The plant based nurse

My family's excellent adventure to better health!


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Cheap-Ass Fake-Ass Veggie Biryani from my plant-based husband

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Yes, he can cook! My husband made me a delicious veggie biryani tonight. He calls it Cheapass Fakeass Veggie Biryani. Cheapass because it is a very inexpensive and fakeass because it might not pass the test of authenticity in an Indian kitchen. However, I loved it and wanted to share it with you because it’s a no fuss dish that is delicious and can be made in minutes. Here’s his recipe!

Cheap-Ass Fake-Ass Biryani   -by G. Scott Hayes

Well, we’ll see how this goes. I didn’t keep track of my amounts. I should’ve known Jean would want to blog this.
Start with an onion, 2 cloves of garlic, and 1 1/2 cups of raw Basmati rice.
Dice the onion, mince the garlic and sauté, adding several shakes of your favorite curry powder–we like Penzey’s.

Add a couple extra shakes of fenugreek if you have it. That’s the one spice that I think makes curry taste like curry. Add the raw rice and sauté with the onion, garlic, and spices,

adding water and cooking according to the package directions.
While the rice is cooking steam some vegetables, frozen or fresh, in vegetable broth. I used
frozen Potatoes O’Brien (with onions and peppers!) 1 carrot (peeled and sliced), about 1 cup frozen broccoli, 1 c. frozen cauliflower, 1/2 c. frozen peas, and 1/4 c. of frozen corn.
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Throw in a few raisins and cashews while you’re at it. I wish I had thought of that when I
was making it. Sprinkle in some more curry powder with the vegetables.
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When the rice and vegetables are done, combine them in a big fancy bowl so Jean can take
pictures.
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You can adjust the spices at the table if you want extra kick. We added some Sriracha sauce and I sprinkled some extra curry powder on my dish.
Thanks to my plant-based husband for a great dinner and for sharing his recipe!
Remember to have fun with your food and enjoy!
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What’s in the fridge stir “fry” with baked sesame tofu

 

Last evening I was in the mood for a dish with tofu and I had time to drain it, marinate it, and chop the veggies for a stir “fry” which is one of my husband’s favorite things. I also had a bowl of fresh broccoli and broccoli greens that I had just cut from my garden. The greenhouse where I bought the broccoli plants told me that if I’m lucky, I may still be harvesting broccoli into January!

20161015_143633The next step was to drain the tofu. I always use extra firm tofu for this dish and after I drain off the water, I slice it in 1/2 lengthwise, lay it in a colander, cover it with paper towels, put my family flat iron on top and ignore it for the afternoon. When I’m in a hurry I only drain it for 30-60 min, but it absorbs the marinade so much better when it’s well drained and has so much more flavor.

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While the tofu is draining, I make the marinade:

1/2 c. low sodium veggie broth

1 TBS lower sodium soy sauce or Bragg’s liquid aminos

1 huge clove of garlic or 2-3 average sized cloves, minced

A 3 inch piece of fresh ginger, peeled and minced in a mini chopper or grated with a ceramic grater

1 tsp of sambal oelek or Sriracha sauce if you like some heat

Mix all the ingredients together in a small bowl, cut the tofu into bite sized cubes and place into a shallow dish. Sprinkle Chinese Five Spice over the tofu and then pour the marinade over the tofu. Let the tofu marinate for at least 30 minutes.

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While the tofu is marinating, get your other ingredients lined up:

3 carrots, peeled and sliced thinly

1 onion, sliced thinly or several green onions, chopped (white and green parts)

1 red pepper, chopped

½-1 jalapeno pepper, chopped finely

1 lime, cut into 6 wedges

1-2 TBS of fresh Thai basil or cilantro, chopped

Approximately 2-3 cups or more of broccoli, chopped along with the leaves if available.

If no broccoli leaves/greens available, add some chopped cabbage or bok choy

12-16 oz whole grain rice vermicelli or your favorite whole grain pasta (or cooked brown rice, approximately 3 cups)

1 TBS cornstarch mixed with 2-3 TBS water

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Preheat the oven or toaster oven to 450 degrees. If you don’t have the veggies in the ingredient list, use the ones you have in your fridge or garden! The possibilities are endless.

Place the tofu cubes on a baking tray lined with parchment paper or a silicone mat, sprinkle with sesame seeds, and bake for 30-40 min until they are nice and brown. You can turn them if you like, but I prefer to leave them alone. Save the marinade!

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Using a slotted spoon, remove the remaining ginger and garlic from the marinade and set aside. Add ½ c. veggie broth to reserved marinade.

While the tofu is baking, prepare your rice or pasta and keep warm.

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When the tofu is almost done, heat up your wok or a very large skillet.

