Thank you Susan for the kind words!  Meatless Monday (phrase coined by Paul McCarney) luncheon was a hit again in March.  The luncheons are always Vegan, always gluten-free, most of the time soy free, and very little to no processed foods used.  These luncheons are inspired by my passion for healthy eating and helping others with their diets for optimal health and well-being.  We do not preach Veganism but believe that the more plant-based foods in your diet, the better off we all are.  “Forks Over Knives” documentary is often spoke of at the luncheons which links the [over] consumption of animal foods to disease.  Very eye-opening.  The recipes chosen today were some of my favorites from “The Gluten-Free Vegan” by Susan O’Brien and modified slightly for my tastes.  The salad dressing came from a new website I discovered recently www.carrieonvegan.com which I immediately put on my pinterest site.  Enjoy!

• 2 large yams
• 1 T grapeseed or coconut Oil
• 1 C chopped onion
• 2 T seeded, chopped red bell pepper
• 1 sm. Jalapeno, diced
• 2 cloves garlic, chopped
• 1 C seeded and diced tomato (Roma’s are good for this)
• 1 C tomato salsa (your favorite brand or homemade)
• 1 t chile powder
• 1 t ground cumin
• 1 (15oz) can organic black beans, drained and rinsed
• 2/3 C chopped fresh cilantro
• 2 T lime juice
• ½ t sea salt
• ¼-1/2 t freshly ground black pepper
• Optional: 8 rice or hemp tortillas, taco shells, tostada’s or chips
• Optional: Guacamole (or avocado chunks to top)

1.  Bake yams in oven at 400 degrees until soft but not mushy.  Peel and cut into cubes
2. Sauté onion in oil until soft, 3-4min
3. Add red bell pepper and jalapeno, sauté 3-4min
4. Add garlic, cook 1min
5. Add cooked yam cubes
6. Add diced tomatoes, salsa, spices, black beans, cilantro and lime juice
7. Heat through
8. Season with salt/pepper
9. Heat tortillas and fill with mixture.  Serve with guacamole or avocado if desired.

• 2 large avocados
• 1 clove garlic, chopped
• ½ seeded and chopped red bell pepper
• 1 small jalapeno, seeded, chopped finely
• ½ cup fresh cilantro
• ¼ t ground cumin
• Juice of 1 lime
• Pinch of red pepper flakes
• Salt and Pepper to taste

• Greens (red lettuce, romaine, green lettuce)
• In season veggies (red cabbage, carrots, beets – lots of color)
• Note: beets high in VitC, Iron, Magnesium, Fiber, Folate, Potassium, Manganese.  Great cardio vascular food, lowers cholesterol, anti-aging. Leaves are edible too.
• Nuts and/or seeds (we used walnuts soaked overnight and dried)
• Fruit (we used raisins)
• Avocado (we left out since we had guacamole)
• Fresh herbs (Cilantro, parsley, etc.)
• Onion (green, leeks – milder)

• 1 medium ripe avocado
• 1 C orange juice
• 2 garlic cloves, chopped
• ½ C raw, unsalted cashews
• ½ C white balsamic vinegar (I used apple cider vinegar)

• ½ C organic peanut butter
• 1/8 C pitted and chopped Medjool dates
• ¼ C chopped pecans
• ¼ C sesame seeds
• ¼ C agave nectar syrup
• 1 T flax seeds ground (recipe called for arrowroot powder)
• 1/8 t ground cardamom

1. Line cookie sheet with baking parchment
2. Place all ingredients in mixing bowl and stir together until mixed well.
3. Roll into balls and place on cookie sheet.
4. Chill until set.

We had a fabulous group this past Monday at Meatless Mondays, a plant-based cooking demo with a luncheon.  Here are the recipes we made and enjoyed.  Please make comments if you want to add anything or if you tried them.  I would love to hear from you!

First was the "several-days salad" meaning that if you lightly coat your salad with olive oil, you can keep it in the fridge for several days without going bad.  Do NOT add vinegar or salt as it will wilt the lettuce.  I learned this valuable tip from Chef Rachel Albert.  Add any vinegar, salt and any moist fruit or veg at the time you eat it  i.e. avocado, tomato, etc.  We put pine nuts, raisins and avocado's on the side to put on individuals plates because they tend to drop to the bottom of the bowl. 

