chop the vegetable, let it sit for 40 minutes, then cook (hack and hold method). The exposure to air activates the chemical which then makes it impossible to be deactivated with cooking.
Add a little bit of mustard powder to the cooked vegetables. The myrosinase in the mustard powder will activate the chemical process.
Add some raw cruciferous vegetables to the cooked vegetables. There will be enough myrosinase in the raw vegetables to activate the cooked ones.
What about frozen broccoli, cauliflower, kale or brussel sprouts? Unfortunately because these vegetables are blanched prior to freezing (to preserve color, flavor and texture) the myrosinase is destroyed. To remedy this just add a pinch of mustard powder at the table.
The best way to eat cruciferous vegetables is raw but if you prefer to eat them cooked then either do the hack and hold method, add mustard powder or some raw to the cooked veggies. I hope you will take time to listen to Dr. Michael Gregor’s compelling video Second Strategy to Cooking Broccoli and may you reap the benefits of these amazing superfoods.
The inspiration behind this soup was a beautiful Le Creuset cast iron dutch oven given to me recently by my son and daughter in law. What a perfect gift, I must say, for the soup nazi that I am! Well – I wanted to make a soup that was bold and also a complimentary color to my new pea green pot. So I’m at Rainbow Farms, my new favorite hang out market in Madison, and happened across the most beautiful bunch of red beets. That’s it! Beet soup. But it’s in the 20’s and snowy here in NE Ohio so I wanted something really hearty. Then it came to me – hearty, piping hot winter Borscht!
My gorgeous bunch of red beets
There are innumerable versions of this soup which is of Eastern European origin. I sieved through many recipes and ended up using Carole Clements recipe from What’s Cooking: Soups. I did tweak it up a bit – sorry Carole. Many recipes use potatoes but I ommited this only because I wanted it on the lighter side. I also debated whether or not to keep it chunky or pureed. I really agonized over this but in the end opted to puree. Maybe next time I will do a chunky / puree combination. To season borscht you absolutely have to have dill – fresh dill – and lots of it. There is something quite amazing about the pairing of beets with dill. Something I never knew, quite honestly, until making this soup.
Borscht is a sour soup. To achieve the sourness I used lemon juice but red wine vinegar works too. I tried a small sample using both and ended up going with the lemon juice which I felt was less harsh. I also noticed something interesting about the taste – sort of sweet and sour. Then it came to me. This was because of the sweetness of the carrots.
Traditionally Borsch is served with a dollop of sour cream. To maintain compliance with the plant based theme of this website, I substituted with Silk plain almond milk dairy-free yogurt.
There are so many reasons to love the star ingredient in this soup – beetroots. Beets are low in calories but super rich in nutrients. They are loaded with fiber, potassium, magnesium and vitamins B and C. They also contain folate which is good for heart health and manganese which is good for brain function and metabolism. According to Healthline, beets have been shown to lower the risk of heart disease and blood pressure (although this effect is temporary) but a good reason to make plenty of Borscht.
Now if you’ll excuse me I am going to curl up on the couch with a nice big bowl of my Winter Vegetarian Borscht and watch the snow fall!
My pea green (the actual color is called avocado) Le Creuset dutch oven proudly showcasing the hearty ruby red Borscht!
Ingredients:
1/4 large green cabbage coarsley chopped
1 onion finely chopped
2 carrots thinly sliced
3-4 beets peeled and cubed
2 cloves minced garlic
14 oz. can peeled tomatoes in juice
6 cups vegetable stock
3 bay leaves
3 tbsp. chopped fresh dill
Juice of 1 lemon
2 tsp. ground black pepper
Non-dairy yogurt
Green cabbage, onion, carrots, beets, peeled tomatoes in juice, vegetable stock, bay leaves, fresh dill, lemon, black pepper, non-dairy yogurt
Directions:
Cover the cabbage with cold water in a pan. Boil for 3 minutes then drain.
Saute the onion in a small amount of water in a cooking pot.
Add the broth, tomatoes, carrots, bay leaf and blanched cabbage. Stir. Bring to a boil then reduce the heat and simmer for 1 hr 15 minutes or until all the vegetables are tender. Remove the bay leaves.
Allow the soup to cool slightly then transfer, small batches at a time, to a high speed blender and puree.
