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.
There is something so special about this soup. It is a beautiful mix of green vegetables and herbs. It is surprizing light and delicate with an appealing color and aromatic flavor. It is earthy and speaks all things healthy. Served piping hot or as a gazpacho, this soup makes an elegant light main course.
Spring Green Herb Soup with Roasted Garbanzo Beans
Ingredients
3 scallions cut in pieces (use the entire scallot)
1 large bunch of fresh broccoli (cut in pieces and disgard the hard stems)
2 cups fresh spinach
1 cup fresh parsley
1/2 cup fresh basil
1 avocado (cut in pieces)
4 cups vegetable stock
1 15.5 oz. can garbanzo beans drained (I use Bush’s reduced or no sodium)
2 tsps. black pepper (or more depending on preference)
1 cup fat-free plain Greek yogurt
Directions
Line a cookie sheet with parchment paper or a silicone mat and place the garbanzo beans on top. Roast in a 425 degree oven for approximately 20 minutes or until the beans are slightly browned and split open. Set aside.
Place the scallions in a soup pot with 1/4 cup of water and saute until softened.
Add the broccoli and vegetable both and simmer until broccoli is soft.
Add the spinach, parlsey and basil and cook until the spinach is wilted.
Remove from the stove and set aside until the mixture cools a bit. Add the avocado. Slowly pour into a high speed blender, a little bit at a time, and puree.
Pour the mixture back into the soup pot. Add the black pepper and roasted garbanzo beans and stir. Add 3/4 cup fat-free greek yogurt.
Serve the soup piping hot and garnish with a small amount of the remaining yogurt and parsley.
The roasted garbanzo beans give this soup substance but are also a great snack when spinkled with red pepper flakes, cajun seasoning, black pepper, garlic or onion powder. These are best eaten right out of the oven when they are the crispiest. Adding the garbanzos to the soupAdding with fat-free plain greek yogurtThis soup is 100 percent delicious! Enjoying leftovers the next day. This time I added red pepper flakes and paired it with a few multigrain wasa crackers.
Spring is a time of rebirth, regrowth and renewal. It is also a time of new beginnings, new life, new promise and brand new opportunities. It is a time when trees wake up from their long winters nap and redress their branches with new leaves, buds and blossoms. It is a time when tiny shoots bravely poke their way through the earth, animals wake up from hibernation and birds return back from migration. With everything in nature starting over so fresh and new, there can be no better time to make positive changes. Springtime gives everyone an open invitation to explore personal growth and development. It is an opportunity to spring clean our lives – mind, body and spirit.
Cucumber Juice CocktailCucumber, green apple, lemon and ginger juice cocktail
The credits for this delightful juice cocktail go to Shanon Sterringer who is the pastor at The Hildegard Haus in the Village of Fairport Harbor and author of Forbidden Grace. As she put it, “I created a little bit of sunshine inside with my juicer.” I couldn’t run fast enough to the grocery store to pick up the ingredients to create a little sunshine in my life. And it did just that!
2 unpeeled cucumber, 1 lemon, 1 green apple and a piece of peeled gingerLiquid sunshineI juiced the cucumbers first, then removed the pulp from the juicer and made cucumber water for later.
Just look at those colors! This bowl was leftovers from yesterday. I garnished it with a little avocado and had it for lunch on the sunny deck (even though it was only 50 degrees today).
Look at that vibrant purple color!
I love red cabbage! Aside from the fact that I love the color, it happens to be one of the most nutrient dense vegetables on this planet and with many medicinal properties. It is rich in sulforaphane (a sulfur compound) which is a powerful cancer and inflammation fighter. Yes, sulfur rich foods make farts smell like rotten eggs. Look at this as a minor inconvenience compared to the powerful preventative and healing properties of this absolutely amazing vegetable.
Red cabbage contains anthocyanins which give cabbage it’s vibrant color. Anthocyanins are powerful antioxidants which lower the risk of heart disease. There are studies which confirm that regular consumption of red cabbage helps lower blood pressure and the risk of heart attacks.
