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.

Avocado Green Pea Spread on Toasted Flax Bread

Many people think an avocado is a vegetable but it is actually a fruit. Botanically speaking, it is a large berry with a single seed. Avocados are an important source of fat among plant based eaters and dense in nutrients. There was a time when avocados got a bad rap due to the fact that 85% of the calories come from fat. A medium sized avocado is packed with 150 calories. Don’t turn an avocado down for this reason though. The fat in an avocado is monounsaturated fat, which is a “good” fat that helps lower bad LDL cholesterol, as long as you eat them in moderation. The recommended serving size is 1/3 of an avocado. Phytosterols found in avocado fat have huge anti-inflammatory benefits. The polyhydroxenated fatty alcohols also found in avocados offer additional anti-inflammatory benefits. Why are anti-inflammatory foods important in the diet? Well diseases like cancer, diabetes, arthritis, heart disease, depression and Alzheimer’s seemed to be linked to chronic inflammation.

Green peas are a member of the legume family and are little vitamin powerhouses. They are packed with vitamins A, B1, B6 and C. One cup of peas is loaded with 50% of the daily requirement for Vitamin K which is needed for blood clotting and bone health. These little green gems are densely packed with protein and fiber and contain zero fat. Concerned about the starch in peas? Don’t be. Peas rank low on the glycemic index list (how carbohydrates affect blood sugar) clocking in at only 50 for 1 cup. So if you are someone who generally says no to peas instead learn to say “more peas please!”

The combination of avocado and peas make this sandwich a robust, healthy and filling lunch idea. Adding peas to a smaller amount of avocado is a great way to lower the fat content.

Ezekiel bread is the only bread used in my household. It is hubby approved which speaks volumes. It is a flourless bread made from whole grains that have been allowed to sprout. Sprouting reduces anti-nutrients which are substances which prevent the absorption of nutrients. There is no added sugar in this bread and it is very low in sodium. All this said it is no wonder it’s a very low glycemic index food clocking in at only 36 for the Ezekiel 4:9 recipe. https://www.foodforlife.com/about_us/ezekiel-49

Avocado Green Pea Spread on Toasted Flax Bread

Ingredients

  • 1/2 over-ripe avocado
  • 3/4 cup frozen green peas (thawed)
  • 2 tbsps. lime juice
  • Ground black pepper (to taste)
  • 2 slices Ezekiel flax bread
  • Grape tomatoes, shredded carrots, salad greens, radish slices, Shredded red cabbage, banana peppers (optional garnish/sides)
Avocado, green peas, lime juice, black pepper

Directions

  1. In food processor puree avocado, peas, lime juice and black pepper
  2. Toast Ezekiel bread
  3. Spread the avocado-pea mixture on toasted bread. Add thinly sliced radishes and red cabbage.
  4. Serve with side of tomatoes, carrots, salad greens and banana peppers
Look at how creamy? On warm toast just like butter!

The 5 Pillars of Health

You are growing tomato plants. You place them in well-drained soil with a pH of 5.8 to 7.0. You add compost to the soil. You plant them in a location that gets plenty of sun. You water once every 2 – 3 days at the height of the summer and when the weather cools you cut back to once a week. You stake them to provide support. You use a repellant if deer become an issue. You snip off any yellow leaves to prevent fungus. You remove suckers knowing they won’t bear fruit and will only use up energy. After all this diligent care you are able to enjoy a bumper crop of tomatoes come late summer. If you neglect any one of these steps your plants fail to thrive, become sickly and die.

The same is true for human beings. Well, while our requirements are certainly different then tomato plants the same general principles apply. There are 5 main pillars of health: physical, mental, social, spiritual and intellectional. Neglecting any one of these pillars has consequences. If a pillar is lacking or off- kilter for an extended period of time it will have an effect on our overall health. Here is a closer look at each pillar.

Physical Health

Physical health encompasses many things but the major components include daily physical activity, good nutrition, adequate hydration, sleep hygiene, moderation or abstinence of alcohol, abstinence of drugs, smoking cessation and regular medical self-care. Like the tomato plants, if any one of these elements is lacking our physical health will start to suffer.