Return to the soup pot, add the dill, black pepper and lemon juice and stir. Add more broth or water to desired consistency. Taste and adjust seasonings as desired. Serve piping hot with a dollop of non-dairy yogurt.
Blanched cabbageAdding all the vegetablesAfter simmering for 1’15”And then the dill!Would you just look at those complimentary colors!To get the cool ribboned look of the yogurt I used a frosting decorator bottle with tip
While in the Virgin Islands in August, I happened across the most marvelous meal at the Cruz Bay Landing restaurant called Vegetarian Roti. The description read “curried chickpea and butternut squash served with roti shells.” Let me tell you – that was one delicious meal that I knew, once I got home, I’d have to duplicate. I researched recipes and tried several until I finally found a comparable match with a few little tweaks. This delicious dish is more like a stew and served piping hot works, not just in the Carribean, but on cool autumn evenings in Northeast Ohio!
Not only is this honey of a stew hearty and tasty, it is very definition of health and disease prevention. Let’s examine some of the star ingredients.
Butternut Squash:
This pale skinned winter squash with the vibrant orange flesh is given its name for the sweet and nutty taste. Like other orange colored fruits and vegetables, butternut squash is loaded with beta and alpha carotene which converts to vitamin A and supports the immune system. Butternut squash is also rich in zeaxanthin and lutein which, in combination with carotine and vitamin A, supports eye health. Additionally, it is high in fiber which helps to manage blood sugar and lower cancer risk – particularly colorectal cancer.
Cumin:
Cumin has been used in traditional medicine for a very long time. This earthy and nutty spice revs up the digestion process by increasing the activity of digestive enzymes. If taken routinely, cumin can reduce symptoms of irritable bowel syndrome. Research has most recently concluded that cumin helps improve blood sugar control and cholesterol management. Lastly, cumin contains phenols, flavonoids, terpenes and alkaloids which function as antioxidants. Antioxidants reduce inflammation and DNA damage to the body caused by unstable atoms known as free radicals.
Chickpeas:
Also known as garbanzo beans, chickpeas have an impressive nutrient profile. They are packed with plant based protein – a whopping 14.5 grams in 1 cup – and a generous amount of fiber. The combination of protein and fiber increases fullness and appetite lowering hormones (leptin) in the body. Additionally, chickpeas are high in iron, B vitamins, phosphorus, manganese and potassium. Chickpeas make a great little snack especially when oven roasted
Tomatoes:
Falling in love with tomatoes is a very good thing. This is because tomatoes are the major dietary source of the compound lycopene which is a red pigment and antioxidant. There have been extensive studies on the role of lycopene in the reduction of heart disease and cancer. The greatest concentration of lycopene is in the tomato skin and the redder the tomato the more lycopene there is. It gets even better. Tomatoes also contain a powerful antioxidant compound called chlorogenic acid. A study published in Clin Exp Hypertension 2006 July confirmed the blood pressure lowering effect of chlorogenic acid in individuals with essential hypertension.
Just look at those gorgeous autumn colors!
Ingredients
1 15.5 oz. can chickpeas (rinsed and drained)
1 14.5 oz. can salt free chopped tomatoes including juice
2 cups salt free vegetable stock
1 butternut squash peeled and cut into cubes
1 large onion finely chopped
1 tsp. finely chopped red chili pepper
3 cloves minced garlic
1 index finger sized ginger peeled and finely grated
1/2 tsp. curry powder (or more depending on taste)
1/4 tsp. black cumin seeds
1 – 2 tbsp. date syrup
Chickpeas, chopped tomatoes, vegetable stock, butternut squash, onion, red chili pepper, garlic, ginger, curry powder, black cumin seeds and date syrup (not pictured)
Directions
Toast the cumin seeds in a small frying pan for about 2 minutes. Be careful not to burn them. Grind them slightly with mortar and pestle. Toasting the seeds will reduce the bitterness and bring out the sweetness and earthiness.
In a large pot cook the onions in a small amount of water until they are browned. Add the ginger, garlic, red chili pepper and the toasted cumin seeds and cook for 1 more minute while stirring intermittently.
Add the squash, tomatoes and broth and simmer for 30 minutes with intermittent stirring and until squash is soft..
Add the 1/2 tsp. curry powder then taste. It is always best to go slow with curry powder. The level of heat is determined by the type and amount of pepper used. Mild will list ginger and black pepper as ingredients whereas hot will list red chilis and other peppers as ingredients. I ruined my first batch by overdoing it with curry powder.
