Recipe Sunday Part 2

This week's post is part 2 of delicious comfort food recipes.

This one is an all-american "vegan"meatloaf.   Most everyone loves meatloaf and especially leftover meatloaf sandwiches.   This one is more healthy, loaded with fiber, protein and loads of flavor and easy to make.  It is a little time consuming, but most good things are!

Vegan Lentil Walnut Loaf

1 cup green lentils

3 cups vegetable stock or broth(Knorrs)

1 large yellow onion

1 large carrot

1 stalk celery

2 tbsp olive oil

2 tsp minced garlic

1 cup bread crumbs

3/4 cup chopped walnuts

3 tbsp ground flax or chia seed mixed with 1/2 cup water

1 tsp oregano  1 tsp sea salt

1/2 tsp black pepper

for topping-

2 tbsp ketchup

1 tbsp maple syrup

1 tbsp balsamic vinegar

Preheat oven to 350'

In a small bowl, combine the ground flax and 1/2 cup water. Set aside.

Simmer together the lentils, broth and a pinch of salt for about 25 minutes or until lentils are tender and have absorbed all the broth.

Meanwhile, prepare your veggies by chopping the onion, grate the carrot and dice the celery.  Saute the onion and celery until tender but not caramelized.  Add the garlic and carrot cooking for about another four minutes.  Toast the walnuts in a toaster oven for 6-7 minutes, WATCH THEM not to let them burn.  Add to stove-top mixture and stir well.  Add oregano, salt and pepper and take the mixture off the stove, transferring to a large bowl.  Add breadcrumbs, flax gel and cooked lentils tossing well.   Press mixture into a oiled loaf pan or form into loaf.  Set aside while you make the topping.  In a small bowl combine ketchup, maple syrup and vinegar.  Spread on top of loaf.  Bake for 40 minutes.  Enjoy with homemade mashed potatoes or organic corn and peas!

BELIEVE IN 

KINDNESS

Have a great week.

Judd

Recipe Sunday Part 1

This is part one of comfort food Recipe Sunday.

The healing powers of Congee.

I look at Congee like a vegan chicken noodle soup.  If you are feeling under the weather Congee is just what the doctor ordered.  Congee is an Eastern Medicine digestive remedy.

   In Traditional Chinese Medicine, foods that are warm, easily digestible and moistening help nourish and soothe a weakened or inflamed digestive tract.  It is a healing porridge, a soupy rice mixture and is very easy on the stomach and offers an accessible source of energy for the body.  It nourishes the stomach and spleen imbalances which include bloating, sinus drainage and congestion, headaches and irregular bowel movements.  It is ideal for recovery from stomach flus/viruses and food poisoning.   This offers your body real food that truly hydrates and nourishes.  

There are many ways to make congee, but here's a plant-based version we use, which makes 4 large servings.

Plant-based Congee

Gwyneth Paltrow's egg-less version

8 cups vegetable broth (Knorr's)

6 garlic cloves

1-(3-inch) piece fresh ginger, peeled and very finely grated or minced

3 tablespoons of toasted sesame oil

2/3 cup of jasmine rice

4 large pinches of salt

4 tablespoons of tamari or coconut amino acids

6 scallions thinly sliced

Furikake seasoning:

2 toasted nori sheets

2 tbsp toasted sesame seeds

2 tsp coconut sugar

1/2 tsp toasted sesame oil

pinch of salt

crumble nori sheets in a small bowl and mix all together

Combine the stock, garlic, ginger, sesame oil, rice and salt in a medium pan.  Bring mixture to a boil, partially cover and simmer over very low heat fore 30-40 minutes.  Stirring every 5 minutes or so to make sure rice isn't sticking. 

Garnish with scallions and furikake.

Enjoy.

Next week: Vegan Lentil Loaf

BELIEVE IN
KINDNESS

Have a great week.

Judd

Beautiful Broccoli

I could eat broccoli everyday. 

A phytochemical found abundantly in broccoli called sulforaphane has been found to dramatically minimize the damaging effects caused by strokes.  Scientists from The Kings College in London found the enzymes are useful in removing dangerous free-radicals.  The study was funded by the British Heart Foundation to find new and better options to treat damages caused by strokes.  These findings are hailed as a major breakthrough in helping at-risk individuals to help prevent strokes or minimizing the damage already caused.  They believe a simple "pill" could be taken to help to prevent a stroke.  Could possibly eating broccoli on a regular basis do the same?

