February 2017 - Journey With Healthy Me

Lentils & Brown Rice

I’m getting comfortable using my pressure cooker. As I contemplated what to have for lunch, I browsed through one of my pressure cooker cookbooks, Vegan Under Pressure, for inspiration. I found the perfect recipe that I adapted, according to the ingredients I had on hand.

Here is my adapted recipe:

This recipe was so simple to throw together, and so hearty. I loved the inclusion of dried rosemary and thyme. The aroma was marvelous as I carefully removed the lid.

Trying out new plant based recipes makes me feel good. This is self care at a high level, as I prepare wholesome, nutritious foods that nourish my body and fight disease. This delicious meal of lentils, potato and brown rice is so much better for me than chips and a sandwich or a trip through a fast food drive through.

I am grateful to have embraced a healthier lifestyle, grateful for wellness and vitality and grateful for yummy, satisfying meals prepared in less than 30 minutes.

And…I have leftovers for tonight!

Check out Vegan Under Pressure, for more plant based recipes, prepared in the pressure cooker.

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Easy Classic Hummus

I’ve shared this recipe before, including it with other party recipes. However this classic hummus is so good and so easy to make at home, that it deserves its own post. I make my own hummus at least once a week. With a food processor, a few pantry staples become a healthy and delicious snack or meal, served up with fresh veggies or gluten free crackers.

Here is the simple recipe:

Use fresh lemon juice. I cut one large lemon in two and use my aunts glass juicer, however each half can simply be squeezed into a measuring cup or directly into the food processor.

Tahini is sesame seed paste and can be purchased at health food stores or in the international section at larger grocery stores. A future project is to make my own tahini. This paste is great also as a base for salad dressings.

Drizzle olive oil over the hummus, after transferring it from the processor to a bowl, and sprinkle with paprika. Chill in the refrigerator until ready to serve.

There are so many ways to vary this basic recipe, by adding olives, red peppers, more garlic or additional spices. The possibilities are many!

Enjoy with fresh veggies, apple slices or gluten free crackers. Most of all, simply enjoy!

Try out this food processor:

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Make Your Own Mexican Bowl

Living on a plant based lifestyle, my options for dining out are limited. So it is always a joy to discover a restaurant that serves vegan food, especially when it is an old favorite.

Such was the case with Moe’s Southwest Grill. I had avoided this restaurant that I once frequented, until I realized I could create my own special bowl as I moved down the order line, omitting meat and cheese and tortillas. I stopped by often, grabbing a bowl to go.

I’m not sure why it took me this long to have a further realization…I could make my own Mexican bowl at home! This easy to create meal is so good, Moe’s may never see me again.

Here is the simple assembly process:

Skip the meat and start with a base of brown rice. I am enjoying the ease of cooking rice in the pressure cooker.

While the brown rice cooks, sauté thinly sliced onions and green peppers in a small amount of olive oil. Other vegetables can be added, according to preference. Good choices include garlic, mushrooms, broccoli or cauliflower.

Assemble favorite toppings. Again, there are so many choices. Do your body a favor and avoid cheese, meat and sour cream. I like to include pinto beans, shredded lettuce, salsa and sliced avocado.

Create a yummy Mexican bowl. I start with the brown rice and then add the sautéed veggies. Next I add beans, shredded lettuce and salsa, topping the bowl with sliced avocado.

This colorful meal is so satisfying. It takes less than 30 minutes to prepare, with the rice taking the longest to cook…about 20 minutes in the pressure cooker. The food is freshly prepared and I like knowing exactly what ingredients are used.

Healthy and delicious, this do it yourself Mexican bowl is perfect for lunch or dinner, even for those who aren’t following the plant based lifestyle.

I may never again hear the friendly greeting, “Welcome to Moe’s”, as I walk through that restaurant’s door. However, I suppose I can shout it out at home…

Welcome to Cindy’s! Welcome to healthy eating!

Energy Boosting Foods

I spent 14 hours riding in a car yesterday, and went 26 hours without sleep. It was all for good. I attended an out of state funeral and wanted to be there, to honor the one who passed and to offer love and support to his family. I would make that choice again.

As a result of the last 36 hours, I am a bit low energy today, even though I rested well last night. This is when I used to exacerbate my condition by drinking high caffeine sodas and consuming sugary foods, in an attempt to raise my energy. Or worse, I’d grab an energy drink at the convenience store. While these strategies might temporarily give me a boost, my body would crash again as soon as the sugar high wore off. And, these choices were poor for my health.

