Hormonal health & the best nacho dip!

Lately, I've been doing a deep dive on hormonal health with a specific focus on endometriosis.  It's alarming the number of women who suffer from this condition and the lack of research out there on this topic.  Painful periods that prevent you from living your life are not a normal part of a woman's health journey.  There is hope out there.  In particular, I've found Dr. Barnard's book "Your Body in Balance: The New Science of Foods, Hormones, and Health" covers a wide variety of hormone related illnesses including endometriosis.  Dr. Barnard is president of the Physicians Committee for Responsible Medicine.  You can also find information on their website at PCRM.org too.  In addition, I really enjoyed his chapter on menopause.  The power of food is significant and nicely detailed in the book.  A great resource for anyone as it also includes erectile dysfunction and other predominantly male topics.  

But onto my next recipe.  I am so thrilled by this one.  As many sat down to watch the latest Super Bowl, I began thinking of the first one I watched.  I was in college attending my first watch party when this incredible nacho cheese dip was served.  It pains me to share the ingredients now as it makes my stomach churn by just the thought of eating that crap but it was delicious at the time.  The original recipe was a can of cream of mushroom soup, browned hamburger, Velveeta (it was my first time ever having it and had no idea about its contents or that it can't even be labeled as a cheese), and a jar of salsa.  I know...please don't judge me.  I had no idea how harmful those ingredients, except the salsa, were.  But now I do.  I set out to recreate it using all health promoting plants and as low in fat as possible.  Enjoy!  

Nacho Cheese Dip:

• Cream of Mushroom Soup: I made this a day ahead.  
• Cheese Sauce: Can also make a day ahead
• Beef substitute: Ditto on making a day ahead
• Jar of salsa: Any kind you like

Combine 1 1/2 cups of the soup with all of the cheese sauce, beef substitute, and a 15 ounce jar of favorite salsa into a slow cooker on low heat.  Once it's warm serve over chips or baked oil-free corn tortillas with a sprinkle of greens. 

Rating: 5 out of 5 loved this so much.  I even got hugs!  

Book affiliate link: https://amzn.to/3YshlUi 

For more: www.feelplantiful.com

Butternut Squash Soup (WFPB, vegan, GF)

Dreena Burton's Smashing Butternut Squash Soup is amazing.  I love that you just throw everything onto a baking pan.  It was phenomenal even without the optional add ins.  I made a double batch.  It freezes really well.  Just make sure to leave plenty of room at the top of the container for the soup to expand as it freezes.  Next time I would try rotating the squash half way through baking.  We all loved it!  5 out of 5 stars!  

Recipe: https://dreenaburton.com/smashing-squash-soup/

For more: www.feelplantiful.com

My Sprout Adventure + Breakfast Ideas (WFPB, vegan)

 

After listening to The Exam Room podcast featuring Dr. Will Bulsiewicz, gastorentorologist and author of Fiber Fueled (affiliate link), who throws broccoli sprouts into his green smoothie in the morning, I was motivated to try growing them for myself.  Success on 1st try!  It was really simple with so many tutorials online.  I chose broccoli sprouts because of the health benefits of sulphoraphane.  I'm kind of kicking myself for not doing this years ago!  So much more affordable than the grocery store and so easy.  These are the jars I used (affiliate link) which made things so much easier. 

+ Soak sprout seeds overnight in water in dark place (I used 2 Tbsp + 1/4 cup water)

+ Move to light area once starting to sprout

+ Rinse and drain each day for 6-7 days until harvest

+ Refrigerate after harvesting (removing hull is optional) 

I plan on making a new batch each week as we use these in salads, sandwiches and smoothies.  I put some in a Cauliflower Alfredo Linguini recipe from The How Not to Diet cookbook (pg. 71).  A delicious recipe where I subbed out the asparagus (very expensive in the store right now) for roasted broccoli (on sale!). Everyone loved it!  I also love them on my morning english muffin which consists of a toasted Ezekiel English Muffin, smear of avocado, a touch of everything bagel seasoning, capers, sprouts, a few smashed garbanzo beans, topped with pickled red onion.  Deliciousness!  This plus my small bowl of steel cut oatmeal loaded with blueberries and a sprinkling of chopped walnuts makes for a large breakfast that is incredibly satisfying preloading my day with some amazing antioxidant powered foods.  (My kids put in 1/2 tablespoon of dairy free mini chocolate chips to their oatmeal.)

