Monday, July 30, 2012

PEACH SORBET from Physicians Committee for Responsible Medicine

Peach Sorbet
To freeze canned peaches, simply drain off all the liquid and lay slices on a baking sheet in a single layer. Place the sheet in the freezer. Once peaches are frozen, they can be transferred to an airtight container.
Makes 2 1-cup servings
2 cups frozen canned peach slices
1 - 2 tablespoons frozen apple juice concentrate or white grape juice concentrate
1/2 cup vanilla rice milk
In a blender combine all ingredients. Blend on high speed until thick and smooth. You will need to stop the blender occasionally and use a spoon or rubber spatula to move the unblended fruit to the center. Serve immediately.
Per serving (1/2 recipe): 216 calories; 0.8 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 1.4 g protein; 53.8 g carbohydrates; 41.8 g sugar; 4.9 g fiber; 37 mg sodium; 83 mg calcium; 0.7 mg iron; 6.7 mg vitamin C; 886 mcg beta-carotene; 2.1 mg vitamin E
Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Saturday, July 21, 2012


Look what's in store when you celebrate a Plant-Based Birthday--no dairy, no oil, no kidding! That's what my daughter, Sue, made for me for my 72nd.  You, too, can enjoy this fabulous treat.  Check out Ann Esselstyn's recipe for Birthday Cake in Prevent and Reverse Heart Disease by Caldwell, Esselstyn, M.D.

Thursday, July 19, 2012


Stay as Cool as a Cucumber with this satisfying Tabbouleh recipe for hot summer days:
1 1/2 cups bulgur wheat soaked 30 mins. in 1 1/2 cups boiling water, drained
Add chopped Veggies:  1 tomato, 1 cucumber, 1 onion, 1 minced garlic clove
(also add cooked corn, chopped peppers & zucchini, shredded carrots)
1-2 freshly squeezed lemons
Salt & peper to taste
1 lb garbanzo beans cooked or canned, rinsed and drained
1/3 currants or chopped raisins soaked in water 10 mins. and drained
1/2 cup each, chopped fresh mint & fresh parsley
 Pinch of cinnamon & cayenne
Serve on greens or as filling for 100% whole wheat pocket bread 

Wednesday, July 11, 2012

Saturday, July 7, 2012

The Word is out about MILK...

Check out Mark Bittman in the New York Times.  I promise I won't say "I told you so"!


Oil free Plant-Based cooking and eating has its challenges.  One of them is cooking without oil.  Let's try it. Start off with some chopped onion and a hot skillet/pan and a utensil to keep the onion from burning--I use a wooden spoon.  Stir until onion begins to soften and brown slightly.  This is called "dry saute".  Now add a splash of liquid, any liquid--water, plain or fancy vinegar, beer, wine, fruit or veggie juice, soy sauce, veggie broth--depending on the desired flavor. Add other ingredients and a little more liquid as needed.  There you have it--oil free cooking!

What about baking without oil?  Try substituting applesauce, applebutter, mashed banana or prunes for the oil. 

What about salad dressings and sauces? Purchase oil free/fat free dressings or make your own by eliminating the oil and blending a variety of flavorful ingredients such as mustard, roasted red pepper, lemon, baked sweet potato to name only a few.  A good oil free cookbook such as the Esselstyns' Prevent and Reverse Heart Disease is filled with creative ideas.

Now let's throw away the extra virgin olive oil, canola oil, safflower oil, corn oil, peanut oil, butter, coconut oil, sesame oil, fish oil--all the oils that have been destroying the lining of blood vessels while adding empty calories, making us fat and sick!

What's the scientific basis supporting oil-free eating? Check out Dr. Esselstyn's youtube here:  4 min. segment entitled NO OIL

Tuesday, July 3, 2012

Plant-Based Eating "ain't beanbag"...

But it sure helps to know your beans! Beans are the "backbone" of Whole Food Plant-Based Nutrition.  They are rich in fiber, vitamins and minerals, as well as protein. Shown are a few of the amazing variety of dried beans available in your local grocery store.

You can get pre-cooked beans in cans (be sure to drain and rinse or buy unsalted).  Or you can cook your own.  Don't be dry beans is as easy as boiling water!  Some take longer than others.  Split peas and lentils are the quickest cooking, under an hour. Other beans take longer.  It helps to soak them in a pot of water overnight if possible, drain, and rinse. Then simmer the beans in water til soft. Now you have cooked beans for salads, dips, main dishes, side dishes, bean burgers and loaves or try this fabulous Baked Bean recipe adapted from JOY OF COOKING:

Soak 2 cups dried white beans or navy beans.  Drain, then cover with water and bring to a boil, then simmer slowly, covered, until tender, about 1 hour. Preheat oven to 250.  Drain beans, reserving cooking water.  Combine beans in a casserole with 1 cup boiling water, 1 chopped onion, 6 Tbls molasses, 6 Tbls catsup, 1 Tbls dry mustard, 2 Tbls Worcrstershire sauce, 1 tsp curry powder, 2 Tbls brown sugar, 2 Tbls prepared mustard.  Bake, covered 4 - 5 hours; uncover for the last hour of cooking.  If they become dry, add a little reserved bean water.

Monday, July 2, 2012

Squash Blossoms for lunch?!

Every morning I awake to stunning golden squash blossoms peaking out from under the huge umbrella leaves of the zucchini plants in our kitchen garden.  My cookbooks tell me to stuff these blossoms with rich  mixtures of egg & cheese, then fry them before serving!  What's one to do on an oil-free Plant-Based diet?

Let's get creative...I already have some cooked brown rice and a newly opened jar of peach mango salsa.  Let's add some minced celery and red onion, chopped fresh tomato, lime juice and cilantro to make a delicately flavored rice salad filling. If you don't have these ingredients, experiment with what you do have.  Try another grain...quinoa, barley, wheat berries, bulgar, or make a bean dip, add your favorite minced raw or steamed veggies & herbs.  Now gently stuff the delicate blossoms.  You can eat them raw or steamed, but don't deep fry.  Leave that to the SAD (Standard American Diet) folks!  Enjoy!