Vegan Turkey Bacon Club Sandwich

This is a tasty and easy sandwich to make. You will have to make some Coconut Bacon ahead of time though.  We use an extra firm tofu and Field Roast Chao Cheese and Goya Adobo All purpose Seasoning both available at Walmart, etc.

To make a couple of sandwiches:

In a small amount oil fry 1/4" slices of extra firm tofu, seasoning with the Adobo seasoning and sprinkle with dried thyme (for the turkey flavor). Toast your choice bread. Using vegan mayo, sliced tomatoes, coconut bacon and a slice of Chao cheese topped with some Romaine lettuce, you have created a double deck yummy vegan Club sandwich!

Enjoy!

Here's another quick easy meal:

Tofu Ramen

Crumble extra firm tofu into large chunks and fry in a small amount oil, seasoning with Adobo seasoning.

we use Momofuku Soy and Scallion Noodles, prep the noodles(appr 4-5 minutes) while cooking the tofu.

When tofu is browned (4-5 minutes) use Kinder's Teriyaki Glaze and cover the tofu to taste.

Combine in a medium bowl and enjoy!

Be kind

Judd

Recommended Reading

 Recommended Reading

Miso says, "hey it's reading time"

Let's start with some environmental news..

Last year was the best year on record for new wind installations.

EPA's new PFAS  regulation sets enforceable limits around a half-dozen PFAS compounds which will have an effect on municipal water supplies(like Flint, Michigan)

Trees in Cities keep us healthy

Why not make them fruit trees?

On every roof something is possible, how "sponge cities" could change the way we handle rain.

Some believe autonomous trucks are the answer to a shortage of truck drivers 

Health news...

You should know by now milk DOES NOT do a body good. 

Bloated on a vegan diet?  Here's how to improve your digestion.

6 plant-based diet myths that are completely untrue.

When it comes to your digestive system, this tea is a game changer

Do as wild animals do, this orangutan used a medicinal plant to treat itself. watch here

Finally some crazy shit...

Totally insane at 152 mph Wingsuiters at 152mph

Just what everyone needs 😨, a flame throwing robot dog, have you ever watched "Once upon a time in Hollywood"?

WTF..The 25 largest yachts in the world

This is what is needed more than crazy yachts...material exchange centers 

2 very cool new camper trailers Pebble and Barefoot  by NuCamp

Be kind

Judd

Quick and Easy

Quick and Easy

Here are two easy recipes:

Pickled Red Onions

This simple recipe comes from Earthy Andy.

 Red onions promote healthy digestion, fight inflammation, boosts your immune system and tastes delicious!

1 large red onion sliced very thin

1 cup apple cider vinegar

2 tbs sugar

1 tbs salt

2 cups water

In a small bowl mix ingredients and bring to a simmer.

Load up a medium Mason jar with the sliced onions; pack it in!

Pour liquid mix over the onions and let rest.

They're ready to eat now, but better if left a few days to absorb the flavor.

English Crumpet Pizza

We use Trader Joes English Crumpets for the base, but any English Muffin will work.

Place your "crumpets" on a baking sheet.

Layer on  pizza sauce or pesto sauce of your choice.

I use Vegan Kale Cashew Basil Pesto or Pizza Sauce, both available at Trader Joe's.

Top with your choice of cheese.

I use Dairy free Cashew Mozzarella Style Shreds from Trader Joe's.

Top with a sliced red bell pepper or topping of your choice.

Bake at 350' for 12-15 minutes.

Top with fresh basil.

I just realized this whole recipe came from Trader Joe's!

Be kind,

Judd

13 yr Anniversary of Blog/ Recommended Reading

 13 year Blog Anniversary!

We started writing this blog in February 2011.  We started on a journey for better health and to do our part to bring awareness to animal cruelty in the agriculture industry.  Friends were always asking us for the recipes of delicious food we shared with them.  Kristen suggested we start a blog to share those and other insights into being more conscious about living a more sustainable life.  Now here we are, with over 100,000 views on the blog, and I am so grateful that we are able to share those ideas we have learned.  Over the years I have had to go back to certain posts and update on the information that has changed.  My ideas on health are always improving and I like to suggest to those that read theses posts to continue to do the same.  After all, it has to work for you! We are all different in what we need to thrive.  

