Showing posts with label Vegan. Show all posts
Showing posts with label Vegan. Show all posts

Sunday, February 15, 2026

30 BANNED African American Cooking Tricks Scientists Now Say Were GENIUS!

Welcome to The Hungry Historian—where history is served hot, one bite at a time. 
You think those old kitchen habits your grandmother swore by were just superstition? Think again. 

Business & Sponsor Inquiries: thehungryhistorian.business@gmail.com

During Kwanzaa 2025, I started watching these videos with intensity. Love the way the stories are being shared and traditions saved by the Hungry Historian. They are more than just curious about old meals. They are on a mission to rediscover how food shaped empires, communities, and everyday life. It’s history you can almost taste—rich, surprising, and deliciously real.

African American cooks perfected techniques that modern scientists now call nutritional genius. These methods were dismissed and nearly erased. Here are 30 banned cooking tricks science finally validated. From forgotten mess halls to iconic cultural kitchens, we explore the flavors that fed the past.


SOUL FOOD COOKBOOK FOR BLACK WOMEN: 80 Traditional and Modern Black Recipes Inspired by African American Heritage, Soul Food Culture & the Contemporary African Kitchen (Afro Soul Food Series) Paperback – July 13, 2025
by Etta Lou James (Author)

by Etta Lou James (Author)




Thursday, January 30, 2025

Cold-fighting bok choy soup

 

Shonna's Bok Choy Soup

I made my own Bok Choy soup with Bok Choy, celery, green onions, radish, fresh ginger, konjac noodles, sesame chili oil,  tofu, veggie broth, and veggie soy sauce.

Sis Faith shared a soy-free tofu brand with me, so next time, I will use a vegan tofu. 

I split the pot in half with my mom, which gave her enough for at least 3 days, but she called and told me she indulged in eating most of it in one night!!!

I must admit it turned out delicious. Konjac is a plant-based noodle, and so there is no sugar.

This vegetarian bok choy soup is a simple yet delicious recipe that combines fresh vegetables, noodles, and aromatic seasonings. It’s unbelievably quick and full of nourishing ingredients, making it perfect for a cozy winter lunch or dinner.

  • Baby bok choy: Also known as pak choy, this fresh, crunchy veggie is perfect for soups! I recommend using Shanghai bok choy (green bok choy) or Dwarf bok choy (cream bok choy) for the best results. Check for either at your local Asian food market.
  • Shallot: Adds a mild, sweet onion flavor. Leeks or chives also work as alternatives.
  • Serrano pepper: For a more earthy kick. You can also use a jalapeño in place of the serrano pepper.
  • Garlic: Essential for building an aromatic broth. Use paste or freshly minced garlic. I don’t recommend their powdered forms for this soup.
  • Avocado oil: To sauté the aromatics. You can replace avocado with sesame oil for a more toasty, nutty flavor.
  • Shiitake mushrooms: Provide an earthy flavor and meaty, buttery texture. If you don’t have shiitakes, try portobello or cremini mushrooms.
  • Rice noodles: I also love to make this soup with udon or soba noodles. Again, any of these options are typically available at Asian food markets or large grocery stores.
  • Soy sauce: Imparts a punch of umami flavor. Tamari or coconut aminos are suitable substitutes if you’re trying to avoid gluten.
  • Maple syrup: Adds a hint of sweetness, balancing the savory ingredients. Agave or a pinch of brown sugar will also work.
  • Rice vinegar: Provides a touch of tanginess and acidity. If you don’t have rice vinegar, mirin or apple cider vinegar will work, though the flavor will be slightly different.
  • Water: For a more complex broth, use mushroom stock or bouillon.
  • Salt: Just a pinch to taste to balance the sweet, tangy, and spicy flavors.
  • Garnishes are optional, but I love adding chili garlic sauce, sesame seeds, and red pepper flakes for more flavor and heat.