Several Days…. Greens Salad

• Arugula, Romaine, Mixed Greens or other greens
• Purple or Green Cabbage
• Green Onion or leeks
• Shredded Carrots
• Cilantro or Parsley or Basil
• Seeds or nuts (walnuts, pumpkin seeds, almonds, pine nuts, etc)
• Olive Oil
• Balsamic vinegar
• Avocado, tomato, raisins

 Cut, chop, shred greens and vegetables. Drizzle Olive Oil on salad and mix well.  Keep in refrigerator for several days preserved by the oil.  (Do NOT add vinegar or salt until ready to eat)

 Add just before eating: 

• Balsamic Vinegar (or other vinegar), Salt, and/or other seasoning
• Add avocado, tomato, raisins or other fruit
• Add leftover quinoa or brown rice and/or beans for heartier salad

Next, we made Thai Vegetable Soup and used coconut milk to make creamy without any dairy.  MMMM

Thai Vegetable Soup

• 1 onion chopped
• 4 garlic cloves
• 1 T Grapeseed or Coconut Oil (high smoke point)
• 2 Large Carrots chopped
• 1 Red Bell Pepper
• 1 ½ cups Shiitaki, Cremini or Bella Mushrooms, clean (and de-stem shitaki)
• 2 cups vegetables – possible choices: green beans, cabbage, broccoli, cauliflower, sweet potatoes, turnips
• 1 T chopped jalapeno (optional)
• 1, 14oz can coconut milk
• 14 oz water
• 2 T Tamari or Braggs Amino Acids (soy sauce)
• Juice of 1 lime or ½ lemon
• Pinch of red pepper flakes (add chili paste for spicier soup)
• ¼ cup chopped cilantro (save some for garnish)
• Pinch of cumin, turmeric, and cardamom
• Salt and Pepper to taste

1.  Sauté’ onion and oil over medium heat for 4-5min. 
2. Add carrots, bell pepper and cook another 2-3 min. 
3. Add mushrooms, cabbage, potatoes, and turnips and cook another 5-6min. 
4. Add coconut milk, water, Braggs, lime/lemon, spices, rest of vegetables (broccoli, cauliflower) and simmer 20-30min over low heat. Adjust seasoning as needed. 
5. Garnish with cilantro, pepper, and avocado before serving.  Add precooked quinoa/rice in bowl for heartier meal. Makes 4 generous servings.

Next we made a RAW pecan pie with nuts and fruit. It was a real hit!  I like to add some raw dishes to each luncheon.  This came from a RAW food prep class I took from Janet Lee in Chandler.  Thanks Janet! 

Raw-licious Pecan Pie

• 50 Dates soaked and pitted
• 2 Cups raw Macadamia Nuts
• 2 Cups raw Pecans
• 1 tsp ground Cinnamon
• 1 T Vanilla
• 1 t sea salt
• 1 C raw dried coconut
• Coconut oil for bottom of pan

1.  Soak dates for 20min to 1hr.  Combine mac nuts and 10 dates in food processor & some salt. Process until clumping. 
2. Grease bottom of 9-inch pie pan with coconut oil and add dried coconut to keep from sticking.  Press dates/mac nuts mixture into bottom of pan and up the sides to form a crust.  Set aside.
3. Combine remaining dates, cinnamon, salt, vanilla in food processor until mixture has smooth consistency.
4. Spread filling over the crust.
5. Arrange raw pecans on top and press lightly.  Serve immediately or refrigerate.

Thanks to all the participants that make these luncheons a success!  I added one additional class in March as the luncheons are filling up fast.  Both luncheons are full already.  If interested, sign up in April!  To your health....

In my health journey I have wondered if the next step is to move to a 100% raw plant-based diet.  Today, I have a combination of raw and cooked plant foods.  Going 100% raw would certainly limit some of my favorite cooked plants such as grains, yams, eggplant, squash, and many more.  So the question is, would it be healthier to be on a 100% raw plant-based diet even though I have to give up some of Mother Nature’s gifts?  For me, I feel right on my current diet.  But I still look for validation of this.  So let’s explore. 