In the past couple of years the Blogspot.com has changed their platform with how it works.  July 2021 was the last post I was able to put in the sidebar😒😒. It was beyond my control.  Please feel free to explore any posts from now going back in time.  

Thank you for coming along with us!

Recommended Reading

Some good news

Pedaling Kindness this is what is all about, generosity.

Tony the Tiger says It's great!

This is a Whale of a Story  Humpbacks on the rebound.

Health

Milk DOESN'T do a body good!

The Top 10 videos of 2023 from NutritionFacts.org

18 Ways to Prevent Heart and Reverse Heart Disease

Why you should Eat Clean

This podcast from Darin Olien on Sprouts with Doug Evans will blow your mind.

Nut Health Benefits 

What are AGES? and how to avoid them.

Environment

A Ranch Rewilded transforming California's next State Park

Being an ISA Certified Arborist this really interested me.. NYC will plant thousands of trees

Panama Canal traffic cut because of drought.

What you eat can impact Climate Change

Crazy Shit

Aviation Company created jet fuel from human poop!

WTF! Why? Inside the Golden Globe Swag Bag

That's all I've got for now.

Be kind

Judd

2 Awesome Muffin Recipes

Everyone Loves Pizza

 I don't think I have ever heard of someone that doesn't love pizza.

That being said, going plant-based you choose to go dairy-free..."I can't quit the cheese!" Finding a plant-based cheese that actually melts reasonably well is hard to find.

Trader Joe's "Dairy free Mozzarella Style Shred" made with Cashews is the answer.

This simple Mini Pizza Muffins recipe comes from Weight Watchers but with a little twist.

1 lb pre-made pizza dough (Trader Joe's)

3/4 cup pizza sauce (Trader Joe's)

1 cup Dairy free Mozzarella Shreds (Trader Joe's)

Preheat oven 450'

Divide the dough into 12 equal pieces and press into a silicone muffin pan, pressing down the middle. Slightly brush dough with olive oil/garlic powder.

Add 1 tb sauce, 1-1/2 tb "cheese"

Bake for approximately 15 minutes, then let cool and enjoy!

Just Bananas Muffins

This recipe comes from Forks Over Knives and Chef AJ

Oats, bananas and applesauce are the base ingredients.

These make an easy breakfast along with a bowl of berries etc.

No dairy, no sugar, no flour, no oil and no salt!

4 very ripe bananas

2 cups oats, ground into flour

1/2 cup unsweetened organic apple juice

1/2 cup unsweetened organic applesauce

2tb ground flax seeds

1tsp gr cinnamon

1/2tb vanilla extract

1/2tb apple cider vinegar

1/2tb baking powder

1/2tsp baking soda

Preheat oven to 350'

Grind oats into flour and add all other dry ingredients into a large mixing bowl.

Puree or mash bananas until smooth.

Add the apple juice, apple sauce, extract and cider vinegar to banana puree until combined.

Pour over dry ingredients until combined.

Optional- Add 1/2 cup frozen blueberries

Pour into silicone muffin pan until 3/4 full.

Bake for 20-25 minutes(28-30 minutes if added blueberries)

Enjoy!

Be Kind

Judd

Soy Curl Chick'n Salad Sandwich

 

Soy Curl Chick'n Salad Sandwich

This has to be the best vegan version of chicken salad that I have had. Some recipes use chickpeas like our Cowabunga sandwich. This one tops them all!

4oz Soy Curls

2 Organic celery stalks

2 tbs fresh or dried Dill

2-3 diced Dill pickles

2 tsp Dijon mustard

1/4 cup vegan mayo

Black pepper

Salt

Rehydrate the curls in water for 10 minutes, then squeeze out excess water the best you can.

Pulse the Soy Curls in a food processer.

Mix all other ingredients in medium.

 

In medium skillet, sauté' soy curls in 2 tbs olive oil.

Adding 2 tbs. onion powder.

1 tsp. fresh or dried thyme.

1 tsp. celery salt.

1 tsp. Italian seasoning.

1/2 tbs. turmeric.

1 tbs. Nutritional yeast.

When browned add all ingredients into medium bowl.

Serve on whole grain bread or sub roll with sliced tomatoes or 

Avocado Mango Salsa

1 ripe mango

1 ripe Hass avocado

1/2 diced small onion

1/2 tsp. Coriander 

Mix all together to make a delicious salsa

You must live in the present, launch yourself on every wave, find your eternity in each moment.