Broccoli is part of the Brassica family, which includes kale, cauliflower, cabbage, brussel sprouts,

collards, bok choi, mustard etc.  This diverse group includes plants that the leaves, flowers, stems and roots can all be cooked and eaten.  They are the most commonly eaten plant group worldwide.  Broccoli is inexpensive and can be found at just about any grocery store.

Broccoli is a great source for the antioxidants vitamin C, beta-carotene and quercetin.

They are renowned for quenching free-radicals and reducing risks for prostate and breast cancer, Alzheimer and Parkinson's.  They are essential

for good health, promoting healthy immune systems, nutrient absorption (e.g. iron)
and overall vitality.

Broccoli is rich in calcium, making it an excellent vegan source of the nutrient that supports strong bones, which prevents osteoporosis.

Broccoli is an source for glucosinolates, which are sulfur containing chemicals.  These have

been shown to prevent oxidative stress, stimulate the immune system and reduce cancer growth.

They are anti-fungal, anti-bacterial and help to eliminate toxins from our bodies.

Broccoli is a great source of potassium and soluble fiber which help in blood sugar levels,

preventing heart disease and managing diabetes.

The best way to eat broccoli is raw.  Cook or steam it for only about 5 minutes to retain its nutrients.

Nutrient fact: Sprinkle on a pinch of ground mustard

to reactivate the glucosinolates, so to get all the health benefits.

Here's a informative video on broccoli:

Broccoli- the DNA whisperer

BELIEVE IN
KINDNESS

Have a great week.

Judd

Recommended Reading 02/03/19

Lizzie says;  It's recommended reading time!

I hope you enjoy these posts as much as I do.

The first recommendation reminds me of when were living in Lexington, Ky.  We had a mobile auto detailing service which meant in the cold winter(salt and slush on the roads) months we still worked, outside in the elements.  I was known around town as the crazy guy that wore shorts all winter long, as far being interviewed on a local television station.  We Salute You Guy Wearing Shorts All Winter

While we are on the subject of extreme weather, here's a short video from Jimmy Kimmel show where two young kids "break down climate change for Donald Trump"   One more from Outside Online: The Difference Between Weather and Climate.  Sixteen year old Swede GretaThunberg tells it like it is in this TEDx talk,

On to nutrition:

 the FDA is having an issue with what exactly is milk. The Smithsonian has a great article on: Nut Milks are Milk, Says Almost Every Culture Across The Globe,  also here's my take on Milk DOESN'T Do A Body Good.  Call it "dairy crack", dairy producers have found a way to keep you coming back for more: Why Its So Hard To Give Up Cheese.  If you are plant-based, here is a healthier alternative to bone broth: Vegetable Mineral Broth.  Animal food production is not sustainable,  The Way We Eat Could Doom Us As Species.

On to exercise:

Training starts when you throw your laziness in the trash.  David Goggins: The Cure To Laziness

You don't need to go to the gym to get strong: Seven Underrated Body Moves.

Or at least get a Kettlebell: Master The Turkish Get-Up

"Forget everything else. Keep hold of this alone and remember it;  Each of us lives only now, this brief instant. The rest has been lived already, or is impossible to see"  Marcus Aurelius

BELIEVE IN 

KINDNESS

Have a great week.

Judd

"The Sanctum" Vegan Cafe

I am happy to announce this weeks guest post will be from our daughter Briana.

You can follow her for all things "Lifestyle" at The Young Sophisticate

Last weekend, we made our usual monthly trip to Winter Park to shop for groceries at Trader Joe’s but this time, we first stopped at The Sanctum Café. The Sanctum is one of several vegan restaurants that have popped up in the Orlando area which is super exciting.

THE ATMOSPHERE

Right when we arrived, there was a jazz quartet playing music outside on the patio but it was a little too windy to sit outside, so we waited a few minutes for seats at one of the long, communal tables. I love sitting at communal tables, which are an especially common thing in New York City but something I haven’t seen much of in other states. I’m happy to see this trend is catching on because it makes you feel a lot more connected to your surroundings and the other people at the restaurant, who clearly share a love for good vegan food.

The decor vibe was a little bit like a subdued, industrial farmhouse. They have a big decorative wall lined in various burlap sacks and a cute little bar area with pretty tile. 