Establishing a daily routine is hard work and takes discipline but it is a good way to stay on track with our physical health. In general, people feel better when they get regular exercise, plan healthy meals, eat at set times, establish a bedtime routine, get a sufficient amount of sleep, drink less alcohol and not smoke or do drugs. Research has shown that people who stick to a routine and follow healthy principles live ten years longer than those who do not.

One of the things people say they look forward to most in retirement is the freedom to do nothing at all. No longer having to get up at a set time and commit to an eight hour structured shift of work, doing whatever whenever seems a dream come true. Staying up until the wee hours of the morning, waking up at the crack of noon and finally showering and getting out of PJ’s at 3PM becomes the new unhealthy pattern. The obvious consequence is decline in health. No matter what stage in life you are at, having stucture and a healthy routine is a prerequisite to good physical health.

The World Health Organization (WHO) included in its definition of health “not merely the absence of disease.” It is important to point out that having a chronic health condition such as diabetes or high blood pressure does not automatically classify an individual as unhealthy. Few of us will escape a chronic health condition (or two) in our lifetime. But keeping that chronic condition in tight control, in my opinion, still constitutes good health. An adult onset diabetic, for example, who adheres to a carbohydrate controlled diet, exercises daily, achieves a healthy weight and enjoys consistent glycemic control is healthy despite having the chronic condition.

Mental Health

Mental health refers to our cognitive, behavioral and emotional well-being. It influences how we think, feel, act, reason, relate to others and cope with life. Stressful events, negative thoughts, unhealthy habits like not getting enough sleep, poor nutrition, abusing drugs and alcohol and chemical imbalance within the brain can trigger mental illness. Mental illness can manifest as stress, anxiety, depression, phobias, eating disorders, obscessive-compulsive thoughts and behaviors and addictive tendencies.

Did you know that poor mental health can lead to poor physical health? The opposite is also true. Poor physical health can lead to poor mental health. The two are fundamentally linked. The split between mind and body is rather misleading. Disorders of the body often have mental consequences and disorders of the mind often have physical consequences. One of the best examples of the mind – body connection is broken heart syndrome also known as Takotsubo Cardiomyopathy. This occurs when a person experiences severe stress (anxiety, grief, fear, extreme anger) which then causes sudden heart muscle weakness manifested by chest pain, shortness of breath, sweating and dizziness.

Although we are making progress, the stigma surrounding mental illness is still very much a real thing. If you wouldn’t think twice about going to the doctor for a sore throat or urinary tract infection why would you hesitate about making an appointment for feelings of sadness, hopelessness or depression?

Some ways to foster good mental health include staying positive, using healthy coping mechanisms, developing a sense of meaning and purpose in life, helping others, practicing gratitude, being understanding and patient, practicing good anger management skills, having meaningful relationships, forgiving others, being physically active, working productively and making meaningful contributions to work and community. Like the tomato plants, if any one of these elements is lacking our mental health will start to suffer.

Social Health

Humans are social creatures. We are meant to relate, interact and form meaningful relationships with others. Did you know that individuals who classify themselves as lonely are more likely to die prematurely compared to individuals with healthy meaningful relationships? There have been studies comparing individuals who state they are lonely and individuals who smoke 15 cigarettes a day. Both are equally as deadly. So it turns out the saying “loneliness kills” is actually true. It is, in fact, a silent killer.

In a world where work at home, on-line classes, digital social networking and computer gaming are becoming increasingly popular, non face-to-face interaction is becoming more and more the norm. This social isolation has adverse effects on physical and mental health. The Covid-19 pandemic has forced confinement through stay at home orders and is a good case in point. The lockdown has caused an increase in depression, chemical dependency and mental health crisis which was the direct result of feelings of loneliness and social isolation.

Some ways to improve social wellness include engaging in hobbies, keeping in touch with supportive friends and family, joining a club, volunteering in an area you are passionate about, planning outings, attending community events or periodic date nights.

