Great Northern Bean Cookie Recipe

You will never guess that these delicious cookies were made with Great Northern Beans! Any white bean,(cannellini, butter bean, Navy) can be used.

Ingredients:

• 1 cup rolled oats
• 1 cup whole wheat pastry flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp cinnamon or more to taste
• 1/2 cup canned white beans (reserve the liquid)
• 1/2 cup raw sugar/ sugar subsitute/(if you use liquid sweetener, you will probably have to use more oats
• 1/4 cup unsweetened applesauce
• 1/2 tsp vanilla
• 1/2 cup raisons

Instructions:

Prehead overn to 350F. Use a large cookie sheet lined with parchment paper or silicon mat.
Transfer 3/4 cup of the oats to your VitaMix and pulse until crumbly but not powder. Transfer to mixing bowl and combine with flour, baking powder, soda, and cinnamon. Mix and set aside. Transfer beans to processor then add applesauce, sugar ,vanilla and 1 tbs of the reserved bean liquid unless you used liquid sweetener.  Blend until smooth. Combine wet and dry ingredients and add raisons.  If mixture is too wet add more oats.  If too dry, add a little water.  Drop tablespoons of batter onto cookie sheet. Bake 15 minutes until light brown and firm.

Eggplant Spinach Lasagna

This is the perfect recipe when you are craving the rich taste of lasagna.  I adapted  this recipe from one posted on fatfreevegan.com. 

•  1 large eggplant
•  10 oz frozen chopped spinach, thawed and squeezed dry or fresh spinach
• 1 lb tofu
• 2 tbs nutritional yeast
• 2 tsp oregano
• 2 cloves garlic
• 1 tsp basil
• 1 tsp salt (optional)
• 1 jar of spaghetti sauce (or homemade)
• Package of whole wheat lasagna pasta

Preheat oven to 375

Cut eggplant into thin, even lengthwise slices. To make the eggplant less bitter and to draw out moisture, sprinkle with salt, and drain for 20 minutes.  Before using, rinse and pat dry with paper towel.

Place tofu and spinach in your VitaMix (or food processor) and process briefly.  Add the nutritional yeast and spices and process until smooth.

Spead thin layer of sauce in the bottom of a casserole pan
Add 2 or 3 sheets of whole wheat lasagna pasta
Place eggplant slices over the pasta and sauce covering the bottom of pan
Spread 1/2 of the spinach/tofu mixture on top of the eggplant
Repeat the layers pouring the last of the sauce on top
Bake covered for 1/2 hour and then uncover and bake 20-30 minutes more. The thicker the eggplant slices, the longer it needs to cook.

Grandmother Mary's Persimmon Pudding

I finally came up with a vegan, Fat Free version of my Grandmother Mary's FAMOUS Persimmon Pudding!  I made half the recipe as  I only had a few ripe persimmons .  Feel free to double the recipe.

1 cup PERSIMMON PULP (make sure they are ripe)

1 cup OAT FLOUR (use a food processor or coffee grinder to make Old Fashion oats into flour)

3/4 cup SUGAR

1 EGG SUBSTITUTE (use EngerG egg Replacer-be sure to mix with water first)

1 tablespoon unsweetened applesauce

1/2 teaspoon SODA

1 cup OAT MILK

1/2 teaspoon vanilla

Mix together and bake in a slow oven (300 degrees) for 2 hours

If making a double recipe bake for 2 1/2 to 3 hours

This is the closest thing to my Grandmothers Persimmon Pudding. She used white flour,  egg ,  butter and whole milk.  I promise you will not taste the difference. The secret is using oat flour which gives the same consistancy.

Spagetti Squash with Tomato and Lima bean pasta sauce

Cut a spagetti squash in half and bake at 350 degrees for an hour or so (when you can pierce it with a fork it is done).  In the meantime, put together in a sauce pan some fat free pasta sauce with grape tomatos and frozen lima beans with a little onion.  Serve with salad for a wonderful fat free dinner.