Fools stand on their island of opportunities and look toward another land.

There is no other land, there is no other life but this.

Henry David Thoreau

Be kind

Judd

The Incredible Soy Curls

The Incredible Soy Curl

 

We have been eating plant-based since 2008, and for some unbeknownst reason, have never heard of soy curls!!  In some Whole Foods they offer a vegan General TSO  Chickin' in the prepared foods.  It seems that it is getting harder to find in most of their stores, which is sad, because it is delicious.

Kris and I have tried to replicate it numerous times, but to know avail.

UNTIL NOW!!

I regularly watch a Youtube channel called "The Narddog Cooks" https://www.youtube.com/@thenarddogcooks

No this isn't Andy Barnard from "The Office", but he shares the same name! He introduced us to Soy Curls and it hasn't been the same. Andrew shares some of the easiest and most nutritious recipes, all the while in a most relaxing setting. He is truly the best presenter I have come across.

His Chickin' Noodle Soup is awesome and made with Soy Curls.

Butler Foods is one of the most known producers of Soy Curls. Curls are Non-GMO soy beans, high in protein, fiber and are grown without chemicals and pesticides.

Here's our easy 4 ingredient recipe for General Tso Chickin': 

Pre-soak Dry Soy Curls in filtered water for 10 minutes.

Dry soy curls with a paper towel.

then brown them in a med-heat skillet until curls begin to firm.

Season with Adobo All-purpose seasoning.( we use Goya)

Add 2-3 tbs. of Tamari or Coconut Amino Acids to darken the curls.

Add 2-4 tbs. of Trader Joe's General Tsao stir fry sauce to taste.

Serve over Brown rice, Quinoa or choice of noodles, adding vegetables of your choice.

Hope you enjoy!

Be kind.

Judd

Andrew Bernard | The Nard Dog Cooks@thenarddogcooks

Breathe-Increase Your Prana

 

Take a deep breath right now. Are your shoulders raising?

If your shoulders are raising when breathing instead of your belly, you are probably shallow breathing or thoracic breathing.  Being a shallow breather can lead to a long list of health issues.  Stress leads to shallow breath, shallow breath leads to a constant state of stress.  Not good!  It deprives your muscles and joints of oxygen, which leads to tightness, chronic pain and stiffness.  It can also lead to sleep apnea, insomnia and restlessness.  In other words, a crappy sleeper.

We must reteach our bodies to breathe.  Belly breathing or diaphragmatically is the most beneficial way to go.  Watch how a baby breathes, its belly rises and falls.  Try drawing air in through your nose into your lungs and expand your belly, like a baby.  You will be getting more well needed oxygen that your body can use.

Meditation requires intentional breath work.  The more you focus on how your mind and body feel when breathing, the more it will become naturally.  You will feel better and know how to calm yourself in stressful situations.

In yoga, the Sanskrit word for breath or life force is "Prana"

In living beings, Prana is considered to be responsible for the body's life, heat, health and maintenance.  Prana is the force behind life itself.  Increase your Prana through the Five Elements.

Start practicing to belly breath and feel the difference.

Go deep!

Have a great week.

Be kind.

Please get your vaccination and wear a mask.

Judd 

Vitamin E

 Vitamin E

Vitamin E is an antioxidant and may help your cells from damage. Also, being it is fat-soluble, your body stores and uses it as needed.  Like rust on your bike or automobile, a similar process of oxidation and accelerated aging takes place in our bodies when we are exposed to free radicals.  Free radicals weaken and break down healthy cells, contributing to heart disease and cancers.  Free radicals form as a result of normal body processes, but more so with exposure to industrial chemicals, pollution, cigarette smoking, etc.  Vitamin E helps in reducing the damage and slowing the aging process down.

It has been shown in many studies that high doses of Vitamin E supplements actually DECREASE life span.  The NIH, reports that taking high doses of Vitamin E in supplement form can cause serious side effects. Including increased risks of hemorrhagic stroke.  

The following foods are good sources:

1 ounce serving:

*Dry roasted sunflower seeds = 7.4mg

*Dry roasted almonds = 6.8mg

*Dry roasted hazelnuts = 4.3mg

*Dry roasted peanuts = 2.2mg

1 cup serving:

*Spinach boiled = 1.9mg

*Broccoli chopped and boiled = 1.2mg

The easiest way to get your RDA (15mg) is by adding a tablespoon of wheat germ oil to a recipe or alternatively snacking on sunflower seeds throughout the day.  Or even a kale/spinach salad with tomato, sunflower seeds sprinkle with wheat germ.  Get creative!

