Pantry Refill

Just a short post this week. 

We've been pretty busy these last several weeks and the cupboards were a little bare.  So it was time for a Trader Joe's trip to refill the pantry.  I know I talk about how great Trader Joe's is, but you can not find better deals on fresh veggies, pastas, seeds, nuts, frozen fruits, etc. and Kris says wine!  If you blessed with a Trader Joe's near you, I sure hope you are taking advantage of it.  We have a distribution center here, but no store.  We are glad to make the 45 minute drive over to Winter Park to stock up.

The bargain prices are too many to list, but just a few are organic canned beans..99cents, 1 lb. organic ground flax seed..$2.99,  roasted sunflower seeds, 16oz ..$1.99, bananas..19 cents each, 20 oz. extra firm tofu..$2.49, 2lb bag organic Fuji apples..$2.99, the best organic Taco shells..$1.99 with 12 oz. "beef-less"ground beef..$2.99 for the best tacos !

The list goes on..there is no reason you can't eat healthy for less.

Next week.. Recommended Reading

Have a great week.

Be kind.

Judd

Just The Flax

What if there was a nutrient-packed super food which costs pennies a day that greatly reduce the risks of death by heart disease, cancer and many other life threatening conditions?  Would you take it?

The good news is there is! Welcome to the amazing, nutritional/medicinal potential of flax seeds

Flax seeds have been consumed for at least 6000 years, making them one of the first cultivated super foods.  It is one of the richest source of ALA omega 3 fatty acids and also seven times the amount of lignans than sesame seeds.  Both of these benefit the body by improving digestion(high fiber), skin and cardiovascular health, cholesterol and hormone balance and fighting cancer.  Just a tablespoon of ground flax per day is all you need to reap the wonderful benefits. Some ways to consume flax is sprinkling a couple of tablespoons on morning oatmeal and fruit, add some to your whole grain baking and even use a flax "egg" as a egg replacement  in your Vegan Lentil Loaf,  

Here's a great article from "Worlds Healthiest Foods:  Health Benefits

Have a great week.

Judd

Two Bean Vegan Chili

Quick and Easy Two Bean Vegan Chili

This is quick nutritious chili full of protein and fiber, with no meat.  This is great to prepare on the weekend because it makes for several meals through out the week.  That's a win-win recipe to keep handy.

2-28 oz. cans Diced Tomatoes

1-large can of Dark Kidney Beans

1-large can of White Beans

1 small diced onion

1 tbs. chili powder

Italian seasoning

In a large pot, combine all ingredients and on medium heat, stir frequently until it begins to bubble.

Turn heat down and simmer while your skillet cornbread is baking.

When cornbread is done, set aside and let cool.

For healthy side;

Sauted' Garlic Kale

In a medium to large skillet add 2 tbs. olive oil on medium heat.

Add 2-3 minced garlic cloves 

Add as much chopped kale as you can get into the skillet, as it will wilt down.

Once wilted sprinkle sea salt and mix together.

Enjoy

BELIEVE IN
KINDNESS

Have a great week.

Judd

It's Less Expensive To Eat Healthy

The majority of us work hard for our money.  We most definitely value what we purchase and want to get the most "bang for the buck" in those purchases.  With the rising cost of health care and the high out of pocket expenses, we should be doing everything possible to stay healthy.  By choosing to eat a whole food plant-based diet, not only are we getting the most nutrient-dense foods, we are spending less money.  At work the other day, a delivery driver was saying he went to the Emergency Room because of severe abdominal pain.  It turned out he had a kidney stone!  After a CT scan, IV's and pain medicine, 3 hours later he went home with a $12,500 bill.  Fortunately he had company insurance, but still was responsible for $2500.  He was also informed he had 2 more stones which would require surgery if  he didn't want to let them "pass", $5,000 out of pocket.  I gladly "passed" some information from  Dr. Michael Greger on preventing kidney stones with diet.  

"Nutrition is the master key to human health"

T.Colin Campbell, PhD

 A whole food, plant-based lifestyle features simple guidelines grounded in science.

Living a Whole Food Plant-based Life.

Here are a few of my older posts with more information:

*Eating Healthy on a Budget

*Eat like a Peasant, Live like Royalty Part 1, Part 2, Part 3

BELIEVE IN

KINDNESS

Have a great week.

Judd

Recommended Reading 03/02/19

March Recommendations

Let's get started with fitness.

*New research suggests the number of push-ups you can perform might be an indication of your overall heart health.  

If you are interested in learning how to increase that number, check out this video from the "Iceman" Wim Hof on How to do more push-ups   If you want to go even deeper and unlock your fullest potential, spend 45 minutes watching this new documentary from Yes Theory: "Becoming Superhuman"

After a long workout or activity instead of reaching for ibuprofen, try one of these 10 Natural Ways to Recover Faster

On to nutrition and wellness.

More knowledge from Dr. Michael Greger: "Why Prevention is Worth a Ton of Cure"

More from Blue Zones: "America's Chronic Disease Crisis is Not Inevitable.

If you still have questions on adapting to a plant-based lifestyle, listen or watch Rich Rolls podcast with Marco Borges.. "The Greenprint Project-22 Days",  lately I have been more interested in watching the podcasts.  It's definitely better than watching mindless TV. 

Bored with the same old breakfast ideas? 15 Plant-based Breakfast and Brunch Ideas

Plant-based diets are becoming more widely known for their benefits:"Why Food Could Be the Best Medicine of All,

The healthy "cheese" alternative: Ingredient IQ:Nutritional Yeast.

Here's an all natural 2 ingredient mouthwash solution for :"Get Rid of Canker Sores"

Last but not least, Environmental.

"Historic Public Lands Bill Passes Congress"

"It Seems Like Summer in Barrow Alaska"

"THIS is an Emergency, Damn it!

This Sunday (3/3/19) on National Geographic Channel:

This is interesting..

BELIEVE IN 

KINDNESS

 Have a great week.

Judd

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