🍄 Commonweal Meal 🏑 Smörgåsbord specials 🌟 (December-Northern | June-Southern Hemisphere)
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https://www.amazon.com/GSI-Outdoors-1304-1406-Vortex-Blender/dp/B001LF3I3O
GSI Outdoors Vortex Blender customer review: https://www.amazon.com/gp/customer-reviews/R3ELY0Y6421SI0/ref=cm_cr_arp_d_viewpnt?ie=UTF8&ASIN=B001LF3I3O#R3ELY0Y6421SI0
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1) ∞ Power Plate jars : Fruit, grains, greens & beans ∞ Pineapple Citrus Green Smoothie
2 cups of water
2 tablespoons white balsamic vinegar
2 small strips wholeleaf kombu, or dulse or nori
2 tablespoons flaxseed meal, or chia or hemp seeds
2 tablespoons plant-based protein powder (optional)
leaves of several twigs of fresh or dried thyme,
or 1 teaspoon of other fresh or dried herbs
1/4 teaspoon black pepper (~ 20 twists)
1 teaspoon ground turmeric
1/2 cup of (Bob's Red Mill) steel-cut oats
(optional: especially for a morning when you have little time for breakfast and
want to pack an entire Power Plate into your jars or mugs or polar bottle [fruit, grains, greens & beans])
1/2 of a 15-ounce can of (Eden) navy beans or great northern white beans
(optional: especially for a morning when you have little time for breakfast and
want to pack an entire Power Plate into your jars or mugs or polar bottle [fruit, grains, greens & beans])
2 cups (or 1 entire 8- or 10-ounce package) of organic frozen blueberries or frozen pineapple chunks,
or 2 cups total of other fruit combinations such as
1 entire 8- or 10-ounce package of frozen strawberries or
1 cup of red grapes (~ 30) + 1 cup of cranberries or
1 cup of cranberries (~ 30) + 1 cup of pineapple or
5 kiwis, 2 apples + 1 coat of red cabbage or
a mixture of papaya + other fresh fruit or
1 large ripe mango
1 cup of thickly sliced organic cucumber (~ 3 inches), washed but not peeled (optional)
1 cup thickly sliced fresh or frozen speckled overripe banana (1 large or 2 small bananas)
1 entire lemon, skinned lengthwise, seeds and pith included, or 1 lengthwise-skinned orange or 1/2 of a grapefruit
🕯 2 cups of fresh or frozen cut spinach & kale power greens, or 2 cups of
broccoli florets and/or arugula, cilantro, collard, parsley, romaine, swiss chard
🏑 Combine all of the ingredients in a tall strong 1100 Watt (Breville 620) blender. Press the preset Green Smoothie function button (1 minute). Press Green Smoothie again if you'd like it blended even more -> 5 mugs, or 4 jars or mugs + 1 polar bottle.
🏑 (Or purée the mixture in a hand-powered outdoor GSI Vortex Blender, https://www.amazon.com/GSI-Outdoors-1304-1406-Vortex-Blender/dp/B001LF3I3O. https://www.amazon.com/stores/node/17166513011?_encoding=UTF8&field-lbr_brands_browse-bin=GSI%20Outdoors&ref_=bl_dp_s_web_17166513011.)
Right away, rinse the blender jug, lid, and inner measuring lid and put them into a dishwasher (top tray only, for the lids). Or rinse the jug and lids, dry them off a bit, return the jug to its base and add 2 cups of warm water, secure the lid, press Auto Clean (-> 1 minute), then rinse the jug again quickly and dry it off with a clean towel. Store it with the lid off for good air circulation.
Power Plate jars: Fruit, grains, greens & beans (great war strategy, every morning) -Adapted from Chef Jersey Demic in the Windward Islands (made with kiwis, apples and red cabbage) and (made with blueberries or pineapple ); from Dreena Burton in Neal Barnard MD FACC, Pineapple-citrus green smoothie, The Cheese Trap, https://www.amazon.com/Cheese-Trap-Breaking-Surprising-Addiction/dp/1455594687/ref=sr_1_7?keywords=dr.+neal+barnard&qid=1579102573&s=books&sr=1-7, page 210; and from Kristi Funk MD, Dr. Funk's Antioxidant Smoothie, https://www.today.com/r…/antioxidant-smoothie-recipe-t128047, Breasts: The Owner's Manual (2018), pages 68-70, who wrote
"In my home, the jarring sounds of pulse/puree/liquefy/chop waken three little boys who, every morning, shuffle sleepy-eyed into the kitchen and plop down at the table. I pour each one a portion of my Antioxidant Smoothie, the ingredients of which I've been tweaking since 2012. I am pretty sure it contains the most cancer-kicking compounds found in one single glass of goodness on Earth. 🌍 The boys devour it, and I head to work knowing they downed a morning dose of phytonutrient fabulousness."
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2) ∞ Antioxidant smoothie ∞
3) ∞ Cranberry salsa ∞
4) ∞ Five-minute cranberry salsa ∞
1 12-ounce package of frozen or fresh whole cranberries
zest and fruit of 2 large oranges
1 cup or less of pitted dates
🏑 Put 1 12-ounce package of frozen whole cranberries into a tall strong (Breville 620) blender and let them start to defrost. (Or use fresh ones if they're available.)
🏑 Wash and dry 2 large oranges.
🕯 Use a microplane or grater to zest the oranges. Add the zest to the blender.
🏑 Cut the orange into large sections and add them to the blender.
🏑 Cut and pit and add 1 cup or less of dates.
🏑 Press Auto Pulse and pulse-blend the cranberries, oranges and dates briefly, until the salsa has as chunky a texture as you'd like.
🏑 This recipe tastes delicious on morning oatmeal, or as a sandwich-spread or wrap-spread.
Five-minute cranberry relish (December|June) -Adapted from Chef AJ, Forks Over Knives, https://www.forksoverknives.com/recipes/5-minute-cranberry-relish/#gs.FowEsdU.
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Not finished :
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https://www.pbnsg.org/recipe-collection/2019/12/15/pp-buffalo-cauliflower-bites-with-ps-creamy-ranch-dressing
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December | June
All-planet-team bowl
Running Start bowl
Bright Island bowl
Piccadilly Bowl
1 cup (Bob's Red Mill) steel-cut oats, toasted
1 medium (red) onion, chopped (about 1 cup)
4 cloves garlic, cut and chopped
4 ounces mushrooms, wiped with a damp dishcloth and cut into slices and wedges (about 1 cup)
1 bunch kale, rinsed, stripped and cut into pieces (need "a mountain of kale") (about 4 cups)
2 cups (fresh or frozen) broccoli, cut and chopped
1 large red bell pepper, cut and chopped
3 cups (Kitchen Basics) unsalted vegetable broth
6 tablespoons nutritional yeast
1 10-ounce package (organic) frozen corn (need about 2 cups)
8 shakes (drops) of (Cholula) hot sauce
freshly ground black pepper, to taste
add some fruit around the rim: blueberries? red grapes?
🏑 [Measure 1 cup of steel-cut oats into a small mixing bowl and set it aside.]
In a large deep skillet over medium-high heat, toast 1 cup of steel-cut oats until they are golden and fragrant, about 3 minutes. Stir them frequently. Transfer them to a small mixing bowl and set it aside.
🏑 In the same pan over medium-high heat, add 1 cup of cut and chopped onions and continue stirring for about 5 minutes, until they soften and begin to brown. Add drops of water or vegetable broth if the pan gets too dry.
🏑 Cut and chop and add 4 cloves of garlic and 1 cup of mushrooms. Cook for 1 to 2 minutes. Again, add drops of liquid to the pan if necessary.
🏑 Rinse the kale and add about 4 cups of it to the pan, while continuing to stir.
🏑 Cut and add 2 cups of broccoli and 1 large red bell pepper.
🏑 Cook until the kale is reduced by half, about 5 minutes more.
