Tuesday, December 24, 2013


My daughter and family arrived for Christmas armed with SUGAR PLUMS, O MY!!!
So good, sweet and rich.  Dare I enjoy more than one?  Well, since it's Christmas and they are completely Plant-Based, maybe two would be OK?  I must confess, the second one melted in my mouth as easily as the first one.  One look at the recipe reminded me that fat and sugar, regardless of the source, even nuts and dried fruit, are rare treats for me and for anyone whose goal is optimum health.  So enjoy this rare treat today and then not again until next Christmas!
Visions of Sugar Plums
The Sugar Plum Fairy gets her name from a
traditional Christmas treat from England. They were
originally plums covered in sugar. They later became
small, plum-shaped candies made from dried fruit,
nuts, honey, and spices coated in sugar. Here’s a
recipe for making your own sugar plums.
Preheat the oven to 400ยบ. Place the almonds in a single layer on a baking sheet and toast
them in the oven for 10 minutes. In a food processor, chop the almonds and dried fruit. In
a bowl, mix together the orange zest, spices, and honey. Add the chopped nuts and fruit
and mix well.
Pinch off rounded teaspoon-sized pieces of the mixture and roll them into balls. Roll the
balls in the powdered sugar and refrigerate them in single layers between sheets of
waxed paper in airtight containers.
Makes about 36 sugar plums.
2 cups whole almonds
1 cup mixed dried fruit, such as
prunes, apricots, dates, or figs
2 teaspoons grated orange zest
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground allspice
1/2 teaspoon nutmeg
1/4 cup honey
1 cup powdered sugar

Wednesday, December 18, 2013


Easy, delicious, feed a crowd or just a few...

Pre-heat oven to 400
Prepare all the root veggies, tubers, and anything else you like (I chose carrots, potatoes, onions, garlic, mushrooms, purple cabbage, brussels sprouts, parsnip, tomato, kale, apple, and even mango).  Add a fructose-free, fat-free barbeque sauce, a squirt or two of Bragg's Aminos (soy sauce), a splash of balsamic vinegar to the bite-size veggies in the largest flat pan you have.  Place in oven covered for 1/2 hr and uncovered for 1/2 hr.  Serve with your favorite whole grain pasta.  Enjoy!   

Saturday, November 30, 2013


                                      Peas, Mashed Potatoes, FireBrigade Stuffing, Asian Slaw

Thursday, November 28, 2013

Winning Recipes From Our House to Yours

Our Plant-Based No Oil Thanksgiving Dinner included some old favorites: NAPA SUMMER SLAW (Blog archive 6/25/12), MUSHROOM STROGANOFF (Blog archive 3/2/13 or McDougall Quick & Easy Cookbook), David's Luscious Mashed Potatoes, Steamed Brussels Sprouts fresh from the backyard garden, AND 2 fabulous new recipes: FIRE BRIGADE STUFFING ( http://www.forksoverknives.com/fire-brigade-stuffing/) and PUMPKIN BREAD PUDDING (FORKS OVER KNIVES--THE COOKBOOK, P. 296). 

Don't wait til next Thanksgiving to try these outstanding dishes.

Sunday, November 24, 2013

WFPBNO Thanksgiving Menu from PCRM

Creamy Mushroom Bisque
Creamy Mushroom Bisque
Save-Cash Quinoa Loaf
Quinoa Loaf
Crispy Sage Mashed Sweet Potatoes
Crispy Sage Mashed Sweet Potatoes
Delicata Squash Stuffed with Holiday Rice
Delicata Squash Stuffed with Holiday Rice
topped off with Apple Crisp

Friday, November 22, 2013

Wednesday, November 20, 2013


Rebecca Moscoso, Sally Fintel and Elaine Simmerman share Plant-Based wisdom and experiences with the Plant-Based Eating Class on Nov. 20.  As a grand finale, we dine on a jiffy veggie stirfry with garlic, ginger, jalapeno and greens added to the recipe on July 15, 2013 of this blog. 

Photos by David L. Greer, committed to a lifetime of Plant-Based eating

Saturday, November 16, 2013

Brussels Sprouts for Dinner

From the backyard garden this week before the first frost--last of the Tomatoes,
first of the Brussels Sprouts.
We enjoy our sprouts steamed, baked and broiled.  Today we tried this recipe for MAPLE-GLAZED BRUSSELS SPROUTS adapted from Chef AJ in UNPROCESSED:

1 1/2 lbs Brussels sprouts
1/4 cup finely minced onions
1/4 cup maple syrup
1 Tbls Dijon mustard
1 Tbls tamari
1 Tbls cornstarch
Place trimmed & halved sprouts in small amount of boiling water for 2 minutes. Drain, rinse with cold water. Saute onion in a little water 2-3 minutes.Add boiled sprouts for 4 more minutes.
Whisk together maple syrup, Dijon mustard, tamari, and cornstarch in small bowl.
Pour maple syrup mixture over Brussels sprouts and cook for 2 minutes until sauce thickens.