When vegetables are picked, degradation begins.  It is certainly best to prepare and eat plants as soon as possible after harvesting them.  Refrigeration helps to slow the degradation.  And in fact, the fat-soluble vitamins A and E absorb better in the body when lightly cooked but water-soluble vitamins like C and B can be lost when cooking with water which is discarded (steaming) according to www.fitday.com   

According to Dr. Fuhrman (www.drfuhrman.com), author of New York Times bestseller Eat to Live, there are benefits of consuming raw fruits and vegetables but just as many benefits to cooking them. He believes that a balance of the two is essential to good health. 

With that said, cooking methods most certainly play a part in the healthfulness of your vegetables.  Dr. Fuhrman says that baking at high temperatures and especially fried and barbecued foods form a toxic compound and can be dangerous to our health.  Conservative cooking, on the other hand, only reduces a small amount of nutrients.  These nutrients, including plant protein, are also much more absorbable with light cooking.  If eaten raw, we may pass them through our system without absorption in many cases.  Dr. Fuhrman is clear to note that cooking nuts on the other hand reduces the absorption of protein.  In this case, raw is best.

Dr. Fuhrman encourages raw food consumption and a raw salad to be the main dish.  Raw food is necessary for optimal digestion and normal bowel function.  To balance the raw, cooking vegetables in soups will allow consumption of any vitamins lost in the broth and allow easier absorption of these vitamins.  In summary, “it is healthier to expand your nutrient density, your absorption of plant protein and your nutrient diversity with the inclusion of some conservatively cooked food in your diet.”

 http://www.drfuhrman.com/faq/question.aspx?sid=16&qindex=4

 http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/keeping-the-vitamins-nutrients-in-cooked-veggies.html

•  1 cup walnuts
• 1 scallion chopped
• 1 celery stalk chopped
• ½ red bell pepper
• ½ t sea salt

Mix in food processor or blender until creamy.  Enjoy with vegetables or crackers as a dip, or add to Swiss Chard/Kale/Romaine/Spinach wrap. (we used Swiss Chard -yum)!

This is a favorite of mine. So easy to make and enjoy in your fridge up to 5 days as a wrap, on salad, a dip for veggies or crackers, etc.  Step aside hummus, there's a new gal in town...

Roasted Veggies with Rosemary

•  2 lbs carrots (or combo of sweet potatoes, parsnips, brussel sprouts, etc.)
•  2 T coconut or grapeseed oil
•  2 t dried powdered rosemary, thyme, sage or herb blend
•  ½ t sea salt
•  ½ t ground black pepper
•  1 onion (optional)

1.  Preheat oven to 400 degrees F.  Add oil to roasting pan.
2. Cut carrots into 3-4in lengths, cut lengthwise, and cut again lengthwise (French fry size)
3. Add to roasting pan and toss with oil to coat.
4. Add herbs, sea salt and pepper and toss again
5. Roast vegetables, uncovered for 40 min or until tender and lightly golden turning them after 15-20min
6. Serve warm or cool
7. Refrigerate leftovers and eat within 3 days.

This was one of my favs!  The presentation is so colorful and the taste, amazing! The purple and red carrots I found at the Farmers market made it not only sweeter, but really fun.  The yams are so sweet in this dish as well. Brussell spouts, no more bad rap for you my high-protein friend.  And the parsnips were a treat for those that never prepared them before.

Grilled Portobello

•  2 portobello mushrooms
•  2 ½ T oil (coconut, grapeseed, non-gmo canola oil)
•  2 T chopped onion
•  2-3 garlic cloves, chopped
•  1 ½  T balsamic vinegar
•  Herbs/spices (optional) 

1.  Clean mushrooms and remove stems. Place caps on a plate with gills up.
2. In small bowl, combine oil, onion, garlic, vinegar, herbs/spices.  Pour mixture over the mushroom caps and let stand for 1 hr
3. Grill over hot grill for 10 min. Serve with quinoa, brown rice, etc

The quinoa was a nice light option to serve with the portobello. Extra juice from the mushrooms went nicely as a sauce for the quinoa.  These puppy's are filling!