  • https://greenheartlove.com/bok-choy-soup/

Thursday, January 23, 2025

Plant Based Vegan BigMAC

 2025 has begun with a few of my family and friends sharing great recipes and meal prep ideas.  Shonna McDaniel's is into her vegan mode and crafting excellent, delicious plant-based dishes.  Here is a vegan & plant-based meal to try.  

This delicious vegan Big Mac McDonalds replica can be made in 10 minutes at home using easy-to-find ingredients! Anyone in your household will find this burger tasty with my vegan Big Mac sauce included! 

If you have non-vegans in your household, it’s quicker to make this vegan Big Mac at home than it is driving and waiting in line to order a non-vegan McDonald’s Big Mac (not to mention healthier, fewer calories,  cheaper, and better for the environment)

Ingredients for the burger patties:

  • 1 can of black beans, drained and rinsed
  • 1/2 cup of cooked brown rice
  • 1/4 cup of bread crumbs
  • 1/4 cup of chopped onions
  • 1/4 cup of chopped green pepper
  • 1 tablespoon of soy sauce
  • 1/2 teaspoon of garlic powder
  • Salt and pepper to taste

To make the burger patties, combine all the ingredients in a food processor and blend until the mixture is smooth. Divide the mixture into four equal portions and form each into a patty shape. Place on a baking sheet lined with parchment paper and bake in the oven for 20-25 minutes. 

For the special sauce

  • 1/4 cup of vegan mayo
  • 2 tablespoons of vegan Thousand Island dressing
  • 1 tablespoon of yellow mustard
  • 1 tablespoon of finely chopped onions
  • 1 tablespoon of sweet pickle relish
@ Healthy Vegan Eating

Heat a grill pan over medium-high heat. Cook the burgers on each minute for 3-4 mins until heated through (or according to the package instructions if different).

While the burgers are cooking, chop your onions, lettuce and pickles.

To make the middle bun of the Big Mac, you can cut the top off the bun, so your bun has 3 parts.

Lightly toast all three bun parts by tossing them on the heat grill pan, face down, for 1 min, covered.

To assemble the burger, spread ½ to 1 tbsp Big Mac sauce over the bottom piece of each bun.

Then, add some minced onion, iceberg lettuce, one vegan cheese slice, one burger patty, and three pickle medallions (like at the restaurant).

Put the middle portion of the bun on next and spread with another 1 tbsp of Big Mac sauce, topped with onion, some lettuce,1 vegan cheese slice, 2nd burger patty, pickle medallions, and burger bun with more Big Mac sauce.

To melt the cheese, microwave each burger for 30 seconds or heat it in a pan with a cover.

Serve with a side of fries.

Nutrition Information

Serving size: 1 Burger Calories: 465 Fat: 24g Saturated fat: 6.4g Trans fat: 0mg Carbohydrates: 35.8g Sugar: 5.9g Sodium: 1432mg Fiber: 4.3g Protein: 27.2g Cholesterol: 0mg

Morning Star Farms- 

Hurry the Food Up

Wednesday, November 8, 2023

Arugula & Pear Salad with a Balsamic & Sherry Vinaigrette

 Arugula and pear Salad with a Balsamic and Sherry Vinaigrette

Last month, while at the Nugget Market in Sacramento, California, I picked up some recipe cards that caught my attention. They looked delicious, and I decided to try them all to discover new foods and salads as I continue my journey of managing diabetes through a healthy diet. Since 2022, I have managed to lose 40 pounds in a year, and my A1C is at a normal level of 5.6.  It has not been without sacrifice I am not a vegan, I still eat protein and am mindful of not being anemic.


This simple salad of peppery arugula, sweet pears, fresh goat cheese, and candied pecans gets even better with a flavorful homemade vinaigrette.