Having embraced a plant based diet, I am much more aware of my body and health and my needs. No more sugary foods or drinks full of caffeine and carbonation. As I contemplated breakfast this morning, I decided to forego my usual smoothie, and followed the promptings of my body.

I tossed into a bowl whatever drew me…chopped apples, bananas, and cara cara oranges…then added celery and roasted cashews for crunch. Finally I chopped up several dates, and sprinkled those on top.

It was as I was adding the dates that I realized what I was doing. I was creating, instinctively, intuitively, a breakfast that was not only tasty and good for me, it also contained food that naturally restores energy. I was nourishing myself back into optimal well being.

Here is a breakdown of energy boosting foods to reach for:

Apples – antiviral and anti-inflammatory, this powerful fruit detoxifies the brain and organs while regulating blood sugar, hydrating cells and easing fatigue.

Celery – alkalizing and anti-inflammatory, this veggie restores the adrenals, calms an overactive mind and clears away brain fog.

Dates – high in bioactive minerals, potassium and fruit sugar, dates refuel the body and ease tired muscles, and support the adrenal glands to help the body handle life’s stresses and challenges.

Oranges – this fruit, high in vitamin C, flavonoids and limonoids, fights viruses and restores health to the body while protecting it from harm and boosting energy.

Bananas – powerfully antiviral and full of antioxidants, this fruit not only fights disease, it also calms anxiety and soothes stress, regulates blood sugar and supports the adrenal glands.

Cashews – high in antioxidants and minerals, this nut is packed with protein and good fats, giving a healthy boost to the body while providing important nutrients.

Other energy boosters include raw honey, apricots and asparagus.

A combo of apples, bananas, celery and dates is especially beneficial, as they all ease adrenal fatigue. These small glands, located above the kidneys, produce hormones critical to health. Stress or challenges, such as losing a loved one, giving birth or working a difficult job, overtax the adrenal glands, creating adrenal fatigue. Adrenal fatigue causes mood swings, depression and tiredness, which can become extreme.

Even the mild stress of my trip…long hours in the car, inactivity, lack of sleep and experiencing grief…affected my adrenal glands. My body knew which foods to consume to restore my adrenal glands and improve my over all health and well being.

I could feel my energy shifting upwards as I ate my big bowl of fruit, celery and cashews. Best of all, there was no sugar crash later. I have sustained a higher level of energy throughout the day. Plus, my body benefits greatly from the nutrient rich foods I consumed, beyond raising my energy levels.

Why reach for an energy drink, when I can grab an apple and some dates, an orange or a banana? My body certainly thanks me for paying attention and supporting its needs, rewarding me with glowing health and abundant energy. High five, me!

Want to know more about which foods provide the most health benefits? Check out Anthony William’s book!

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Chocolate Chip Peanut Butter Bites

I love finding healthy alternatives to sugar laden desserts. This easy to make treat is made with only six ingredients and is just right for an afternoon tea or to celebrate a life event.

This delicious recipe comes from www.susanrecipes.com

This recipe doesn’t contain flour or eggs. The surprise ingredient is chick peas, which is ingenious! I promise, you cannot taste the them. Use only natural peanut butter. I purchased a jar at my local supermarket that had peanuts and sea salt as its only ingredients. I mixed the peanut butter well before using. Select dark chocolate chips, that are at least 60% cacao, for the least amount of sugar and the most health benefits. Raw locally produced honey provides the natural sweetening.

I used two spoons to drop the dough onto a parchment paper lined cookie sheet. And then hand shaped the dough into balls. By the time I had washed up the food processor, the cookie bites were ready to come out of the oven.

These bites are wonderfully gooey, with a richly satisfying taste. Best of all, the recipe makes approximately 15 bites, which is perfect. Too much of a good thing, even with a healthy twist, is a temptation. I intend to savor these treats occasionally, with no guilt and no adverse effects.

Enjoy!

Healing Benefits of Drinking Lemon Water

One of the easiest changes to make in embracing a healthier lifestyle is the inclusion of a cup of warm lemon water first thing in the morning. Before drinking or eating anything else, starting the day sipping on this zesty health booster brings amazing healing benefits.

According to Anthony William, author of the book Life Changing Foods, lemons, and their citrus cousins limes, are ultrahydrating and electolyte producing because they are a top source of mineral salts and trace mineral salts.

And they are a source of highly absorbable vitamin C. In addition, lemons provide bioactive calcium. The phytochemicals called limonoids actually bond the vitamin C and calcium together, so where one goes in the body, the other tags along.