Red cabbage contains calcium, manganese, zinc, vitamin C and K. These nutrients are helpful in maintaining healthy bones and protecting bone cells.
While red cabbage is good to eat it is also a great source of kitchen chemistry fun. Remember good old high school chemisty 101 and using cabbage as a pH indicator? Baking soda (base) turned it blue. Vinegar (acid) turned it pink. Water (neutral) turned it purple. You can turn making this soup with a child into an amazing little chemisty lab. It is a great source of entertainment when the vinegar is added and the soup turns from purple to red – pink (depending on how much you add) and then adding the almond milk magically turns it violet. It is a great source of entertainment with teachable opportunities for children and might also encourage little Ralphie or Suzie to love eating this rediculously healthy veggie!
Ingredients
1 medium head of red cabbage roughly chopped
1 large or 2 small potatoes peeled and cubed
1 medium onion chopped
4 cloves of garlic minced
3 tbsps. red wine vinegar (more or less depending on personal taste)
4 cups vegetable stock
1 cup unsweetened plain almond milk
1 tbsp. fresh ginger minced
1 tbsp. ground black pepper
2 tbsps. chopped fresh dill (dried if you don’t have fresh)
Directions
Saute the onions and garlic in a small amount of water until onions are translucent.
Add the cabbage, potatoes, ginger and black pepper until the cabbage softens (about 10 minutes) stirring intermittently.
Add the vegetable stock and simmer for approximately 30 minutes or until the potatoes are nice and soft.
Turn off the heat and allow the mixture to cool somewhat. Add small amounts at a time to high speed blender and puree. Return pureed mixture to the soup pan. Add the red wine vinegar and stir on high heat for approximately 2 minutes.
Stir in the almond milk and dill. Serve piping hot with Wasa crispbread, your favorite sandwich wrap or a salad.
The potatoes add to the creaminess of this soup and the starch is a natural thickener.
Depending upon how much acid or base you add this soup can turn anywhere from mauve, violet, lavender, grape or plum.
Well today was a balmy 60 degrees in NE Ohio and upper 70’s predicted for the weekend. I’m starting to get excited about lighter more warm weather types of foods. I never really thought about a cucumber salad until my daughter-in-law made one recently using gourmet cucumbers. Boy was it delicious!
I’ve seen English seedless cucumbers in the grocery store. You know – the long thin ones wrapped in plastic. So I decided to try them for the first time. I, of course, had to ask someone why they are wrapped in plastic. The knowledgeable Heinen’s produce guy told me it’s to protect them from getting bruised seeing that the skin is so thin and fragile. It is not necessary to peel an English cucumber for this reason which means added nutrients and anti-oxidants.
Having had regular cucumbers and now the seedless variety I would definitely say seedless is the way to go for an all cucumber salad. Regular cucumbers are less expensive but have a tough waxy skin, large seeds which can be difficult to eat and not a whole lot of flavor. I think they are a nice addition to a leafy salad but not an exclusively cucumber salad. English cucumbers are more expensive but have edible skin, no seeds to deal with and a sweet flavor.
Because cucumbers are low in calories (about 45 calories in one cucumber) they are an excellent choice if you are trying to manage your weight. They are composed of 95% water so are great little hydration stations too. They also are high in soluble fiber. As soluble fiber dissolves it produces a gel that binds with cholesterol and sugar. For this reason this type of fiber helps to improve cholesterol and blood sugar levels.
A cucumber is a vegetable right? Wrong. Don’t feel bad if you are like me and thought is was. Apparently anything that contains the seeds of the plant is a fruit. So cucumbers, tomatoes and avocados are technically all fruits.
Ingredients / Directions
English cucumber washed and unpeeled. Use a potato peeler to make long ribbon slices.