Ingredients
Vinaigrette:
1 small shallot, minced
½ teaspoon minced garlic
2 tablespoons Dijon mustard
3 tablespoons balsamic vinegar
1 tablespoon sherry vinegar
½ tablespoon honey (omit and use a substitute)
¼ teaspoon salt
¾ cup extra virgin olive oil

Salad:
1 pear
5 ounces of baby arugula
1 cup candied pecans
Vinaigrette, to taste
4 ounces chèvre
Preparation
To make the vinaigrette, combine all the ingredients except the olive oil in a work bowl and whisk. Whisk in olive oil to emulsify.

For the salad, cut a pear in half, remove the core, and slice it into thin wedges. Combine pear wedges, arugula, and pecans in a work bowl. Toss with vinaigrette to taste and arrange on serving dishes. Top with crumbled chèvre.

Extra dressing can be stored in the refrigerator for up to 7 days.



Monday, November 6, 2023

Vegan Cauliflower Roast

Thanksgiving Recipes Will Appeal To Everyone At The Table

Looking for a plant-based entree everyone will love? This flavor-packed cauliflower roast might steal the show with its savory blend of seasonings and the sweet, spicy, and umami balance of Fly by Jin Zhong Sauce. Nugget Market is my favorite.



INGREDIENTS

1 head cauliflower

1 tablespoon sesame oil

4 tablespoons vegetable oil

2 cloves garlic, chopped

2 tablespoons sesame seeds

1/2 teaspoon turmeric

1 teaspoon salt

1/2 cup Fly by Jing Zhong Sauce

PREPARATION

Preheat oven to 350

Remove the outer leaves from the cauliflower, leaving the head intact. Combine sesame oil, vegetable oil, garlic, sesame seeds, turmeric, fennel seeds, and salt to form a paste. Rub the paste evenly over the surface of the cauliflower head, pressing into all the nooks and crannies.

Place the cauliflower on a lined baking sheet and roast for 40 minutes. Baste liberally with Zhong Sauce and return to the oven to glaze for about 10 minutes, until just tender,

To serve, slice cauliflower roast into slabs or cut into florets.

Balsamic-Glazed Roasted Cauliflower



A whole roasted cauliflower makes for a fantastic vegan main dish. This one is roasted around extra veggies and has a slightly sweet balsamic glaze. It's easy to throw together and will leave you feeling full, not heavy. Win!

Vegan Sweet Potato Pie

@Kat Wirsing

This sweet potato pie is extremely good, thanks to an oat pecan crust and a creamy, spiced filling. Look for vegan marshmallows to top it, or keep it simple with your own vegan whipped topping using coconut cream.

Ingredients

FOR THE CRUST

Cooking spray

1 1/2 c. pecans

1/2 c. old-fashioned oats

1/2 c. dark brown sugar

1/2 tsp. ground cinnamon

1/4 tsp. kosher salt

1/2 c. melted coconut oil

FOR THE FILLING

1 (15-oz.) can sweet potato purée

1 c. almond milk

3/4 c. dark brown sugar (substitute diabetics Pyure Organic Brown Sweetener ) 

2 tbsp. cornstarch

1 tsp. pure vanilla extract

1 tsp. ground cinnamon

1/2 tsp. kosher salt

1/4 tsp. nutmeg

1/4 tsp. ground ginger

FOR THE TOPPING

1 (13.5-oz.) full-fat coconut cream, refrigerated (Taste of Thai works best)

3 tbsp. powdered sugar (omit if you are diabetic)

Pinch kosher salt

Pyure Organic Brown Sweetener | Brown Sugar Substitute | Zero Carb, Zero Sugar, Zero Calorie | Measures and Bakes Like Brown Sugar | Plant-Based for Keto...

Tuesday, February 7, 2023

Breakfast Brunch Ideas Breaking the Fast Flavorfully

Looking for a quick and flavorful breakfast or brunch?

Avocado Toast Garnished with Deviled Eggs

 Learn how to make avocado toast by choosing from six flavorful recipes to get you started. Once you’ve mastered the basics, you can get creative using more of your favorite toppings.

