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lmggallagher wrote:Hi Gramma Jackie
Oh, checked out your blog - you've got some beautiful plates - with some great looking food on/in them!
I am about to start with breakfast - waiting for Amazon to get me the cookbook fast - so I can try some of the things you are doing. They all look good!
Good luck to both of us - Michelle
I hope everyone here understands the difference between success and perfection. One is attainable, the other is a myth.
~~~~ "Katydid" - Kate ~~~ February 6, 2013
This simple amazing soup is high protein, low sodium and fat free if you cook your baby limas yourself with no salt, 15 minutes in a pressure cooker.
1/2 red onion, chopped
16 ounce bag frozen cauliflower (sub. fresh for no sodium)
3 cloves garlic, chopped
1 tsp. black pepper, fresh ground
2 cups cooked baby lima beans
1/2 lemon, juiced
In a medium pot, cook chopped red onions in enough water to cover 10 minutes. Add 1 bag of frozen cauliflower and 3 cloves of chopped garlic. Add fresh pepper to taste. Cook another 7 minutes. Add juice of 1/2 fresh lemon and lima beans and let cool a few minutes. Add half of mixture to blender and blend on high for 1 minute.Pour into a pan. Repeat with remaining mixture. Heat gently until heated. Garnish with fresh chopped scallions, chives, parsley, etc. if desired.
Yield: (36 ounces) 4 servings
moonwatcher wrote:Finding my way to StraightUpFood
When I was growing up, my mother used to say, â€śIf you can read, you can cook.â€ť So from the very start of my cooking career, I carefully poured over the instructions in the Betty Crockerâ€™s Cookbook for Boys and Girls, certain if I followed the instructions faithfully, my creations would turn out perfectly. This was reinforced dramatically for me when at 8 I undertook to make the Molasses Crisp recipe in the book for my brownie troop. I had carefully measured the salt and the baking soda to the exact teaspoon, but had spilled quite a bit in the process. My Dad entered the kitchen, and seeing the pile of flour, soda and salt on the cutting board, thought heâ€™d â€śhelpâ€ť me by scraping it up and adding it to the mixing bowl, against my protests that it shouldnâ€™t go in. (My Dad, by the way, God rest his wonderful soul, didnâ€™t read anything except the newspaper. And he was a terrible cook. Cause? Effect? ) It took me a long time to get over the mortification I felt watching the faces on my brownie troop as they bit into these salty, tough cookies, and my troop leader tried to smooth over the unavoidable grimacing. From then on I was a fastidious stickler for following the recipes I tried to the letter, and for keeping any well meaning "helpers" out of range. I never lost the assumption that my early and voracious reading was an indispensible companion to my developing skill as a cook and a baker.
So when I first started eating this way, naturally I automatically went on a long, long recipe reading "walk about." From the moment I typed in â€śfat free vegan recipesâ€ť to see what would come up on Google, I was enchanted to find the wonderful world of Susan Voisinâ€™s Fat Free Vegan Kitchen. I cut my teeth learning to cook fat free on Susanâ€™s witty blog posts and delicious recipes, and in that process also became blessed with her friendship. With the help of Susanâ€™s wonderful companion web site, I surfed the world of vegan and low fat vegan blogs, web sites and recipe sites. This activity became a profound source of support and education. Reading recipes and thinking up what I wanted to try making for the next week or so became one of my ways to relax. Thatâ€™s how I found Dr. McDougallâ€™s site. For a long time I confined myself to the Food and Recipes section. Iâ€™m pretty sure the first post I ever wrote had to do with a blueberry muffin recipe.
I learned a lot in the first two years surfing this way on a daily basis. Through another blog on Susanâ€™s list, Soul Veggie, I discovered Dr. and Rip Esselstyn. Venturing into the Lounge on Dr. McDougallâ€™s site, I learned about The China Study, and took it out of the library, along with Prevent and Reverse Heart Disease.
And in the first two years I was so delighted to have lost the 10-15 pounds that would edge up on me from time to time before that, and not have to worry about what I was now eating to keep it that way, that I baked. And baked. And baked. The first year I did what I call a "science experiment" and reintroduced wheat to see if only the elimination of the saturated fats was necessary to manage the MS symptoms. But by the beginning of the next winter, my gut was telling me I needed to listen to that ELISA test of long ago that said I was intolerant of wheat. That had not shifted. So I became gluten free.
That Winter, I went through my Muffin Period. All gluten free. I went back and forth between Susanâ€™s blog and Gluten Free Goddess blog (another amazing blog, but itâ€™s not fat free), making the formerâ€™s recipes gluten free, and the latterâ€™s fat free. I got pretty good at it.
But into the third year, the falls I had taken and even the low amounts of sugar I was using began to heighten my pain response so much that I finally had to ask the doctor the question that had nagged me for some time, but that I had avoided asking: do you think I have fibromyalgia?
The answer to that question was an undeniable yes. So I cut out the sugar. And I cut down on the flour products. I decided not to bake regularly, which was a big change for me. But it has made a huge difference in my pain level.