Spiritual Health

Spirituality comes from the latin word spiritus which means breath or life. It is more than organized religion and prayer. It is something that gives meaning and purpose in life. It is also inner peace, unrelenting faith and feelings of hope and optimism. Morals, values and ethics are also components of spiritual health.

Spiritual health acknowledges that there is a higher power responsible for the wonders of the universe.

Good spiritual health gives us the desire to move beyond ourselves to help others and to use our talents and abilities to make a difference. In a society full of so many negative influences it is a constant struggle sometimes to maintain spirituality. Maintaining self-awareness, physical discipline, mental clarity and inner peace can be accomplished through spiritual wellness activities like yoga, meditation, prayer, mindfulness, music, spending time in nature and journaling.

Working on strengthing spiritual health has a huge return on investment. Some of the benefits include:

  • Stronger, healthier and more committed relationships
  • Deeper levels of intimacy
  • Improved ability to manage anger and stress
  • Improved inner peace and calmness
  • Improved emotional state
  • Improved self-confidence

Spirituality is rather abstract and highly personal. With that being said, no one exactly knows how spiritual health relates to overall health. One thing we do know, however, is that mind, body and spirit seem to be connected. When the health of one declines the other two seems to suffer.

Intellectual Health

There’s a quote from Laura Ingalls Wilder “We start learning the minute we are born. And if we’re wise we don’t stop until the Lord calls us home.” Few would argue that human beings are the smartest animals on earth. The human brain is unique in that it has countless folds and creases which allow more cortical surface (gray matter) to pack tightly within our skull. This three pound organ full of more then 10 billion neurons, more than 125 trillion synapses and 40 plus neurotransmitters has the ability to store 2.5 million gigabytes of memory. The brain is curious and craves learning, grasping new concepts and processing new information much like a junkie getting a fix on heroin.

Intellectual health refers to increasing our knowledge and understanding, learning new skills, improving old skills, continuously challenging ourselves and exercising our creative as well as analytical brain. Intellectual wellness is important because it helps us achieve a more balanced life, allows us to be open to new ideas, strengthens critical thinking skills, enhances memory power, recall and concentration, keeps the mind fresh and alert, brings richness to life, fills us with a sense of accomplishment and promotes mental stimulation. Research suggests that doing regular intellectual stimulation and brain exercises staves cognitive decline and reduces the risk or delays the onset of dementia.

There are so many ways to increase intellectual health. Some examples include:

  • Reading a book
  • Writing poetry or short stories
  • Journaling
  • Doing random math problems
  • Working on jigsaw or crossword puzzles
  • Learning a new recipe
  • Playing a musical instrument or listening to music
  • Drawing or doodling
  • Going to a museum
  • Learning a foreign language
  • Engaging in debates and discussions
  • Watching educational channels like Discovery or National Geographic
  • Watching movies
  • Listening to podcasts

Health and wellness is a lifelong journey. It is a committment. It is a balancing act. It requires disclipine and focus. It is really hard work but the outcomes justify the means tenfold. Like the tomato plants, the amount of time and effort put into planting and caring for directly correlates with the health and yield. Conversely, the amount of time and effort put into personal health directly correlates overall wellness and longivity.

Vegan Creamy Wild Rice and Mushroom Soup

Vegan Creamy Wild Rice and Mushroom Soup

Yesterday was a freaky. During the day it was a sunny 65 degrees and I was out at the beehive watching the girls flying around and having fun. By late afternoon the temperatures dropped to 38 degrees and the wind brought gusts up to 60 mph all night long. One of the things I like best about NE OH is the unpredictable, dramatic and extreme weather that mother nature brings our way. So with the drama of the storm I went right into soup making mode. Piping hot soup seemed to pair perfectly with the sleety rain and horrific winds. I took an inventory of what I had in the fridge and pantry and, before you know it, the kitchen permeated with the smell of Vegan Creamy Wild Rice and Mushroom Soup.