Dried, unsweetened cranberries
Cashews
Dried edamame (immature soybeans)
Note: You are the author of your cucumber salad. Use whatever additions you want or have on hand at home. I think other good add-ins are thinly sliced red onions, radish, cherry tomatoes, fresh dill or cilantro.
Balsamic Date Vinaigrette: 1/3 cup balsamic vinegar, 1 tbsp. date syrup and 1 tbsp. water
Balsamic Date Vinaigrette Salad Dressing. I mean honestly you can’t get any easier then this! You can make a larger batch and keep refrigerated for up to 2 weeks. Need extra tang? Add dijon mustard and black pepper – although personally I think less is more.Look at these beauties!
Miso Soup with Baby Bok Choy and Shiitake Mushrooms
Well I was up at good ‘ole Lucky’s Market over the weekend and saw some baby bok choy (Chinese White Cabbage). It is not always the easiest to find. Regular bok choy is readily available but not baby. While they are basically the same, baby bok choy leaves are small, tender, sweeter and can be eaten uncooked in a salad. I remember the first time I discovered bok choy was back in my January post Baby Bok Choy with Tahini-Ginger Sauce. That guy in the produce aisle holding the bok choy like it was a prize trophy or fish or something, admiring it, smiling and telling me how beautiful it looks. And then his words of advice “it has to be baby bok choy – not mature stalks!” Some things you never forget. That is one of them.
So I’ve been thinking about miso soup for a few weeks now. It’s been quite awhile since we had it and I really appreciate the simplicity of this soup. For those of you unfamiliar, miso is a traditional Japanese soup with the core ingredients: stock and miso paste. Miso paste is a mixture of fermented soybeans, sea salt and koji (Japanese mold). You can find it in just about any grocery store usually in the produce or tofu section. I know what you are thinking. This is a no salt website and miso paste clearly contains sea salt. Well apparently the positive effects of soybeans cancel out the hypertensive and gastric cancer effects of sodium. That being said, miso paste is the only sodium containing product that is considered green light. Here is some supporting research.
In addition to the stock and miso paste anything else you want to put in is completely up to you. Some typical add-ins are seaweed, kelp, tofu, mushrooms, scallions and bok choy. If you like you can serve miso soup with rice noodles(very thin), udon noodles (thick) or ramen noodles.
Ingredients
6-7 ribs of baby bok choy (cut in pieces)
3 scallions (cut in small pieces)
10 shiitake mushrooms cut in pieces (remove stems)
1 block extra firm and pressed tofu (cut in small cubes)
6 cups vegetable or mushroom broth
4 tbsp. miso paste
1 tbsp. fresh grated ginger
1/2 tsp. black pepper
Rice, udon or ramen noodles
Baby Bok Choy, Ginger, Scallions, Shiitake Mushrooms, Extra Firm Tofu, Miso Paste, Vegetable or Mushroom BrothCooked Rice Noodles
Directions
Place broth and ginger in a pot over medium heat.
Add mushrooms, bok choy, white tips of scallions and black pepper and simmer for 10 minutes. Note: I remove the shiitake stems because to me they are too tough and chewy. I save them for mushroom or veggie broth.
Add the tofu and simmer for a few minutes until warm.
Turn off the heat and stir in the miso paste. Note: never add miso when soup is simmering or too hot because it will kill off the gut healthy probiotics.
Serve over rice noodles and garnish with cut up green scallions.
Umani is another term for savoriness and is considered one of the 5 basic tastes. In Japan it means “the essence of deliciousness” and is the perfect description of miso soup. Miso soup with noodles is rich enough to eat alone but tonight we paired it with sushi. I wish I can take credit for making the sushi. That’s on my bucket list of things to learn.
Tuscan Stuffed Portobello Mushroom Steaks with Cheesy Sauce
Mushroom [ˈməSHˌro͞om, ˈməSHˌro͝om] NOUN a fungal growth that typically takes the form of a domed cap on a stalk, with gills on the underside of the cap
I don’t know about you, but I think that definition sounds pretty really doggone disgusting. I mean, think about it. Eating a fungal growth with gills. For years I found mushrooms, portobella in particular, hands down repulsive. But when my son still lived at home and took a liking to cooking, he introduced me to the wonders of this funky toadstool fungus.