Avocados are versatile fruit to slice, mash, or fill. The creamy and buttery texture makes any meal better. There are plenty of health benefits to match their luxurious taste, notably their healthy mono and polyunsaturated fat content and antioxidants like beta carotene. Avocado is the star of this popular and trendy dish that still has people obsessing over it.

Mastering this simple avocado toast recipe will make breakfast or brunch more exciting. Learn the basics for preparing the base and nailing the perfect golden brown toast. Start with an essential combination, or get adventurous with six different recipe ideas I created for you. Whether you’re craving Italian flare or a classic bacon and egg combination, I’ve got plenty of options.

How to make avocado toast?
There are only two must-have components; toasted bread and sliced or mashed avocados. From here, you can keep it simple with seasonings or get more creative with various topping ideas. A large, eight-ounce avocado is enough to make two generous servings. It yields about ½ cup of mashed fruit.

Ingredients 
Simple Avocado Toast
▢2 slices bread, sourdough, wheat, Italian or French loaf, ½"thick pieces
▢1 large avocado
▢¼ teaspoon lemon juice
▢¼ teaspoon kosher salt
▢⅛ teaspoon black pepper
▢1 teaspoon extra-virgin olive oil
▢1 teaspoon chopped parsley, optional


We thought brunch couldn’t get any better or more delicious, then we met pancake bites. Game changer. You might think, “why not just make one big pancake?” Well, everything is better in bites! With this recipe, you can go as crazy as you want with toppings or just stick with a classic plain pancake. If you have picky eaters around, they can build their own. This recipe makes 36 bites, so there is plenty of room for experimenting. (Omit sugar, maple syrup, and chocolate chips if you are on a diabetic diet)

Ingredients
1 cup flour
2 tablespoons sugar
1 tablespoon baking powder
1/2 teaspoon salt
4 tablespoons of PB2 Peanut Protein Powder
1 cup non-dairy milk (you can use regular milk if you prefer, it will just make these non-Vegan)
1 tablespoon apple cider vinegar
Dash of vanilla
Maple syrup for the dipping topping of your choice, but we suggest chocolate chips and berries

Instructions
1. Preheat oven to 350 degrees. Grease a mini muffin pan. If you want to save time, grease up 2. This recipe will make 36 mini muffins.

2. Whisk together flour, sugar, baking powder, salt, PB2, milk, apple cider vinegar, and vanilla in a large bowl.

3. Fill the pan with batter and stud with toppings of your choice.

4. Bake the pancake bites for 8-10 minutes. Allow cooling for 10 minutes.

5. Serve with a side of maple syrup, and enjoy!



Equipment
Mixing Bowls
Whisk
Cast Iron Pan
Fish Spatula


Ingredients
½ cup flour
¼ cup yellow cornmeal
15 ounces of canned salmon
1 red bell pepper, finely chopped
½ cup sweet onion, diced
1 large egg, beaten
1 teaspoon Worcestershire sauce
½ teaspoon seasoned salt
¼ teaspoon pepper
½ teaspoon garlic powder
¼ cup mayonnaise
¼ cup cilantro, chopped

Olive oil for frying
Instructions
In a large bowl, whisk together flour and cornmeal.
Add salmon, bell peppers, sweet onion, seasonings, Worcestershire sauce, mayonnaise, cilantro, and egg. Mix until well combined.
Shape into about 6-8 patties. Heat oil in a large skillet over medium-high heat.
Once the skillet is hot, cook the patties on each side for 2-3 minutes or until they are golden brown.
Serve immediately with your favorite dipping sauce.

If you've tried this recipe, come back and tell us how it was in the comments or star ratings!

What is Salmon Croquettes?

Some might even refer to them as salmon cakes or a salmon patty, like a crab cake, but with salmon! A salmon burger, but without the bun.