This was the first time I made this soup. I wouldn’t change anything at all. It was hearty and very filling. The cashew, cannellini and broth mixture provides the cream base for the soup and wow is it delicious. It is hard to believe it is dairy, fat, oil and salt free.

Ingredients

  • 1 cup raw cashews
  • 1 15 oz. can cannellini beans
  • 4 large carrots (cut in coins)
  • 3 stalks celery chopped
  • 1 onion chopped
  • 6 garlic toes chopped
  • 1 cup dry wild rice (thoroughly rinsed)
  • 8 oz. fresh white mushrooms (cut in pieces)
  • 6 cups vegetable broth
  • 1 tbsp. dried thyme
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. fresh (preferred) or dried parsley
  • 2 bay leaves
  • 1 tbsp. miso paste

What is Miso Paste? Miso paste is made by fermenting soybeans with salt and koji (a mold that is also used to make saki). Miso paste is considered a green light substitute for salt. Although it has sodium in it the soy seems to counteract the hypertensive effects. An article published in Hypertension Research, “Long-Term Intake Miso Soup Decreases Nighttime Blood Pressure in Subjects of High-Normal Pressure or Stage 1 Hypertension” concludes by saying long term use of miso does not influence daytime blood pressure but does reduce nighttime blood pressure by promoting diuresis. Dr. Michael Greger, M.D. FACLM, an internationally recognized researcher and speaker on nutrition, states in his best selling book How Not to Die that miso paste is safe to use as a substitute for salt. Despite the research, I am still on the fence and use it only occasionally.

Why rinse the long grained rice? Arsenic in rice is a real concern. The FDA suggests thoroughly rinsing rice 6-8 times (until the water rinses clear) in order to reduce arsenic levels by 30-40 percent. I have read articles that recommend overnight soaking in order to reduce levels by 80 percent. Rinsing rice is also a great way to remove surface starch thereby lowering the carbohydrate content. This is a useful tip for individuals with diabetes.

Cannellini beans, raw cashews, wild rice, mushrooms, carrots, celery, onion, vegetable broth, miso paste, black pepper, thyme, parlsey, bay leaves, garlic (not pictured)

Directions

  1. Bring a pot of water to a boil. Pour in the cashews and cover the pot. Let cashews soak for 30 minutes (minimum) to 1 hour. Drain the water. Note: Soaking pulls the phytic acid and enzyme inhibitors out of the cashews making the cream tastier and easier to digest. The longer you soak the cashews the softer they become and the smoother and silkier your cream will be.
  2. In a large soup pot saute the onions, garlic and celery in some vegetable broth until onions become translucent.
  3. Add 7 cups of the vegetable broth, carrots, wild rice, mushrooms, thyme, black pepper, parsely, bay leaves and miso paste. Bring the mixture to a boil. Turn heat down to low and simmer for 40 minutes stirring occasionally.
  4. In a high speed blender add the cashews, cannellini beans and the remaining 1 cup vegetable broth. Puree for approximately 1 minute until mixture becomes smooth and creamy.
  5. Pour the cashew cream into the soup, stir and simmer for 15 more minutes. The soup is done when the carrots are soft and the rice is completely cooked. Remove the bay leaves. Serve with your favorite. bread.
Silky smooth cashew cream

This soup is very filling and hearty. It is good alone or paired with your favorite vegan bread.

https://www.nature.com/articles/s41440-019-0304-9#publish-with-us

Loaded Baked Potato with Cashew Garlic Cream Sauce

Turn a baked potato into an award winning side by adding cashew garlic cream sauce, a sprinkling of nutritional yeast and fresh chives. The cashew garlic cream sauce is a great substitute for sour cream without all the saturated fat. Nutritonal yeast is a deactivated yeast powder that has a cheesy and savory flavor. It is a great substitute for cheese. I like to add cut up chives for a nice oniony flavor. Some other additions could be black beans, broccoli florets, sliced jalapenos, salsa or corn kernels. For a fun dinner party idea set the toppings in individuals bowls and create a serving station.

