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.

Cashew Cranberry Cucumber Salad with Balsamic Date Vinaigrette

Cashew Cranberry Cucumber Salad

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.
See the source image
Look at these beauties!

Miso Soup with Baby Bok Choy and Shiitake Mushrooms

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 Broth
Cooked Rice Noodles

Directions

  1. Place broth and ginger in a pot over medium heat.
  2. 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.
  3. Add the tofu and simmer for a few minutes until warm.
  4. 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.
  5. 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 Portobella Mushroom Steaks with Cheesy Sauce

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

  1. Using a fork smash the chickpeas and set them aside.
  2. Saute the peppers, scallions and spices using a small amount of water for about 3 minutes.
  3. Stir in the mashed chickpeas, tomato paste and walnuts.
  4. Fill the mushrooms with the stuffing.
  5. Place in a baking dish covered with a silicone cooking pad or parchment paper.
  6. Bake in a 350 degree oven for 15 minutes.
  7. 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.

Blueberry Smoothie Bowl

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.

Ingredients

  • 1 large banana
  • 1 cup fresh slightly frozen blueberries
  • 1/2 cup unsweetened plant milk
  • Toppings: Walnuts, kiwi, fresh coconut slices, blueberries, bananas

Directions

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

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

  1. 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.
  2. Add the first 10 ingredients to the slow cooker. Cook on high for 4 hours or low for 8 hours.
  3. Remove bay leaves. Puree mixture in a high speed blender.
  4. Transfer to a pot, add 1 cup almond milk and simmer for a few minutes
  5. In a small saucepan add 1/2 almond milk, cornstarch and onion powder. Stir constantly over medium heat until the mixture thickens.
  6. 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 soup
Instead of croutons or bread, I served mine with pecan cranberry flax crisps. I will post this recipe soon.

Creamy Cucumber Soup

Creamy Cucumber Soup

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

  1. Sautee the onions and garlic in a large saucepan using water. Stir occasionally until tender. Add the lemon juice and cook for 1 minute.
  2. 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.
  3. Transfer the mixture to a high speed blender. Add the avocado and parsley and blend until smooth and creamy.
  4. Return soup to the saucepan and cook on low for another 5 minutes.
  5. 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.

Carrot Ginger Immune Cocktail

Carrot Ginger Immune Cocktail

It was a challenging week. Although I have been eating healthy and exercising I still feet drained. So today I whipped up a batch of carrot ginger juice using my Nutribullet juicer. I juiced eight unpeeled and thoroughly washed carrots, two thumb sized pieces of peeled ginger root, one lemon with peel removed and 1/2 teaspoon black pepper. I juiced the carrots first and set the pulp aside for carrot burgers which I’ll make later today. Then I threw in the ginger and lemon. I added the black pepper to the juiced liquid. The finished product was refreshing and really delicious. Saturday is off to a good start and, hopefully, with a bit of rest and relaxation I’ll be all set for the upcoming week.

Carrot skin contains concentrated vitamin C and niacin. The carrot core contains calcium, phosphorus, potassium, magnesium and beta-carotine which the body converts to vitamin A. Although carrots are low in protein, they do contain all 9 essential amino acids. Ginger is loaded with antioxidants which prevent stress and damage to DNA. Ginger, like tumeric, also contains curcumin which is a powerful anti-inflammatory. The black pepper intensifies the effect of the cucumin. The lemon gives the concoction of nice zingy flavor.
Cocktail on the go!

Roasted Red Pepper and Vined Tomato Soup

Roasted Red Pepper and Vined Tomato Soup

Well our 40 degree heat wave did not last long. By mid-afternoon the temperature dropped to 20 degrees and then back to a winter wonderland. So with the white stuff bleeding from the sky and the roads once again covered in a brand spanking new blanket of snow, there seemed to be only one thing to do. Make soup.

The roasted cherry tomatoes last week were so delicious that I decided I had to have more. This time I chose vine tomatoes to give my soup a sweet flavor. They are a bit more expensive but worth every extra penny. I placed them on a parchment covered cookie sheet vine and all. I added a few sweet Walla Walla onions to continue with the sweet theme. Then I threw in some cut up red bell pepper and whole garlic. I spritzed some water over the vegetables and let them roast at 400 degrees for 30 minutes. The aroma of the roasted veggies was an olfactory overload.

Vined tomatoes, red bell pepper, sweet onions and garlic
Don’t worry if some get a little burnt. It enhances the flavor.

Ingredients

  • 4 vined tomatoes
  • 2 red bell peppers
  • 2 sweet onions
  • 3 garlic toes
  • 2 cups vegetable broth
  • 1 tsp. black pepper (or more)
  • 1 tsp. basil
  • 1 tsp. garlic powder
  • 1/2 tsp. date syrup (optional)
  • 1 cup unsweetened almond milk
  • 3 tbsps. corn starch

Directions

  1. Roast the tomatoes, peppers, onions and garlic as explained above
  2. Place roasted vegetables in a food processor or high speed blender and puree
  3. Place puree in a soup pot and add the vegetable broth, spices and date syrup. Simmer for 30 minutes stirring occasionally.
  4. Heat up the almond milk in a saucepan. Add the corn starch and stir continuously until thick. It won’t take long. Pour thickened almond milk into the soup pot and simmer for 10 more minutes. Garnish with homemade croutons or serve with Pepita, Sesame and Flaxseed Crisp Crackers or multigrain Wasa crispbreads.
Almond milk sauce
The finished product. It turned out amazing. We ate our soup curled up on the sofa, roaring fire, snow falling and watching Rick Steve’s Croatia & Slovenia. Winter = snow + soup.

Avocado Butter with Roasted Grape Tomatoes on Toasted Bun

Avocado Butter with Roasted Cherry Tomatoes on Toasted Bun

I found a package of grape tomatoes tucked in the back of my refrigerator that had seen its better days. They were shriveled but not yet moldy. Hubby told me to throw them away. “We don’t waste food Dennis,” I said. So I cut them in half, roasted them in a 400 degree oven for about 20 minutes, and Oh My God! Sweet like candy.

I also had a few over-ripe avacados that weren’t looking so great either. I pureed them with a tablespoon of unsweetend almond milk and a little black pepper until they got nice and creamy. I spread the avocado over a toasted whole wheat bun then smothered it with the roasted tomatoes. If you’ve never had pureed avocado on warm toast or bun try it. It tastes so buttery. Anyway, this was the birth of my Avocado Butter with Roasted Grape Tomatoes on Toasted Bun creation!

Place on parchment paper or a silicone pad to eliminate the need for oil. 400 degrees for 20 minutes.
Over-ripe avocados, grape tomatoes, a little almond milk and a bun. That’s all it takes to make this mouthwatering and super healthy sandwich.
The bun is Dave’s Market Killer Organic 21 Whole Grain and Seeds