🏑 Add the [1 cup of] toasted oats. Add 3 cups of vegetable broth.
🏑 Add and stir in 6 tablespoons of nutritional yeast.
🏑 Bring to a boil, cover, lower the heat, and simmer for about 25 minutes, until most of the liquid is absorbed.
🕯 Stir in 1 package of frozen corn, partially defrosted.
🏑 Add 8 shakes or less of (Cholula) hot sauce.
🏑 Grind and add some black pepper.
🏑 Transfer the All-planet-team bowl to a (Pyrex) serving bowl, or just serve it from the pan.
🏑 Add some blue or red fruit around the rim: blueberries and/or red grapes
All-planet-team bowl (December|June) -Adapted from Jane Esselstyn and Ann Esselstyn, Piccadilly Bowl, https://www.youtube.com/watch?v=0ARC4e7Vjqo, and Piccadilly Bowl, The Prevent and Reverse Heart Disease Cookbook, https://www.youtube.com/watch?v=0ARC4e7Vjqo&t=7s, page 243. Ann Esselstyn: "This bowl is a busy meeting place of all our favorite vegetables with the surprise addition of oats. Everything comes together in one bowl."
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Sweet-fire sauce:
(Cost-benefit analysis:) CBA Amazon sweet-fire sauce:
1/2 cup plain oat milk
1/4 cup 100% pure maple syrup
1/4 cup spicy brown mustard or dijon mustard
1/2 teaspoon cayenne pepper
1/8 teaspoon smoked paprika
1/2 cup steel-cut oats; with
2-inch-long baby carrots
celery cut into 2-inch pieces
red peppers cut into 2-inch scoops
red cabbage cut into 2-inch scoops
Amazon sweet-fire bowl:
1 cup Sweet-fire dressing, prepared and set aside; added and drizzled just before serving
1 cup red quinoa, cooked 20 minutes in lots of water, then drained and set aside
1 15-ounce can black beans, drained and rinsed
1 10-ounce package (frozen) white sweet corn
1 ripe mango, skinned and cubed; or 1 10-ounce package (frozen) mango chunks or pineapple chunks
(pineapple may be better; frozen mango doesn't have quite enough flavor)
1/2 of a 14-ounce can no-salt-added diced tomatoes; or 2 fresh tomatoes, cut and coarsely chopped
1 red bell pepper, cut and coarsely chopped
2 cloves garlic, cut and finely chopped
1 ripe avocado, diced or mashed (optional)
1 10-ounce package baby spinach or other greens, refrigerated or frozen, or
8 ounces fresh spinach, cut into bite-size pieces
(need enough to line a very large Pyrex serving bowl)
(Medjool) dates and (McIntosh) apples
(Dream) chocolate oat milk
coffee or tea
🏑 Prepare the Sweet-fire dressing; stir it well; pour it into a mug or pitcher. Set it aside.
🏑 Cook and drain the quinoa and set it aside.
🕯 Stir together a blackbean, corn and fruit mixture in a large mixing bowl:
1 15-ounce can black beans, drained and rinsed
1 10-ounce package (frozen) white sweet corn
1 ripe mango, skinned and cubed; or 1 10-ounce package (frozen) mango chunks or pineapple chunks
(pineapple may be better; frozen mango doesn't have quite enough flavor)
1/2 of a 14-ounce can no-salt-added diced tomatoes; or 2 fresh tomatoes, cut and coarsely chopped
1 red bell pepper, cut and coarsely chopped
2 cloves garlic, cut and finely chopped
1 avocado, diced or mashed (optional) (good but not necessary)
🏑 Line a very large (Pyrex) glass serving bowl with spinach.
🏑 Spoon over it the cooked quinoa.
🏑 Ladle the blackbean, corn and fruit mixture over the spinach and quinoa.
🏑 Before serving, add and stir in 1 cup of the Sweet-fire dressing. Drizzle a little of the dressing across the top of the bowl, and pass a pitcher of it if there's any of it left.
🏑 Set out some dates and apples for dessert, also chocolate oat milk and coffee or tea.
(For source info or to print: https://decemberleaf.livejournal.com/402548.html)
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Cost-benefit analysis: CBA Amazon sweet-fire sauce (January, Northern Hemisphere | July, Southern Hemisphere) -Adapted from Rip Esselstyn & Jane Esselstyn, Sweet-Fire Dressing, The Engine 2 Cookbook (2017), https://www.amazon.com/Engine-Cookbook-Lip-Smacking-Rib-Sticking-Body-Slimming/dp/1455591203/ref=sr_1_1?s=books&ie=UTF8&qid=1521115128&sr=1-1&;keywords=Rip+%26+Jane+Esselstyn, page 101.
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Piecrust recipe from Jon:
(Treeline) Cashew cheese w/ scallions
Paul Newman's (Newman's Own) organic spelt mini pretzel twists
Bowls of mini carrots and cut celery
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December | June
Smörgåsbord specials
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Power-plate mugs ∞ Fruit, grains, greens & beans :
4.5) Red pepper hummus
5) Thyme hummus & crudités
6) Basil spinach dip & Cucumber sandwiches
7) Tzatziki sauce
8) Baked potatoes
9) Shepherd's pie or Cassoulet or Samantha's soup or Grape & cabbage stew or Edamame dumplings
10) Quick-energy snack & dessert bowls
11) Smörgåsbord overnight oats
12) Ginger-apple pie for breakfast
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2) ∞ Antioxidant smoothie ∞
Power-Plate phyto-fabulous antioxidant smoothie
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🏑 +2 or 3 cups of water, or almond or soy milk (3 cups, if you will be adding steel-cut oats)
+1 tablespoon (Best Naturals) Amla (powdered Indian goosenberries) (powerhouse berries)-available on amazon if you can't find it locally: https://www.amazon.com/Best-Naturals-Certifie…/…/ref=sr_1_1…
+1 tablespoon flaxseed meal (omega-3 fatty acids)
🏑 +1 teaspoon Matcha powder, or 4 tablespoons brewed green tea, or cut open a green-tea bag and empty its contents (-> 1 teaspoon)
+1 teaspoon organic cinnamon
+1/4 teaspoon turmeric or curcumin powder (or 1/4 inch fresh turmeric root)
+1/4 teaspoon (~ 20 grinds) black pepper (activates the curcumin)
+1 fresh or frozen ripe banana
+1 pitted dried (Medjool) date
+1/2 cup (Bob's Red Mill) Golden Spurtle steel-cut oats (optional)
🏑 optional: to mix things up you can add
+sprig of 8 fresh mint leaves
sprig of lemon balm leaves
some fresh basil leaves
1 sprig of fresh thyme
3 squeezes of lemon
cayenne pepper
fresh ginger root
or 1 drop of clove oil
🕯 +2 packed cups dark leafy greens:
+kale
arugula
spinach
romaine
swiss chard
&/or collard greens
🕯 +2 cups (frozen) fruit or berries:
+blueberries
raspberries
blackberries
boysenberries
&/or strawberries
(or, to break the routine: mango, peach, pear, or especially pineapple)
(or use 1 cup of berries + 1 cup of less expensive fruits
such as sliced apples or oranges)
🏑 Combine all of the ingredients in a tall strong 1100 Watt (Breville 620) blender. Press Green Smoothie -> 1 minute -> 4 1-cup mugs or more (1 quart) (1 liter) (1,000 mL), or 1 tall pitcher. (Press Green Smoothie again for another 1 minute, if you'd like it blended even more.)
🏑 If you can, drink this smoothie over 20 minutes through a short wide glass straw to avoid tooth enamel damage. Do a simple water rinse of your teeth; brush them 1 hour later.
🏑 "This smörgåsbord smoothie can serve as your breakfast, lunch, or supper, full of phytonutrient fabulousness. It contains the most cancer-kicking compounds found in one single glass of goodness on earth."
