Oil-Free Vegan Diet

Hi all,

I have really been slacking with posting any new recipes.  With a toddler around, my excitement for food and new recipes has not changed, but with how much time I have in a day, posting new things I've been trying has been put on the back burner for right now at least. 

I want to write about something I am really excited about.  On Friday, August 23rd, I drove to Fargo to hear Dr. Neil Barnard speak.  If you don't know who Dr. Barnard is, Dr. Barnard is adjunct associate professor of medicine at the George Washington University School of Medicine and founder and president of Physicians Committee for Responsible Medicine (PCRM).  He's a doctor who is also a health advocate (shouldn't they all be?).  His organization has sued the food industry many times because of the poor quality of foods these companies are supplying to use of Public Schools.  He focuses on strongly encouraging a whole grain vegan (no animal products) diet, without the use of any added oils, to reverse Type 2 Diabetes.  This diet Dr. Barnard recommends, also helps to maintain a healthy weight by taking in fewer calories, helps to strengthen and protect the heart by clearing out and keeping the arteries clear of any saturated fat build up, and this diet also helps the brain to function clear and properly. 

Here's my story.  I have been a vegetarian who only cooks vegan at home, but occasionally has some dairy while dining out.  I have seen Forks Over Knives, I am well aware of Dr. John McDougall, Dr. T. Colin Campbell, Dr. Caldwell Esselstyn, Rip Esselstyn, and others.  I have been aware of an oil-free diet, and I have owned vegan oil-free cookbooks, ever since I chose to stop eating meat in 2006.  I have prepared countless recipes that use no oil or animal fat in the past 7 years, but I was never very interested in completely cutting out all added oils from my diet.

Up until the past 6 months or so, I never really thought about how much oil I was actually consuming on a daily basis, on a weekly basis, and on a monthly basis.  Its been a slow eye-opener with one thing after another, after another, the past 6 months.  Sometimes I would think in my head, "Boy, Courtney.  That's a lot of oil!  Do you think all of that oil is okay to eat just for this dish?"  I would justify it in many ways, but lately - especially the past 6 months or so - I've been very convicted about how much oil and fats I have been eating.

Hearing what Dr. Barnard said on Friday night hit me right between the eyes.  I honestly left that place determined to make something happen in my life for the better.  And I didn't know what, exactly.  But I had bought 2 of his books (the 21-Day Weight-loss Kickstart & Power Foods for the Brain).  This had to be it, I knew deep down.  Something to help me loose and keep off the weight I've been trying to loose, and to give me more energy to chase after a toddler.


Its been 48 hours with no added oil.  Let me share what I've been eating:

Saturday night:  Air Popped Popcorn with (only a couple spritz of) safflower oil - just to get some Nutritional Yeast Flakes to stick - and a few pinches of fine Celtic grey Sea Salt. 

Sunday Breakfast:  Breakfast burritos - tofu scramble with seasonings and onion, green and orange pepper sauteed in a little water.  Wrapped in a whole wheat tortilla with organic diced tomatoes, organic cilantro, and a little Garlic Sour Cream on top.   And a small Silk Soy Strawberry Yogurt.

Sunday Lunch:  Cuban Black Beans (without the Spanish olives and oil to saute the veggies in) over short grain organic brown rice, with organic tomatoes, organic cilantro, a few sliced Spanish olives, a spoonful of diced avocado, a little Garlic Sour Cream, and some freshly squeezed lime juice, and Tapatio mild hot sauce.  Also, can't forget the sweet potato fries (tossed with a spritz of oil, salt, and fresh garlic) baked and broiled.  Those were amazing, and went REALLY well with the beans and rice.

Sunday Dinner:  We usually do something light for dinner, like popcorn or a smoothie depending on the day.  But, I baked some vegan Gardein Chickn Strips last night and served them with homemade agave-sweetened BBQ Sauce!  That was a nice treat, because I don't buy veggie meats very often.  And, I was excited to try an agave-sweetened chocolate cake with apple sauce instead of any oil.  It turned out good, and I made a chocolate tofu whipped topping for the top.  I still have more experimenting to do, but I will post a recipe soon.

Monday Breakfast:  Breakfast burritos again with some soy milk to drink.