5 Powerful Foods that Lower Your Blood Pressure

5 Powerful Foods that Lower Your Blood Pressure
Are you eating enough of these 5 amazing foods that help reduce high blood pressure?
by Frank Mangano
Consumer Health Advocate
Author of the popular book: Blood Pressure Miracle
Did you know that stroke and coronary heart disease still remain to be on the list of the top three main causes of death in the USA? It's time to take your health seriously so you don't fall victim to these!
What is High Blood Pressure and how does this come into play?
According to the National Institute for Health, blood pressure levels of 140/90 mmHg or more can be classified as hypertension.
The worst part about having high blood pressure is that the condition can sometimes be present without any symptoms and before we know it, the damage is already extensive. Serious problems that have been associated with high blood pressure include kidney failure, heart attack, heart failure and stroke.
What are the Risk Factors Associated with High Blood Pressure?
Blood pressure can be influenced by a lot of factors – age, race, family history, tobacco use, sedentary lifestyle, diet, binge drinking, and stress levels. Chronic conditions such as sleep apnea, diabetes and high cholesterol levels can also precipitate the development of hypertension.
What can You Do to Lower Blood Pressure?
You don't need potentially dangerous drugs to control and reduce your blood pressure. Controlling blood pressure levels could be as simple as doing lifestyle modifications and eating healthier.
If you are a smoker, quit. If you drink heavily, try to practice self-control. At work, take the stairs instead of the elevator. And if you have been obsessed with sweet, sugary foods as well as processed fast-food meals, then modify your eating habits as well. Learn to eat the right kinds of food before it's too late.
Below are 5 of my top picks for powerful foods that could help you lower your blood pressure levels:
1. Artichokes
The use of artichokes has been implicated in the lowering of cholesterol levels in the blood. Since hypercholesterolemia is one of the risk factors for high blood pressure, this information is actually good news. Three clinical trials conducted separately by Dr. Barbara Wider supports this fact. In Cochrane Database of Systemic Reviews’ October 2009 issue, where the result of the study was published, it was shown that patients who were diagnosed with hypercholesterolemia and given Artichoke leaf extract exhibited a decrease in their blood cholesterol levels.
Artichokes taste amazing steamed (generally steam for about 1 hour).   If you have heart disease DO NOT use oil or butter!!!  A little lemon juice is fantastic!
2. Bananas
A study published in The New England Journal of Medicine says that incorporating bananas in your day-to-day meals can actually cut stroke-related deaths by as much as 40 percent. A 1997 study at Johns Hopkins University recommended eating at least five bananas daily to achieve the desired effect, and that is to lower elevated blood pressure levels. However, a study conducted by Indian researchers at the Kasturba medical college revealed that people who eat two bananas a day, for one whole week, can lower their blood pressure levels by 10 percent.
Bananas are rich in potassium, which is responsible for the proper functioning of the heart. It works with sodium to maintain balance of the body’s fluids, which is an important factor in the regulation of blood pressure.

3. Beets
A research study conducted by scientists from Barts and The London School Medicine revealed that simply drinking one 500 ml glass of beetroot juice each day can produce astounding health benefits, especially to the heart.
Beetroot juice has been found to lower high blood pressure levels. Professors Amrita Ahluwalia and Ben Benjamin, from the William Harvey Research Institute and Peninsula Medical Center, respectively, led the research efforts, which revealed that the consumption of dietary nitrate that is found in beetroot has BP-lowering effects in as fast as 1 hour after ingestion, with the effect lasting for up to 24 hours. The result of the study was published in the March 2008 issue of Hypertension.
You can try beetroot juice, or also try baked beets sliced on salads or as a side dish to dinner.