Like crab cakes, seasoning is everything for Salmon Croquettes. This recipe uses a blend of garlic, cilantro (my secret ingredient!), seasoned salt, Worcestershire sauce, and then pan-fried for a nice brown crisp.

Salmon patties are also great with your favorite dipping sauce. There are many homemade sauce options available, but here are some of my favorites:

Use this Sriracha Sour Cream Sauce for zest and tang.

Homemade Tartar Sauce is another option for this beautiful salmon creation.

Add fresh lemon juice with wedges or slices.

If you have kids, ketchup is a viable option as a dip for these Salmon Croquettes.


NOTES:

About The Author:

JESSICA FORMICOLA

Jessica is the mom, wife, and food lover behind Savory Experiments. She is obsessed with butter, salt, and bacon and spends all her time in the kitchen and behind a camera. Jessica contributes to Pop Kitchen by Parade, Better Homes & Gardens, The Daily Meal Food + Travel, and more.

Jessica Gavin

A little background, I grew up in the bustling cities of the San Francisco Bay Area. Northern California is a melting pot of various cultures and cuisines, and my curiosity and appreciation for food were embraced.

My fondest memories were weekend visits to Oakland Chinatown with the family to shop for fresh vegetables, roasted meats, and special pink bakery boxes loaded with Chinese sweets. From a very young age, I noticed how food could bring people together and create bonds – I knew that food would have a very important role in my life.

Education, My passion led me to study Food Science for my bachelor’s and master’s degrees in college at Cal Poly San Luis Obispo, California. During my studies, I learned about food technology and how food is delivered from “farm to fork,” focusing on providing safe and wholesome food and understanding the consumer.

Tuesday, January 31, 2023

Crispy Baked Tofu

 
@ KARIN SCHWAB Photo Credit

Let’s talk about tofu! Even as a vegetarian, I don’t eat a ton of it. When I do, however, I want it crispy, and crispy tofu is an elusive beast. I’ve shared this method here and here, but I’ve gotten such fantastic feedback that I wanted to highlight it.

Even tofu skeptics love this tofu. Try it, and you will see it!

INGREDIENTS
1 block (12 to 15 ounces) of organic extra-firm tofu
1 tablespoon extra-virgin olive oil
1 tablespoon tamari* or soy sauce
1 tablespoon cornstarch or arrowroot starch
Tips for Irresistibly Crispy Tofu

1) Choose the right kind of tofu.

Extra-firm tofu is the only way to go, and I’ve found that the Trader Joe’s brand is the most firm of them all (plus, it’s only two dollars). It’s also organic, essential when buying tofu because soy is conventionally treated with fertilizers, herbicides, and insecticides. Look for tofu in the refrigerated section by the produce.

2) Squeeze out as much moisture as possible.

Water-logged tofu always gets somewhat crispy. The key here is to slice the tofu into pieces before pressing it. Have you ever tried pressing a whole block or even two halves? They just sit in soggy puddles. Instead, slice them into smaller pieces to maximize the surface area. Press those, and you’ll extract more moisture—faster, too.

3) Toss your tofu in oil, soy sauce, and starch.

Now, you just need to toss your tofu in a bit of oil (just 1 tablespoon for the whole batch), tamari or soy sauce (for some flavor), and cornstarch or arrowroot starch. The starch makes the edges extra crispy and irresistible (I got this idea from The Kitchen).

Cornstarch vs. arrowroot: You might be wondering which starch is better. Cornstarch is a more processed ingredient, but it yields the crispiest results. Arrowroot is less processed and works well, but the outer covering can become slippery and strange if you add tofu to a dish containing a lot of moisture (like curry).

4) Bake it.

Spread your prepared tofu in an even layer across a sheet pan. Don’t worry if your tofu fell apart as you tossed it. Bake until golden brown, about 25 to 30 minutes. Boom! Perfect tofu.

