Category Archives: Whole Food Plant-Based nutrition

Whole Food Plant-Based Nutrition Tips

Gluten Free and Sugar Banana Bread

When we moved into our New Orleans house, you may remember, we were without a working kitchen.  It wasn’t until the end of September we FINALLY got our kitchen squared away. I can’t remember the last time I was that thrilled: real counters, cupboards, a working stove top and a convection oven.

I went a little nuts experimenting with the oven. Even tried a few things I normally wouldn’t make. Between the food experiments and getting used to the oven I had some pretty amazing (awful) results. The thing that turned out the best after some tweeking was banana bread. (more…)

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Happy New Year!

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2013 is over and done.

It was a year of massive changes for us.  We moved across country, bought a fixer house, camped in the house while working on it, learned our way around a new town and started to settle in.

Welcome 2014!

We are more or less settled.  Sure there is still lots to do, but the house is habitable and comfortable. I finally have some time to think about other stuff.

My Mom celebrated her 90th birthday last month.  Which got me thinking about the future.  At 90 Mom lives on her own, drives, remembers better than I do and is in good health. Looks like she will be that way for a long time. Her oldest sister is 93 and my Dad’s oldest sister lived well into her 90s. Let’s just say that longevity is my genes.

So is working and being productive. My mother’s sisters did not retire until they were in their late 70s. My Mom may be retired, but she is the busiest person I know! Makes me look lazy.

I am in my early 60s and looking at, conservatively speaking, a minimum of 30 more productive years. Even if I were inclined to retire – which I am not because I am not sure what I would do if I did – I certainly do not have enough money to live that long in the style I want to!  I have been fully employed since I was in my early 20s which means  I have worked about 40 years. It is highly likely I will live into my late 90s. Which means I have a lot of time for another career. It sounds weird to say but the truth is that by the time I am 70 I can have a whole new career. And why not?!

I took action and enrolled at Tulane University.  I start school on the 13th of January. The plan is to get my Masters so that I can become a Licensed Professional Counselor.

My mantra for 2014 is “Life Begins at 70!”

My resolution is to post here at least once a week. I have a ton of new recipes, ideas and information to pass on.

What are your mantras and resolutions for 2014?

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I am really still alive

I haven’t written anything for weeks.  Mornings have been spent doing things to get us settled.  Afternoons have been hot and humid and are officially designated as nap time.

The heat and the bugs have pretty much eaten or killed the garden.  So there isn’t much material there except that we have a lot to learn about gardening in this environment!

The kitchen is still unfinished. No counters, no cupboards, no dishwasher or garbage disposal and no window covering.  It is hot and primitive. Before we do cupboards, counters, dishwasher etc we need to lay a sub floor and tile the entire kitchen and pantry.  We have had 4 different attempts to get the work done and so far not one of them have panned out. Very frustrating! We finally decided we should do it ourselves. Scheduled to start next week. All of which is the the long way of saying that it is pretty hard to write about food when your kitchen is inadequate and you aren’t cooking very much.

Last week I finally got a little smart and bought a new appliance: an electric pressure cooker. We need to be able to cook quickly and with as little heat as possible. If you read this site you know that I am a long-time fan of pressure cookers. The problem with them in this environment is that the steam heats up the kitchen. So I finally started looking at electric versions. (more…)

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Vanishing Pesto

basilLast week the weather was alternatively sunny and humid or rainy and even more humid. The herbs really love it and the basil has grown like mad. By Saturday it was starting to bolt and take over the garden.

I was down to use it or lose it time. I waded through the mud, out to the garden and started cutting. Brought in all the cuttings, stripped the leaves and the bolted flowers. Ended up with 8 cups of washed and tightly packed leaves and bolted flowers. (more…)

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Plant-Based Diets and Iron

As a young woman my pulse was alarmingly high. I was a swimmer, got plenty of exercise and should have had a nice low resting pulse rate. My Doctor at the time was alarmed enough by my pulse rate to order a blood test that measured my hemoglobin.

The results showed that my hemoglobin was very, very low. The doctor concluded that I wasn’t getting enough iron in my diet.  He explained that the lack of iron meant that my body could not make enough of the protein, hemoglobin. And since hemoglobin carries oxygen to the cells my body was chronically short on cellular oxygen. He mentioned the word “anemic” and suggested that since I was a vegetarian it was unlikely I could get enough iron in my food. He got out his pad and prescribed iron pills.

He described the problems that came from chronic anemia – fatigue, brain fog, leg cramps, shortness of breath and on and on.  He scared me into taking the iron.

The iron pills made me miserable – I will spare you details. Just leave it that it took about a week for me to toss the iron pills in the trash and to start looking for iron-rich foods. This is my first memory of using nutrition as a “medicine” and the start of a life long practice of looking at food instead of medicine. (more…)

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Paying the Price

dollar standardI was once told that I could do anything I wanted in life if I were willing to pay the price. . .