4. Cocoa
A study conducted by researchers from Germany’s University Hospital of Cologne revealed that cocoa can significantly lower high blood pressure levels. Study results were published in the Archives of Internal Medicine. The beneficial heart effects of cocoa are attributed to its flavonoid content, specifically procyanids.
Because cocoa is most commonly found in chocolate, people falsely assume that eating a lot of chocolate could be good for the health. Keep in mind that cocoa in chocolates have undergone a lot of processing, and it has been mixed with loads of sugar, so this is not totally healthy. The best way to take advantage of the health benefits offered by cocoa is to choose raw cacao – it is good for the heart, the brain and the liver. Raw cacao nibs go great in smoothies! Also use organic cocoa powder in smoothies or homemade hot cocoa sweetened with stevia instead of sugar.

5. Garlic
Researchers from South Australia’s University of Adelaide have conducted studies, which provide solid proof that the consumption of garlic can indeed help lower elevated blood pressure levels. Garlic supplements in powder form were given and results revealed that it produced a reduction in systolic blood pressure. Garlic has been known all over the world as a very important herb, especially with its heart-protecting capabilities. It helps lower blood cholesterol levels and prevents blood from forming clots (which could lead to heart attack and stroke).
Furthermore, the Proceedings of the National Academy of Sciences journal has published the results of a laboratory test showing how garlic juice can lead to a decrease in blood pressure levels. Eating the equivalent of 2 cloves of garlic each day can significantly contribute to the health of the heart.

Italian Chickpea and Eggplant Pasta

Aida came up with this recipe after watching a heart healthy cooking show on Italian TV.  Cut up a small eggplant, zucchini, onion and cherry tomatoes .  Bake in a 400 degree oven for about 45 minutes.  Transfer mixture into stove top pan and add one can of chickpeas (that have been put in a food processor until smooth).  Mix well and add cooked  pasta.  Toss together and enjoy a wonderful healthy meal.

Wonderful Vegan Fat Free Recipe Link

Please check out the following link for some great Fat Free Vegan ideas!!


http://blog.fatfreevegan.com/

Halloween Pumpkin Oat Bran Muffins

To get in the spirit of Halloween, I whipped up a batch of Pumpkin Oat Bran Muffins as follows:

Preheat oven to 400 degrees
In a large mixing bowl combine the following
2 cups oat bran
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
In a separate bowl make up your egg substitute for 2 egg whites using EnerG egg replacer
Add 1/3-1/2 cup maple syrup (if using sugar substitute or brown sugar add with dry ingredients)
Add 1 cup of pumpkin or sweet potato puree
                                                                                    Combine wet and dry ingredients and mix well
                                                                                    Bake in a 400 degree oven for 15-18 minutes.

Roasted Eggplant Spread

My good friend Anne gave me this recipe which I adapted to eliminate the oil. It can be used as a dip for veggies or as a sandwich spread.

1 medium eggplant
2 red bell peppers, seeded (green are fine too)
1 red onion, peeled
2 or more garlic cloves minced
salt (if allowed) and pepper
1 tablespoon tomato paste

Preheat overn to 400 degrees
Cut eggplant, bell pepper and onion into 1 inch cubes.  Toss with garlic and S&P.  Spread on baking sheet.  Roast for 45 munites until the veggies are lightly browned and soft, tossing once or twice.
Cool slightly.
Place in food processor and add the tomato paste and pulse 3-4 times to plend.  Spread on crackers or use as sandwich spread in pita pockets.

Stuffed Pepper

Wash and clean red or green peppers

Mix cooked brown rice, frozen peas, frozen corn and cherry tomatoes

Season to taste

wrap in foil and bake in a 350 degree oven about 45 minutes

Baked Apple

Core and peel the top of the apples

Fill with raisons (and walnuts IF you do not have heart disease)

Add a teaspoon of apple juice consentrate and sprinkle with cinnamon

Bake in a 400 degree oven for 45 minutes or until soft

Strawberry "ICE CREAM"

Start with fresh frozen strawberry (or any other fruit-bananas are great).  Blend in a food processor with just a touch of water or "milk" (soy,rice, oat) and process on frozen desert setting (if your machine has one) until smooth.  If the fruit is not sweet enough, add a bit of stevia or other approved sweetner.  This looks and tastes just like the best ice cream!