Antioxidant smoothie -Adapted
"The Search for Truth in Combat." (!) [from 2019 film/movie ....] : Great war strategy, every morning : Phytonutrient fabulousness: Dr. Kristi Funk's Antioxidant Smoothie, in "Breasts: The Owner's Manual," pages 68-70:
"In my home, the jarring sounds of pulse/puree/liquefy/chop waken three little boys who, every morning, shuffle sleepy-eyed into the kitchen and plop down at the table. I pour each one a portion of my Antioxidant Smoothie, the ingredients of which I've been tweaking since 2012. 🌍 I am pretty sure it contains the most cancer-kicking compounds found in one single glass of goodness on Earth. 🌍 The boys devour it, and I head to work knowing they downed a morning dose of phytonutrient fabulousness."
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3) ∞ Cranberry salsa ∞
1 12-ounce package fresh or frozen whole cranberries (need 2 cups cranberries), organic if possible
4 green onions, green parts included, or 1/4 cup red onion, cut in wedges
2 cups fresh cilantro, measured whole but without stems
1/2 large jalapeño pepper, seeded and chopped
2 large limes (need 3 tablespoons lime juice)
1/4 to 1/2 cup pure maple syrup or agave nectar
🏑 Put 1 12-ounce package of fresh or frozen whole cranberries into a tall strong (Breville 620) blender.
🕯 Cut and add 4 green onions or 1/4 cup of red onion wedges.
🏑 Use kitchen scissors to partially stem, cut and add 2 cups of fresh cilantro.
🏑 Seed and chop and add 1/2 of a large jalapeño pepper (~ 2 tablespoons).
🏑 Add 3 tablespoons of fresh lime juice, supplemented with (Sicilia or Volcano) lime squeeze or lime burst if you need to.
🏑 Add 1/4 to 1/2 cup of pure maple syrup or agave nectar.
🏑 Press Auto Pulse and pulse-blend the ingredients for 1 minute, until they're coarsely chopped.
🏑 (Pulse-blending the mixture longer turns this salsa into more of a relish-also delicious.)
🏑 Use a spatula and transfer it to a stark white bowl. Chill the Cranberry salsa and serve it with anything and everything, or freeze it to make Cranberry ice cream and serve it with Vegan chocolate birthday cake.
🏑 For everyday use, serve it with bite-size carrots and bell peppers, with vegan mini-pretzels and pita chips, with rice and beans, with baked or boiled potatoes. (Especially good with short celery sticks-short, to minimize double-dipping:)
Cranberry salsa (December|June) -Adapted from Rip & Jane Esselstyn, The Engine 2 Cookbook, page 89, and Ann & Jane Esselstyn, The Prevent and Reverse Heart Disease Cookbook (published Tuesday September 2nd 2014 (remarkable day), page 121; https://www.youtube.com/watch?v=j9_gi0A04PQ.
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4.5) Red pepper hummus
1 15-ounce can cannellini beans, drained and rinsed
1 large clove garlic, minced
2 tablespoons fresh-squeezed lemon juice
1 small red pepper, cut horizontally into small wedges, seeds and stems removed
1/4 teaspoon iodized sea salt (optional)
🏑 Combine the ingredients in a tall strong (Breville 620) blender.
🕯 Blend and/or pulse-blend until the hummus is uniformly smooth or to the desired consistency. If the hummus is too runny, add a few tablespoons of cannellini beans. If it is too thick, add more red pepper.
This hummus is versatile-eat it with veggies, make a sandwich, use it as a salad dressing substitute, or as the recipe inventor, Eleanor Rimmerman, discovered, add a bit of water and make a tasty pasta sauce.
Rip Esselstyn, The Engine 2 Seven-Day Rescue Diet, https://www.amazon.com/Engine-Seven-Day-Rescue-Diet-Plants/dp/B01N33T02E/ref=tmm_aud_swatch_0?_encoding=UTF8&qid=1582740794&sr=8-1; https://www.amazon.com/Engine-Seven-Day-Rescue-Diet-Plants/dp/1455591173/ref=sr_1_1?keywords=The+Engine+2+Seven-Day+Rescue+Diet&link_code=qs&qid=1582740794&sourceid=Mozilla-search&sr=8-1, page 261.
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5) Thyme hummus & crudités
1 15-ounce can no-salt-added cooked garbanzo beans (chickpeas)
or 1-1/2 cups home-cooked chickpeas
2 tablespoons lemon juice
1 to 2 tablespoons tahini (ground sesamé seed paste)
3/4 teaspoon ground cumin
1 medium clove garlic, finely chopped
a little water or aquafaba as needed
🏑 Drain and rinse 1 can of chickpeas (about 1-1/2 cups) and place them in a small blender. (If you are cooking your own chickpeas, save the cooking water-"aquafaba"-and use it instead of plain water to thin the hummus.)
🕯 Add 2 tablespoons of lemon juice, 1 to 2 tablespoons of sesamé tahini, 3/4 teaspoon of ground cumin, and 1 medium clove of garlic, finely chopped.
🏑 (For an herbed hummus, include 1/4 to 1/2 cup of cut basil, cilantro, or parsley.)
🏑 Blend until smooth, adding a little water or aquafaba as needed.
🏑 Spoon the hummus into a 2-cup container and refrigerate it for 2 to 3 hours or overnight to fully blend the flavors.
🏑 Use Hummus as a dip for raw, cut-up vegetables or as a topping for baked potatoes.
Thyme hummus & crudités (December|June) -Adapted from Cathy Fisher, Straight Up Food (2016), page 159.
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6) Basil spinach dip + Cucumber sandwiches
1 9- or 10-ounce package frozen spinach, defrosted
1 14-ounce block firm organic tofu, drained and pressed
1 cup packed basil leaves
1/4 cup apple cider vinegar
1 tablespoon spicy mustard
2 tablespoons light miso
1/2 teaspoon onion powder
1/2 teaspoon granulated garlic
2 tablespoons nutritional yeast (optional)
1 8-ounce can water chestnuts, drained
🏑 Defrost 1 package of frozen spinach and set it aside.
🏑 In a tall strong (Breville 620) blender, blend tofu, basil, apple cider vinegar, mustard, light miso, onion powder, granulated garlic, and nutritional yeast on High until well blended.
🏑 Squeeze the water out of the spinach and add to the other ingredients in the blender. along with the water chestnuts.
🏑 Drain and add 1 can of water chestnuts. Pulse a few times to break them up, leaving some chunkiness.
🏑 Chill the dip for a few hours and serve it with veggies or baked tortilla chips.
Smörgåsbord basil spinach dip -Adapted from Diane Smith, The T. Colin Campbell Center for Nutrition Studies, https://nutritionstudies.org/…/d…/creamy-basil-spinach-dip/…, December 2nd 2019.
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7) Tzatziki sauce
1/2 cup raw, unsalted cashews
1/3 cup water
2 tablespoons lemon juice
1 small clove garlic
1 large or long cucumber (need 1 cup, peeled and chopped and including seeds)
2 tablespoons fresh dill, or 1/2 to 1 teaspoon of dried dill
a little water, if necessary
🏑 Put 1/2 cup of raw, unsalted cashews into a tall strong (Breville 620) blender. Add 1/3 cup of water and 2 tablespoons of lemon juice. Cut and add 1 small clove of garlic. Set the blender aside for 15 minutes or more so that the cashews can soften.
🕯 Blend the cashews until the mixture is smooth.
🏑 Peel and chop 1 large cucumber, enough that you can add 1 cup of chopped cucumber, including the seeds.
🏑 Cut and add 2 tablespoons of fresh dill, or 1/2 to 1 teaspoon of dried dill.
🏑 Blend only briefly-you want the final sauce to retain some texture. Add a little water if necessary.
🏑 Chill Tzatziki sauce for the best flavor. Store it in the fridge in a covered 2-cup glass container. Stir it before using.
Tzatziki sauce (December|June) -Adapted from Cathy Fisher, Straight Up Food, http://www.straightupfood.com/blog/cookbook, page 161.