Have a great week.

Be kind.

Get vaccinated!

Judd

Recommended Reading 03/07/21

 Over the past year our son, Jay Bird, "The Bird Nerd" ( I say that lovingly) has been utilizing an app by The Audubon Society to spend time outdoors and learning about the native birds in his area. Kris and I downloaded this app yesterday and already have been using it.  It is an easy way to get outdoors and enjoy nature and an awesome learning tool.

Over the past few weeks I have come across a multitude of articles that are very interesting.  I hope you enjoy this section of the blog as I much as I do researching them. Knowledge is power.

Let's get started with 

ENVIRONMENT

Speaking about the Audubon Society...here's one from National Geographic:

Bringing back the "Most Endangered Bird"  in America.

This one hits home for me, as my work involves some time spent in The Everglades and surrounding areas:

Big Cypress National Park Drilling.

Texas is getting called out on:

Wind Power Lies

Come on Texas, who are you trying to fool: Blackouts weren't caused by renewables.

Aren't there farms in Texas?

South Korea knows what's going on: $43 Billion dollar Worlds largest offshore wind farm.

It's called a "Forest Town", a 42,000 home "eco city" being built in Singapore.

The wild ways  "Local Governments" are blocking renewable energy.

What are the benefits of a "Blue Economy"

Rewilding: How Cities are Prioritizing Green Spaces

HEALTH

What diet is worst for the environment?  IT IS NOT A PLANT-BASED DIET

Trying to eat healthier.. What are "anti-nutrients?

This is an interesting concept: What if Doctors were paid to keep people well?

Here's a free Plant-based Mini Course from The Center for Nutrition Studies

CRAZY SHIT

Guaranteed Income Works

Two Atomic Bombs fell on North Carolina! WHAT!

Russia's Monster Submarines are even scarier than you can imagine.

You can now own The Skinniest House in London, it's only six feet wide.

How about a "Double-decker Bus" with a fireplace, bathtub and walk-in closet.

This one is both Environmental and Crazy:

How Fast are Oceans Rising?

I hope you enjoy these recommendations.

Have a great week.

Be kind.

DON'T BE AN ASSHOLE, WEAR YOUR MASK

Together, we can get through this!

Judd

Vitamin C

 

Fruits and vegetables such as oranges, strawberries, papayas, green peppers, broccoli and tomatoes are great sources of vitamin C.  

Why is vitamin C so essential to our health?  In its active form of ascorbic acid it helps keep us healthy by:

*Absorbing iron from plant sources and balances our iron stores

*High antioxidant protection from free radicals.

*Helps in healing wounds.

*Most importantly it boosts our immune system, which we really need now with Covid.

Vitamin C is a water soluble vitamin, which means you can easily absorb it from food sources, but you can't store it.  You need to get it every day.  The RDA is 90 mg for males and 70 mg for women.  Which amounts to about an orange a day.  But the optimum level should be around 200 mg per day.  Our body sucks up every bit of 200 mg, but then blocks any further absorption.  Any amount over that just gets peed and pooped out to maintain proper blood levels.  So just forget about taking a 1000 mg vitamin C supplement as it gets flushed down the drain.

A common misconception is that taking high amounts of vitamin C will treat and cure the common cold.  According to recent studies that is not true.  By keeping the right amount of vitamin C in our bodies it will keep our immune system strong enough to prevent or lessen the effects of a common cold.

Vitamin C helps your body's T cells fight infection. (T cells are part of the immune system and develop from stem cells in the bone marrow.) T cells defend your body by killing infected cells and calling B cells to action.  By using antibodies B cells identify pathogens and mark cells for death.

Vitamin C helps to produce more immune cells (natural killer cells) which attack infected cells and tumors more efficiently.  Its antioxidant properties helps prevent cell damage and dying during inflammation from fighting off infection.

By consuming a plant-based diet we will not have a problem getting enough Vitamin C.

Go have an orange!

Have a great week.

Be kind.