Mushrooms aren’t exactly bursting with color, or flavor for that matter, but they are packed with vitamins, minerals and protein. They are also rich in selenium which is a very powerful antioxidant. There has been much research on selenium and its cancer prevention properties as well as protection against cognitive decline and neurodegenerative diseases (Alzheimer’s and Parkinson’s disease, ALS, and multiple sclerosis). Selenium protects cells against oxidative stress damage. Increased oxidative stress is a prominent feature in these diseases.
Portobello mushroom caps are juicy, meaty and a lot of fun to stuff. I love exercising culinary creativity to conjure up different ways to stuff them. The sky is really the limit! Prepare the fungus mushrooms by washing them thoroughly to get rid of the gritty dirt. I use a vegetable brush but you can also just use a paper towel. DO NOT submerge the mushrooms in water because this will make them soggy. Remove the stems (if there are any) and save for mushroom stock. I buy mine without the stems (they will weigh less so will be cheaper). In order to make more room for the stuffing I first remove the gills on the underside of the cap by scooping them out with a spoon. You can also save the gills for stock if you’d like.
Ingredients (stuffing)
2 portobella mushrooms
1/2 red bell pepper cut in small pieces
1/2 yellow bell pepper cut in small pieces
1/2 poblano pepper cut in small pieces
1 scallion cut in small pieces
1 cup chickpeas
1/3 cup moderately chopped walnuts
1 tbsp. tomato paste
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. black pepper
1/2 tsp. cumin
1/2 tsp. chili powder
Ingredients (sauce)
3/4 cup unsweetened almond milk
3 tbsp. nutritional yeast
1 tbsp. corn starch
1/2 tsp. garlic powder
1/2 tsp. onion powder
Pinch of paprika
Directions
Using a fork smash the chickpeas and set them aside.
Saute the peppers, scallions and spices using a small amount of water for about 3 minutes.
Stir in the mashed chickpeas, tomato paste and walnuts.
Fill the mushrooms with the stuffing.
Place in a baking dish covered with a silicone cooking pad or parchment paper.
Bake in a 350 degree oven for 15 minutes.
While the mushrooms are baking prepare the cheese sauce. Put all the ingredients in a saucepan, cook over medium heat while stirring constantly until nice and thick.
Just look at that sauce! Stuff those babies until they overflow. Any leftover stuffing can simply be added off to the side of your dish. After I made this I thought that I could have added breadcrumbs on top of the stuffing. I’ll do that next time by popping a slice of Ezekiel bread in the toaster (on dark) and crumbling it with a grater. Oh my goodness!!! And leftovers taste even better the next day.
I made this refreshing smoothie bowl over the weekend for a little change from my usual oatmeal and banana breakfast. Smoothies don’t have to be eaten with a straw. Try this thick smoothie and eat it with a spoon! It was delicious and nice to have a little diversity.
Whip together the banana, blueberries and plant milk. The mixture will turn thick and creamy. Pour into your favorite bowl. Top with the walnuts, kiwi, coconut, blueberries and banana slices (or fruit, nuts or seeds of your choice). Enjoy!
Slow Cooker Split Pea and Red Potato Soup with Garlic Crema
With the high winds, rain and chilly weather, Wednesday definitely seemed like a soup day. It was also a work day so I didn’t have time to fuss for hours over the stove. During my morning shower I went through my refrigerator and cupboards in my head taking an inventory of what I had and what I could possibly make. I remembered the red potatoes and carrots that were getting a little soft and the dried split peas I bought bulk at Lucky’s Market over the weekend. I think I have an onion. No – I know for sure I have an onion way in the back of the crisper! Decision made – split pea soup – and I’ll throw it all in the slow cooker and hope it turns out.