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8) Baked potatoes
Baked potatoes in a beautiful bowl
Baked sweet potatoes " " " "
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9) Shepherd's pie or Cassoulet or Samantha's soup or Grape & cabbage stew or Edamame dumplings
Shepherd's pie or Crock Pot grape, white bean & cabbage stew or Cassoulet or Samantha's soup or Edamame dumplings
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Shepherd's pie https://decemberleaf.livejournal.com/412104.html
🍄 Commonweal Meal 🏑 Field Hockey shepherd's pie 🏑🏑🏑🏑🏑🏑🏑🏑🏑🏑 (December | June)
December | June
Field Hockey shepherd's pie
Shepherd's pie
4 large russet potatoes (about 2 pounds), peeled and cut into large chunks
Sea salt
2 large yellow onions, finely diced
3 large carrots, diced
3 cups frozen peas
3 cups frozen corn
4 cups frozen broccoli florets
1 small can sliced mushrooms (?)
6 tablespoons arrowroot powder
4 cups unsweetened, unflavored plant milk
1/4 cup nutritional yeast
Freshly ground black pepper
Chopped fresh chives, for serving (optional)
🏑 Preheat the oven to 350°F.
🏑 Place the potatoes in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium, cover the pot, and cook until the potatoes are tender when pierced with the tip of a sharp knife, 12 to 14 minutes.
🏑 Remove the pot from the heat and drain off all but 2/3 cup of the cooking water. Use a masher to mash the potatoes well. Season with salt to taste, and set aside.
🕯 Cook the onions and carrots in a large sauté pan over medium-high heat, stirring occasionally, until the onions are translucent and beginning to brown, 8 to 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking.
🏑 Add the peas, corn, and broccoli. Cook until heated through, about 5 minutes.
🏑 Add a small can of sliced mushrooms. (?)
🏑 Combine the arrowroot powder with the plant milk in a medium bowl, and whisk until well blended. Add the mixture to the vegetables along with the nutritional yeast, and cook until thickened, about 5 minutes. Season with salt and pepper to taste.
🏑 Transfer the vegetable mixture to a 9 x 13-inch pan. Spoon the mashed potatoes evenly over the top. Bake until bubbly and lightly browned, about 1 hour. Sprinkle with the chopped chives, if desired, and serve hot.
Field Hockey shepherd's pie -Adapted from Alona Pulde MD and Matthew Lederman MD, Shepherd's Pie, The Forks Over Knives Plan, https://www.amazon.com/Forks-Over-Knives-Plan-Life-Saving/dp/147675330X/ref=sr_1_2?keywords=The+Forks+Over+Knives+Plan&qid=1575721019&s=books&sr=1-2. https://www.youtube.com/watch?v=dea_2B79eEw (with a short video); https://www.forksoverknives.com/recipes.
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? Crock Pot grape, white bean & cabbage stew ?
1 large onion, chopped
3 ribs celery, chopped
2 to 3 cloves garlic, minced
1/2 head cabbage, chopped
4 carrots, sliced
1 to 1-1/2 pounds potatoes, cut in large dice
1/3 cup pearled barley (optional)
1 bay leaf
1 teaspoon thyme
1/2 teaspoon caraway seeds
1/2 teaspoon rosemary, crushed
1/2 teaspoon freshly ground black pepper
6-8 cups vegetable broth or low-sodium vegetable broth
3 cups cooked great northern beans (2 cans, drained)
1 14-1/2-ounce can diced tomatoes
1 tablespoon chopped parsley
salt to taste
grapes for a garnish
Crock Pot: Put the vegetables, seasonings, and barley into a large (at least 5 quart) slow cooker. Add enough vegetable broth to just cover the vegetables (start with 6 cups and add more as needed). Cover and cook on low heat for 7 hours. Add beans, tomatoes, parsley, and salt to taste. Check the seasonings and add more herbs if necessary. Cover and cook for 1 hour longer.
Stovetop: Put the vegetables, seasonings, barley, and broth into a large stockpot. Cover and simmer until vegetables are tender, about 45 minutes. Add the remaining ingredients, check the seasonings, and add more herbs if necessary. Simmer uncovered for at least 15 minutes before serving.
(For source info and to print: https://decemberleaf.livejournal.com/448634.html)
Crock Pot grape, white bean & cabbage stew -Adapted from Susan Voisin, http://blog.fatfreevegan.com/2009/03/irish-white-bean-and-cabbage-stew.html.
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Cassoulet
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Samatha's soup
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Edamame dumplings
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10) Quick-energy snack & dessert bowls
🕯 Rinse and peel and cut into chunks "something orange" like a mango or papaya.
🏑 Slice and add 1 banana.
🏑 Rinse and pour on some blueberries.
🏑 Cut and add any other fruit you have.
🏑 Top with a few almonds.
Quick-energy snack & dessert bowls (December|June) -Adapted from Neal Barnard and Elysabeth Alfano, Dr. Neal Barnard on Changing the Status Quo for People and Animals, https://www.youtube.com/watch?v=mLWnRGlR8Kg, 32:00 / 44:07.
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11) Smörgåsbord overnight oats
¤ Smörgåsbord overnight oats ¤
Golden Spurtle Steel-Cut Oats
4 servings:
4 cups water
1/4 teaspoon iodized salt
1 24-once package (Bob's Red Mill) steel-cut oats (need 1 cup)
1 (Granny Smith) apple, unpeeled and cutl into chunks
2 tablespoons ground flaxseed meal
1 teaspoon ground cinnamon
Cranberry salsa (optional)
oat milk or hazelnut milk
🏑 Bring 4 cups of water to a boil and add 1/4 teaspoon of salt. Add 1 cup of steel cut oats and an apple cut into chunks.
🏑 Stir in 2 tablespoons of ground flaxseed meal and 1 teaspoon of cinnamon.
🏑 Bring back to a boil and then reduce the heat to Medium-Low and cook, stirring occasionally, for 15-20 minutes (or longer for creamier oatmeal). Remove from the heat and let the oatmeal stand for 2 minutes.
🏑 Top with Cranberry salsa if you wish, and serve with oat milk or other non-dairy milk.
- - - - - - - - - - - -
Steel Cut Oats in the Slow Cooker
4 servings:
4 cups water
1/4 teaspoon iodized salt
1 24-ounce package (Bob's Red Mill) steel cut oats (need 1 cup)
1 (Granny Smith) apple, unpeeled and cut into chunks
2 tablespoons ground flaxseed meal
1 teaspoon ground cinnamon
1/4 cup dried apple-sweetened cranberries (optional)
or serve with Cranberry salsa or topped just with
oat milk, hazelnut milk, or unsweetened soy milk
🏑 Combine 4 cups of water, 1/4 to 1/2 teaspoon of iodized salt, and 1 cup of steel cut oats in a 4-6 quart slow cooker. Cut and add 1 apple. Stir in 2 tablespoons of ground flaxseed meal and 1 teaspoon of cinnamon. Add 1/4 cup of dried cranberries (optional).
🏑 Cover with the lid and cook on Low for 7 to 8 hours or overnight.
🏑 Serve topped with Cranberry salsa (optional) and with oat milk or other non-dairy milk.
🏑 Reheat leftover oatmeal with some water or non-dairy milk added, to thin out the consistency.
Overnight oats -Adapted from the package recipe of Bob's Red Mill organic Golden Spurtle World Champion 100% whole grain steel cut oats (a.k.a. pinhead oats or Irish oats), and from Robin Robertson, Fresh from the Vegan Slow Cooker (2012), http://www.amazon.com/Fresh-Vegan-Slow-Cooker-Ultra-Convenient/dp/1558327908/ref=sr_1_1?s=books&ie=UTF8&qid=1429613216&sr=1-1&keywords=Fresh+from+the+vegan+slow+cooker, page 279. https://decemberleaf.livejournal.com/221664.html.