Wednesday, November 13, 2013


John & Barbee Kiker join Dorothy Greet and the Plant-Based Eating class to share their personal experiences, insights and recipes for optimum health.

Photos by David L. Greer, a Plant-Based Eater for 3 years!

Wednesday, November 6, 2013


A panel of 3 Osher members & friends who embrace PlantBased eating for optimum health joined PlantBased Eating 101 on Nov. 6, 2013. Sue Barry, John Coleman and Phil Wheeler shared their personal health stories and the remarkable health benefits they are experiencing from PlantBased eating.

Photos by David L. Greer, a PlantBased eater

Monday, November 4, 2013

The meat industry is pretty scary

The meat industry is pretty scary  (Thanks to Gregory Shirota, Georgetown for his letter to the CAPE GAZETTE, Friday November 1, 2013)

Sunday, November 3, 2013


White beans and radish slivers on a bed of arugala lightly dressed with caper sauce and marmalade

Cauliflower steak on a mound of herbed mashed potatoes garnished with onion threads, shaved beets and delicate cherry compote

Thursday, October 31, 2013


Simmer, partially covered, for about 20 minutes
3 cups dry split peas
8 cups water
1 bay leaf
1 tsp salt
1 tsp dry mustard

Add and continue to simmer, partially covered, for 1 hour
2 cups minced onion
5 cloves garlic crushed
3 stalks celery, minced
2 medium carrots sliced or diced
1small potato sliced
Large bunch greens of any kind (turnip, mustard, kale, chard) finely chopped
More water as needed

Add lots of black pepper and 4 tbls red wine vinegar

Continue to simmer until ingredients are soft and blended together.  Use processor or blender if puree is desired.

Saturday, October 19, 2013


35 Participants gathered for a "crash course" in Plant-Based Eating sponsored by Lewes Presbyterian Church on Saturday Oct. 19.  After an introduction to the health benefits of Plant-Based Eating, we viewed the film FORKS OVER KNIVES and savored a variety of Plant-Based dishes.  You can find 4 of the recipes from the day in the Archives of this blog on the following dates:      SWEET & SOUR SAUCE - 7/15/13
     NAPA SUMMER SLAW - 6/25/12
     BAKED BEANS - 7/3/12

Wednesday, October 16, 2013


Nothing spices up a meal like fresh homemade Harvard Beets.  Here's an easy recipe revised from Joy of Cooking.

1 lb or so boiled & peeled fresh beets, sliced or chopped, set aside
Stir in a saucepan 1/2 cup cider vinegar, 1/4 cup sugar, 2 cloves, 1 tbls cornstarch, until thickened and clear
Add and heat beets.

We served the spicey beets with baked sweet potato and green bean salad. 

Beets, potatoes and green beans fresh from Historic Lewes Farmers Market.  It doesn't get better than that!

Monday, October 14, 2013


The Brits know how to dress up a potato!  They call it a JACKET POTATO--a baked potato served with 2 toppings.  Our favorites were fat free baked beans and mushrooms served on a steaming baked potato with a salad on the side--PLANT BASED, OIL FREE, DELICIOUS AND SATISFYING!

Friday, October 4, 2013

Henry VIII's Belly

One of many kitchens in Hampton Court.

Henry VIII was No Plant Based eater!  In fact his doctors ordered him to eat meat only because it would build up his strength!  NO VEGETABLES in later life.  No wonder that infamous girth was 52  inches at the time of his death before age 60!  That was not a WHEAT BELLY that did him in, it was a MEAT BELLY!

Thursday, September 5, 2013

Tips for Eating Healthfully While Traveling Abroad

Yours truly will be traveling in Great Britain for the next month.  We'll be putting into practice some of the tips in the following article.  We've also borrowed tips from some of the successful traveling Plant-Based eaters we know.  I'm hoping to share on this blog what works, what doesn't, what we learn and why it matters.  Wish us luck and lots of will power starting with English Breakfast!

Tips for Eating Healthfully While Traveling Abroad

Friday, August 30, 2013


Pinned Image

I'm always looking for VISUALS
 to help people make healthful food choices.  Here's a VEGAN FOOD PYRAMID I found on PINTEREST (great resource for Plant-Based eating).  Of course, it's the way we prepare and season this colorful bounty that makes the difference.  You can search PINTEREST for excellent Vegan/Plant-Based NO OIL recipes.  Happy eating!