THE FOOD

Since we went on Sunday, we ordered from the brunch menu, but want to go back and try lunch or dinner or even their “Zen Hour” which is like Happy Hour but with healthier bites. We ordered two buffalo burritos (our take on the recipe below) and an open-faced ‘egg salad’ sandwich made with tofu as well as fresh squeezed orange juice and a ginger kombucha from the tap. We ended the meal by splitting a brownie dubbed “the best damn vegan brownie”. I have to say it was a really good, fudgy brownie but I think my brownies are still the best damn vegan brownies 

THE RECIPE

Turmeric tofu scramble, organic potato, tempeh, carrot, celery, coconut bacon, buffalo sauce, avocado ranch dressing.

For the tofu scramble:

1-16 oz Extra Firm tofu.

3 large organic potatoes.

1-2 cups diced red,yellow, green bell peppers.

 1 small onion diced.

In a large skillet(cast iron preferably) slowly heat the diced onions in a small amount of  oil until softened.  Add the diced bell peppers. Let simmer, while you cut the potatoes into 1/2 -3/4 inch sized cubes.  Add the potatoes to skillet, turning up the heat to medium/high and let cook until they are tender.  Add salt and pepper. Cover to cook more evenly.  In another skillet, on medium heat, add oil and crumble the tofu block into chunks.  Sprinkle with turmeric, smoked paprika, salt and pepper,  Mix together until tofu is consistently the color of scrambled eggs. Heat for a few minutes and add together with the potatoes and bell peppers.  Sprinkle a several large tablespoons of Nutritional Yeast on top for a wonderful healthy cheesy flavor.

For the coconut bacon:

3 cups Organic Unsweetened Coconut Flakes

2 Tb. Maple syrup

2 Tb. Raw Coconut Aminos*

or

Bragg's Amino Acids*

1 Tb. Sesame Oil

1 Tb. Liquid Smoke

1 tsp. black pepper

1 tsp. smoked paprika

Preheat oven to 350'

Mix all ingredients in a large mixing bowl until coconut flakes are well coated.

Spread flakes on baking sheet and bake for 10 minutes.

Stir and cook for 10-15 more minutes making sure they don't burn.

Remove from oven and let cool to get crispy.

For the tempeh:

Cut the tempeh into 1/2 inch cubes. Bring a few inches of water(enough to cover tempeh) to a boil in a pot.  Add the cubed tempeh and allow to simmer for 15 minutes.  Drain all the water.  Heat two tbsp of  olive or coconut oil over medium heat in a large skillet and brown the tempeh on all sides.  Remove from heat and let cool.  Combine the cooled tempeh in a large bowl with the vegan mayonnaise/ chipolte seasoning making sure it is evenly coated.

Combine the tofu scramble, coconut bacon and tempeh and wrap it up in a large tortilla of your choice!

Buffalo Tofu Burrito and Open-Faced "Tofu-Egg" salad sammie

Fresh juices and kombucha on tap!

If you are in the Orlando or Winter Park area, check out The Sanctum Cafe. You will be happy you did. 

BELIEVE IN
KINDNESS

Have a great week.

Judd

3 Easy Plant-Based Meals

Our family loves to cook and bake.  We each have our own different specialties.  I like mostly brekkies and snacks.  Kris loves mostly entrees and any recipe from Chloe Coscarelli, she even has nicknamed her Lexus: "Chloe".  Bree is the baking and dessert specialist, she definitely could win awards with her creations.

I haven't posted many recipes in a while, so here are 3 easy plant-based meals.

This is my weekend go-to recipe:

Tofu Potato Scramble

1-16 oz Extra Firm tofu.

3 large organic potatoes.

1-2 cups diced red,yellow, green bell peppers.

 1 small onion diced.

In a large skillet(cast iron preferably) slowly heat the diced onions in a small amount of  oil until softened.  Add the diced bell peppers. Let simmer, while you cut the potatoes into 1/2 -3/4 inch sized cubes.  Add the potatoes to skillet, turning up the heat to medium/high and let cook until they are tender.  Add salt and pepper. Cover to cook more evenly.  In another skillet, on medium heat, add oil and crumble the tofu block into chunks.  Sprinkle with turmeric, smoked paprika, salt and pepper,  Mix together until tofu is consistently the color of scrambled eggs. Heat for a few minutes and add together with the potatoes and bell peppers.  Sprinkle a several large tablespoons of Nutritional Yeast on top for a wonderful healthy cheesy flavor.  Top with organic ketchup.  This makes enough for 2-4 people with leftovers.