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12) Ginger-apple pie for breakfast
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https://www.amazon.com/GSI-Outdoors-1304-1406-Vortex-Blender/dp/B001LF3I3O
GSI Outdoors Vortex Blender customer review: https://www.amazon.com/gp/customer-reviews/R3ELY0Y6421SI0/ref=cm_cr_arp_d_viewpnt?ie=UTF8&ASIN=B001LF3I3O#R3ELY0Y6421SI0
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1) ∞ Power Plate jars : Fruit, grains, greens & beans ∞ Pineapple Citrus Green Smoothie
2 cups of water
2 tablespoons white balsamic vinegar
2 small strips wholeleaf kombu, or dulse or nori
2 tablespoons flaxseed meal, or chia or hemp seeds
2 tablespoons plant-based protein powder (optional)
leaves of several twigs of fresh or dried thyme,
or 1 teaspoon of other fresh or dried herbs
1/4 teaspoon black pepper (~ 20 twists)
1 teaspoon ground turmeric
1/2 cup of (Bob's Red Mill) steel-cut oats
(optional: especially for a morning when you have little time for breakfast and
want to pack an entire Power Plate into your jars or mugs or polar bottle [fruit, grains, greens & beans])
1/2 of a 15-ounce can of (Eden) navy beans or great northern white beans
(optional: especially for a morning when you have little time for breakfast and
want to pack an entire Power Plate into your jars or mugs or polar bottle [fruit, grains, greens & beans])
2 cups (or 1 entire 8- or 10-ounce package) of organic frozen blueberries or frozen pineapple chunks,
or 2 cups total of other fruit combinations such as
1 entire 8- or 10-ounce package of frozen strawberries or
1 cup of red grapes (~ 30) + 1 cup of cranberries or
1 cup of cranberries (~ 30) + 1 cup of pineapple or
5 kiwis, 2 apples + 1 coat of red cabbage or
a mixture of papaya + other fresh fruit or
1 large ripe mango
1 cup of thickly sliced organic cucumber (~ 3 inches), washed but not peeled (optional)
1 cup thickly sliced fresh or frozen speckled overripe banana (1 large or 2 small bananas)
1 entire lemon, skinned lengthwise, seeds and pith included, or 1 lengthwise-skinned orange or 1/2 of a grapefruit
🕯 2 cups of fresh or frozen cut spinach & kale power greens, or 2 cups of
broccoli florets and/or arugula, cilantro, collard, parsley, romaine, swiss chard
🏑 Combine all of the ingredients in a tall strong 1100 Watt (Breville 620) blender. Press the preset Green Smoothie function button (1 minute). Press Green Smoothie again if you'd like it blended even more -> 5 mugs, or 4 jars or mugs + 1 polar bottle.
🏑 (Or purée the mixture in a hand-powered outdoor GSI Vortex Blender, https://www.amazon.com/GSI-Outdoors-1304-1406-Vortex-Blender/dp/B001LF3I3O. https://www.amazon.com/stores/node/17166513011?_encoding=UTF8&field-lbr_brands_browse-bin=GSI%20Outdoors&ref_=bl_dp_s_web_17166513011.)
Right away, rinse the blender jug, lid, and inner measuring lid and put them into a dishwasher (top tray only, for the lids). Or rinse the jug and lids, dry them off a bit, return the jug to its base and add 2 cups of warm water, secure the lid, press Auto Clean (-> 1 minute), then rinse the jug again quickly and dry it off with a clean towel. Store it with the lid off for good air circulation.
Power Plate jars: Fruit, grains, greens & beans (great war strategy, every morning) -Adapted from Chef Jersey Demic in the Windward Islands (made with kiwis, apples and red cabbage) and (made with blueberries or pineapple ); from Dreena Burton in Neal Barnard MD FACC, Pineapple-citrus green smoothie, The Cheese Trap, https://www.amazon.com/Cheese-Trap-Breaking-Surprising-Addiction/dp/1455594687/ref=sr_1_7?keywords=dr.+neal+barnard&qid=1579102573&s=books&sr=1-7, page 210; and from Kristi Funk MD, Dr. Funk's Antioxidant Smoothie, https://www.today.com/r…/antioxidant-smoothie-recipe-t128047, Breasts: The Owner's Manual (2018), pages 68-70, who wrote
"In my home, the jarring sounds of pulse/puree/liquefy/chop waken three little boys who, every morning, shuffle sleepy-eyed into the kitchen and plop down at the table. I pour each one a portion of my Antioxidant Smoothie, the ingredients of which I've been tweaking since 2012. I am pretty sure it contains the most cancer-kicking compounds found in one single glass of goodness on Earth. 🌍 The boys devour it, and I head to work knowing they downed a morning dose of phytonutrient fabulousness."
🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑
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2) ∞ Antioxidant smoothie ∞
3) ∞ Cranberry salsa ∞
4) ∞ Five-minute cranberry salsa ∞
1 12-ounce package of frozen or fresh whole cranberries
zest and fruit of 2 large oranges
1 cup or less of pitted dates
🏑 Put 1 12-ounce package of frozen whole cranberries into a tall strong (Breville 620) blender and let them start to defrost. (Or use fresh ones if they're available.)
🏑 Wash and dry 2 large oranges.
🕯 Use a microplane or grater to zest the oranges. Add the zest to the blender.
🏑 Cut the orange into large sections and add them to the blender.
🏑 Cut and pit and add 1 cup or less of dates.
🏑 Press Auto Pulse and pulse-blend the cranberries, oranges and dates briefly, until the salsa has as chunky a texture as you'd like.
🏑 This recipe tastes delicious on morning oatmeal, or as a sandwich-spread or wrap-spread.
Five-minute cranberry relish (December|June) -Adapted from Chef AJ, Forks Over Knives, https://www.forksoverknives.com/recipes/5-minute-cranberry-relish/#gs.FowEsdU.
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Not finished :
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https://www.pbnsg.org/recipe-collection/2019/12/15/pp-buffalo-cauliflower-bites-with-ps-creamy-ranch-dressing
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December | June
All-planet-team bowl
Running Start bowl
Bright Island bowl
Piccadilly Bowl
1 cup (Bob's Red Mill) steel-cut oats, toasted
1 medium (red) onion, chopped (about 1 cup)
4 cloves garlic, cut and chopped
4 ounces mushrooms, wiped with a damp dishcloth and cut into slices and wedges (about 1 cup)
1 bunch kale, rinsed, stripped and cut into pieces (need "a mountain of kale") (about 4 cups)
2 cups (fresh or frozen) broccoli, cut and chopped
1 large red bell pepper, cut and chopped
3 cups (Kitchen Basics) unsalted vegetable broth
6 tablespoons nutritional yeast
1 10-ounce package (organic) frozen corn (need about 2 cups)
8 shakes (drops) of (Cholula) hot sauce
freshly ground black pepper, to taste
add some fruit around the rim: blueberries? red grapes?
🏑 [Measure 1 cup of steel-cut oats into a small mixing bowl and set it aside.]
In a large deep skillet over medium-high heat, toast 1 cup of steel-cut oats until they are golden and fragrant, about 3 minutes. Stir them frequently. Transfer them to a small mixing bowl and set it aside.
🏑 In the same pan over medium-high heat, add 1 cup of cut and chopped onions and continue stirring for about 5 minutes, until they soften and begin to brown. Add drops of water or vegetable broth if the pan gets too dry.
🏑 Cut and chop and add 4 cloves of garlic and 1 cup of mushrooms. Cook for 1 to 2 minutes. Again, add drops of liquid to the pan if necessary.
🏑 Rinse the kale and add about 4 cups of it to the pan, while continuing to stir.
🏑 Cut and add 2 cups of broccoli and 1 large red bell pepper.
🏑 Cook until the kale is reduced by half, about 5 minutes more.
🏑 Add the [1 cup of] toasted oats. Add 3 cups of vegetable broth.