Add a couple of TBS of veggie broth or water to your pan and when it is hot, and the onions, peppers, garlic, ginger, and cook for a couple of min at high heat until the veggies begin to soften.

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Add the carrots, broccoli, and greens and cook for a couple of minutes until they are done to your liking. Add more veggie broth as needed to keep the veggies from sticking and help them to steam.

When the veggies are done, move them to the sides of your wok or pan, and pour the reserved marinade into the center of the wok. Heat the marinade through and add the cornstarch that you mixed with water and let the broth thicken. Mix the sauce and veggies together. Add the Thai basil or cilantro.

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Place the rice or pasta in a large serving bowl, add the veggies, and top with the tofu.

Enjoy!

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Tips:

  1. Serve with extra chopped Thai basil or cilantro and the lime wedges. The fresh lime adds a wonderful brightness at the table.
  2. Add extra Sriracha sauce or sambal oelek at the table as desired for extra kick!
  3. If you don’t have heart disease, you can add a couple of tablespoons of peanut butter to the reserved marinade.
  4. Remember this is your dish. Feel free to make changes and substitutions to accommodate your preferences AND what you have in your fridge and your cupboard!
  5. To save time, use frozen veggies or chopped veggies from the produce section of the grocery store.

I hope you will love the Thai basil as much as we do. It’s aromatic, beautiful, and adds wonderful flavor to stir fry dishes. It also grows with little tending or care in the garden.

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Remember to have fun with your food and enjoy!

leftover-tofu-noodles


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Engine 2 Immersions: Enrich, enjoy, and get your discount here!

Whether you’ve been eating a plant-based diet for years or you’re just plant curious, an Engine 2 Immersion could be just the place for you! I just returned from a magical weekend at The Esselstyn family farm in the Hudson Valley in NY at a 2Forks Event produced by Engine 2 and Forks over Knives. We heard incredible speakers with invaluable information about the why and how plant-based eating prevents and reverses disease. We heard inspiring stories of recovery and self discovery from illness and addiction and met athletes who have achieved incredible goals, all with the power of plants.

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If hearing from and rubbing elbows with the plant-based experts and celebrities isn’t enough to entice you, think for a moment about the delicious plant-based food you will enjoy without having to ask what’s in it or if they can make you a special dish without oil.

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For most of us, just knowing all the right information isn’t enough. A 2Forks Immersion will also give you the practical tools you need to continue your plant-based adventure after you leave. With cooking demonstrations and talks that will give you insight into why it’s so hard to do the right thing for your health since the wrong thing feels so right, you will head for home empowered to make good choices and take your health into your own hands, or should I say your own fork!

Perhaps best of all, you will spend time making new friends and maybe even catching up with other plant-based friends you have met on social media. I find it fascinating to meet the real people behind the online personas and meet people from all around the country and the world. The experts will graciously sign your books, answer your questions, and sometimes even sit with you to listen to the other speakers.

You will leave tired but inspired, educated, and nourished.

You still have two weekend opportunities for fun with Engine 2 and Forks over Knives  this year and one coming up next spring!

Dallas

September 30th – October 2nd 2016

Cleveland

October 28th – October 30th 2016

Pasadena

March 24th –March 26th 2017.

$50 Off Full Weekend Pass using code: BEETS50

2Forks Immersion – Seven Day Retreat 

Mago Retreat Center in Sedona, Arizona

October 3rd-9th 2016

Not only will 2Forks provide incredible plant-based meals to fuel you, but you’ll also experience a full menu of activities: hands-on cooking demos, yoga, hiking on one of the country’s “Top 10 Most Scenic Trails,” a stargazing party, bonfires, live music, plus a few other surprises.

$150 Off Immersion using code: BEETS150 

Visit 2ForksEvents.com .com to Register Today!

And remember to have fun with your food and enjoy!

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Grapefruits and butterflies

A couple of weeks ago I found the most amazing white balsamic grapefruit vinegar at our local store, Thirteen Olives, and I have been anxious to make a fabulous salad with it. I had some beautiful grapefruit in the fridge and finally today I reserved my afternoon to play in the kitchen.

Grapefruit balsamic

 

I learned how to peel a grapefruit with a knife and how to segment it to get rid of the bitter pith and my husband even sharpened the chef’s knife for me.

I took my time and reveled in the texture of the fruit, how the sun shone through the kitchen window and through the thinly sliced pale pink flesh of the grapefruit. It looked so delicate and beautiful like the wing of a newly hatched butterfly.

grapefruit butterfly

It was a gift to have this time to study this sour, yet sweet and juicy fruit which I have far too long neglected.

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I hope to be more intentional not only with my appreciation of the beauty of nature and the nutrition and pleasure it provides for us but also my appreciation of the people in my life who help and care for me along my path.