Bree created this one for a quick lunch or dinner:

Mexican Fiesta Bowl

Organic brown rice.

2 16 oz cans of Jackfruit in water or brine(not syrup)

1 can organic black beans.

1 bag organic sweet corn.

Handful of organic cherry tomatoes.

Homemade guacamole

Spices

Cook some brown rice according to label directions in vegetable broth for a great flavor.  Pre-heat oven to 325'

At the same time drain and rinse the jackfruit.  Break the chunks apart into stringy pieces.  Squeeze to remove excess water and place into bowl.  In a small bowl mix 2 tb olive oil, 2 tb brown sugar, 2 tb maple syrup, juice of 1/2 of a lemon, 1 tsp each onion and garlic powder, 1/2 tsp each of salt, nutmeg, pepper and 1 tb nutritional yeast.  Mix well and form into a paste. Add jackfruit and combine until evenly coated.  Bake on lined sheet for 30 minutes.

The brown rice and jackfruit will most likely be done at the same time.

Heat corn and black beans.

In a bowl mix the brown rice with beans and corn, topped with roasted jackfruit, guacamole and sliced cherry tomatoes.

Top with sweet chili sauce or non-dairy sour cream/yogurt.

There will be leftovers to enjoy for another meal,

Kris prepared this awesome dish from Chloe a few weeks ago and we are having it again tonight:

Maple Roasted Brussels Sprouts

1-1 1/2 lbs Brussels Sprouts

1/4 cup olive oil.

3/4 tsp salt

1/4 tsp pepper.

2 tb maple syrup

Trader Joe's Basmati Rice Medley

Fresh Pomegranate seeds.

Raw sunflower seeds.

Prerheat oven to 375'

Remove any yellow or brown outer leaves, cut off the stems and cut in half.  In a large bowl, toss sprouts, oil, salt and pepper together.  Once coated in oil place on baking pan.  Roast for 15 minutes,  prepare the rice according to directions,  stir Brussels sprouts with spoon or spatula and roast for 30 minutes more.  Stir once more and drizzle maple syrup over the top.  Roast for 15 minutes more or until tender.

Serve over a bed of rice and top with pomegranate and sunflower seeds. 

We obtained all these ingredients from Trader Joe's!

If you are looking for some easy healthy recipes and the vegan pantry essentials please check out The Happy Pear 

BELIEVE IN

KINDNESS

Have A great week.

Judd

Recommended Reading 01/06/19

  

Making New Year resolutions is a great idea, but it always seems we stick to them for a few short weeks and then we are back to old habits.  This year, let's break that chain and really make some life-changing decisions and follow through with them.  If we can redirect the energy from our bad habits into something more productive for a long enough period of time, we can form new good habits.  

My first recommendation is:

Wellth, a wonderful book by the founder of Mindbodygreen.com, Jason Wachob.  This is great starting place for creating new habits and a balanced healthy life.

If you have gone through sh*t in your life, haven't we all, it would be a safe bet it is nothing like what David Goggins  has been through.  I have listened to a few podcasts with this, tell it like it is, quit whining, stop asking questions and just f-ing do it, incredible person.  His book "Can't Hurt Me: Master Your Mind and Defy The Odds" will make you have a totally different outlook on what you can accomplish in life.  It is also available in audio version with many commentary extras, which I am listening to at the moment.  

 Are you a runner?  Do you like history?  There is more to the origin of the "marathon" then you think.   Road To Sparta is a very interesting book by Ultra marathoner Dean Karnazes.

Foggy, Anxious, Irritable?,  here's what toxins can do to your brain. 

Wabi Sabi,  This philosophy will help you embrace change and accept the past.

Get Off the Crack!: 8 ways to cut sugar from our diets.  We know that sugar is the root of many chronic diseases.

You should incorporate more flaxseeds into your diet.  Full of heart-healthy fats and fiber rich.

On the environmental side:

This company is turning sewage into fuel with no carbon emissions.

This one really hits home with me: Stop Tossing Your Banana Peel On The Trail

Conservation International's Nature Is Speaking: Forest

For some happy thoughts: 

Thoughts of Dog on twitter @dog_feelings

i found a really good stick, but i chewed it too hard and it broke in half.  which was disappointing until i realized now i have two sticks. today has been an emotional roller coaster.

BELIEVE IN

KINDNESS

Have a great week.

Judd