Recipes

Just take a Mission Low-Carb large whole wheat tortilla (110Cals/23g fiber), put in a little cooked grains (brown rice for example) some no-fat black bean dip, a coarsely chopped green (such as bok choy), some sliced avocado and fresh scallions.  I even had some leftover sliced carrots, cucumber and celery from making vegan sushi.  This is a great way to finish up leftovers.

While attending the 2019 NBC Health & Fitness Expo in Washington, DC, I stopped by the Vegan DC booth and spoke with Allison who raved about these vegan crab cakes.  The recipe is from Robin Robertson.  This is the link:    http://robinrobertson.com/heart-palm-artichoke-cakes/

Practically everyone loves French Toast!  Hard, old bread works fine.  If you have bread that is high in fiber, that is even better still!  The batter uses ground chia seeds though I suppose ground flax seeds would work as well.  I use the little coffee bean grinder to grind these seeds since they have a limited freshness life once ground so I store them whole and grind them when I need them.

 It is so quick and easy to do so, about 5 seconds!  The recipe is from the Minimalist Baker:

https://minimalistbaker.com/basic-vegan-french-toast/

I would suggest using pitted dates blended with a little water to substitute in for both the agave in the batter and for the maple syrup since replacing sugars with whole food sugar is always better.

Also I have had success in using a ceramic non-stick pan with no oil or vegan butter.

Burgers revolutionized fast food.  Sandwiches started it by using bread to make food “portable” for the “on-the-go” generation.  Now, burgers made them hot.  What makes these burgers so good, is that they’re actually healthy!  Hambergers made from meat are so yesterday!  Empires have been built upon feeding these high saturated fat and cancer-promoting death traps to billions of people worldwide and in doing so billions are suffering from heart disease and obesity and premature death not to mention the ghastly death of billions of animals and destruction of our planet!

So that was then, and this is now!  Today’s educated generation doesn’t blindly go along with this nonsense any more than they smoke cigarettes.

Check out what the Esselstyn ladies are doing with burgers:  https://youtu.be/Tk99zeQ71nQ

In this example I use something that everyone likes, rice and beans.  It is staple in Latin culture.  Just like the Italians always include a pasta dish, or Asians include a rice dish, Latinos include rice and beans.

Of course, I tweak it.  Since the dominating ingredient in rice and beans is the beans, more specifically the herbs and spices used, I substitute the rice for a heartier whole grain such as farro or non-pearled barley or whole oats (groats) or wheat berries or quinoa or other such whole grain.

Then I top it with lots of beans such as black beans or kidney beans or navy beans or pinto beans or even black-eyed peas.  To add flavor, I sauté some onions in a little water, no oil, and then may add diced tomatoes and whatever herbs and spices you like and and cook it with the beans before serving  stop the grain.

I then chop up a quarter onion and a cup of chopped raw asparagus or raw broccoli stems or similar raw crunchy vegetable and put it on top.