I was recently overcome with gratitude for all of the friends, old and new, who offered words of encouragement, suggestions for job leads and just pure kindness when we received word that our home health agency was closing. In the course of 2 weeks, I lost my job and gained a new one in which I will retain my benefits, seniority, and will have a position with no after hours call and no taking work home. I hope that the reduction in hours will free me for spending more time living my passion for nutrition and health and loving my family and friends as they deserve.

Grainy Grapefruit salad

If you enjoy fruit and farro, you can find my recipe for Grainy Grapefruit Salad on the Plant Based Nutrition Support Group’s website at http://www.pbnsg.org/ soon.


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Ready to rock plant steady? Educate, immerse, and enjoy!

You’ve tried out a plant based diet and decided it’s for you, but you feel like you still have so much to learn! You may feel like you need to learn everything you can as fast as you can. That excitement will help you maintain your new lifestyle, but don’t wear yourself out. There is so much information and it can be confusing at times. Is coconut oil good for you or evil? Should you eat nuts or avoid them like the plague?

I think one of the most important things in educating yourself about healthy plant based eating is to consider the source. Don’t trust the latest news in the newspaper or the nightly news until you check it out. Often these highly lauded announcements that “research says” are often poorly designed studies funded by the food industry. I don’t have time to evaluate each study for its own merit, so I look to reputable people I trust like Dr. Caldwell Esselstyn, Dr. Neal Barnard, Dr. Dean Ornish, Dr. T. Colin Campbell and Dr. John McDougall to help me evaluate the latest nutrition information. My first year eating a plant based diet, I bought some wonderful books that have helped me in my quest to learn all I can. Some of my favorites are “The China Study,” “Prevent and Reverse Heart Disease,” My Beef with Meat,” and “The Starch Solution.” There’s no hype in these books, just good solid science and I also appreciate that many of the books contain wonderful recipes. After all, if you’re going to recommend that people change their diet, they need tools to help them with the “how.” pb books I also found a lot of wonderful educational videos by the authors of these books to augment and reinforce what I was learning in the books. Lectures by Dr Esselstyn, Dr. Campbell, Dr Barnard, and Dr. McDougall can be easily found with a quick google search. Some of them even have YouTube channels. Not only are these knowledgeable experts well versed on their topics, but it is a joy to hear them speak. Their passion for healthy living shines through. They make the information understandable, interesting, and yes, even entertaining! Here is one of my favorite videos from Rip Esselstyn:

The last thing we did to immerse ourselves in our new lifestyle was to attend educational retreats. My husband was having some trouble completely getting on board with our new lifestyle. He had worked as a chef and wasn’t quite sure about how to cook without his old ingredients. When I told him about Dr. McDougall’s 10 day program, I was very happy and surprised when he expressed interest. The program turned out be very cost effective even though I was worried at first it might be too expensive. After learning the tools he needed to succeed on a plant based diet, he was able to eliminate 9 of his 10 oral meds and greatly reduce his insulin doses which saved us a ton of money and more importantly improved his health. During the 10 days, he attended lectures about the science behind plant based eating and health, went to the grocery store to learn how to read labels, attended cooking demonstrations by plant based chefs, met Jeff Novick, Registered dietitian and Grateful Dead fan and even went out to eat with the McDougalls to learn how to order healthy plant based dishes without oil. There were also opportunities to participate in exercise sessions and yoga. He didn’t suffer too much at this program since it was held at a very nice resort in Santa Rosa, CA. They had wonderful feasts at every meal and were encouraged to take leftovers to their rooms in case they got hungry. He also got to hike in a redwood forest and looking back at his photo with the redwood tree, I hardly recognize this man from 2013!

June 2013

June 2013

April 2014

April 2014

The same summer Scott attended the 10 day McDougall program, I decided I would go to an event called Plantstock in Claverack NY at the Esselstyn farm. I had been involved with the Engine 2 program and this weekend long retreat was being lauded by the folks on engine2extra.com, as a magical weekend of fun and learning. I found a friend from engine2extra to share a room with at a local motor lodge and it really was magical and fun! We heard speakers like Dr. Esselstyn, T. Colin Campbell, Rip Esselstyn, Jane and Ann Esselstyn, Doug Lisle and more! I met so many wonderful people who had transformed their lives with plant based eating and all outdoors under a giant tent right on the lawn of the farmhouse. I enjoyed it so much that my husband decided to join me for Plantstock 2014 and it happened to fall on our anniversary. It was a great way to celebrate! There are several Engine 2 retreat weekends held throughout the year around the country and even a week long event in Sedona Arizona and the dates for 2015 should be announced soon! Here are some highlights from the last 2 years.