What is nutritional yeast? Nutritional yeast is an inactive yeast that is grown on sugarcane or molasses. It gets heated and dried then crumbled into flakes or powder. It is low in calories and sodium and – best of all – nutritious. Nutritional yeast is an excellent source of B vitamins (B1 thiamine, B2 riboflavin, B3 niacin, B5 pantothenic acid, B6 pyridoxine and B7 biotin). The only B vitamins it does not have are B12 cyanocobalamin and B9 folic acid (unless it has been fortified). You cannot get yeast infections from eating nutritional yeast.

Where can you get nutritional yeast? I started off buying mine online because the local grocery stores did not sell it. I have since found that Trader Joes sells it near the baking products and Lucky’s Market sells it in their bulk section.

How do you store nutritional yeast? To preserve the B vitamins in nutritional yeast it ideally should be stored in a container with dark glass, tightly sealed to keep moisure out and in a cool dry place or refrigerator. Under these conditions it can keep for up to 2 years.

What are some ways you can use nutritional yeast? Add it to anything that you want a cheesy flavor to. Sprinkle on popcorn, bake it in crackers, stir it in mashed potatoes, cauliflower potatoes or rice, toss it on baked kale chips, add it to salads or add it to the cashew garlic cream sauce (along with some other spices) to make a fantastic vegan nacho sauce for tortilla chips or macaroni and cheese.

Nutritional Yeast

Cashew Garlic Cream

  • 2 cups raw cashews
  • 1 1/4 cup vegetable broth
  • 2 large garlic toes
  • 2 tsps onion powder

Directions

  1. Bring a pot of water to a boil. Pour in the cashews and cover the pot. Let cashews soak for 30 minutes (minimum) to 1 hour. Drain the water. Note: Soaking pulls the phytic acid and enzyme inhibitors out of the cashews making the cream tastier and easier to digest. The longer you soak the cashews the softer they become and the smoother and creamier your cream sauce will be.
  2. Place cashews, vegetable broth, garlic and onion powder in a high speed blender and whip it up for approximately 1 minute until creamy. Note: For best results use a blender. A food processor will not create the satiny smooth texture achieved by blending. If you don’t have a blender a food processor will work but the result will be less desireable.
Allow raw cashews to soak in hot water for 30 minutes to 1 hour
Raw cashews, garlic, vegetable broth, onion powder (not pictured)

Zucchini -Chickpea Veggie Burger with Tahini Ranch Sauce

Zuccini- Chickpea Veggie Burger with Tahini Ranch Dressing.

I have tried making veggie burgers a variety of ways but honestly this recipe could win awards. I cannot completely claim rights to it. I found it in Eating Well magazine. I made a change though. I baked them in the oven as opposed to pan frying as the recipe suggests. I did this to eliminate the need for olive oil making the recipe healthier.

These zucchini chickpea burgers have the perfect blend of ingredients and seasonings which make them super delicious. The burgers are firm, no crumbling up or falling apart yet so juicy and moist. They are also super filling. I honestly could have these every day of the week if it weren’t for hubby saying otherwise.

I eat my burgers on a whole wheat bun for greater nutrition and fiber and add plenty of arugula and other salad greens, tomatoes, sliced zucchini and thin slices of vidalia (sweet) onions. This burger is delicious on its own, but if you prefer a sauce, the tahini ranch dressing works really good. I hope you enjoy this recipe as much as I do.

This recipe yields 2 generous size burgers or 4 smaller ones.

Ingredients

Zucchini – Chickpea Veggie Burger-

  • 1 15 oz can drained chickpeas
  • 2 tbsps tahini
  • 2 tsps miso paste
  • 1 tsp garlic powder
  • 2 tsp black pepper
  • 1 tsp ground cumin
  • 1 tbsp chopped chives
  • 1/2 cup shredded zucchini (squeeze out juice)
  • 1/3 cup oats
  • 2 tbsps water
  • Arugala and other salad greens, tomato slices, sliced zucchini, vidalia onions
  • Whole wheat bun

Directions

Puree first 7 ingredients then add zucchini and oats. Form into patties. Place in a baking dish lined with a silicone mat. Bake in oven set at 350 degrees until browned (approximately 30 minutes) flipping halfway.

