Living the WELL Life

The Beat Goes On-Class Recipes

Saturday, December 15, 2012

Lotus Root Kinpira
Mac and Cheese

Lotus Root Kinpira
An excellent source of folates, blood cleansers, beta carotene, vitamins C and B6, as well as potassioum and inulin which can help lower cholesterol, this powerful dish will ensure that your ticker keeps on ticking.
Makes 2-3 servings

2 teaspoons avocado oil
1 cup fine matchstick pieces burdock
sea salt
1 cup fine matchstick pieces carrot
1 cup thin half moon slices fresh lotus root
3-4 thin slices fresh ginger, fine matchstick pieces
generous pinch chili powder
soy sauce
1/4 cup minced fresh parsley, for garnish

Heat oil in a skillet over high heat and saute burdock, with a pinch of sea salt, until shiny with oil, about 2 minutes.  Stir in carrot, a pinch of salt and sauté for 1 minute.  Stir in lotus root and ginger, a pinch of salt and sauté for 1 minute. Season lightly with soy sauce, chili powder and sauté until the vegetables are just crisp-tender, 3-4 minutes.  Serve hot, garnished with minced parsley.

Mac and Cheese
There are lots of vegan recipes for mac and cheese but a lot of them have ingredients that I don’t really like. They’re complicated and the results make the dish seem unfamiliar. In this version, the techniques are the same but the ingredients are healthier and just as delicious
Makes 4––5 servings

3 tablespoons vegan butter substitute, like Earth Balance
2 tablespoons whole wheat pastry flour
8 ounces low-fat vegan mozzarella-style cheese
2 cups unsweetened almond milk
Sea salt
1 tablespoon garlic powder
1 tablespoon paprika
1 tablespoon turmeric
Cracked black pepper
1 pound elbow macaroni

2 tablespoons vegan butter substitute, like Earth Balance
½ cup whole wheat bread crumbs
½ cup almond meal

Preheat oven to 350°F and bring a pot of water to a boil with a generous pinch of salt.

Place vegan spread in an oven-proof Dutch oven (that is oven proof) over medium heat. As the spread melts, stir in flour, vegan cheese, and almond milk. Whisk into a smooth paste. Season to taste with sea salt and whisk in garlic powder, paprika, turmeric and black pepper to taste. Whisk very well.

While the sauce cooks and when the water boils, cook macaroni until about 80% done. Stir pasta into sauce, mixing gently to coat evenly.

In a small saucepan, melt vegan spread and mix in bread crumbs and almond meal. Top the macaroni mixture with the bread crumb mixture and bake for 30–35 minutes, until the cheese is bubbling and the topping is browned.

Fat and You

Lentil Tomato Salad
Eggless Salad
Bombshell Blondies

Lentil Tomato Salad
Chilled or warm, this richly flavored lentil dish is satisfying as a light main course or a side dish because it’s loaded with protein, fiber, and heart-healthy compounds.
Makes 4–5 servings

1 cup dried lentils (preferably baby Italian or French), rinsed well
3 cups spring or filtered water
1 bay leaf
Extra- virgin olive oil
3 cloves fresh garlic, minced
½ medium red onion, diced
Sea salt
Cracked black pepper
3–4 sprigs fresh basil, leaves removed, coarsely chopped
3 sprigs fresh flatleaf parsley, minced
2 cups diced tomatoes (canned or fresh)
Red wine vinegar

Place lentils, water, and bay leaf in a sauce pan over medium heat. Bring to a boil, cover, and reduce heat to low. Cook until lentils are soft, but not mushy, about 45 minutes. Drain any remaining water and set aside.

Place a small amount of oil, garlic, and onion in a skillet over medium heat. When the onions begin to sizzle, add a pinch of salt and pepper and sauté for 2–3 minutes. Stir in basil, parsley, and tomatoes and season to taste with salt and pepper. Simmer for 2-3 minutes to develop flavors. Remove from heat and stir in cooked lentils and a splash of red wine vinegar. Serve warm or chilled.

Eggless Salad
If you have your doubts about tofu, then this is the recipe for you. With the texture of egg salad and all the flavor you expect, well, you could become a convert in no time. Your heart willth thank you!
Makes 3–4 servings

1 pound extra firm tofu, hand-crumbled
2 roasted red bell peppers, diced
2 stalks celery, diced
1 small carrot, shredded
4 whole green onions, green and white parts, diced (use the whole green onion)
½ cup vegan mayonnaise, like Vegenaise
2–3 sprigs fresh flat-leaf parsley, finely chopped
1 teaspoon garlic powder
¼ teaspoon turmeric
1 tablespoon Dijon mustard
1 teaspoon sea salt
½ teaspoon cracked black pepper

Combine tofu with peppers, celery, carrot and green onions.

Make the dressing by mixing mayo, parsley, garlic powder, turmeric, mustard, salt, and pepper. Adjust seasonings to taste. Stir into tofu mixture to combine. Chill completely before serving on bread or crackers.