Does this sound overwhelming for breakfast in your home?  Get as much ready the night before so it comes together easily in the morning.  For example, we make our oatmeal the night before in an Instant Pot.  2 cups water, 2 cups plant milk, 1 cup steel cut oats, 1 tsp cinnamon, 1 tsp vanilla with a 7 hour delay, 1 min manual setting with natural release.  Just stir and serve in the morning.  For the english muffin, make your pickled red onions a day before and verify you have a softened avocado ready to go. (I buy several avocados at a time.  It's ok if they are hard.  Leave them on your counter until they soften up and then place them in the fridge.  That will slow down the ripening process so they last longer.) 

Affiliate Links:  (every little bit helps!)  

Fiber Fueled: https://amzn.to/3R1l4FF

Sprouting jars: https://amzn.to/3QYZ5yR

Sprouting seeds: https://amzn.to/3JdCmNX

How Not to Diet Cookbook: https://amzn.to/3kDYR4p

Instant Pot Duo: https://amzn.to/3ZZ3o1e

For more: www.feelplantiful.com

***Update: I find rinsing sprouts 2x per day is very helpful in getting more sprouts, especially in the dry climate I live in.  Also, a staggered jar start (start a new jar every 4 days) with more sprouts (approx. 3 Tbsp) is better for our family of 5.  When refrigerating use the mesh sprouting lids to keep sprouts fresh.  A sealed lid will lead to issues.  

Taco Salad Heaven (WFPB, vegan, GF, no oil)

I really enjoy listening to the Exam Room podcast.  Chuck Carroll has some great guests full of evidence-based information but it’s also uplifting (well, at least the ones I’ve been able to listen to).  Last week, in addition to some must-know facts about saturated fat from Dr. Barnard, he had on the founder of PlantYou, Carleigh Bodrug.  What a treat!  I was very excited to try out some of the recipes on her website.  Our taco salad/bowls are at a new level.  

All of these recipes can be made a day ahead.  I prefer to make the dressings a day before as the ingredients taste better after having had time to blend.  I add whole beans to the “ground beef” along with the taco seasoning plus some water to heat before serving (just like you would with a taco seasoning packet).  Add your favorite veggies to your salad or serve with a whole intact grain for a bowl.  I went with mixed greens, red cabbage, steamed broccoli, red bell pepper, black quinoa, and cherry tomatoes (see 2nd photo). Salsa and guacamole are also delicious!  

Green Smoothie (WFPB, vegan, GF)

I’ve tried a variety of smoothie recipes over the years.  This is a favorite for all of us.  We drink it a few times per week during the summer but not as much during the cold winter months (a cold smoothie when it's cold just isn't as appealing).  A high powered blender is a must for it to work well.  Play around with the amount of greens, starting with a smaller amount and slowly increasing if you are new to smoothies.  I always feel better and get a boost of energy when I have one.  I keep leftovers in a glass bottle to shake and enjoy later (see my affiliate link below as it helps me to keep sharing what we actually use in our home).  Enjoy this antioxidant powerhouse!  

Ingredients
1 ½ cups water

1 ½ cups plant milk

8 ounces favorite frozen fruit blend

3 ounces greens (2 ounces if using strong tasting green like kale)

1 frozen banana*

Directions

Place all ingredients in the blender.  Blend until smooth.  

*I keep a bag of peeled bananas in our freezer for all of the bananas that start to turn brown before we can eat them.  They provide a really lovely creamy texture after being frozen.  

For more: www.feelplantiful.com

Glass bottles: https://amzn.to/3G7xWF7 (affiliate link)

#smoothie #energy #plantbasednutrition #wholefoodplantbased #feelplantiful

Breakfast Casserole (WFPB, vegan, GF)

Sometimes the amount of veggies in the fridge are in abundance and need to be used before they go bad, usually during the 6 months of the year where we pick up a bounty of local produce from our Community Supported Agriculture (CSA) share. It’s a great problem to have, too much food!  My spouse came up with a recipe for a casserole to save the veggies.  It’s a good one to do on a weekend when you have more time for cooking and reheats well through the week.  Top it with salsa, hot sauce, microgreens, or plant-based queso.  Great for breakfast or anytime.

