HEAVENLY BODIES ARCHIVE June 2012

Hi. Heavenly Bodies.  

There is a question about which plant based doctor is right when they differ in their approach. I watched the video ( site below) and laughed at the accuracy in the answer. Summary: the plant base Drs are 98% in agreement and people who want to argue about the 2% may be better off following all of the plan that the Doctors do agree with instead of focusing on something that is keeping them from starting a healthy eating plan. 

http://www.vegsource.com/news/2011/02/which-veg-doctor-is-right----and-why-you-shouldnt-care.html

.  Thanks to those who have commented.   

For those in Ashland a special treat at Zoey's ice cream shop from one of the.Heavenly Bodies.

"I'm enjoying the Wild Berry Smoothy at the Zoey's. It's frozen fruit and non-dairy milk substitute. Ask for it without added sugar. It feels like a lovely treat when out with friends"

Proves that we can still have a life and health too. 

A comment from one of our HBodies group.  Thanks. I appreciate the honesty and perseverance. If it were not for the results, this healthy living style would be even more of a challenge.  

Thanks for sending... great idea. Could use a “support group” as find myself slipping recently...  I make similar Tahini dressing and hummus but have been buying house hummus from Co-op instead of making it myself. Might be salt I’m craving? or oil? Tastes better.

 

Seems better if try and stay away from processed foods and make most things from scratch but lately have been lazy and looking for quick foods. Sometimes hard for a single gal. Make my own bread and still put in the 1/3 cup of olive oil. I’m not an Esselstyn purist but I’m giving diet plan my best shot and appreciate any help and support. Recipe swapping is good... already using similar recipe for Tahini dressing [and hummus] and like it a lot... salads are a mainstay.

 

Recently went camping to the coast... that was tricky food wise. Made lots of wraps with lentils, lettuce greens, etc... like the softer spinach wraps for these, Ezekial is good but breaks apart in wraps. Pretty sure spinach wraps have oil in them and that’s why they’re softer.

 

My problem is getting protein... used to eat a lot of cheese, that’s been hardest to give up. Been cooking French lentils, they are yummy, and keep on hand to add to salads, wraps, tacos or burritos. Find I’m filling up on carbs [bananas, bread, Ezekial chips] and have to make an effort to cook and eat more veggies and beans. I’m also trying to eat main meal at lunch and eating light at supper... seems getting full faster these days so reducing serving portions. (see article on protein below - Elin)

 

Want to add that for me giving up dairy has been the best thing I’ve done for myself! My digestive system is much better without cheese and milk products...

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I am still doing research.  Hope some of this helps others who have some of the same questions. 

Thank you so much.   Enjoy............    Elin.    

PS If you want me to add someone who would be interested, send the e-address. If you wish to be taken off the list, please email me and it's a done deal. 

RECIPE :Tofu 

Baked Marinated Tofu
-         2 tablespoon maple syrup
-         3 tablespoons reduced sodium soy sauce
-         1 teaspoon chili powder
-         Dash of chipotle powder (if you like it a little spicy)
-         1 teaspoon onion powder
-         1 teaspoon garlic powder
-         Few dashes of liquid smoke (optional)
-         Freshly ground sea salt and black pepper
-         1/3 cup water
-         1 package extra firm tofu (sliced into 12-13 even slices)

Combine all ingredients except for the tofu in a shallow dish. Put the tofu slices in the dish and make sure everything is covered with the marinade. Marinate overnight (ideally) but minimally for 20 minutes. Spray baking sheet with cooking spray and bake slices for 25-30 minutes at 395 degrees, flipping after each 15 minutes until slightly crispy on the edges. Set aside.

(can substitute cooking spray by using parchment paper. -Elin) 

VNO.  Vegan -no-oil.  New term for those who follow Essy's eating plan

Lots of research on how to cook without oil.  It works.  

http://fatfreevegan.com/substitutes-and-techniques-for-fat-free-cooking/

How to Sauté or Stir-fry Without Oil:

• With a good nonstick skillet or wok, you can stir-fry or sauté without any oil. Simply heat your skillet before adding the food. You may add a tablespoon or more of water or broth to prevent sticking. Stir often. Covering the pan will make vegetables cook faster but may not brown onions.
• Onions taste terrific when they are browned or caramelized in a non-stick skillet. You may need to lightly spray or wipe the skillet with oil beforehand. Make sure the skillet is hot before you add the onions and stir constantly, being careful not to let the onions burn. This can take several minutes, but it lends a delicious richness to low-fat recipes.

To Replace Oil or Margarine In Baking:

• Apple sauce may be used in cakes, cookies, and other sweet baked goods to replace oil or margarine.
• Prune Puree may be used to replace the oil. To make it, puree in blender 6 ounces prunes, 1 cup water, and 2 tsp. vanilla.
• Mashed or pureed tofu can replace oil in other (non-sweet) baked goods.
• Flax meal can replace all or some of the oil in a recipe. The substitution ratio is three parts flax seed meal for every part oil or fat you are replacing. For example, for 15 mL (1 Tbsp.) of fat to be replaced, use 45 mL (3 Tbsp.) of flax seed meal. Baked goods with flax as a fat replacer tend to brown more quickly than regular recipes, so you may have to modify normal cooking times.