Why Bake Your Tofu?
Some swear by cooking their tofu in a skillet, but it never turns out well in my cast iron skillets. It sticks, and the crispy bits end up sticking to the pan, a tofu tragedy. Plus, it requires more oil, and you don’t need much oil to get crispy tofu.
When you bake your tofu, you give it time to develop crispy edges and warm, pillowy insides. It’s simply the best.

@ KARIN SCHWAB Photo Credit

@ KARIN SCHWAB Photo Credit

Uses for Crispy Baked Tofu
If you want to infuse your tofu with more flavor, I recommend adding sauce after it’s baked rather than marinating it. Why? Water-logged tofu isn’t very good at absorbing flavor (something I always suspected, which was confirmed by Deborah Madison via Serious Eats).

So, bake your tofu in the oven to crispy perfection, then cook it in sauce, or drizzle sauce on top. This tofu is perfect for tossing into any recipe with Asian flavors or any recipe that could benefit from some hearty vegetarian protein. For example, it would be great in my Thai red curry or green curry.

You could replace the eggs in my kale, coconut fried rice, and Thai pineapple fried rice with this tofu. It is fantastic, with peanut sauce drizzled on top in any form. (Fun fact: my crispy tofu and peanut sauce collide in my cookbook!)

INSTRUCTION

Preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper to prevent the tofu from sticking.

To prepare the tofu: Drain the tofu and use your palms to gently squeeze out some of the water. Slice the tofu into thirds lengthwise, so you have 3 even slabs. Stack the slabs on top of each other and slice through them lengthwise to make 3 even columns, then cut across to make 5 even rows (see photos).

@ KARIN SCHWAB Photo Credit

Line a cutting board with a lint-free tea towel or paper towel, then arrange the tofu in an even layer on the towel(s). Next, fold the towel(s) over the cubed tofu, then place something heavy (like another cutting board topped with a cast iron pan or large cans of tomatoes) to help the tofu drain. 

Let the tofu rest for at least 10 minutes (preferably more like 30 minutes if you have the time).

Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. Toss to combine. Sprinkle the starch over the tofu, and toss the tofu until the starch is evenly coated, so no powdery spots remain.

Tip the tofu bowl onto your prepared baking sheet and arrange the tofu in an even layer. Bake for 25 to 30 minutes, tossing the tofu halfway until the tofu is deeply golden on the edges. Use as desired.

NOTES: 

This blog post is all about celebrating good food—natural, sustainable food that delights the senses and nourishes the body.

 Kathryne is a self-taught photographer and cooks from Oklahoma. She started this blog in 2010 and named it after her canine sidekick, Cookie.

Thai Red Curry with Vegetables

Homemade Thai red curry recipe with vegetables! So much better than takeout.  You know dinner is good when you want to eat it for breakfast. Speaking of, it’s 10 am, and I’m writing with a happy belly. This Thai red curry made a fantastic meal last night and an even better breakfast this morning. It’s warm, comforting, and perfect for cool days. It’s a little rich, too, but so full of vegetables that it doesn’t feel too indulgent.

Thai red curry ingredients

I’ve been meaning to try a red Thai curry based on my green curry for a while now, and I’m so glad I finally did. It’s the best curry I’ve ever had, restaurant versions included! Yeah, I said it.

Bonus? You should be able to find everything you need for this simple curry at a well-stocked grocery store.

Thai Red Curry, Tips. The secret to making excellent Thai curries is to use plenty of aromatics, like onion, ginger, and garlic. Choose full-fat coconut milk for its richness (you won’t regret it!). Stirring in just a little bit of rice vinegar and sugar adds complexity.

Readily available store-bought Thai red curry paste adds characteristic Thai flavor; bonus, the Thai Kitchen brand is vegetarian. You can make your own if you’re so inclined, though. Feel free to change up the vegetables, as long as you slice them, so they’re all pretty small and about the same size. You could try broccoli, cauliflower, mushrooms, diced butternut, or sweet potato (which will probably require a longer cooking time), sliced zucchini, and/or yellow squash.