🏑 Add and stir in 6 tablespoons of nutritional yeast.
🏑 Bring to a boil, cover, lower the heat, and simmer for about 25 minutes, until most of the liquid is absorbed.
🕯 Stir in 1 package of frozen corn, partially defrosted.
🏑 Add 8 shakes or less of (Cholula) hot sauce.
🏑 Grind and add some black pepper.
🏑 Transfer the All-planet-team bowl to a (Pyrex) serving bowl, or just serve it from the pan.
🏑 Add some blue or red fruit around the rim: blueberries and/or red grapes
All-planet-team bowl (December|June) -Adapted from Jane Esselstyn and Ann Esselstyn, Piccadilly Bowl, https://www.youtube.com/watch?v=0ARC4e7Vjqo, and Piccadilly Bowl, The Prevent and Reverse Heart Disease Cookbook, https://www.youtube.com/watch?v=0ARC4e7Vjqo&t=7s, page 243. Ann Esselstyn: "This bowl is a busy meeting place of all our favorite vegetables with the surprise addition of oats. Everything comes together in one bowl."
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Sweet-fire sauce:
(Cost-benefit analysis:) CBA Amazon sweet-fire sauce:
1/2 cup plain oat milk
1/4 cup 100% pure maple syrup
1/4 cup spicy brown mustard or dijon mustard
1/2 teaspoon cayenne pepper
1/8 teaspoon smoked paprika
1/2 cup steel-cut oats; with
2-inch-long baby carrots
celery cut into 2-inch pieces
red peppers cut into 2-inch scoops
red cabbage cut into 2-inch scoops
Amazon sweet-fire bowl:
1 cup Sweet-fire dressing, prepared and set aside; added and drizzled just before serving
1 cup red quinoa, cooked 20 minutes in lots of water, then drained and set aside
1 15-ounce can black beans, drained and rinsed
1 10-ounce package (frozen) white sweet corn
1 ripe mango, skinned and cubed; or 1 10-ounce package (frozen) mango chunks or pineapple chunks
(pineapple may be better; frozen mango doesn't have quite enough flavor)
1/2 of a 14-ounce can no-salt-added diced tomatoes; or 2 fresh tomatoes, cut and coarsely chopped
1 red bell pepper, cut and coarsely chopped
2 cloves garlic, cut and finely chopped
1 ripe avocado, diced or mashed (optional)
1 10-ounce package baby spinach or other greens, refrigerated or frozen, or
8 ounces fresh spinach, cut into bite-size pieces
(need enough to line a very large Pyrex serving bowl)
(Medjool) dates and (McIntosh) apples
(Dream) chocolate oat milk
coffee or tea
🏑 Prepare the Sweet-fire dressing; stir it well; pour it into a mug or pitcher. Set it aside.
🏑 Cook and drain the quinoa and set it aside.
🕯 Stir together a blackbean, corn and fruit mixture in a large mixing bowl:
1 15-ounce can black beans, drained and rinsed
1 10-ounce package (frozen) white sweet corn
1 ripe mango, skinned and cubed; or 1 10-ounce package (frozen) mango chunks or pineapple chunks
(pineapple may be better; frozen mango doesn't have quite enough flavor)
1/2 of a 14-ounce can no-salt-added diced tomatoes; or 2 fresh tomatoes, cut and coarsely chopped
1 red bell pepper, cut and coarsely chopped
2 cloves garlic, cut and finely chopped
1 avocado, diced or mashed (optional) (good but not necessary)
🏑 Line a very large (Pyrex) glass serving bowl with spinach.
🏑 Spoon over it the cooked quinoa.
🏑 Ladle the blackbean, corn and fruit mixture over the spinach and quinoa.
🏑 Before serving, add and stir in 1 cup of the Sweet-fire dressing. Drizzle a little of the dressing across the top of the bowl, and pass a pitcher of it if there's any of it left.
🏑 Set out some dates and apples for dessert, also chocolate oat milk and coffee or tea.
(For source info or to print: https://decemberleaf.livejournal.com/402548.html)
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Cost-benefit analysis: CBA Amazon sweet-fire sauce (January, Northern Hemisphere | July, Southern Hemisphere) -Adapted from Rip Esselstyn & Jane Esselstyn, Sweet-Fire Dressing, The Engine 2 Cookbook (2017), https://www.amazon.com/Engine-Cookbook-Lip-Smacking-Rib-Sticking-Body-Slimming/dp/1455591203/ref=sr_1_1?s=books&ie=UTF8&qid=1521115128&sr=1-1&;keywords=Rip+%26+Jane+Esselstyn, page 101.
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Piecrust recipe from Jon:
(Treeline) Cashew cheese w/ scallions
Paul Newman's (Newman's Own) organic spelt mini pretzel twists
Bowls of mini carrots and cut celery
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December | June
Smörgåsbord specials
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Power-plate mugs ∞ Fruit, grains, greens & beans :
4.5) Red pepper hummus
5) Thyme hummus & crudités
6) Basil spinach dip & Cucumber sandwiches
7) Tzatziki sauce
8) Baked potatoes
9) Shepherd's pie or Cassoulet or Samantha's soup or Grape & cabbage stew or Edamame dumplings
10) Quick-energy snack & dessert bowls
11) Smörgåsbord overnight oats
12) Ginger-apple pie for breakfast
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2) ∞ Antioxidant smoothie ∞
Power-Plate phyto-fabulous antioxidant smoothie
🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑
🏑 +2 or 3 cups of water, or almond or soy milk (3 cups, if you will be adding steel-cut oats)
+1 tablespoon (Best Naturals) Amla (powdered Indian goosenberries) (powerhouse berries)-available on amazon if you can't find it locally: https://www.amazon.com/Best-Naturals-Certifie…/…/ref=sr_1_1…
+1 tablespoon flaxseed meal (omega-3 fatty acids)
🏑 +1 teaspoon Matcha powder, or 4 tablespoons brewed green tea, or cut open a green-tea bag and empty its contents (-> 1 teaspoon)
+1 teaspoon organic cinnamon
+1/4 teaspoon turmeric or curcumin powder (or 1/4 inch fresh turmeric root)
+1/4 teaspoon (~ 20 grinds) black pepper (activates the curcumin)
+1 fresh or frozen ripe banana
+1 pitted dried (Medjool) date
+1/2 cup (Bob's Red Mill) Golden Spurtle steel-cut oats (optional)
🏑 optional: to mix things up you can add
+sprig of 8 fresh mint leaves
sprig of lemon balm leaves
some fresh basil leaves
1 sprig of fresh thyme
3 squeezes of lemon
cayenne pepper
fresh ginger root
or 1 drop of clove oil
🕯 +2 packed cups dark leafy greens:
+kale
arugula
spinach
romaine
swiss chard
&/or collard greens
🕯 +2 cups (frozen) fruit or berries:
+blueberries
raspberries
blackberries
boysenberries
&/or strawberries
(or, to break the routine: mango, peach, pear, or especially pineapple)
(or use 1 cup of berries + 1 cup of less expensive fruits
such as sliced apples or oranges)
🏑 Combine all of the ingredients in a tall strong 1100 Watt (Breville 620) blender. Press Green Smoothie -> 1 minute -> 4 1-cup mugs or more (1 quart) (1 liter) (1,000 mL), or 1 tall pitcher. (Press Green Smoothie again for another 1 minute, if you'd like it blended even more.)
🏑 If you can, drink this smoothie over 20 minutes through a short wide glass straw to avoid tooth enamel damage. Do a simple water rinse of your teeth; brush them 1 hour later.
🏑 "This smörgåsbord smoothie can serve as your breakfast, lunch, or supper, full of phytonutrient fabulousness. It contains the most cancer-kicking compounds found in one single glass of goodness on earth."