Nearly two years ago in the Fall, I was looking for a cornbread recipe that would not require any sugar or sweetener or yogurt or flour, which menat giving up the one on Susanâ€™s site that Iâ€™d successfully made gluten free. I donâ€™t remember exactly what I typed in but this recipe came up:
http://www.straightupfood.com/blog/2010 ... cornbread/
I had found Cathy Fisherâ€™s StraightUpFood blog.
As I read the recipe I got intrigued. There was no refined flour or sugar. The cornbread was sweetened with banana and apple juice or dates, and cooked quinoa took the place of the flour. I was in. I made this cornbread over and over, in fact so many times that I finally decided I had better write Cathy and tell her how much I liked it. I also got hooked on the persimmon bars over the holidays, and enjoyed her homemade ketchup (sweetened with a pureed apple!), and on and on. That was the start of a wonderful correspondence and friendship.
Here is a picture of part of our Thanksgiving meal last year. The soup in a pumpkin idea comes from Mary McDougall. The particular soup recipe is a version of one of Susanâ€™s fantastic recipes. And the cornbread is Cathyâ€™s. You can see that itâ€™s not missing anything in texture and appeal, even though it is pretty much made with out much of what usually goes into a cornbread recipe.
(If youâ€™re curious, hereâ€™s a link to Susanâ€™s fabulous soup recipe> I also recommend her Mexican pumpkin soup.)
http://blog.fatfreevegan.com/2011/11/et ... isque.html
There is lots to learn on Cathyâ€™s blog. On the home page, if you click on â€śaboutâ€ť you'll learn that the recipes on her blog respresent those she has demonstrated and cooked at either the McDougall Center or True North. She focuses on whole foods, avoiding sugar, salt, and refined flours and most of her recipes are also gluten free. There is always an option for making any recipe with nuts or avocado or non-dairy milk MWL.
If you are a recipe reader-adventurer like me, here are a few of my favorites to click on:
Persimmon bars: http://www.straightupfood.com/blog/2011 ... mmon-bars/
I canâ€™t say enough good things about these. I made them for my birthday one year. You can sub out some or all of the walnuts with buckwheat groats for a delicious lower fat alternative. I never got around to frosting them I liked them so much plain.
Creamy Potato Leek Soup: http://www.straightupfood.com/blog/2010 ... leek-soup/
Never Give Up and I both love this soup. I think sheâ€™d agree that itâ€™s so good you may have to fight yourself about not eating it all at once. And Iâ€™ve made it with different greens, or a combination of greens. All good. And so easy because you can mash the potatoes right in the pot and donâ€™t have to transfer anything to the blender. I donâ€™t use all the sesame seeds the recipe requires. I just put in a teaspoon or two of tahini if I have it. But for MWL that can be left out.
The ketchup recipe: http://www.straightupfood.com/blog/2010 ... e-burgers/
I got so distracted by how good this is that I forgot all about trying the veggie burger recipe so someone will have to tell me how that is. This ketchup made my â€śoven fry phaseâ€ť last winter heavenly.
Cabbage salad with Dijon lime dressing: http://www.straightupfood.com/blog/2012 ... -dressing/
I ate a version of this off and on all summer. Itâ€™s very flexible, and I added whatever sounded good to me in terms of extra veggies or beans.
Breakfast Burrito Bake: http://www.straightupfood.com/blog/2012 ... rito-bake/
Which I never ate for breakfast, but happily gobbled it up for lunch and dinner.
But what if youâ€™re not into recipes? Cathy has another section of her blog that I also find invaluable. Itâ€™s under â€śMy Meals.â€ť Here Cathy describes and gives lovely photos of simple meals she eats at home that do not follow recipes. I really like this section because it gave me permission to simplify and experiment without making a whole recipe. Itâ€™s now one of my favorite things to do. I just draw on the â€ślibraryâ€ť of recipes in my head from so much reading and whatever sounds good to me in the moment.
Another great tip I learned from Cathy on a guest blog post she wrote for the Engine 2 blog is the way she makes her grocery lists. Fold a sheet of paper into 4. Then head each of the four squares of the paper with the headings â€śfruits,â€ť â€śveggies,â€ť â€śbulkâ€ť and â€śother.â€ť For me, this is a great way to organize my list. I can read it more easily when in the stimulation of the store, and it also helps keep me on the whole foods track and not get too caught up in the â€śotherâ€ť more processed stuff.
One of the "foodie" things Cathy and I have enjoyed corresponding about is our adventures in nut milk making. Her newest post is a complete primer on how to make nut and grain milks yourself. I find this very helpful since when I DIY the only two ingredients are the nut or the grain and the water. None of the other "stuff." The closer to whole, the better my digestion, and the milder any of my problems are when they flare up. If youâ€™re interested in learning how to do something like make the almond milk I wrote about in my Summer Breakfasts post, now you can also check out Cathyâ€™s primer:
http://www.straightupfood.com/blog/2012 ... iry-milks/
Although I didnâ€™t find straightupfood blog until my recipe quest was slowing to a crawl, in a way it ended up being a case of saving one of the best for the last. The ideas and encouragement and delicious recipe ideas I needed to take my eating to a new level more focused on whole foods without sugar, salt, flour, and now, soy, were all there. I found I could avoid them all and not feel deprived. Doing so helped me get a much better handle on managing my fibromyalgia pain. So like the saying goes, â€śWhen the student is ready, the teacher will appear.â€ť I will always be grateful to both Susan and Cathy for their wonderful blogs that form the â€śbookendsâ€ť of my adventures in reading and learning to cook this way. They have both always steered me true and cheered me on, and keep me licking my own lips and impressing my guests, all the while improving my health.