Saturday, January 7, 2023

How to Eat to Live- 2023

 At the end of 2022, I was diagnosed with diabetes and was immediately given insulin injections to bring my A1C down.   I have a family history of diabetes but lived all my adult life with the threat of it lingering over me, but I controlled it with diet and watching what I eat. The ending of 2022 and the beginning of 2023 have changed my life substantially. So this year will be a journey and blogging about dishes that teach us how to eat to live. 

Book Overview - I remember having a copy of this book in the 1980s, and I prepared food for my family and practiced cooking around recipes that encouraged good diets. 

Do you want to eat delicious food that allows you to lose weight and keep it off permanently without hunger or deprivation? Do you want to throw away your medications and recover from chronic illnesses such as heart disease, high blood pressure, and diabetes? Do you want to maintain good health, live longer, and enjoy life to the fullest? If you said yes to any of these, then the Eat to Live Cookbook is for you. Through his #1 New York Times bestselling book Eat to Live, Joel Fuhrman, M.D., has helped millions of readers worldwide discover the most effective, healthy, and proven path to permanent weight loss. Now the Eat to Live Cookbook makes this revolutionary approach easier. Filled with nutritious, delicious, and easy-to-prepare recipes for every occasion, the Eat to Live Cookbook shows you how to follow Dr. Fuhrman's life-changing program as you eat your way to excellent health.




Book Overview
Despite what you might have heard, diabetes is not a lifelong condition. It does not have to shorten your life span or result in high blood pressure, heart disease, kidney failure, blindness, or other life-threatening ailments. In fact, most diabetics can get off medication and become 100 percent healthy in just a few simple steps. 

 The End of Diabetes, Dr. Joel Fuhrman shows how to prevent and reverse diabetes and its related symptoms and lose weight. The End of Diabetes is a radical idea wrapped in a simple plan: Eat Better, End Diabetes. While the established medical protocol aims to control diabetes by limiting carbohydrate intake, monitoring glucose levels, and prescribing bottomless doses of medicine, Dr. Fuhrman believes this long-standing approach to fighting diabetes is wrong--and possibly fatal. 

Designed for anyone ready to enjoy a healthier and longer life, Dr. Fuhrman's plan is based on a single formula: Your Health Future (H) = Nutrients (N) / Calories (C). According to Dr. Fuhrman, foods with a high nutrient density turn our bodies into the miraculous, self-healing machines they can be, resulting in significant weight loss, improved health, and, ultimately, the end of diabetes and other diseases. In engaging, direct, and easy-to-follow language, The End of Diabetes supplies the science and clinical evidence to prove that diabetes, heart disease, and high blood pressure are not inevitable consequences of aging. Instead, they are reversible and preventable. This simple and effective plan offers great food, starts working immediately, and puts you on a direct path to a longer, better, fuller, disease-free life.



Monday, December 26, 2022

VEGETABLE GUMBO



1 cup coarsely chopped onion
½ cup diced green or red pepper
1 –cup sliced celery
4- Tablespoons peanut oil
1 16-0unce whole-kernel corn
1 16-ounce stewed tomatoes
1-Teaspoon salt
¼-teaspoon black pepper
1/8-teaspoon cayenne paper
1 -10 ½ ounce package of frozen sliced okra

In a 3-quart saucepan, sauté onion, green or red pepper, and celery in oil for 5 minutes. Add corn, tomatoes, salt, and black and cayenne papers; cover and simmer over low heat for 30 minutes. Add okra; cover and simmer 10 minutes longer. Makes 4 to 6 servings.


https://www.connoisseurusveg.com/sweet-potato-vegan-gumbo/
 Servings 8
 Author Terry Walters
Ingredients