Bombshell Blondies
Blondies are just as rich as brownies, but different . . . just like blondes and brunettes. Who has more fun? You decide.
Makes 16 bars

¾ cup cooked or canned pumpkin
⅓ cup avocado oil
½ cup brown rice syrup
¼ cup unsweetened almond milk
1 teaspoon pure vanilla extract
1 cup whole-wheat pastry flour
½ cup semolina flour
Pinch sea salt
Generous pinch ground cinnamon
Pinch ground ginger
½ teaspoon baking powder
½ cup coarsely chopped walnuts
½ cup non-dairy dark chocolate chips or chunks (optional)

Preheat oven to 350°F and lightly oil an 8 x 8-inch brownie pan.

Using a hand mixer or whisk, whip together pumpkin, avocado oil, syrup, almond milk, and vanilla. Fold in flours, salt, spices, and baking powder to form a smooth batter. Fold in nuts and chocolate, if using. Spread batter evenly in prepared baking pan. Bake until a toothpick comes out mostly clean (these are meant to be moist), between 25–35 minutes. Do not overbake; you want these moist and chewy, not dry.

Allow blondies to cool for a full 30 minutes before slicing into squares so the flavors can develop and the chocolate can set as the blondies cool. Store in a sealed container.

How Sweet It Is
Cinnamon-Scented Butternut Squash Soup
Curried Chickpeas and Potatoes

Cinnamon- Scented Butternut Squash Soup
When the weather outside is frightful, there is nothing more delightful than winter squash. It’s sweet, comforting, warming, centering, and loaded with antioxidants to ward off colds and flu. In this soup, I add cinnamon to up the ante on the warmth, increase sweetness, and help to stabilize blood sugar.
Makes 4–5 servings

Avocado oil
1 yellow onion, diced
Sea salt
3 cups diced, unpeeled butternut squash, do not peel
Generous pinch ground cinnamon
1 cup unsweetened almond milk
3 cups spring or filtered water
Whole nutmeg, to be grated for garnish

Place oil and onion in a soup pot over medium heat. When the onion begins to sizzle, add a pinch of salt and sauté for 2–3 minutes. Stir in squash and cinnamon to taste. Add milk and water, cover and bring to a boil. Reduce heat to low and cook for 35 minutes or until squash is tender.
Transfer soup to a food processor and puree until smooth. Return to the soup pot and keep soup on low heat until ready to serve. You may also use an immersion blender to puree the soup.
To serve, ladle soup into individual bowls and garnish with a few grates of nutmeg.
Curried Chickpeas and Potatoes
A quick and tasty main course, this will leave you with no excuses to order take out. This spicy stew will satisfy you on many levels, but don’t let the ingredient list scare you. It’s lots of little pinches of spices and you can omit any that you wish and still have a great nutrient-dense stew.

Makes 3–4 servings
1 tablespoon avocado oil
1 red onion, diced
3 cloves fresh garlic, minced
Sea salt
1-inch piece fresh ginger, finely minced
½ teaspoon cumin
½ teaspoon turmeric
¼ teaspoon crushed red pepper flakes
¼ teaspoon chipotle or other chili powder
2 cups diced new or fingerling potatoes, do not peel
1 cup canned organic chickpeas, rinsed well
1 cup spring or filtered water
Fresh lemon juice to taste
2–3 leaves fresh kale (or other dark leafy green), coarsely chopped

Place oil in a deep skillet over medium heat. Add onions, garlic, and ginger and a pinch of salt. Sauté for 2 minutes. Stir in spices to coat the onions. Add potatoes and cook, stirring, until the potatoes are browned at the edges and tender, about 6 minutes. Add chickpeas and water. Season to taste with salt. Bring to a boil, cover; reduce heat to low and cook until all liquid has been absorbed, about 7–10 minutes. Remove from heat, stir in lemon juice and kale (until it just wilts) and serve.

In 1997 58 billion was spent on coronary heart disease. 108 billion on coronary heart disease, but if you combine all the diseases of the cardiovascular system  you would have to say 475 billion spent on cardiovascular/stroke each year 1 out of 10 americans have a chronic health condition Niacin (form of vitamin b) has proven to be more effective than Lipitor and crestor in new studies Type 2 diabetes patients more likely to develop coronary artery disease 49% of americans have at least 1 of the 3 symptoms of heart disease 600,000 die of heart disease each year…1 in 4 deaths 1.5 million americans will have a heart attack each year…2/3 are the first one
At risk if:
Type 2 diabetes
Excessive alcohol consumption
Lack of activity
Poor diet
Barring genetic conditions, almost 100% of heart disease is preventable and unless the muscle is damaged, 100% is reversible. Costs of cardiovascular disease costs will triple by 2030 Pfizer spent 1 billion on a drug that would raise good cholesterol and reduce plaques in arteries with no luck. Joke is: ‘eating well won’t make you live longer, it just seems like it’ Fundamental cause of cardiovascular disease is not cholesterol, but inflammation (warmth, redness, pain, swelling) If the inflamed part of the body continues to be injured, no cure…if inflammation stops, the body will heal itself…like a cut on your hand…if you continue to bang it or abrade it, it stays inflamed, but if you cover it, treat it, it heals. The lancet reveals that 82% of heart disease is reversible with lifestyle changes and no drugs. As long as americans continue to eat their high fat, low fiber diets and sit on the couch, heart disease will not change.


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