Lisa and I Plantstock friends dr essey tables at plantstock

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So, do you have to spend a lot of money on books and retreats and cute t-shirts to immerse yourself in the plant strong lifestyle? Absolutely not! Dr McDougall has his entire plan on his web site for free with tons of great recipes and Engine 2 is starting a Nationwide 28 day challenge in 2 days on January 12th and you can download all the information you need for free, including a free ebook with guidelines, recipes, gorgeous photos and even exercises to help you dive into a plantstrong lifestyle!

Soak in all the plant based information you can, decide you CAN do this  and rock steady!!


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Lemon garlic hummus with roasted yellow bell pepper and my first cooking video!

I like to make hummus on Sunday afternoon when I get home from church to have for lunch and so I have leftovers for snacks and lunches during the week. I especially love it when we have fresh tomatoes in the garden so I can make hummus sandwiches with fresh greens, tomatoes, and whole grain mustard. Hummus is filling and nutritious and you can use it for so many dishes. For example, if you like 3-2-1 dressing (3 TBS balsamic, 2 TBS mustard, 1 TBS maple syrup), but you want to change it up and give it some more texture and creaminess, just add a little hummus! It’s great on grilled Portobello mushroom, as a snack with raw veggies or in a wrap with a tortilla or a romaine or collard leaf.

Hummus is a great way to add beans to your diet, especially if you’re new to this way of eating and not so sure about eating whole beans yet. I remember before we started eating this way and I used to groan a little inside when my husband would make a dish with beans. Now I LOVE all kinds of beans. They are a great source of plant protein, will help you feel full, are rich in phytonutrients and can help you lower your blood pressure, lose weight, lower your cholesterol and may even be protective against cancer according to Michael Greer, MD from nutritionfacts.org. So eat your beans! Have some hummus, rice and beans, bean tortillas, bean dip, veggie and bean soup, bean salad, or whatever you like.

Today, on a whim, I decided to try to make a video about making hummus. The lighting wasn’t perfect and I had some technical difficulties, but it was fun and I hope you enjoy it!


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Meet Michelle Fitzsimmons, AKA Mikey!

I first met Michelle when my friend, Virginia brought her to our first Engine 2 diet 28 day challenge meet-up in February of this year.  She came to my home, listened to the information I presented about how a plant based diet can improve our health and well being and watched the video of Rip Esselstyn challenging us to try a whole foods plant based diet for just 28 days to see how great we could feel.  She also sampled the great array of plant based, oil free dishes everyone brought to share. She got in Virginia’s car at the end of the meet-up, and said, “Let’s get healthy!” and hasn’t turned back since!

This summer when we asked everyone what convinced them to try this way of eating from our first 28 day challenge group, she said, “I decided I could do anything for 28 days.”  It encouraged me so much to know that people can try plant based eating out using this program without feeling pressured to do it forever. The wonderful thing is that no pressure is needed because people come back and tell me they want to continue with this nutritious and delicious food because of the great benefits they experience. Michelle was one of our members who came back after her first week and said, “I’m in!”  I was in awe of her tenacity and determination because of the hoops she had to jump through to bring her own food to work.

Here is her story in her own words:

My sister has always been a positive influence in my life by always modeling healthful behavior.

I have psoriasis and eating this way has minimized my symptoms and made it much more manageable. I had my annual physical two weeks ago and my physician was happy for me. She was delighted with my weight loss and everything else looked peachy.

I like to cook and tend to stick to a few simple things. I always have containers of brown rice and steel cut oats in the refrigerator. I make soup at least once a week; this week’s soup is split pea.

I have been eating healthful foods for years because I loved my vegetables, fruits, rice and beans, but I also loved convenient, processed foods. It took me a while to let go of the unhealthful snack foods and focus on nutrition. I had to give up nuts completely because I found they triggered a bad overeating habit.

The rewards are astounding. The first fifty pounds just fell off and I continue to lose weight slowly and steadily. It’s an attitude adjustment. The healthier I get the better I feel and the better I feel the nicer I act. So it’s a win-win for me and all the people in my life.

I’m a correction officer in a county jail and in an attempt to minimize the movement of contraband into and around the facility the rule is we cannot bring anything into the building and that includes food. Officers are fed the same food the inmates get. When I decided to pursue this way of eating I thought food would be a problem. I went to the warden and asked permission to bring my own food in; at that time he told me I would have to submit my request in writing. Hmm, I got a negative feeling like this request is going nowhere. Surprisingly the following day he got back to me and not only gave me permission to bring food in but also gave me his favorite meatless chili recipe.

My favorite quote is “Be the change you want to see in the world”, Mahatma Gandhi

Mikey and Virginia

Mikey and Virginia

Plant powered!

Plant powered!