RAW Sweet ‘n Tangy Brownies

• 2 cups Raisins
• 2 cups Walnuts
• ½ cup Raw Cacao Powder (doesn't have to be RAW)
• 1 cup Dates (soaked 20min)
• 1 Lemon (or orange)

 Put raisins in walnuts in food processor and mix until it sticks together nicely.  Add cacao powder as you mix further.  Put mixture in shallow 9x9 pan.  Put dates and peeled lemon into food processor and mix.  Add to top of pan.  Refrigerate and enjoy. 

This desert was a big hit!  Sweetened with fruit, it's healthy enough for breakfast!

Plant Foods (limited meat and dairy, MORE fruits & vegetables)

Plants have anti-inflammatory and antioxidant properties that can help our bodies deal with pollution, chemicals, radiation, etc.  Plant foods also assist the immune system to fight the abnormal cells.

Cruciferous vegetables are your best friend in cancer prevention.

Green leafy vegetables as well as brocolli, cauliflower, bok choy, and cabbage are included in this yummy family.

Garlic and onions, oh my!  

Both linked to reduction of some cancers.  Garlic stops cancer from growing and boosts your immune system!  Prepare garlic and onions during the last few minutes of cooking to retain the active ingredients OR use raw in salad dressing, dips, or sauces.

Cooked Tomatoes

Cooking tomatoes allow the body to absorb lycopene which has anti-cancer action. This little friend is also found in “pink grapefruit, watermelon, and guava.” Choose fresh organic tomatoes or those found in a jar.  Since tomatoes are acidic, they will eat away at the lining in cans which may cause health issues. Stay away from canned tomatoes!

Shiitake, Maitake, Reishi

We are still speaking English here.  These are mushroom power houses with amazing health benefits including anti-cancer properties. Try to replace your button mushrooms with one of these to spice up your immunity. 

Flavonoids have anti-cancer effects.

Find them in red/purple/blue fruits like “red grapes, cranberries, blueberries, and pomegranates.”

Weeds - Bring weeds into your plant family too!

Dandelion and stinging nettle are two herbs that have amazing health benefits.  They can be prepared as food or as a tea.  Essiac is an herb blend that has been known to kill cancer cells in clinical studies. 

Green tea – do you need to be reminded again? 

Black, green and red teas have been linked with a reduced risk of “gastrointestinal, pancreatic, bladder, prostate, ovarian, uterine, and breast cancer.”  In lab tests, green tea “inhibits cancer cell formation, proliferation, invasiveness, and metastatis and provokes cancer cell death.”  Need we say more? Drink your green tea!  3 cups daily.

Tumeric has amazing anti-inflammatory and anti-oxidant properties as well as polyphenol cancer fighting properties. 

Throw some turmeric in that next warm meal or put a teaspoon in your smoothie.  Curried vegetables often have lots of turmeric so eat up!

Milk thistle falls into this polyphenol category as well. 

Grind it fresh and sprinkle on food or put in your smoothie.  This also just may be the best liver herb to boot!

 Eating right is VERY important to good health.  There are other factors however that are worthy of mention: getting enough sleep, regular exercise, managing stress, emotional well-being, avoiding cigarette smoke, and regular cancer screening tests.  Be well in 2012 and for all your living years!

This information was sourced and summarized from Herb Companion.  read more here

Southwest Sweet Potato Salad

2 lbs Sweet Potato or Yams and/or red potatoes

½ cup chopped Onion or Leeks

½ cup chopped Celery

1 ½ cup Corn

½ cup chopped red bell pepper

1 can (15oz) Black beans (rinsed, drained)

1 jalapeno pepper seeded, chopped

½ cup fresh Cilantro

Dressing

¼ cup Veganese

¼ cup oil/balsamic dressing

2 T Dijon Mustard

Splash Braggs Amino Acids

Instructions:

Boil or steam potatoes (not too soft), cool, cut in cubes

Sauté’ onion & corn in skillet

Add all ingredients to potatoes, toss gently

Mix dressing in blender or using whisk and pour over salad. 