To Replace Oil In Dressings and Sauces:

• Replace oil in dressings with one of the cornstarch-water recipes–Thick Wateror No-Oil Oil.
• Blend silken tofu into the rest of the ingredients for a creamy dressing or sauce.
• Mix ground flax seeds into hot water. Start with hot water in the amount of oil the recipe calls for and add ground flax seeds to it one teaspoon at a time, stirring constantly, until the mixture is almost the consistency of oil. Allow it to stand and cool for a few minutes; it will thicken more as it cools.
• Blend cooked white beans into sauces or dressings to replace oil or dairy ingredients. Use the same amount of beans as oil called for.
• See more tips for oil-free dressings here: Tips for converting dressings to oil-free

To Replace Eggs in Baking

Eggs are used in baking for leavening and for binding. The type of substitute you need depends on how the eggs are used in the original recipe and on how many eggs are used. Flat foods such as pancakes do not always depend on the eggs for leavening, and often you can omit the eggs completely and just add a tablespoon of water per egg or one of the binder ingredients listed below. If you are unsure whether or not eggs are used for leavening, you can always err on the side of caution and add an extra 1/4 teaspoon of baking powder to the recipe.

When a recipe calls for three or more eggs, as many cake recipes do, the eggs provide substantial leavening and need to be replaced with something equally leavening. In many cases, the results of using egg replacers for more than three eggs will not be satisfactory.

The following are substitutes for one egg:

• A flax seed mixture : Mix 15 mL (1 Tbsp.) flax seed meal (ground flax seeds) with 45 mL (3 Tbsp.) water in a blender to substitute for one egg. This acts as a good binder in recipes.
• Half a small banana, mashed, is a good binder. Gives pancakes, muffins, and quick breads a subtle banana flavor.
• 1/4 cup of any kind of tofu blended with the liquid ingredients in the recipe acts as a binder. Light or reduced-fat tofu cuts down on the fat and calories in the finished product.
• 1/4 cup of applesauce, canned pumpkin or squash, or pureed prunes are binders. These give baked goods a heavier texture, so you may want to add an extra 1/2 tsp. of baking powder. They can also flavor the finished product, so use with caution.
• Use an egg-replacer powder such as Ener-G to replace the eggs in baked goods. 1-1/2 teaspoons mixed with 2 tablespoons of water.
• Use this recipe for a homemade Ener-G type replacer.
• Here’s another Ener-G type egg replacer: Mix together 1 tsp Baking Powder, 1/2 tsp Baking Soda, 2 Tbsp Flour, 3 Tbsp Water
• A heaping tablespoon of soy flour or bean flour mixed with a tablespoon of water. This mixture works similarly to vegetarian egg replacer.
• 2 tablespoons of cornstarch beaten with 2 tablespoons of water. This, too, works much like vegetarian egg replacer.
• In any recipe where the eggs are used for leavening, consider increasing the amount of baking powder or baking soda called for while using one of the binders. Do this with caution, as too much leavening can affect the taste and the consistency of baked goods.

To Replace Coconut Milk:

In recipes where coconut milk is used in more than small quantities, soymilk plus coconut extract may be used. Simply use the same amount of soymilk as the coconut milk called for and add approximately 1/2 tsp. of coconut extract per cup of soymilk. Add more coconut extract as needed. The result will not be as rich as the original recipe but can be satisfactory.

Where do vegans get protein? Still getting asked this question.  Another interesting article

http://www.livestrong.com/article/260263-list-of-protein-rich-vegetarian-foods/

The Recommended Daily Allowance suggests that meat-eating adults should consume approximately 0.36 g of protein per pound that you weigh. When you factor in how plant proteins are digested, it equates to approximately 0.45 lbs. of protein per pound for vegetarians. There are plenty of highly processed, nonorganic meat substitutes that include less-than-healthy ingredients. The healthiest forms of protein are unprocessed or minimally processed.

SOY   Soy has been known as a protein staple in the vegetarian diet for years. It is a bean or legume and was popularized by Asian cuisines. You can find it in different forms such as tofu, which is processed and less nutritious. You may have seen it in its simplest form, which is steamed soybeans called edamame. The version of soy with the highest amount of protein is tempeh, which is fermented soybeans; it provides you with 41 g of protein per cup. Although soy is protein rich, it is not a "complete protein," according to NASA. A complete protein offers a balanced form of protein, including all essential amino-acids similar to meats. Vegetarians often combine soy with whole grains such as wheat to create a meal with complete protein. As stated by the USDA, certified organic soy ensures that it is not genetically modified or grown with fertilizers or pesticides, which is especially important because of its mass production and increased level of genetic modification.

SEITAN  Seitan is processed from wheat gluten. It offers 31 g of protein per 3 oz. Seitan has a similar texture to meat. You can buy it already seasoned and marinated or marinate it yourself as you would meat. This is not recommended for people who suffer from celiac disease, a gluten-intolerant digestive disorder. This is an incomplete protein and should be eaten with legumes.

LENTILS  Lentils are unprocessed, high protein legumes, which are popular in vegetarian Indian dishes. Lentils provide you with 18 g of protein per cooked cup. You can cook and season them to create soups and curries. This is an incomplete protein and should be combined with a grain.

BLACK BEANS  Black beans offer 15 g of protein per cooked cup. It is the legume with the third highest amount of protein as recorded by the Vegetarian Resource Group. It is unprocessed and naturally low fat. Black beans are commonly served with rice in Latin American countries. When served with brown rice or other whole grain, it is considered a complete protein.

QUINOA  One of the highest amounts of independently complete protein is a grain called quinoa, according to the USDA Nutrient Database. One cup gives you 9 g of complete protein. It contains all the necessary amino-acids needed to replace meat.

Anyone have recipes for these protein rich ingredients? Any other places to get protein?  

Best to you...... Elin.