Lemons alkalinize the body, which helps to prevent the growth of most types of cancer. And the antioxidant flavonoids fight other illnesses such as cold, flu, bronchitis, and pneumonia. Lemons are an effective mucus expeller and an amazing cleanser of the liver, kidneys, spleen, thyroid and gallbladder.

They purge the body of toxins that collect in the body due to exposure to plastics, chemicals, radiation and poor food choices. Drinking lemon water as soon as you wake up flushes these toxins from the liver, which has worked through the night detoxifying the body. Otherwise, those toxins settle back in.

Other benefits include:

Ease nausea
Reduce bloating
Lower cholesterol
Aid in weight loss
Prevent kidney stones
Boost mood & sense of well being

Preparing this extraordinary drink is simple. Using a fresh lemon, or lime if you prefer, cut in two and squeeze the juice of one of the halves into a cup of warm water. I like using my Aunt Annie’s old juicer, however squeezing the juice directly into the cup of water is fine. During the summer, I like to cut up a couple of lemons and make a large pitcher of lemon water that I sip on all day.

When I first began drinking lemon water, I made the mistake of using a bottled concentrate. While there may be some benefits from drinking that juice, it just doesn’t compare to the juice from a freshly squeezed lemon. Plus, I now use fresh lemons to make my own hummus and salad dressings. I like keeping them on hand.

While it is important to start the day with lemon water, it also makes a great end of the day drink. A cup of warm lemon water with a spoonful of raw, local honey calms the nervous system and aids in a restful night’s sleep.

From flushing toxins to fighting colds and allergies to aiding in weight loss and getting a good night’s sleep, this little powerhouse of a fruit offers incredible healing benefits. Try adding a cup or two of lemon water to your daily routine, and see what happens!

For more information about lemons, and 49 other healing foods, check out Life Changing Foods by Anthony William.

I am an Amazon Affiliate! I may make a commission, at no extra charge to you, when you make a purchase through my link. Thank you for considering the purchase of this book, or any other product, through my Amazon link.

Recipes for Clean Eating for Super Bowl Sunday

Super Bowl Sunday, which is tomorrow, is practically a national holiday in the US. People gather to watch the game in a boisterous party like atmosphere, where drinks flow and the food is plentiful. Typical fare includes wings, chips and dips, sub sandwiches, chili, and an assortment of munchies and sweet treats.

There won’t be a party going on at my house. However, I will join Greg in watching the Super Bowl. It is the one time during football season that I will give the game my full attention. As a nod to the day, I normally prepare an array of snacks and a pot of chili or little smoky sausages.

It wouldn’t seem like Super Bowl Sunday without the fun food. But this year, I am preparing plant based chow. It will be just as fun, while also being healthy, and guilt free!

Here are several easy and delicious recipes that can be enjoyed during Super Bowl Sunday:

Served up with fresh marinara sauce:

Hummus makes a great snack, served with fresh veggies or gluten free crackers.

This veggie pizza on gluten free crust is amazing.

This is a new recipe for lentil chili that I will be trying!

Rather than serving alcohol, which is full of sugar, I’ll prepare this spiced apple cider.

I won’t be preparing any sweet treats for tomorrow. Instead, I’ll have available fresh fruit and dates. There will be plenty to eat as I watch the game and chuckle over the Super Bowl commercials.

No matter which team wins, I will enjoy the day, and the game. The food will be great and I will feel great, which is of utmost importance to me. Go Falcons! Go Patriots! Go me!

Nori Rolls with Spicy Tahini Sauce

Before switching to a plant based lifestyle, I loved eating sushi. Granted, I preferred California Rolls, which were primarily veggie based, however I also enjoyed sushi with fish, crab or shrimp. I have saved several vegan sushi and nori roll recipes on Pinterest. When I found vegan, non GMO sushi rice and nori wraps at Sprouts in Broken Arrow, OK, I purchased them so I could make my own healthy rolls.

I felt inspired to try this first today, making my own nori rolls for lunch.

I prepared the sushi rice according to the package directions. While the rice cooked, I sliced several veggies…celery, carrots and green pepper…into thin strips. I cut up an avocado as well. That’s the beauty of creating my own nori rolls. I can use whatever vegetables or fruits that I have on hand.

As the timer counted down on the sushi rice, I made the spicy tahini sauce, adapting a recipe I found on Pinterest.

In a blender, I combined 2 tablespoons of freshly squeezed lemon joice, 1 tablespoon mashed chickpeas (from a can), 1 tablespoon tahini (purchase at health food store or find in international aisle of larger grocery stores), 1 garlic clove, minced, 2 dates, and 1/4 teaspoon crushed red pepper. I slowly added 2 teaspoons of water as the ingredients blended, to create a smooth sauce.