Monday Lunch:  homemade Vegan BBQ Ribz with homemade agave-sweetened BBQ sauce.  And some organic oil-free yukon gold mashed potatoes.  They were very, very yummy.


I have already started detoxing.  My body is saying, "Whoo-hoo!  I are glad to not have to worry about newly consumed fats to process, so we can expel all of this extra fat sitting around!  Yay!"  

I felt impressed to share the start to my journey that will go to 21 days and beyond!

I hope you benefited from reading this blog post!  Here's to FEWER CALORIES!!!

Sincerely,
Courtney

 

Vegan Dry Oatmeal Mix

I'm sorry that it's been a few months since I have posted anything.  After celebrating Thanksgiving, then taking a trip to California, then our family getting hit with the flu, and then Christmas... its been quite busy around here.   With that said, I'm very happy to be posting this recipe.  I found a recipe like this online that gave full inspiration for this.  We like this one around our home in the winter time.  Its full of fiber, and low in saturated fats, and being high in omega 3's and 6's from the freshly ground flaxseeds and chopped walnuts.

In the summer, you will find me making homemade granola, and eat it with fresh summer fruit.  But, in the winter, this is what we eat with frozen berries on top and organic raisins.  We hope you enjoy this one as much as we do!


Vegan Dry Oatmeal Mix
yield: 24 cups

18 cups quick oats (or regular oats ground down a little in your food processor works well for me)
4 cups plain Soy Milk powder (Better Than Milk brand; you can also use their Rice Milk powder)
3/4 cup organic dried cane juice sugar
3/4 cup organic brown sugar, packed
1 TB fine Celtic Grey Sea Salt
1 TB cinnamon
1 tsp nutmeg
1 cup ground flax seed meal
1 cup finely chopped pecans
1 cup finely chopped walnuts

1.  Place everything a very large mixing bowl, and whisk until fully incorporated.
2.  Store in an airtight container for up to 6 months.  (I use a tall Rubbermaid 24-cup cereal/storage container I bought at Walmart.)
3.  When ready to eat, place 1/2-1 cup dry mix in a bowl.  Add desired amount of boiling hot water on top.  Stir.  Then, let sit for up to 5 minutes before eating.  Add fresh berries or dried fruit on the top for added fiber and nutrition.


* Note:  You may cut this recipe in half when making for the first time to try it out.  It seems like a lot, but it really goes a long way.  This lasts about 2-3 months in our home when we are just eating it for Breakfast (with two people enjoying it). 

Red Lentil Soup

 This is one of my favorite quick and easy, comforting soups to prepare.  And its very inexpensive to make!  Full of fiber, iron, and vitamins, there's nothing you will lack from this soup!  This red lentil soup pairs perfectly with avocado & tomato toast, or a nice tossed salad.  For our family of 3, I usually make a double batch of this so we can eat it for a couple different meals.  Hope you enjoy!
 
Red Lentil Soup
Yield: 4 servings

⅔ cup dry red lentils
¼ cup dry brown rice
4 cups water or vegetable broth
1 medium onion, finely chopped
2 large carrots, peeled and grated
1½ tsp sea salt*
¾-1 tsp granulated garlic
1 TB extra virgin olive oil, optional
2 TB fresh squeezed lemon juice

1.  Rinse/wash lentils and rice in a strainer with cold water.
2.  Put everything except lemon juice in a large sauce pan, and bring to a boil.
3.  Reduce heat to low, and let simmer for 45 minutes, stirring occasionally.
4.  Add lemon juice right before you serve if you plan on eating the whole soup at one time.  I always put the fresh lemon juice on the table when we eat, so everyone can add it themselves, and so that its fresher.

* If you are using vegetable broth instead of water, and your broth has salt in it, I usually only add only about ¾-1 tsp of sea salt.  Then, check the soup before you serve, and add more salt if necessary.  I always make it less salty, then add salt at the table if it needs it.