So this recipe is kind of like the way so many things go in my life – “make it up as I go along.” But truthfully, once you get into the swing of plant based cooking it’s pretty easy to throw this, that, and the other thing together and make something fantastic. Inventing new meals anymore is kind of my registered trademark.
Well I put all the ingredients in the slow cooker at 12 noon (during my lunch break) and by 3:00 the pleasant aroma started permeating throughout the house. By 5:30 the most magnificant pot of cream of split pea and red potato soup was ready for consumption. The added bonus was eating it during the drama of a full fledge lightening and thunder-boomer storm!
Ingredients
4 cups vegetable broth
1 1/2 cups dried split peas
1 carrot cut in pieces
1 large unpeeled red skinned potato cut in pieces
1 large onion chopped
2 large garlic toes minced
1 tsp. ground black pepper
1/2 tsp. oregano
1/4 tsp. cayenne pepper
2 bay leaves
1 cup unsweetened almond milk
For the garlic crema garnish (optional)
1/2 cup unsweetened almond milk
1 tsp. corn starch
1 tsp. garlic powder
Vegetable broth, dried split peas, carrots, red skin potato, onion, garlic, bay leaves, black pepper, oregano, cayenne pepper, almond milk (not pictured)
Directions
Rinse the dried peas. This is important to rinse off any dirt PLUS, because split peas are hollow, without rinsing they will not cook properly. Rinse ever so quickly to prevent loss of nutrients.
Add the first 10 ingredients to the slow cooker. Cook on high for 4 hours or low for 8 hours.
Remove bay leaves. Puree mixture in a high speed blender.
Transfer to a pot, add 1 cup almond milk and simmer for a few minutes
In a small saucepan add 1/2 almond milk, cornstarch and onion powder. Stir constantly over medium heat until the mixture thickens.
Serve soup piping hot and garnish with the garlic crema.
Rinse ever so briefly to remove dirt If you prefer a chunky style soup then omit the pureeing step (or just pulse 2 – 3 times)The garlic crema adds a nice touch to the soupInstead of croutons or bread, I served mine with pecan cranberry flax crisps. I will post this recipe soon.
What?? Cucumbers in a hot soup? You’re joking right? That was my initial thought when I saw this recipe in Eating Well magazine a few years back. But there was a sale on cucumbers at my local Giant Eagle and I started thinking about that recipe. I had some pretty low expectations but made it anyhow. Boy was I wrong. I will definitely make again, and again, and again!
Ingredients
1 ripe avocado
3 cucumbers peeled and sliced
6 cloves garlic, minced
1 sweet onion, diced
1/4 cup fresh parsley
4 cups vegetable broth
1 tbsp. freshly squeezed lemon juice
2 tsp. freshly ground black pepper
1 tsp. fresh or dried dill
1/8 tsp. cayenne pepper
1/2 cup fat free plain yogurt
Acocado, cucumbers, vegetable broth, onion, garlic, parsley, lemon, black pepper, cayenne pepper, dill (not pictured), roasted red tomatoes
Directions
Sautee the onions and garlic in a large saucepan using water. Stir occasionally until tender. Add the lemon juice and cook for 1 minute.
Add the cucumbers, broth, black pepper, cayenne and dill. Bring to a simmer then reduce heat and cook until the cucumbers are soft 8-10 minutes.
Transfer the mixture to a high speed blender. Add the avocado and parsley and blend until smooth and creamy.
Return soup to the saucepan and cook on low for another 5 minutes.
When serving garnish with roasted red pepper and a dollop of the yogurt.
Just look at that color!This soup can be served hot or cold. I served it hot seeing that it was a chilly day here in Ohio. I think on a hot summer day this soup would be refreshing served cold. Wasa whole grain crackers are always my “go to” crackers with soup when I am too lazy to make my own. Just can’t take enough pictures of this masterpiece. Hubby said by the time I completed my photo shoot I’ll need to reheat it. He was right.