Stir in the date syrup.
Serve piping hot with toasted roti or pita bread.
Served piping hot with toasted pita breadIt took several tries but I finally nailed the recipe. The date syrup gave it the same distinctive sweetness as I remember from the Cruz Bay Landing dish. This was my meal from the Cruz Bay Landing restaurant. The Curried Chickpea and Butternut Squash is in the round bowl. The folded flatbread to the right is the roti (whole wheat flour and water).
It’s getting to be that time of year when pumpkins, black cats, witches on brooms and harvest moons appear. As the leaves begin to show hints of autumn colors, the days get shorter and sweaters are pulled out of hybrination, I begin thinking of warm, soothing comfort foods. Stuffed peppers is a favorite cool weather meal in our household but tonight I made them a little different. Instead of the usual lengthwise cut I made them into little Jack-O’-Lanterns. I wish I could take credit for the idea. Instead it was a picture someone on facebook posted back in August and it has been on my mind ever since.
Traditionally, stuffed pepper recipes are made with ground beef. When you commit to a plant based way of eating, however, the source of protein becomes lentils, peas, chickpeas, edamame, beans, tofu, soy, spirulina, oats and sprouted whole grain bread. Plant based proteins that are prepared healthy contain the same chain of amino acids necessary to build and repair body cells without the extra baggage of “bad” fats. In this recipe, black beans are the star performer protein although kidney beans would also work very nicely.
Ingredients
4 orange, red, yellow or green bell peppers (make sure they can stand upright)
1 cup cooked brown rice (or quinoa)
1 can sodium free black beans drained (or kidney beans)
1 onion chopped
2 cloves garlic minced
2 cans reduced sodium condensed tomato soup
3/4 cup water
2 tsp. ground black pepper (more or less depending on preference)
3 small potatoes peeled
1/2 cup almond milk
fresh chives
Brown rice, black beans, onions, garlic, tomato soup, black pepper Mixed together becomes the yummy filling!
Directions
Slice off the tops of the peppers and set aside. Hollow the insides of the peppers removing the seeds and white parts.
Carve little jack-o’-lantern faces on the peppers
Arrange the carved peppers on a glass baking dish and microwave for approximately 5-8 minutes until slightly tender. Note: they should still be firm, not floppy.
Saute the onions and garlic in a large sauce pan with a small amount of water. Add the rice, black beans, tomato soup and pepper. Mix together and cook until warm.
Stuff the peppers and put the tops on.
Mix the remaining can of tomato soup with 3/4 cup water and a little black pepper and pour underneath and around the peppers.
Bake in a 350 degree oven for 30 minutes.
Peel, cube and boil the potatoes until soft. Drain then add the almond milk and mash. Garnish with fresh chives.
Making stuffed pepper jack-o’-lanterns special takes only a few extra minutes. The kids and adult kids will love this super healthy meal!I could use a bit more practice on the carving. My jack-o’-lanterns resemble little frankenstein monsters but they sure tasted good!Bon Appetite my plant based friends!
I had a few recent comments stating that my blog is a bit too heavy on soups and lacking in dessert ideas. Yes, I admit, I love my soups and don’t have much of a sweet tooth. I am going to try to focus a little more on whole food, plant based, no sugar, oil or salt desserts to satify everyone’s sweet cravings.
This quick and easy little dessert concoction is super delicious while also being very nutritious. Warning: it is very rich and filling.
The star ingredient is date syrup which is essentially just liquified dates. Date syrup is super sweet and with the heart healthy benefits of the actual fruit. It is hard to believe something this sweet has zero added sugars, cholesterol or triglycerides. Date syrup can be tricky to find. I have been having good success at Meijer’s but have also ordered it online.
100% cocoa powder is a great way to satisfy your chocolate fix without the extra baggage of added sugar and fat. In fact, cocoa powder contains phytonutrients which have powerful antioxidant properties shown to reduce the risk of cancer, heart disease, stroke and certain other neurological conditions.
Simply slice a chilled banana, sprinkle a little cocoa powder over and then drizzle with date syrup. Served on a fancy plate, I can easily see this on the dessert menu at a five star restaurant or your next dinner party.
Chilled banana, 100% cocoa and date syrupTo make it even more special you can add a few walnuts