Almond Butter

Almond Butter
Yield: 1 pound

3 cups almonds
1/2 tsp Celtic grey sea salt

1.  Preheat the oven to 350 degrees.
2.  Place almonds on a cookie sheet.  Bake for 10-14 minutes until they start turning dark gold (or medium-roasted).
3.  Let the almonds cool completely to room-temperature.
4.  Then, place the almonds and sea salt in Vitamix blender.
5.  Turn it on to variable speed, and increase the speed to 8, then turn to high.  Use the scraper and push the almonds down into the blades.  Blend until you have reached desired consistency of nut butter.
6.  Bon appetite!

*If you only have a food processor, just place nuts and salt in the processor, then turn it on and keep it on until it turns it into butter.
*You can use other nuts like Walnuts, Pecans, Brazil Nuts but the roasting time may vary.  Almonds are the most Alkaline nut, so that’s why I eat them most often.  But, as always--you be the chef!

World's Best Hummus

I know what you're thinking.  This seems like an outrageous statement.  But, if you are a fan of ANY kind of hummus, you have to try this one.  Seriously, hands down, the BEST hummus I have ever had.  Let me know what you think!

World's Best Hummus

Yield: 3-4 cups

4 garlic cloves

2 cups chickpeas, cooked (or 1 can store bought)

1 1/2 tsp celtic grey sea salt

1/3 cup tahini (sesame butter)

6 TB freshly squeezed lemon juice

2 TB water (or chickpea water)

8 dashes hot sauce

1.  Add all the ingredients to a Vita Mix or good food processor.

2.  Blend until nicely pureed.

3.  Serve with crackers, gluten-free crackers or veggies! 

Sunflower Ranch Dressing

 Sunflower seeds are very nutritious for us!  Although being rich in Vitamin E, selenium, and magnesium, sunflower seeds are very Alkaline in their properties.  That means they're good for fighting off disease and fungus in the body.  And, one of the biggest bonus' from these little seeds is the fact that they are so reasonably priced!  Even the organic sunflower seeds are very cheap.  So, now you have no excuse not to eat healthy with this easy recipe!

Sunflower Ranch Dressing
yield: 3-4 cups

2 cup vegan sunflower mayo (recipe below)
1/4-1/2 cup water
1 TB lemon juice
1 TB sweetener (I use maple syrup)
1/2 tsp celery seed
2 tsp onion powder
1 tsp dried parsley
1/2 tsp poppy seed
1/2 tsp dill weed
1 tsp salt
1/4 tsp dried sweet basil
4-6 cloves fresh, minced

1.  Whisk all ingredients together into the mayo until evenly dispersed. Serve.
2.  This will set up thicker when chilled.


Sunflower Ranch Dressing #2
yield: 3-4 cups

2 cup vegan sunflower mayo (recipe below)
1/4 cup water
1 TB sweetener (I use maple syrup)
1-2 TB dried parsley
2-3 TB dried chives
1-2 TB dill weed
1/2-1 TB dried sweet basil
2-4 cloves fresh, minced

1.  Whisk all ingredients together into the mayo until evenly dispersed. Serve.
2.  This will set up thicker when chilled.

* This is an eye-balled recipe.  I usually just throw the spices in the mayo until I think it looks good at the moment.  This turns out really yummy for a quick salad dressing recipe that tastes great!


Soy Free Sunflower Mayo
Yield: 2 cups

1/2 cup raw sunflower seeds (I prefer organic)
1 cup water
1 TB onion powder
2 TB Lemon Juice
1 tsp salt
1/3 cup safflower oil (or other light non-gmo oil)
1/8 tsp xanthan gum (optional)*

1.  Place seeds in some cool filtered water overnight to soften if you do not own a Vitamix blender.
2.  Then, put all ingredients in your blender until completely smooth.
3.  Then, change the setting to low, and slowly drizzle in the oil until it gets thick.
4.  You may use this as any regular mayo you would on a daily basis, or just make it to use for the salad dressing recipe.

* This mayonnaise thickens as it sets in the fridge, but for additional thickness, you may add a little Xanthan Gum to it.  Xanthan gum is originated from corn, and its used as a thickener in vegan vegetarian recipes.  I usually do not add this to the recipe, it turns out fine without this product added.  But I just thought I would let you know that this option exsists.  It produces a similar product to the Garlic Sour Cream recipe (which is adapted from this one, by the way).