WEAR YOUR MASK

Judd

Recommended Reading 01/09/21

 

We all know 2020 has been quite a crazy unusual year.  The world is changing in both good and bad ways.  The climate crisis needs to be the #1 priority for the whole world to address.  No longer can we go on as we have been and pretending it is a hoax.  We are in the cusp of the sixth mass extinction, where we are losing 150-200 species of  plants, insects, birds and mammals to extinction every 24 hours. Our dependence on fossil fuels and unsustainable animal agriculture practice has got to stop.  We can grow enough grain to feed 70 billion animals but not enough for 7 billion people?  We have been told to use more efficient light bulbs, take shorter showers, etc.   It takes 2400 gallons of water to produce 1 pound of meat.  Only 25 gallons of water to produce 1 pound of wheat.   You can save more water by not eating a pound of meat than you can by not taking a shower for 6 months!

But there is hope, Eat Just A San Francisco business which started out producing a plant-based egg substitute (Hampton Creek "Ju st" mayo and  "Ju st" eggs) has gotten approval from Singapore to start producing "lab-grown chicken" ending the the overcrowded factory farm way of raising chickens.

Elephants are booming in Kenya, there populations have doubled in the past 30 years.

Investors have been pouring more money into green energy than ever before.

An Australian renewable energy project could power most of Singapore.

What does the future hold for the growth of renewables?

"Bringing science to life through storytelling and protecting the oceans in order to drive positive change" OceanX   

U.K. to ban sales of fossil fuel vehicles by 2030, California by 2035.

Want to help prevent future pandemics?

Good read: Rich Roll on "How to Evolve and Reach Your Goals"

Have a great week.

Be kind.

WEAR YOUR MASK!

Juddd

Have You Ever Heard of Sulforaphane?

 

Sulforaphane might possibly the most health-promoting antioxidant in the world.  It helps in fighting inflammation, protects your brain, detoxing your liver, prevents cancer, supports your heart health and even helps in weight loss.  But, the crazy thing is, this wonderful nutrient is NOT actually in foods! 

It is a compound that's created when you chew certain vegetables, thereby releasing components that mix in your mouth and create this life-giving antioxidant.

The richest source of compounds your body needs to produce sulforaphane is Broccoli sprouts. Sulforaphane is created from only raw cruciferous vegetables, such as broccoli, brussels sprouts, kale, cauliflower etc.

For more information on the benefits see:

Watch this first: 

Beautiful Broccoli

Sulforaphane:What is It?

Have a great week. 

Please wear your mask!

Judd

Root Vegetable Cassoulet

 

It is almost Fall and root vegetables are the key to a healthy plant-based diet.  They are a great source of carbohydrates, gut friendly fiber and antioxidants.  Root vegetables contain anti-inflammatory vitamins, minerals and nutrients all in the form that which we can absorb them the best. These vitamins and minerals help the body's immune system to fight inflammation, which reduces the risks of cancer and heart disease.

Here is a delicious recipe:

Root Vegetable Cassoulet

Preheat oven to 425'

Cube and dice:

2-3 Yukon Gold potatoes

1-2 Small Sweet potatoes

2 medium carrots(peeled)

In a medium pan cover veggies with cold water and bring to a boil.

Reduce to a simmer for 8-10 minutes.

While simmering prepare fresh herbs, preferably from your own garden.

Roughly chop 3-4 sage leaves, 3-4 small sprigs rosemary and leave 3-4 sprigs of thyme whole.

 Roughly chop 1/4 sweet onion and 2 cloves garlic.

In a medium cast iron skillet add 2 tbs olive oil and heat on medium-high heat. Add onions and garlic and saute for a couple of minutes.  Add potatoes etc. and toss to cover with the olive oil, adding 2 -3 tbs.

Put skillet in oven baking for 25-30 minutes.

To serve on a bed of rice, try this easy Baked Rice recipe:

Bring 3 cups cold water and salt to a boil.

In a med sized baking dish add 1-1/2 cup jasmine rice.  When water is boiling, add to baking dish and cover with aluminum foil tightly. Bake at the same time in oven when 20 minutes are left on timer.

If baking separately, bake at 350' for 25 minutes(brown rice will take longer, appr. 40 minutes) let stand for 5 minutes when done. 

Enjoy!

Have a great week.

Wear your mask.