Ingredients

Tahini Ranch Dressing

  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 tsp white miso paste
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper

Directions

Stir the ingredients together. Slowly add some water until mixture is smooth.

To make my burgers nice and uniform I use an inexpensive plastic burger press that I puchased at Bed, Bath and Beyond. Don’t want to purchase a burger press? No problem. Just use a mason jar lid. It works perfectly every time!

Collagen: Restoring Your Fountain of Youth

A recent conversation with my son and daughter-in-law inspired me to do some research on collagen. It started with their passion for making homemade chicken stock. Not to be confused with broth. This, my friends, is the Real McCoy! They simmer chicken feet in water for 24 hours to literally extract the amino acids out of the bones, tendons, cartilage and skin. After refrigerating overnight they remove the saturated fat that floats to the top and solidifies. The result is thick, gelatinous, honest to goodness liquid gold collagen.

So what exactly is collagen? Collagen is a protein that is found in our bones, muscles, skin, connective tissue and tendons. It is literally the substance glue that holds our bodies together. In fact, some types of collagen molecules are packed so tightly together they are said to be stronger then steel. Can you even imagine that?

Sadly, as we age our bodies natural production of collagen slows down. This means levels become depleted. Men lose collagen pretty consistently throughout adulthood but at a slow rate. Women lose much less when younger but past menopause the rate picks up rather rapidly. The process is even further accelated by poor lifestyle habits like smoking, consuming too much sugar and caffeine, poor dietary intake and prolonged exposure to the ultra-violet rays.

When collagen production declines cell structure weakens. This means wrinkles and sagging skin due to loss of elasticity and under eye bags. Tendons and ligaments become stiff and we lose flexibility. Muscle mass decreases so we become weaker. Cartilage wears down so we develop arthritis and associated pain. There are even studies that suggest collagen depletion is associated with essential hypertension and may facilitate organ fibrosis.

While we can’t reverse the signs of aging that are already present, we do have the power to slow down or even prevent further progression. We can do this by augmenting our diet with plenty of rich sources of protein and including vitamin C, zinc and copper rich foods required to complete the collagen synthesis process.

There are 3 main categories of collagen each having their own distinct function in the body:

  • Type I Collagen: Keeps cells glued firmly together in the skin, tissues, tendens, cartilage, bones, teeth, nails and hair
  • Type II Collagen: Helps build bone cartilage and other types of connective tissue
  • Type III Collagen: Supports skin and bone health as well as artery walls and cardiovascular health

So how much protein does our body require? Roughly speaking, 0.8 grams of protein per kilogram o f body weight. Here’s how it works:

Example: 118# divided by 2.2 kg. = 53.64 kg.

53.64 kg. x 0.8 grams = 43 grams protein / day

What are the best sources of protein? The following is a list of plant based protein sources including serving size and grams of protein. Although I am a plant based eater I have included chicken stock because, with the removal of fat and exclusion of salt, it is not unhealthy. I have also included salmon. I hope I haven’t offended any animal activists.

  • Seitan 25 g / 3.5 oz.
  • Lentils (brown, red, green, black, yellow) 18 g / 1 cup
  • Wild salmon 17 g / 3 oz
  • Beans (kidney, black, great northern, cannellini, chickpea, pinto,black eyed peas) 15 g / 1 cup
  • Chicken stock 10-15 g / 1 cup
  • Tofu 14 g / 3 oz.
  • Green peas 9 g / 1 cup
  • Quinoa 9 g / 1 cup
  • Hemp seeds 9 g / 3 tbsp
  • Nutritional yeast 8 g / 0.5 oz
  • Ezekiel and other sprouted grain breads 8 g / 2 slices
  • Spirulina (blue green algae) 8 g / 2 tbsps
  • Wild rice 7 g / 1 cup
  • Nuts 5-7 g / 1 cup
  • Soy milk 6g / 1 cup
  • Oats and oatmeal 5 g / 1/2 cup
  • Chia seeds 5 g / 1 oz
  • Broccoli, spinach, asparagus, brussel sprouts, white potatoes, sweet potatoes 4-5 g / 1 cup

Sources of vitamin C include citrus, red and green peppers, tomatos, greens and broccoli. Sources of zinc and copper include nuts, whole grains and beans.