Over the last couple of months of moving, I have done what I wanted! I somehow decided that eating things like dairy and gluten, snacking on honey roasted peanuts and eating irregularly were just fine. They haven’t been!  I gained 5 lbs, my joints ached and my intestinal tract was VERY unhappy with me. Even worse my blood sugar was so out of whack that it turned me into  something of a whack job to live with! (more…)

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Gardening in New Orleans

cote gardenOur garden is growing – we have tomatoes, peppers, cucumber and melon plus a lot of herbs growing at breakneck speed. Something new is always popping up.

The funny thing about gardening is that once you figure it out in one place there is NO guarantee you will be successful (at first) in a different place.

Some of the tomatoes are being eaten by something – not cutworms, but something I have yet to identify. There are bugs and worms that I have never seen before! So far no aphids like the ones that drove me crazy in Prescott last year. Instead we have Assassin bugs (good), beetles (bad) and and other very strange insects like wasp moths. The insect identification book is getting heavy use.

The soil here is amazing; river bottom mud. Really sad to not be using it this year. Until we have it tested it is unwise to plant food. Katrina left a lot of chemicals in the ground, so until you have your own soil tested you can’t know if you have any contaminates like lead or mercury. And if there are contaminates we need to know what they are! For this year we have contented ourselves with grow beds.

The one thing we have planted in the ground was milkweed. Someone told Meggan it would attract Monarchs. She bought some and planted it. No Monarchs! We started to think that milkweed and Monarchs were an urban legend. And then. . .the Monarch’s appeared. We have quite a collection that fly around all day. They put on a real show! The Monarchs have been joined by Black Swallow Tail and a couple of other ones I can’t identify.

Here is a picture of the milkweed and a Monarch – just look for the circle; I know it’s hard to see but you will get the idea. They are so beautiful!

bf1cropped

Meg and I went to the nursery over the weekend and invested in $70 worth of butterfly and hummingbird attracting plants to create a “butterfly garden.” They are all planted neatly along the front fence.

So far – no butterflies and no hummingbirds. Either another urban legend or a lesson in patience. . . we’ll see.

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Father’s Day 2013

Today is Father’s Day. Meggan took her Dad (and me) to brunch at The Ruby Slipper. Great ambiance, good food and we even found a parking place!

Watching Meggan and her Dad today reminded me of so many Father’s Day meals with my Dad. We laughed had  long discussions about things that interested us and probably no one else and ate bland food. . . I want you to know that (IMHO) David is the second best Dad that ever lived.  My Dad, however, is/was unquestionably the best Dad that EVER lived! And I miss him.

He’s been physically gone for several years but he is still very much present around our house.  I can’t tell you how often one of will say a “dadism” like “it’s a great life if you don’t weaken!” Dad loved horrible puns, his wife, his girls and bland food. Trust me, if food happened to have any taste at all he probably hated it. And if he didn’t hate it his digestive tract would. He had a “bad stomach” with an extremely sensitive digestive tract. The only really bland food I ever saw him actively dislike were packaged flaked mashed potatoes.

We were in Europe, I think it was Holland when my Dad found a package of pre-prepared mashed potatoes in some market, somewhere. After two months of traveling and no mashed potatoes (we hadn’t gotten to England yet) he was thrilled!  My Dad loved mashed potatoes – probably because they are nice and bland.

He could hardly wait until lunch time the next day. All morning he romanced those potatoes. He finally couldn’t wait any longer and declared that it was lunch time.  Never mind it was about 11:00am and he was a stickler for a 1:00pm lunch!  He pulled into a beautiful park for the much anticipated lunch.  He was like an excited kid on Christmas morning!

Mom got out the butane stove and Dad found the package of potatoes, water, milk, fresh butter, salt and a kettle. With a great flourish he picked up the package and began to read the instructions. It took about ten seconds for his face to fall. He quietly handed the package to my Mom.

Turns out the instructions were nicely written in German, French and Italian. Not an English word in sight! Mom knew a little German so she tried her best to read the instructions. An hour later we had a very big pot of a white, gluey substance.  Dad took a taste and pulled a sour face. I think he even spat them out.  You could see that he was thinking seriously of blaming my Mom for the gluey mess. But Dad was gentleman and he visibly bit back his comments.

Two minutes later there was a big bang and the kettle and all the gluey potatoes were laying in the dirt.  He had executed the perfect turn and somehow jiggled the table.  Dad swore to his dying day that he ACCIDENTLY hit it. We (my Mom, my Sister and I) still believe he kicked the table so that the potatoes would spill and he wouldn’t have to blame Mom or pretend that the gluey mess was were edible.

To this day, every time I see mashed potatoes, I think of Dad, the accident/kick and it makes me smile. On this special day, if your Dad is still with you, enjoy celebrating his special day.  If he isn’t, take a couple of minutes to remember something about him that makes you smile!

Happy Father’s Day!

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Grilling Veggies

Sgrillince we have a “primitive” kitchen at the moment, we invested in a propane gas grill. Two advantages – it is a great cooking surface and it is outside. The outside part keeps the heat out of the house; something to consider in this climate!