Antioxidant smoothie -Adapted
"The Search for Truth in Combat." (!) [from 2019 film/movie ....] : Great war strategy, every morning : Phytonutrient fabulousness: Dr. Kristi Funk's Antioxidant Smoothie, in "Breasts: The Owner's Manual," pages 68-70:
"In my home, the jarring sounds of pulse/puree/liquefy/chop waken three little boys who, every morning, shuffle sleepy-eyed into the kitchen and plop down at the table. I pour each one a portion of my Antioxidant Smoothie, the ingredients of which I've been tweaking since 2012. 🌍 I am pretty sure it contains the most cancer-kicking compounds found in one single glass of goodness on Earth. 🌍 The boys devour it, and I head to work knowing they downed a morning dose of phytonutrient fabulousness."
🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑 🏑
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3) ∞ Cranberry salsa ∞
1 12-ounce package fresh or frozen whole cranberries (need 2 cups cranberries), organic if possible
4 green onions, green parts included, or 1/4 cup red onion, cut in wedges
2 cups fresh cilantro, measured whole but without stems
1/2 large jalapeño pepper, seeded and chopped
2 large limes (need 3 tablespoons lime juice)
1/4 to 1/2 cup pure maple syrup or agave nectar
🏑 Put 1 12-ounce package of fresh or frozen whole cranberries into a tall strong (Breville 620) blender.
🕯 Cut and add 4 green onions or 1/4 cup of red onion wedges.
🏑 Use kitchen scissors to partially stem, cut and add 2 cups of fresh cilantro.
🏑 Seed and chop and add 1/2 of a large jalapeño pepper (~ 2 tablespoons).
🏑 Add 3 tablespoons of fresh lime juice, supplemented with (Sicilia or Volcano) lime squeeze or lime burst if you need to.
🏑 Add 1/4 to 1/2 cup of pure maple syrup or agave nectar.
🏑 Press Auto Pulse and pulse-blend the ingredients for 1 minute, until they're coarsely chopped.
🏑 (Pulse-blending the mixture longer turns this salsa into more of a relish-also delicious.)
🏑 Use a spatula and transfer it to a stark white bowl. Chill the Cranberry salsa and serve it with anything and everything, or freeze it to make Cranberry ice cream and serve it with Vegan chocolate birthday cake.
🏑 For everyday use, serve it with bite-size carrots and bell peppers, with vegan mini-pretzels and pita chips, with rice and beans, with baked or boiled potatoes. (Especially good with short celery sticks-short, to minimize double-dipping:)
Cranberry salsa (December|June) -Adapted from Rip & Jane Esselstyn, The Engine 2 Cookbook, page 89, and Ann & Jane Esselstyn, The Prevent and Reverse Heart Disease Cookbook (published Tuesday September 2nd 2014 (remarkable day), page 121; https://www.youtube.com/watch?v=j9_gi0A04PQ.
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4.5) Red pepper hummus
1 15-ounce can cannellini beans, drained and rinsed
1 large clove garlic, minced
2 tablespoons fresh-squeezed lemon juice
1 small red pepper, cut horizontally into small wedges, seeds and stems removed
1/4 teaspoon iodized sea salt (optional)
🏑 Combine the ingredients in a tall strong (Breville 620) blender.
🕯 Blend and/or pulse-blend until the hummus is uniformly smooth or to the desired consistency. If the hummus is too runny, add a few tablespoons of cannellini beans. If it is too thick, add more red pepper.
This hummus is versatile-eat it with veggies, make a sandwich, use it as a salad dressing substitute, or as the recipe inventor, Eleanor Rimmerman, discovered, add a bit of water and make a tasty pasta sauce.
Rip Esselstyn, The Engine 2 Seven-Day Rescue Diet, https://www.amazon.com/Engine-Seven-Day-Rescue-Diet-Plants/dp/B01N33T02E/ref=tmm_aud_swatch_0?_encoding=UTF8&qid=1582740794&sr=8-1; https://www.amazon.com/Engine-Seven-Day-Rescue-Diet-Plants/dp/1455591173/ref=sr_1_1?keywords=The+Engine+2+Seven-Day+Rescue+Diet&link_code=qs&qid=1582740794&sourceid=Mozilla-search&sr=8-1, page 261.
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5) Thyme hummus & crudités
1 15-ounce can no-salt-added cooked garbanzo beans (chickpeas)
or 1-1/2 cups home-cooked chickpeas
2 tablespoons lemon juice
1 to 2 tablespoons tahini (ground sesamé seed paste)
3/4 teaspoon ground cumin
1 medium clove garlic, finely chopped
a little water or aquafaba as needed
🏑 Drain and rinse 1 can of chickpeas (about 1-1/2 cups) and place them in a small blender. (If you are cooking your own chickpeas, save the cooking water-"aquafaba"-and use it instead of plain water to thin the hummus.)
🕯 Add 2 tablespoons of lemon juice, 1 to 2 tablespoons of sesamé tahini, 3/4 teaspoon of ground cumin, and 1 medium clove of garlic, finely chopped.
🏑 (For an herbed hummus, include 1/4 to 1/2 cup of cut basil, cilantro, or parsley.)
🏑 Blend until smooth, adding a little water or aquafaba as needed.
🏑 Spoon the hummus into a 2-cup container and refrigerate it for 2 to 3 hours or overnight to fully blend the flavors.
🏑 Use Hummus as a dip for raw, cut-up vegetables or as a topping for baked potatoes.
Thyme hummus & crudités (December|June) -Adapted from Cathy Fisher, Straight Up Food (2016), page 159.
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6) Basil spinach dip + Cucumber sandwiches
1 9- or 10-ounce package frozen spinach, defrosted
1 14-ounce block firm organic tofu, drained and pressed
1 cup packed basil leaves
1/4 cup apple cider vinegar
1 tablespoon spicy mustard
2 tablespoons light miso
1/2 teaspoon onion powder
1/2 teaspoon granulated garlic
2 tablespoons nutritional yeast (optional)
1 8-ounce can water chestnuts, drained
🏑 Defrost 1 package of frozen spinach and set it aside.
🏑 In a tall strong (Breville 620) blender, blend tofu, basil, apple cider vinegar, mustard, light miso, onion powder, granulated garlic, and nutritional yeast on High until well blended.
🏑 Squeeze the water out of the spinach and add to the other ingredients in the blender. along with the water chestnuts.
🏑 Drain and add 1 can of water chestnuts. Pulse a few times to break them up, leaving some chunkiness.
🏑 Chill the dip for a few hours and serve it with veggies or baked tortilla chips.
Smörgåsbord basil spinach dip -Adapted from Diane Smith, The T. Colin Campbell Center for Nutrition Studies, https://nutritionstudies.org/…/d…/creamy-basil-spinach-dip/…, December 2nd 2019.
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7) Tzatziki sauce
1/2 cup raw, unsalted cashews
1/3 cup water
2 tablespoons lemon juice
1 small clove garlic
1 large or long cucumber (need 1 cup, peeled and chopped and including seeds)
2 tablespoons fresh dill, or 1/2 to 1 teaspoon of dried dill
a little water, if necessary
🏑 Put 1/2 cup of raw, unsalted cashews into a tall strong (Breville 620) blender. Add 1/3 cup of water and 2 tablespoons of lemon juice. Cut and add 1 small clove of garlic. Set the blender aside for 15 minutes or more so that the cashews can soften.
🕯 Blend the cashews until the mixture is smooth.
🏑 Peel and chop 1 large cucumber, enough that you can add 1 cup of chopped cucumber, including the seeds.
🏑 Cut and add 2 tablespoons of fresh dill, or 1/2 to 1 teaspoon of dried dill.
🏑 Blend only briefly-you want the final sauce to retain some texture. Add a little water if necessary.
🏑 Chill Tzatziki sauce for the best flavor. Store it in the fridge in a covered 2-cup glass container. Stir it before using.
Tzatziki sauce (December|June) -Adapted from Cathy Fisher, Straight Up Food, http://www.straightupfood.com/blog/cookbook, page 161.