Judd

Recommended Reading 05/16/20

Recommended Reading

Some of this month's reading suggestions obviously will relate to the Covid-19 crisis.  Many of you have experienced the virus either yourself, relatives or friends.  A few work-related colleagues have been infected with the virus and one's elderly father succumbed to complications arising from it.  Being considered an "essential worker", I was and will continue to be very safety oriented.  Consuming a plant-based diet and keeping my immune system as strong as possible is #1.  Here in Florida, the State has lifted "stay at home" restrictions, while trying to inform residents to be safe.  Encouraging CDC recommendations on wearing face masks, keeping 6' social distancing, etc.  Unfortunately, most are not doing that.  Retail/Grocery workers are definitely abiding by these rules, but only a small amount of residents are.  It's all or nothing!  I will be wearing a face covering and continuing safe clean practices indefinitely! Please be safe and do what we can to stop the spread, if not for yourself, for those who have compromised health issues. 

So let's get started:

ENVIRONMENTAL

We don't want to go "back to normal", we need to go forward and build a healthier and cleaner world.

From 350.org, "How We Build Back Better"

It's a start in the right direction: U.S. Renewables are Set to Generate More Electricity Than Coal For The First Time

Meet the new "Citizens of Costa Rica".  The country is a leader in environmental measures, planning to be carbon neutral by 2050, and currently gets 98% of its energy from renewable sources!

Positive consequences are happening because the Covid-19.  Air quality has improved dramatically worldwide, even in the U.S. Air Pollution Decreases Over Southwest U.S. 

Check out the "Tesla" of  electric boats at X Shore from Sweden.

WELLNESS

The world is realizing that factory farming is not sustainable.  The way people eat all around the world, is a major risk factor for pandemics: The Meat We Get From Factory Farms

With the "shortage"of meat in grocery stores, the demand for plant-based meat alternatives are skyrocketing, like The Impossible Burger and Beyond Meat Beast Burger.

Need to lower or maintain your Triglycerides? Try Red Quinoa.

Green tea consumption is associated with a reduced risk of heart disease and stroke.  But what about Cancer?

Establishing Healthy Habits during Social Distancing by Dr. Garth Davis

Go outside, breathe in nature.  Why You Should Walk More.

More powerful than antibiotics?  This has been used since ancient Grecian times.  Oregano Oil to the rescue!

VIDEOS

Five Kitchen Hacks from The Happy Pear

The Nantucket Project with Dr Zach Bush and Rich Roll

Have a great week.

Be kind.

Judd

Recommended Reading 08/04/19

I have been on a social media  "cutback" over the past few weeks.  I haven't posted anything on the blog for 3 weeks, but I am back with my favorite type of post.  Let us get started with:

ENVIRONMENT

Being one that works outside, I have definitely noticed a change in the environment; 

IT IS GETTING HOTTER.  I have noticed small changes in nature.  One example: Podocarpus is ornamental shrub used in Florida as a hedge or a specimen bush.  They produce a small purple berry which ripens in July- August which birds quickly consume.  They are edible and can be made into a native jelly.  The concern, is last year and this year I have not found very many.  Another example is the Smilax vine, just this year I have noticed a large decline in new growth (which is delicious raw and better saute'd in vegan butter and garlic). In the natural areas that I work it grows in abundance.   Not sure why this is but it is puzzling.  Nothing like the looks I get when I break off  a fresh tender shoot and eat it.  No, it doesn't taste like chicken, more like fresh asparagus!  Non-native invasive species are on the move from the southern warm areas in Florida towards the north.  Ex:Melaleuca trees (predominantly found in southern Florida) have now moved into northern central Florida.  I have even found a lone small Melaleuca on the Fl-Ga. border!

Climate Change is happening right now and we have the knowledge to stop the madness.

Climate Change Basics: 

*It's warming.

*It's us.

*We're sure.

*It's bad.

*We CAN fix it.

Bees and other pollinators are crucial for our food production:
The Netherlands  have turned 316 bus stops into homes for bees.

The Florida Everglades is changing daily. The Snakes That Ate Florida: Python Invasion.

Since Shark Week wraps up today on Discovery Channel here are some crucial points on sharks:
100 Million Sharks are killed every year.

Watch "Saving Jaws"  on tubitv.com for free.

HEALTH
Niacin (B3)helps our bodies turn food into fuel. Studies have also shown it raises good HDL and lowers triglycerides as well or better then prescription drugs. Her are 30 foods high in niacin.