A few years ago we grilled a lot. Part of it was because of the heat in Palm Springs and part of it was because I banned meat from the kitchen. There is something about the smell, the blood and the mess. . . But meat was not the only thing we grilled. We regularly grilled onions, corn, eggplant and a variety of other veggies.

When we moved to Prescott and David became vegan we decided not to buy a replacement for the one we left in Palm Springs. He didn’t think it was worth the money if he wasn’t going to be eating meat.  I knew I missed grilled vegetables, but until we got this new grill I didn’t realize how much!

foilWe have been haunting the Farmers Markets. Two or three days a week we come home with a bag of fresh fruit and veggies.. Over the last two weeks we have grilled corn, potatoes, onions, eggplant, summer squash, cauliflower, beets, carrots and tomatoes. We have been going through lots of foil sheets !

Grilling veggies is really easy to do and really tasty! One of those fun things to experiment with.

Here is how we do it:

  1. Wash the vegetables and trim if necessary. Remember for potatoes, whole beets and other large veggies to poke a couple of holes in the surface
  2. Layout several pieces (4-6) of foil on the counter
  3. Drizzle a little olive oil on the middle part of the foil and salt it lightly
  4. Add herbs to taste; examples include:
    • Garlic for eggplant
    • Rosemary for carrots
    • Tarragon for squash
  5. Place veggies evenly in the middle of the foil
  6. Use your hand a sprinkle a little water on top of the veggies
  7. Wrap tightly in little packets (if the foil breaks just add a second sheet
  8. Place on the grill and when the veggies are about 1/2 done turn them over and continue cooking
  9. Cooking times will vary but for most veggies about minutes is perfect; for onions, potatoes and whole beets it is closer to 50 minutes.

Summer is a great time to experiment and find your favorite grilling veggies. Don’t forget to try out different herbs they have a way of making a “plain” veggie a whole new taste treat.

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We Made It to New Orleans . . .

My head is still spinning – over the last two months we packed up our home in Prescott, drove ourselves and the three cats 1650 miles across company and have more or less moved into to our new home. What an incredible amount of experience crammed into a few weeks!

raw kitchenThe kitchen in our house was gutted . Once escrow closed  Meggan installed a utility sink in the kitchen. She says it is hard to clean and paint without water!

We got here and walked into an exquisitely painted but very bare kitchen – the only item in it was the lonely little utility sink.

We think that the kitchen is the most important room in the house so we started there; literally started from the ground up. We were told that there was a lovely long-leaf pine floor under the tile debris. Which is why David spent the first day we were here sanding of the glue and junk off the floor. When he was done we saw that there was indeed beautiful wood. Beautiful wood badly in need of repair and loving care.  Decided to delay immediate work and instead lay down cheap vinyl to protect the from any further damage. We will tackle this in the fall when it gets a little cooler!

Once we had a decision on the floor we moved in a fridge, a toaster oven, microwave and electric frying pan. Went out and got a gas grill and on the way home stopped at Farmer’s Market. While there we scored some corn, tomatoes, onions and greens.  Later that afternoon we had our first home cooked meal in a couple of weeks:  roasted corn on the cob along with grilled onions and tomatoes. I don’t think I have ever enjoyed a meal more!

camp kitchenWe were in business. Although I have to say that cooking with no counter space is a trick. David set up a rolling island, a couple of folding tables and put together a rolling storage rack. We gleefully refer to the process as camping in our own house. Very comfortable camping all things considered!

While we camped for the next couple of days, we feasted on a big salad made from fresh greens, tomatoes, carrots and cucumbers. Grilled and enjoyed eggplant, squash, tomatoes, carrots and potatoes. Even if we were camping it still felt downright luxurious to eat simple, home prepared fresh veggies.

At the end of the first week we had the most exciting day of all — the day we got a real gas stove and range!! I immediately made pasta sauce, started soaking black beans and dug out some rice.

The other exciting thing was the gift of a triple bowl 44 inch sink. Now all we need is something to put it on. That is next weeks project: find kitchen cabinets and the counter top to get installed asap.  Did I mention that in the meantime we are just happy to be eating real food again?

farmersOne of the wonderful things about New Orleans at this time of year are all the Farmer’s Markets. You can find ones on Saturday, Sunday, Tuesday and Thursday. We are taking full advantage!  Today we got 10 lbs of “seconds” tomatoes and a bunch of peppers and onions so tomorrow we make salsa!

Life should be calming down a bit in the next couple of weeks. I will finally get to start posting on a regular basis. I have missed writing more than I thought possible. So watch for new posts. Lots of nutrition news, garden updates, cooking tips and our other NOLA adventures.

And there, my friends, you have it – the NOLA adventure update! Stayed tuned!

Posted in Farmers Market, fresh veggies, garden, New Orleans, salsa, tomatoes, Whole Food Plant-Based nutrition | Tagged , , , | Leave a comment