I am appreciative of my conversation with Mike and Snigdha. I frequently tell patients, “Knowledge is Power. The more you know the better you can take care of yourself.” I am happy I took a deeper dive into the benefits of collagen. I hope you found this article useful. I hope through better knowledge of collagen we can all restore our fountain of youth!

Strawberry Banana Nice Cream

Imagine a world where eating creamy ice cream is actually good for you instead of bad. Imagine a world where you can lick the plate clean and have seconds without feeling one bit of guilt. Imagine being told that the more you eat the healthier you are. This can’t be real, right? Wrong.

I wish I could take credit for the genious invention of “nice cream.” I first found out about it a few years ago while reading Dr. Michael Greger’s bestseller book “How Not to Die.” This was a recipe he put in his cookbook. The term nice cream was originally coined to describe a soft plant-based confection made by whipping frozen chunks of bananas and sweet fruits into a creamy delectable custard-like consistency. It is dairy, sugar, fat, sodium and preservative free, low in calories and not processed. With so many people wanting to eat healthy restaurants are now serving nice cream on their dessert menus. In fact, there’s even a Nice Cream Food Truck based in Southern Florida that serves this plant based ice cream with plant based toppings like granola, cocoa nibs, nuts and berries!

You scream, I scream, we all scream for ice nice cream!

Ingredients

  • 2 frozen bananas
  • 1 1/2 cup sliced strawberries
  • 1/3 cup walnuts
The base is always frozen bananas but get creative with your sweet fruits and additional ingredients. Blueberries, cherries and pineapples work well. I have also made this with pumpkin and dates. If you want a little extra sweetness add date syrup which is a completely whole food and natural sweetener. How about adding fresh coconut, pecans or cocoa nibs on top? Get creative. There are so many possibilities.

Directions

  1. Cut over-ripe bananas in pieces, place in a zip lock bag and freeze for at least 2 hours. Tip: Never ditch overly ripe bananas. I always have a bag of frozen bananas in my freezer for when I get the taste for nice cream. They can be kept frozen for about 1 month. If the bananas are completely frozen solid I would keep them out at room temperature for 5 minutes to thaw them out a bit.
  2. Place bananas, strawberries and walnuts in a blender and whip until smooth and creamy. Lastly, I add a few more cut up strawberries and blend together slightly so the pieces still stay intact. Serve and enjoy! Nice cream can be made in advance and frozen in a large container or put into individual serving size containers.

My Mom’s Christmas Eve Mushroom Soup

A special dedication to my mom

This recipe dates back to childhood. It was a favorite of my sister Joyce and I. Funny, I haven’t thought about this soup in all of forever but recently I had a dream that we were all sitting around the dining room table and mom was serving this soup. Isn’t that crazy how past memories way back from childhood resurface during the deep of REM? In the dream I remember Joyce being the taste tester as mom gradually added more and more vinegar until the perfect level of sourness was achieved. I was always jealous of that. I mean why was Joyce always the taste tester???

The original recipe was from the Slovak-American cookbook that mom lovingly bought for each of her three girls. She made some changes though. Intead of saurkraut juice she used white vinegar. My mom was smart. Saurkraut juice is freakin high in sodium. She also added Acini De Pepe “stones of grape” pasta which gave the soup more substance. Three additional change that I made were, instead of using butter to make the roux, I used extra virgin olive oil. Now I know this blog is about no salt, oil or sugar but this is one recipe I had to make a compromise. The second change I made was using whole wheat flour instead of white flour. The last change was I added an extra cup of water to account for the pasta . Despite the changes I made I honestly feel the final product was a 100% match to my childhood soup.