Chill 1 – 24 hrs.  Enjoy!

Rainbow Curry with Swiss Chard

1 T oil (grapeseed, coconut, peanut) in pan

Add onion, garlic, ginger, to oil at 300 degrees, sauté’

Add 1 T curry paste, cook 1min (or other spices)

Add 14oz coconut milk, splash Braggs Amino Acids (soy)

Add carrots, cook 5 minutes

Add purple cabbage, red peppers, zucchini, green beans, eggplant, broccoli, cauliflower, cooked potatoes/yams… Cook 15min uncovered (sauce gets thicker)

Add green leafies (kale, swiss chard, spinach, basil), stir, add lid, steam 2-3 min

Add mushrooms, tomato last if desired

Serve with Quinoa (or brown rice)

Vegan Chocolate Chip Brownies

1 (16oz) salted almond butter or peanut butter

1 banana (or 2 eggs)

1 cup agave nectar (or other sweetener)

1 T vanilla extract

½ cup cacao powder

½ t sea salt

1 t baking soda

1 cup dark chocolate chips 73% cocao (without milk)

Instructions:

Blend almond/peanut butter until smooth with hand blender

Smash banana with fork and blend in

Add agave, vanilla, blend

Add cacao, salt, baking soda, blend

Fold in chocolate chips

Grease 9x13 pyrex baking dish

Bake 35-40min at 325degrees

Our busy lives have moved American’s into finding convenient ways to feed our families.  Mass corporate farming methods and government subsidies on meat has allowed consumption of animal products to be inexpensive and convenient for our needs.  The mass corporate farming methods and our busy lives has moved Americans into a diet that is simply killing us!

Some facts on the subject:

• 2/3 of us are overweight
• Cases of diabetes is exploding including children
• 50% take at least one prescription drug
• Heart disease, cancer and stroke are the leading causes of death in the US.
• 90,000 cows and calves slaughtered every day in the US
• 14,000 chickens killed every minute
• Steak in the grocery store would cost $90/lb if it wasn’t for government subsidies.
• In 2000, 89% of ground beef tested contained E. coli.
• Because of the mass farming, animal waste is no longer fertilizer, it is out of control and deadly. And, it shows up in the meat.  Factories have been built to band-aid this issue adding ammonia to the meat in order to kill the feces, E coli, etc.
• Cows that eat grain (vs. grass) give an unhealthy balance of Omega 6 (vs. omega 3) which is linked to cancer.
• Hormones are used for plumping up animals.  Hormone use in animals we eat have been linked to:
  • early onset of puberty in girls,
  • developmental problems,
  • reproductive issues,
  • development of breast, prostate and colon cancer
• Anti-biotics are required to keep the animals free of disease in the crowded conditions.  Our healthy intestinal bacteria get wiped out with increased antibiotic consumption and we are less able to fight off disease.
• Animal protein specifically dairy is chief cause of osteoporosis
• Milk and meat contains phosphorous and when combined with calcium prevents absorption.
• Dairy free countries have the lowest rates of osteoporosis.
• 50% less bone loss found in those with a vegetarian lifestyle.
• Great calcium sources that your body identifies with include: leafy greens, beans, and sea vegetables

Evidence shows that a whole food plant-based diet can prevent, and in many cases, reverse degenerative diseases including: heart disease, cancer, osteoporosis, arthritis.  Research shows that the standard American diet, including 20% animal protein, grows cancer cells.  Consuming plant protein does just the opposite.

Much of this information is alarming.  It may or may not convince readers to rid their diets of animal products, but it may give thought to the amount we consume on a daily or weekly basis.  Taking small steps and having patience may help ease any changes you feel you want to make.  For some, reducing meat/dairy consumption by at least one day /week is a good first step.  Paul McCartney started “Meat Free Monday”  for awareness onto health ramifications and the impact it puts on our planet.  Another good step forward is choosing organic meat and dairy to avoid the overuse of hormones and anti-biotics.  Consider loading your plates with veggies, rice, beans, squash, sweet potatoes, etc. and a much smaller portion of meat or none at all.