1 cup uncooked wild rice
3 cups water
3 cups peeled and cubed sweet potatoes
2 tablespoons extra virgin olive oil
1 large yellow onion chopped
4 garlic cloves minced
2 celery stalks chopped
1 large green bell pepper chopped

3 cups cooked kidney beans
1 tablespoon dried thyme
1 tablespoon paprika
½ teaspoon sea salt
¼ teaspoon freshly ground pepper
⅛ teaspoon cayenne
1 ½ cups diced tomatoes with their juices
2 tablespoons tomato paste

1 tablespoon red wine vinegar
4 cups vegetable stock
2 bay leaves
1 tablespoon arrowroot dissolved in 1 tablespoon water
6-8 dashes of hot sauce
½ cup chopped scallions
Instructions

Preheat oven to 400°. Line a baking sheet with parchment paper.
Place wild rice and water in a pot or rice cooker. Bring to a boil, reduce heat and simmer covered until water is absorbed (about 40 minutes). Remove from heat and set aside to cool slightly. Fluff with a wooden spoon when cool.

Meanwhile, place sweet potatoes in a bowl, drizzle with 1 tablespoon of olive oil, and spread in a single layer on a prepared baking sheet. Roast for 20 minutes or until caramelized and soft (time will vary depending on the size of the cubes). Remove from oven and set aside.

In a large Dutch oven over high heat, brown onion, garlic, celery, and bell pepper in the remaining tablespoon of olive oil until soft (3 minutes). Reduce heat to medium. Add kidney beans, thyme, paprika, salt, pepper, and cayenne, and stir. Add tomatoes, tomato paste, vinegar, and vegetable stock and stir to combine all ingredients. Submerge bay leaves and bring the soup to a boil. Reduce heat and simmer for 30 minutes, stirring occasionally.

Add roasted sweet potatoes to the soup and stir in dissolved arrowroot. Simmer for 2 minutes longer, then remove from heat. Discard bay leaves and season with hot sauce.

Place a spoonful of rice in the center of each soup bowl, ladle gumbo around the rice and serve topped with chopped scallions.

Thursday, December 5, 2019

Soak Your Nuts Cleansing with Karyn

In the month of November, I started my mornings with Turmeric/Curcumin supplements: turmeric in my coffee, and a weekly cleansing of my system. My cousin Cece has sworn that its more than just a kitchen spice, turmeric—and its main compound curcumin—have long held an important place in herbal wellness traditions. It worked for her she was having problems with arthritis and inflammation in her knees, she had to do something to take the weight off.
I can home from New York, took the organic turmeric out of the cabinet and started the journey to save my own life. 
One of the artists here at the Bronzeville Artist Lofts has started a book share library, where books are left out for all to enjoy and contribute as well.  While browsing through I found these two books by Karyn Calabrese, "Cleansing With Karyn", and "Karyn's Conscious Comfort Foods, Vegan Fare". I grabbed them up as tools for my year-long pledge to self that I am going to go through detoxification, healing myself from all these toxins I've put into my body.


A student of Dr. Ann Wigmore and Viktoras Kulvinskas, Karyn Calabrese used raw food and detoxification to heal herself from illness, fatigue, and allergies. Soak Your Nuts: Cleansing with Karyn, features her Nature’s Healing System, a 28-day program that has helped thousands of her students overcome weight issues, skin problems, fibromyalgia, insulin dependence, insomnia, sinusitis, and countless other health problems.

The program is designed to counter the effects of exposure to chemicals, other environmental pollutants, and stress; restore the body’s balance, and revive its ability to rejuvenate naturally.
Instead of dieting and counting calories, readers will learn how to use a raw natural diet, juicing, fasting, and internal cleansing to gain a new awareness of total body health. As a result, they will be equipped with the tools to make intelligent, responsible, health-promoting diet and lifestyle choices. Karyn’s sense of humor and messages of self-love and acceptance make this program a truly holistic journey.