Ingredients

  • 1 pound fresh white mushrooms
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. flour
  • White vinegar to taste
  • 1 – 2 tsps. ground black pepper
  • 1/3 onion
  • 3/4 cup Acini De Pepe pasta
  • 5 cups water

Directions

  1. Wash mushrooms then cut up in small pieces. Cook in 1 quart water until tender. Do not discard the mushroom water. Add the pepper.
  2. Brown flour in olive oil until light brown. Add the onions and brown. Add 1/4 cup water, bring to a boil while stirring. Strain. Add to the mushrooms and mushroom water. Simmer for a couple minutes.
  3. Add the Acini De Pepe pasta and simmer 10 more minutes (or until the pasta is cooked).
  4. Slowly add the white vinegar 1 tbsp. at a time until desired sour level is achieved.
Mushrooms, onion, black pepper, Acini De Pepi pasta (not pictured)
My American-Slovak cook book. Thank you mom. I love you.
Recipe with notes taken from my sister that were dictated by mom
I loved when my mom wrote us recipes and added special notes

Creamy Cilantro & Cashew Dressing

The possibilities are endless when making a whole food, plant based, no sugar, oil or salt dressing. The more I experiment the more I am able to whip up some awfully tasty creations that are actually healthy for you to eat. Imagine that – a dressing where the more you eat the healthier you are! It’s absolutely crazy. This creamy, oil-free, dairy-free, salt-free dressing is one of my favorites on salads, baked potatoes and roasted veggies. I hope you enjoy as much as I do.

Creamy Cilantro & Cashew Dressing

Ingredients

  • 1 cup raw cashews
  • 1/4 – 1/2 cup water (depending on your desired thickness)
  • 1 cup fresh cilantro
  • 3 cloves minced garlic
  • 3 tbsps lemon juice
  • 1/2″ serrano pepper
  • 1 tsp hot sauce
  • 1/4 tsp ground black pepper

Directions

  1. Bring a pot of water to boil. Toss in the cashews and cover the pot. Soak for 30 minutes. NOTE: The longer you soak in the hot water the softer they become. The softer they are the creamier your dressing.
  2. Add cashews and water to a high speed blender until creamy. Start off with 1/4 cup water. You can always add more add the end of the recipe if you prefer a thinner dressing.
  3. Add the cilantro, garlic, lemon juice, serrano pepper, hot sauce and black pepper. Blend until smooth and creamy.

Slow Cooker Hearty Vegan Beefless Stew

Imagine coming home from work on a frigid snowy December day to the smell of a delicious stew that’s been cooking all day. You pull off your boots, coat, hat and gloves, take a steamy shower and get into flannels. You build a roaring fire and now it’s time to fill up your bowl and stomach with hearty vegan stew.

I’ve been making this stew for decades and it continues to be a favorite winter meal request by my hubby. I can’t take complete credit for the recipe though. It is my father-in-law’s beef stew recipe (minus the beef).

Ingredients

  • 1 28oz. can whole tomatoes (including juice)
  • 2 cans low sodium Campbell’s tomato soup plus 1 can water
  • 1 package lipton onion soup mix
  • 2 stalks celery cut in pieces
  • 4 large carrots peeled and cut in 1/2″ rounds
  • 1 cup fresh green beans cut in pieces
  • 1 can whole mushrooms drained
  • 1 medium onion peeled and chopped
  • 2 large white potatoes peeled and cut into 3/4″ cubes
  • 1 tsp. Worchester sauce
  • 1 1/2 tsp. black pepper
  • 1 tbsp corn starch

Directions

Add all the ingredients to the slower cooker and mix together. Cook on low for 8 hrs. or high for 4 hrs. Prior to serving add the cornstarch to thicken the stew a bit.

Note: There is sodium in the Lipton onion soup mix. Here is a recipe from thecountrycook.net to make a sodium free version

  • 1/4 cup dried onion flakes
  • 2 tbsps sodium free beef boulion granules
  • 1/4 tsp onion powder
  • 1/4 tsp parlsey flakes
  • 1/8 tsp celery seed
  • 1/8 tsp paprika
  • 1/8 tsp ground black pepper