How can you can consume iron rich foods to get the right amount your body needs? What is iron? and why is it important. 

From the No Meat Athlete: The Only Plant Power Bowl You Will Ever Need.

9 High Protein Breakfasts without eggs.

Everyone needs a daily mindfulness practice.  Here's a some simple techniques.

Start each day with gratitude and see how your outlook will change.

 Have a great week.
Be kind.
Judd

Memorial Day Recipes Ideas

Memorial Day is here and it is hard to believe 2019 is almost half way over.  Most Americans celebrate the day remembering those who gave their lives for our country's freedom, and by having the first cookout of summer time.  Except here in Florida it seems like it is summer all the time.

Here are a few summertime recipes we have shared on the blog over the years.

The first is a Beet/Black Bean Burger from Rich Roll and Julie Piatt's  The Plantpower Way cookbook.

These always go great with Sweet Potato Fries or

Kale and Chickpea Mash:

Saute several diced garlic cloves over medium heat in a small amount of olive oil or coconut oil.  Add approximately 1/4 of a diced onion and cook until soft.

Add 3-4 cups of chopped kale and 1/4 cup of Bragg's Liquid Amino Acids 

(1/2 the amount of sodium of soy sauce) or Coconut Amino Acids (1/2 the amount of sodium

of Bragg's).  Cover and let kale begin to wilt.  Add one-15oz. can of drained and rinsed

chickpeas.  Make sure you rinse them a few times to get rid of excess salt etc.

By now the kale has wilted.  Mash about half the chickpeas while they are in the pan cooking, then sprinkle with Nutritional Yeast for a great 'cheesy' flavor.

This whole process should only take 10-15 minutes.

Watermelon Steak

You can have this as a salad or dessert. 

We make a quick dressing with "Simply Organic" garlic vinaigrette.

You should be able to get this at any supermarket or health food store.

A quick dressing recipe from Gwyneth Paltrow.

Apple Cider Vinaigrette

1 tbs. Dijon mustard

3 tbs. apple cider vinegar

2 tbs. maple syrup

1/2 cup olive oil

sea salt

black pepper

whisk together mustard, vinegar and maple syrup in a bowl.

slowly drizzle in olive oil.

season with salt and pepper.

It is important you use arugula because of its slightly bitter, peppery taste. Combined with

the sweet watermelon, it makes for a delicious blended flavor.

Here's a link to benefits of arugula: Food Facts.

Also some interesting facts about watermelon: Food Facts

Slice a chilled watermelon into 1-1/2" to 2" thick slices.

Cut into "steak-like" shapes.

Top with a hand full of Arugula, sunflower seeds or pine nuts.

Drizzle with a small amount of dressing.

For a quick dessert try: 

Pina Colada Sorbet 

3 cups frozen pineapple

1 banana

1 16oz. can of full fat coconut milk

Blend all together in blender,

Transfer to airtight container and freeze for 2-3 hours.

You can add some rum if desired!

Have a great week.

Be kind.

Judd

Recommended Reading 05/05/19

I hope you enjoy these blog posts as much as I like doing them.  At this time, we are enjoying our time in London, England and later in the week we will be in Amsterdam.  We have been looking forward to this trip for a long time.

Let's get started:

Wellness

Environmental Working Group's: 2019 Shoppers Guide to Pesticides in Produce

Four weeks to a better, happier and less-stressed life: Welcome to the Blue Zones Life

Lifehack.org's: 10 Shocking Facts About processed food.

EurekAlert.org: A healthy plant-based diet may lower kidney disease risk.

NPR: What if Americans Ate Like South Africans and Vice Versa?

Mindbodygreen.com: Healthy Magnesium Rich Foods You Should Be Eating.
Forksoverknives.com: 7 Ways Milk and Dairy Products are Making You Sick

Environment

Outsideonline.com: Just How Scary These Times Are.

Global Citizen: The First Road Made From Plastic Waste in the U.S..

Conservation.org: Ocean Pollution:11 Facts You Need to Know.

Conservation.org: Climate Change: 5 Myths Debunked.

Independent.co.uk: Emissions From Thawing Artic Permafrost.

Recipes
Nutritionstripped.com: Buffalo Cauliflower Bites.
Happy Pear: 3 Best Ways to Cook Tofu.
NoMeatAthlete.com: 15 Vegan Lunches.

Have a great week.
Be kind.
Judd