Eggplant Tomato Bake

Adapted from Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn.

Peel and slice in rounds 1 large eggplant

Thickly spread with Fat Free Red Roasted Pepper Hummus (this melts and looks like cheese!)

I added a round of sliced onion and a basil leaf (Esselstyn's recipe called for sprinkling with onion flakes and garlic powder which would be delicious but I didn't have any)

Add a thick slice of organic tomato

Bake for 20 minutes in a 400 degree oven.  Serve with a large salad and fruit.

Next day, use the leftovers (all the more reason to make more than needed) in a whole wheat pita pocket or Eziekiel toasted bread spread with a bit more hummus and greens.  This was absolutely fabulous!

15 minute or less Veggie Stew (in a Pressure Cooker)

 If you are in a hurry for dinner and have a fridge full of veggies, you can have dinner ready in a jiffy!  Here I put

Potatoes

Butternut Squash

Green Pepper

Carrots

Onions

Celery

and any other vegetables you have on hand 

Heat in a pressure cooker with 2 cups of water or vegetable broth. Pressure cook with the rocker , rocking 5 minutes and release pressure immediately by running cold water over the pressure cooker before releasing the rocker.  Take a cup or so of the vegetables and blend in a blender with a half cup of tofu and whatever spices you would like ( I season with Kitchen Bouquet) .  The tofu and cup of vegetables thicken the stew.  Next day add a can of beans and enjoy again.

Beans and Pasta

Saute in a little water until soft:
          1 small onion
• 1 apple
• 
  
• Add 1 or two cans of Organic Black Beans along with about a tablespoon of Balsalmic Vinegar to taste and heat until hot.  In the meantime, boil some whole wheat pasta.  Drain, serve with a salad and enjoy! Fast, Easy and a delicious Fat Free Meal.

Healthy Snack

Organic popcorn popped in a Hot Air popcorn popper is a healthy fat free snack.  Just sprinkle it with Nutritional Yeast (a rich source of the B-complex vitamins, including B12) or lightly spray with Bragg Liquid Aminos (an all purpose seasoning from Soy protein).

Fat Free Whole Wheat Wrap

Fat Free Whole Wheat Wrap

For Lunch try a Fat Free Whole Wheat Lavash Wrap with whatever you have on hand.  This one is spread with fat free hummus and loaded with tomatoes, cucumber, onion, arugula, mustard greens and Kale.  Anything goes!  Try last night's leftovers with fresh greens. Delicious!

Fat-Free Vegan Oatmeal Cookies

This recipe is from Dr. Esselstyn's book, "Prevent and Reverse Heart Disease.  I have made it with maple syrup, brown sugar, agar nectar and honey.  All are excellent.  This is easy fast and a great snack with a cup of ginger tea.

Oatmeal-Maple Cookies
(makes about 1 dozen if you use 1/2 cup raisins

• 1 cup of oats
• 2/3 cup whole-wheat pastry flour
• 2 tablespoons flaxseed meal
• 1/3 to 1/2 cup raisins
• 1/3 cup maple syrup, brown sugar, agar nectar, or honey
• 1/2 cup oat milk, rice milk, or fat free soy milk (I have used all with equal success)

1. Heat overn to 350 degrees
2. Toast oats until golden brown.  Watch carefully so they do not burn
3. While oats are toasting, put remaining ingredients in the above order .   Add toasted oats and mix
4. Use a nonstick baking sheet and flatten with back of a fork
5. Bake for 15 minutes but check often to prevent burning.