In the words of Albert Einstein, “Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet”

Related articles

• Forks Over Knives (alternativelivingforthexygeneration.wordpress.com)
• My Vegan Journey (truebalancewellness.com)
• Forks Over Knives from True Balance Wellness (truebalancewellness.com)

The Green Smoothie was to show how easy it is to get some great nutrients quickly.  Lemon juice is great to cut the bitter greens a bit.

Green Smoothie Staple

• Greens (arugula, spinach, or other)
• Lemon juice
• Fruit (Apple, Banana, Blueberries, Strawberries, etc.)
• Coconut Milk
• 1t Tumeric (anti-inflammatory)
• 1 T Maca Root (hormones, energy)

The "hearty" quinoa salad was to show how to make salad hearty.  I don't know about you but if I order a greens salad in a restaurant, I'm not satisfied.  Many beginning vegans don't find fruits and veggies filling enough.

Hearty Quinoa Cabbage Salad

• Quinoa (prep ahead of time, cool)
• Beans (garbonzo, or other)
• Green and Purple Cabbage
• Onion or leeks
• Carrots
• Arugula or Spinach or other greens
• Cilantro or Parsley or Lemon Basil
• Seeds or nuts (walnuts, pumpkin seeds, almonds, etc)
• Avocado
• Tomato

Dressing:

• Splash Lemon Juice
• 1/4 part Braggs Amino Acids
• 3 parts Olive Oil (or grapeseed)
• 1/2 part Balsamic Vinegar (or other vinegar)

Enjoy these yummy spring rolls with peanut sauce.   Use whatever veggies, rice, etc. you have laying around.  The mint leaves really makes it good.  Of course the peanut sauce is to die for.

Veggie Spring Rolls w/ Peanut Sauce

• Rice paper (Asian grocery store)
• Cabbage (purple, green)
• Carrot slivers
• Mint Leaves
• Avocado
• Brown Rice or quinoa

Dressing:

• Peanut Butter
• Braggs Amino’s or soy sauce
• Sesame Oil
• Rice Vinegar

Soak rice paper in warm water for 30 seconds or until flimsy.  Put whatever ingredients you want in them(ideas above) and wrap them like a burrito.

Had to introduce eggplant as I had bussels of them coming out of the garden.  This was a favorite from the guests especially those that never cared for eggplant.  Don't cook too long just enough to soften the eggplant.

Grilled Garlic Eggplant

• Eggplant peeled and sliced ¼ inch (can substitute portabella)
• Onion (sauté on stove w/ one clove garlic)
• 1/3 cup Coconut Oil or grapeseed
• 2-3 dashes Balsamic vinegar
• 1 Garlic clove
• Fresh Basil chopped
• Rosemary
• Oregano

Saute onions in pan.  Make paste with oil, vinegar, garlic and spices.  Grill/Fry eggplant slices in pan with saute’d onion.  Spoon paste on eggplant slices.  Med/low heat, let cook for 10min.

bon appitit!

There are other advantages besides the nutrition and carbon foot-print to buying local.  Buying locally-grown food supports healthier eating by eating foods in season.  Humans and Mother Nature are more in sync than most think.  There is a certain harmony to eating locally grown foods in season.

Another advantage to buying local is direct communication with the food growers at the local markets.  Farmers know if we are looking for organically grown food or perhaps beef from cows that are grass fed.  Farm visits are often an option as well.  Local farmers can get information directly from the consumer and make appropriate changes.  Contrary, food manufacturers and growers that are thousands of miles away often only make changes after there is noted market share loss.

In addition, local non-chain restaurants have an option to use locally grown food.  Eating at these restaurants not only helps the restaurant bottom line, but the farm as well.  And as more support is given to these restaurants, more people can be employed at the restaurant and farms, growing, harvesting, delivering food, and working at the markets.  The local economy can continue to thrive as demand increases locally and more jobs are created.

As consumers make better health choices, better choices for the environment by buying local, demand for local food in Arizona will change.  Supporting our local farmers, restaurants, and the like, not only makes good economic sense, it makes good health sense.