For the fridge veggies, we had parsnips, mushrooms, cooked beans and greens that needed to get used this time.  Roast your potatoes and sauté your veggies separately before layering into the casserole dish.  

Ingredients

Eggy Filling (cut the egg filling in half if you prefer less, it's great either way):

2 packages organic tofu, extra firm (drained)

½ cup nutritional yeast

2 cups aquafaba*

½ tsp liquid smoke

2 tsp black salt (kala namak)

1 tsp turmeric

1 tsp salt

1 tsp pepper

Veggie layer:

2 lbs potatoes, cubed, steamed

1 lb mushrooms, cooked

1-2 onions, cooked

1 bag kale, frozen 

Or whatever veggie combination you like!

Directions:

Preheat the oven to 425°. Cook veggies.  Blend eggy filling ingredients in a blender until smooth.  Layer in a 9x13 casserole dish in order: 1) potato, 2) ½ egg mixture, 3) pre-cooked veggies, then 4) remaining ½ of egg mixture.  Bake uncovered for 45 minutes.  Let stand for 5 min, slice, and top with your favorite toppings.  

*Aquafaba is garbanzo bean broth found by saving the liquid from canned garbanzo beans or by making your own.  Making your own is very easy but the secret is to use kombu.  My favorite aquafaba recipe comes from Aquafaba by Zsu Denver.  If you use canned bean liquid make sure it’s salt and BPA free.  

Aquafaba book: https://amzn.to/3FIpPOO (affiliate link)

For more: www.feelplantiful.com

#aquafaba #casserole #plantbasednutrition #wholefoodplantbased #feelplantiful

Chocolate Chip Cookie Bars (WFPB, vegan, GF)

It’s finals week in our house meaning lots of stressed out kids and study groups.  When loved ones are going through stressful times, I make sure there are lots of whole, minimally processed foods, especially veggies, to support their bodies and minds as they deal with difficult times.  Basically, lots of hummus varieties, veggies for dipping and whole grain crackers as quick, easy, prepackaged foods can dysregulate dopamine function in the brain making depressive symptoms worse and increase inflammation in the body.  Not what you want happening during stressful times.  But what to do with teens who don’t get excited about veggies and hummus?  My solution is an adapted recipe favorite for many years now, our chocolate chip cookie bars.  

Beans and oats are a great source of protein, fiber and minerals that many are deficient in like magnesium (essential for nerve functioning).  My substitutions include replacing the oil with applesauce and replacing maple syrup with date paste (both 1:1 ratios).  These are now very low fat making them crack a bit more than the full fat version.  We love them without all of the fat but you may find you prefer to have a small amount in it.  These antioxidant-rich, low glycemic, anti-inflammatory bars are perfect for gearing up for exam time and other life stressors.  

Ingredients

2 cans bpa-free cannellini beans (drained and rinsed) or 3 1/2 cups cooked

1 cup quick or rolled oats

1 cup unsweetened applesauce

2 teaspoons vanilla extract

1/2 teaspoon baking soda

2 teaspoons baking powder

1/2 teaspoon salt

1/2 cup date paste*

3/4 cup chocolate chips (we like the Enjoy Life brand of mini chips but there are more affordable dairy free chips out there too)

Directions

Preheat oven to 350º F.  Lightly spray 9x12 pan or use parchment paper.  If using rolled oats, pulse them a few times in a food processor to break them into smaller pieces thus creating quick oats.  Add remainder of ingredients except chips in food processor.  Blend really well.  If using home cooked beans, you may need to slowly add water to get a smooth batter-like consistency.  Mix in chips.  Pour batter into pan.  Cook for 25-30 minutes or until toothpick comes out clean.  Let stand 10 minutes before removing from pan.

*I make my own date paste (1 cup water blended with 1 cup softened pitted dates and 1 teaspoon lemon juice) as it’s really easy and significantly cheaper than the date pastes and syrups on the market.

Chocolate Chips: https://amzn.to/3hp5eqH (affiliate link)

For more: www.feelplantiful.com

#chocolatechipbars #plantpurecommunities #plantbasednutrition #wholefoodplantbased #feelplantiful