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8) Baked potatoes
Baked potatoes in a beautiful bowl
Baked sweet potatoes " " " "
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9) Shepherd's pie or Cassoulet or Samantha's soup or Grape & cabbage stew or Edamame dumplings
Shepherd's pie or Crock Pot grape, white bean & cabbage stew or Cassoulet or Samantha's soup or Edamame dumplings
- - - - - - - - - - - -
Shepherd's pie https://decemberleaf.livejournal.com/412104.html
🍄 Commonweal Meal 🏑 Field Hockey shepherd's pie 🏑🏑🏑🏑🏑🏑🏑🏑🏑🏑 (December | June)
December | June
Field Hockey shepherd's pie
Shepherd's pie
4 large russet potatoes (about 2 pounds), peeled and cut into large chunks
Sea salt
2 large yellow onions, finely diced
3 large carrots, diced
3 cups frozen peas
3 cups frozen corn
4 cups frozen broccoli florets
1 small can sliced mushrooms (?)
6 tablespoons arrowroot powder
4 cups unsweetened, unflavored plant milk
1/4 cup nutritional yeast
Freshly ground black pepper
Chopped fresh chives, for serving (optional)
🏑 Preheat the oven to 350°F.
🏑 Place the potatoes in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium, cover the pot, and cook until the potatoes are tender when pierced with the tip of a sharp knife, 12 to 14 minutes.
🏑 Remove the pot from the heat and drain off all but 2/3 cup of the cooking water. Use a masher to mash the potatoes well. Season with salt to taste, and set aside.
🕯 Cook the onions and carrots in a large sauté pan over medium-high heat, stirring occasionally, until the onions are translucent and beginning to brown, 8 to 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking.
🏑 Add the peas, corn, and broccoli. Cook until heated through, about 5 minutes.
🏑 Add a small can of sliced mushrooms. (?)
🏑 Combine the arrowroot powder with the plant milk in a medium bowl, and whisk until well blended. Add the mixture to the vegetables along with the nutritional yeast, and cook until thickened, about 5 minutes. Season with salt and pepper to taste.
🏑 Transfer the vegetable mixture to a 9 x 13-inch pan. Spoon the mashed potatoes evenly over the top. Bake until bubbly and lightly browned, about 1 hour. Sprinkle with the chopped chives, if desired, and serve hot.
Field Hockey shepherd's pie -Adapted from Alona Pulde MD and Matthew Lederman MD, Shepherd's Pie, The Forks Over Knives Plan, https://www.amazon.com/Forks-Over-Knives-Plan-Life-Saving/dp/147675330X/ref=sr_1_2?keywords=The+Forks+Over+Knives+Plan&qid=1575721019&s=books&sr=1-2. https://www.youtube.com/watch?v=dea_2B79eEw (with a short video); https://www.forksoverknives.com/recipes.
- - - - - - - - - - - -
? Crock Pot grape, white bean & cabbage stew ?
1 large onion, chopped
3 ribs celery, chopped
2 to 3 cloves garlic, minced
1/2 head cabbage, chopped
4 carrots, sliced
1 to 1-1/2 pounds potatoes, cut in large dice
1/3 cup pearled barley (optional)
1 bay leaf
1 teaspoon thyme
1/2 teaspoon caraway seeds
1/2 teaspoon rosemary, crushed
1/2 teaspoon freshly ground black pepper
6-8 cups vegetable broth or low-sodium vegetable broth
3 cups cooked great northern beans (2 cans, drained)
1 14-1/2-ounce can diced tomatoes
1 tablespoon chopped parsley
salt to taste
grapes for a garnish
Crock Pot: Put the vegetables, seasonings, and barley into a large (at least 5 quart) slow cooker. Add enough vegetable broth to just cover the vegetables (start with 6 cups and add more as needed). Cover and cook on low heat for 7 hours. Add beans, tomatoes, parsley, and salt to taste. Check the seasonings and add more herbs if necessary. Cover and cook for 1 hour longer.
Stovetop: Put the vegetables, seasonings, barley, and broth into a large stockpot. Cover and simmer until vegetables are tender, about 45 minutes. Add the remaining ingredients, check the seasonings, and add more herbs if necessary. Simmer uncovered for at least 15 minutes before serving.
(For source info and to print: https://decemberleaf.livejournal.com/448634.html)
Crock Pot grape, white bean & cabbage stew -Adapted from Susan Voisin, http://blog.fatfreevegan.com/2009/03/irish-white-bean-and-cabbage-stew.html.
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Cassoulet
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Samatha's soup
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Edamame dumplings
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10) Quick-energy snack & dessert bowls
🕯 Rinse and peel and cut into chunks "something orange" like a mango or papaya.
🏑 Slice and add 1 banana.
🏑 Rinse and pour on some blueberries.
🏑 Cut and add any other fruit you have.
🏑 Top with a few almonds.
Quick-energy snack & dessert bowls (December|June) -Adapted from Neal Barnard and Elysabeth Alfano, Dr. Neal Barnard on Changing the Status Quo for People and Animals, https://www.youtube.com/watch?v=mLWnRGlR8Kg, 32:00 / 44:07.
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11) Smörgåsbord overnight oats
¤ Smörgåsbord overnight oats ¤
Golden Spurtle Steel-Cut Oats
4 servings:
4 cups water
1/4 teaspoon iodized salt
1 24-once package (Bob's Red Mill) steel-cut oats (need 1 cup)
1 (Granny Smith) apple, unpeeled and cutl into chunks
2 tablespoons ground flaxseed meal
1 teaspoon ground cinnamon
Cranberry salsa (optional)
oat milk or hazelnut milk
🏑 Bring 4 cups of water to a boil and add 1/4 teaspoon of salt. Add 1 cup of steel cut oats and an apple cut into chunks.
🏑 Stir in 2 tablespoons of ground flaxseed meal and 1 teaspoon of cinnamon.
🏑 Bring back to a boil and then reduce the heat to Medium-Low and cook, stirring occasionally, for 15-20 minutes (or longer for creamier oatmeal). Remove from the heat and let the oatmeal stand for 2 minutes.
🏑 Top with Cranberry salsa if you wish, and serve with oat milk or other non-dairy milk.
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Steel Cut Oats in the Slow Cooker
4 servings:
4 cups water
1/4 teaspoon iodized salt
1 24-ounce package (Bob's Red Mill) steel cut oats (need 1 cup)
1 (Granny Smith) apple, unpeeled and cut into chunks
2 tablespoons ground flaxseed meal
1 teaspoon ground cinnamon
1/4 cup dried apple-sweetened cranberries (optional)
or serve with Cranberry salsa or topped just with
oat milk, hazelnut milk, or unsweetened soy milk
🏑 Combine 4 cups of water, 1/4 to 1/2 teaspoon of iodized salt, and 1 cup of steel cut oats in a 4-6 quart slow cooker. Cut and add 1 apple. Stir in 2 tablespoons of ground flaxseed meal and 1 teaspoon of cinnamon. Add 1/4 cup of dried cranberries (optional).
🏑 Cover with the lid and cook on Low for 7 to 8 hours or overnight.
🏑 Serve topped with Cranberry salsa (optional) and with oat milk or other non-dairy milk.
🏑 Reheat leftover oatmeal with some water or non-dairy milk added, to thin out the consistency.
Overnight oats -Adapted from the package recipe of Bob's Red Mill organic Golden Spurtle World Champion 100% whole grain steel cut oats (a.k.a. pinhead oats or Irish oats), and from Robin Robertson, Fresh from the Vegan Slow Cooker (2012), http://www.amazon.com/Fresh-Vegan-Slow-Cooker-Ultra-Convenient/dp/1558327908/ref=sr_1_1?s=books&ie=UTF8&qid=1429613216&sr=1-1&keywords=Fresh+from+the+vegan+slow+cooker, page 279. https://decemberleaf.livejournal.com/221664.html.
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12) Ginger-apple pie for breakfast
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