The tahini sauce was so delicious! It would make a great salad dressing or dipping sauce for veggies.

I covered a nori wrap with a thin layer of sushi rice. Near one end, I arranged the slices of veggies and avocado and drizzled on the spicy tahini sauce. After sprinkling with sea salt and coarse black pepper, I carefully rolled up the wrap, keeping everything inside!

These rolls were not difficult to make, however I need to cut back slightly on the amount of veggies that I used as filler. They turned out great, if a bit messy, and the taste was so satisfying!

I am connected with an amazing and supportive group of people on Instagram who are improving their health and well being by way of wholesome, nutrient rich foods. Many are healing from inflammation and diseases. Some have chosen a vegan or plant based lifestyle for their health and also for the health of the planet.

Daily I am inspired by their pictures of colorful, healthy meals. One Instagram friend, who goes by the name of Geoff the Vegan Dad, posts his daily lunches. More than meals, Geoff’s creations are works of art. I appreciate how beautiful his lunches are and I learn a lot about preparing nutritious meals as I follow his journey.

He has fun, creating a different lunch from scratch each day and sharing the results. I realized that’s so important, to have fun creating in the kitchen. It is playing really, quite literally playing with food, while experimenting with flavors and seasonings.

I played today. And then I savored.

What Do You Eat Following a Plant Based Lifestyle?

This is by far the most frequent question that I get asked, when people learn I’ve adopted a plant based lifestyle. They are curious, or incredulous, or considering a change in diet themselves. I am always happy to answer questions! Today’s post covers a typical day for me, following a plant based lifestyle.

My morning routine is important. I have rested and there are toxins ready to be flushed from my body as I rehydrate and prepare for the day.

There are so many benefits from drinking a cup of warm water with the juice from half a fresh lemon, that it warrants its on blog post. Soon. This drink wakes up my body as it provides hydration, and necessary minerals and vitamin C.

After lemon water comes a glass of freshly prepared celery juice. I began drinking this juice about a year ago, after reading the Medical Medium’s post about its many health benefits. Celery juice heals the digestive system by alkalizing the gut. It is a powerful anti-inflammatory that flushes toxins and debris out of the intestinal tract. More about the amazing healing properties of celery in an upcoming post.

Breakfast smoothies are my favorite meal of the day. Fruits can be blended together in endless combinations. I have a different smoothie every morning, using a banana as the base. I add fresh fruits, such as strawberries or an orange or a chopped up pear, and add a cup of frozen fruit, such as wild blueberries or pineapple chunks, and 3/4 cup of water. I also like to add chia or hemp seeds.

Lunch is a simple, raw salad such as this grapefruit, avocado delight. Or it might be a fresh fruit bowl. I typically eat raw for lunch, however a platter of cooked veggies is a possibility too.

Afternoon snack is fresh fruit, such as sliced apples, an orange, and dates with a cup of hot herbal or Scottish tea.

Dinner is a bowl of cooked and raw veggies with brown rice, or vegan pizza on gluten free crust, a bowl of vegetable soup or brown rice pasta with my own marinara sauce. Again, the possibilities are many, and can be as simple as oven roasted potato wedges or more creative, like lentil curry.

I finish the day with a cup of hot herbal tea and a small snack if I’m hungry. That might be raw fresh fruit, celery, dates or a handful of unsalted cashews.

This is an average day. On busy mornings I may skip the lemon water or celery juice, but I would rather not. I might have salsa and non GMO gluten free chips for a snack. I read labels on everything and avoid most cooking oils such as canola. I’m aware of my NO list, which includes meat, dairy, eggs, sugar, corn, soy and gluten.

I remind myself daily that I have made this choice and this commitment for improved health and well being. I take 18 supplements a day, herbs primarily, to support my immunesystem and destroy viruses in my body.

This has not been a difficult transition to make, as there is such a variety of fruits and vegetables available. What I eat is not boring or bland. It is full of flavor and life nourishing nutrients. I am highly motivated to continue this journey because of the good health I am experiencing and the amazing changes in my body in a relatively short amount of time.

The next most frequently asked question I get is How long are you going to eat this way?

My answer is, for the rest of my life. Simple enough, right? I am not missing any foods or missing out on any celebrations or life events. Trust me, I am eating well and loving what I eat. I have a very healthy relationship with my food. And a very healthy relationship with myself.

I am plant based. And I love it.