Green Smoothie 2

• This is a little spicy due to the Mustard Greens.  If you want to tone it down a bit feel free to  cut down on the Mustard and increase the Chard OR substitute any other greens.  It grows on you!
• 2 cups water
• 1 apple cut into quarters
• 1 pear cut into quarters
• 1 Kiwi (it's OK to leave the skin on)
• 2 cups Mustard Greens lightly chopped
• 2 cups Ruby Chard lightly chopped

Put into Vitamix, process and enjoy

Green Smoothie

• 2 cups water
• 1 apple cut into quarters
• 2 cups torn Kale
• 1 cup frozen rasberries

Put into Vitamix in order given and blend (use frozen setting on programable Vitamix.

Enjoy!

Bill Clinton tells Wolf Blitzer about his diet

Watch Bill Clinton's Interview with Wolf Blitzer regarding Heart Disease

Oat Bran Muffins

 2 cups of Oat Bran

1/2 cup Brown Sugar (Stevia or Agave can be used)

2 teaspoons Baking powder

1 teaspoon Cinnamon

1 cup "milk" (use Fat free Soy, Almond or Rice or Oat Milk)

2 egg whites (or egg substitute EngerG mixed with water)

1/2 cup unsweetened applesauce

Preheat oven to 400 degrees

Bake 15 minutes

TIP: Use a silicon muffin pan for easy fat free removal instead of spray.

• 
  
  

Dinner

Dinner on the Heart Disease Reversal Diet

Whole wheat spaghetti with a tomato sauce and a salad.   If you are in a hurry, there are FAT FREE spagetti sauces available at health food stores but be careful as most contain oil.

Lunch

Typical Lunch on the Heart Disease Reversal Diet

 I first select one the Dr. McDougall's soup- This one is Tortilla and is fantastic.Then lightly toast  a whole wheat pita pocket (Ezekiel makes a good one but any whole grain pita pocket is fine as long as it contains ZERO FAT.

I then spread it with Fat Free Hummus (the Roasted Red Pepper made by Cedar's is fantastic and I use it instead of mayonnaise  for all my sandwiches- See Below).

I then pile loads of tomatoes, mushrooms,onions and any leftovers (this one had leftover baked sweet potato) along with Arugula.

Breakfast

Typical Breakfast on the Heart Disease Reversal Diet

I set my Zojirushi Rice Cooker (available through Amazon.com) on the Porridge setting  

1. 
    I put in 1 cup of steel cut oats and 4 cups of water then set the timer to be ready for breakfast.

I toast a half of an Ezekiel English Muffin with  a bit of All-Fruit preserves (no sugar added). Sorrell Ridge makes a good one.

 Add a half of Grapefruit, a few blueberries on the oatmeal with a splash of soy milk and you have not only a great tasting,hearty breakfast but a Heart Healthy one as well.

My Quest

Join me in my quest to Reverse Heart Disease

I am starting this blog so that my friends and family can join me in my quest to reverse the heart disease that is so prevelant in not only my own family but the entire country as well.  This week the nation finally got a chance to view the the CNN special "The last Heart Attack" hosted by Dr. Sanjay Gupta.  It featured former President Bill Clinton among others who have been following the diet by Dr. Dean Ornish and Dr. Caldwell Esselstyn. The basic diet is simple.  Dr. Esselstyn has only a few rules:

1. No Meat, Chicken or fish
2. No Dairy
3. No Eggs   
4. No Oil (this mean No nuts or Avocado)
5. Use ONLY whole grain products
6. Use soy products with care (Lightlife Smart Dogs are on Esselstyn's list of "Safe Food"

Dr. Ornish is almost as strict but allows egg whites (not the yolks!) and 1 cup of fat free milk or yogurt per day.

But you ask! What CAN you eat?? How can I cook with no eggs, dairy or oil?? 
           
That is what I will endeavor to show you.  I have been asked to give a detailed view of my day to day diet, what I eat at each meal, recipes and grocery shopping list with "safe foods" including their brands. 
This is a new adventure and a life altering one at that!  This commitment is NOT for the wishy washy folks who think "a little bit won't hurt"!  So join me and please submit any recipes or suggestions that are NO FAT and do not include any of the forbidden foods.