(For those of you with MS who might read this, one of Cathyâ€™s many duties for the McDougall Programs has been to assist with various tasks involving the MS study. She tells me the results in the patients are indeed very encouraging to see. Just another reminder of what we have to look forward to when the official results of the first phase of the study are released.)
I now realize my Mom's pronouncement (God rest her vivacious soul, too) was not necessarily accurate, but I still love to read recipes. I now also love to break free from them, reinvent them, or do entirely without them. Low fat plant based cooking has helped bring out this kind of creative adaptation and variation from the norm, because in essence that's what this kind of cooking is. I remember reading Anne Esselstyn's words that in time a cherry tomato or a bite of watermelon would taste very sweet, and a bowl of frozen grapes or banana ice cream would make a satisfying dessert. I also remember saying, out loud, "Well, I don't know about that." But it has turned out she is right. And I read it before I lived it. Which helped me recognize it when It happened. So maybe there is something to this mysterious connection between words and literal tastes. Thanks, Mom.
Irish White Bean and Cabbage Stew (modified for gluten free)
Add a smoky flavor by sprinkling on a little hickory salt or Liquid Smoke just before serving.
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 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
Crock pot low 7 hours then add:
3 cups cooked great northern beans (2 cans, drained)
1/3 buckwheat groats (gluten-free grain substitute for pearl barley )
1 14 1/2-ounce can diced tomatoes
1 tablespoon chopped parsley
salt to taste
Crock Pot: Place the vegetables, and seasonings, 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 seasonings and add more herbs if necessary. Cover and cook for another hour.
Stovetop: Place vegetables, seasonings, barley, and broth into a large stockpot. Cover and simmer until vegetables are tender, about 45 minutes. Add remaining ingredients, check seasonings, and add more herbs if necessary. Simmer uncovered for at least 15 minutes before serving.
Makes 6 large servings. Per serving: 254 Calories (kcal); 1g Total Fat; (3% calories from fat); 12g Protein; 52g Carbohydrate; 0mg Cholesterol; 50mg Sodium; 12g Fiber. Weight Watchers Core/ 4 Points.
Nutritional information is approximate and is not guaranteed to be 100% accurate. "Gluten-free" label is strictly a cataloging tag meant to be helpful for recipe searches and does not ensure that
the recipe is completely free of gluten. Always read ingredient labels carefully and contact manufacturers to make sure that products actually are vegan and/or gluten-free.
Copyright 2009 Susan Voisin and Fatfree Vegan Kitchen
All rights reserved.
Star McDougaller's I think the reason that I need your help is the sweet potato still seems like desert to me. Even though I read this quote from Ellen Jaffe Jones just today. She is another Star McDougaller featured for her book in this months newsletter.
It wasn't that long ago when I was trying to lose 25 pounds. I eventually did using Mary's Mini. I read that some of you are struggling, and I would encourage you to make sweet potatoes your "starch." I taught cooking classes before my book came out, and I found that if you stick to the program, it works. I had a woman lose 120 pounds in 8 months never counting calories and loving the food. (The newspaper did a story with her before and after pix...on my Facebook book page.)
I know now it's fine from another Star McDougaller, but I am not sure I am doing it correctly. So, I put it to you to critique: this is my plan and a few questions as well.
B: nuked sweet potato w/ cinnamon/mixed fruit
L: salad and nuked sweet potato w/ salsa
D: salad and cubed sweet potatoes w/ greens
Snack & desert - fruit - sweet potato with a tiny bit of maple syrup
Is this OK.
I plan to vary the greens for dinner; not to avoid monotany, but to hit the best prices, hahaha! Greens cost big greenbacks here!
My big confusion comes from this excerpt from the one of the two Mary's Minis, as introduced in the newsletter:
Grazing works better for weight loss and lowering cholesterolâ€”which means snacks are fine. But snacks should be of the same foods as your meals, like boiled or roasted potatoes and dry-fried French fries with the diet pictured above of potatoesâ€”not crackers and pretzels
My confusion is that I am trying to get my head around what this means: since I have been thinking on MWL you are eating your starch along with a veggie at no greater than a 1:1 ratio and for more weight loss more veggies. Is the above quote saying you can just eat the starch ALONE in between meals, like I plan to do, if I need something after dinner?
I have seen in many forum threads that people take precooked small potatoes to work for snacks - so, I guess just having the starch without veggies is OK - but I am so not sure about this.
Help please! And thank you too! Michelle
Frozen Ve gave this approval so it's fine
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