Vegetarian Shepherd's Pie

Sunday evening it snowed here, which put me in the mood for some hearty comfort food. This shepherd's pie came to mind. It can make a quick meal if you have leftover mashed potatoes or cooked veggies. Even if you start from scratch it can be done in about an hour. Every time I make this it's different because I vary the vegetables. Sometimes I throw in cubed butternut squash, often I use green beans.

Vegetarian Shepherd's Pie

4-5 small potatoes

1 large sweet potato

2 T. organic butter

1/2 c. skim milk

1 tsp. sea salt

Peel, dice and boil potatoes 15-20 min. Drain, and mash with milk, butter and salt.

Meanwhile, cook the following in the microwave in a glass covered dish for 8-10 min. till just tender:

1 onion, diced

1 small head broccoli, chopped

6 carrots, peeled and sliced

2 cloves garlic, minced

handful of asparagus tips

2 bay leaves

1/4 c. water

Drain cooking water from veggies into a small saucepan, remove and discard bay leaves. To the saucepan add

1 c. vegetable broth

Heat till almost boiling, then stir in

1/4 c. cold water mixed with 3 T. organic cornstarch

Cook and stir till thickened to a gravy consistency. Mix into veggies and pour into an 11 x 13 pan. Spread mashed potatoes over this, then sprinkle with

a handful of grated cheddar cheese

Cover with foil and bake 350 for 30 min.

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Hummus

Hummus often appears in a vegetarian diet. It's quick, tasty and nutritious. Don't use the ready-made store bought stuff. It's usually full of additives. It is very simple to make fresh at home and it tastes so much better than store bought. It also has a better texture, store bought is too smooth- it has an artificial mouth feel. Here is the recipe I use, I occasionally add oven roasted or sun-dried tomatoes to it for a change of pace. Use it to dip veggies or pita triangles, or to make a sandwich on whole wheat pita bread.

Hummus

2 cups cooked garbanzo beans ( or 1 can garbanzo beans, rinsed and drained)

2 cloves garlic, minced

the juice of 1/2 of a lemon

3 T. tahini

1 T. extra virgin olive oil

1/4 tsp. sea salt

2-3 T. water

Place all ingredients in food processor, process till smooth. I like my hummus thick, if you like it thinner just add more water until you get the consistency you like.

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Homegrown Veggies

I live on a tiny city lot with lots of shade, but I still manage to grow some organic veggies. Nothing tastes better than a fresh picked tomato and they are easy to grow. Last year I grew roma, brandywine and yellow tomatoes in containers in my yard. I had a bonanza-enough to can salsa, tomato sauce, and whole tomatoes. I froze oven roasted tomatoes, and I dehydrated some, which are like sun-dried tomatoes. That doesn't even include all the tomatoes we ate fresh. I grew heirloom varities and saved the seed. Three weeks ago I started tomato seeds, along with basil and pepper seeds that I also saved from last years plants. They are coming along nicely.

This week I will plant spinach and lettuces in pots on my porch. Greens are the easiest homegrown veggies. They can be grown in containers in small spaces and do not require full sun. It's such a treat to step outside the door and pick a fresh organic salad.

If you enjoy reading my blog, please click the blue vote for me button on the top righthand side of the page so I can get listed at blogtoplist.

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Vegan White Bean Chili

I cook almost everything I eat from scratch, with fresh ingredients. However, with four kids, there are days when I need a quick meal without sacrificing nutrition. This chili works. Although it uses two canned items, they are both unrefined whole foods. I read the ingredient list on the labels to find brands that contain no chemical additives. Served with a salad and a crusty wheat roll, it's a healthy, yummy, and filling meal.

Quick Vegan White Bean Chili

1 T. olive oil

1 large onion, diced

2 cloves garlic, minced

Sweat 10 minutes till tender, then add:

2 - 14 1/2 oz. cans diced tomatoes

1 48 oz. jar Randall great northern beans, rinsed and drained

2 T. chili powder

Simmer 15-20 min.

You can easily cut this recipe in half- use 1 can tomatoes, 1 24 oz. jar Randall beans or 1 can great northern beans and 1 T. chili powder.

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Healthy Natural Cleaning Products

I spend a great deal of time in my kitchen because I make nearly everything I eat from scratch. I am just as picky about what goes on my body as what goes into it. Skin absorbs toxic chemicals and if they are in spray form you also inhale them. I use homemade natural cleaning products which are safe and economical. The chemical fragrances in store bought cleaning products make me feel sick; my eyes burn, my throat hurts and it's hard to breath when I'm around them. I don't have that problem with my homemade products, and I know they are safe for my kids and pets as well. Here is a recipe for a good all-purpose cleaner I use on counter tops, the stove, fridge, etc. I put it into a spray bottle from the dollar store and labeled the bottle with a sharpie permanent marker.

All-Purpose Cleaner

Pour 1/4 c. Heinz white vinegar into spray bottle.

Add 1 tsp. borax. Fill bottle almost full with hot water, shake to dissolve.

Add 1 tsp. Dr. Bronner's liquid soap. Shake to mix.

I use Heinz vinegar because it's the only one I've found that is made from grain, others can be made from petroleum. Dr. Bronner's soap can be found at Target as well as from health food stores, and borax is on the cleaning aisle at the supermarket.

I use baking soda to scrub out the sinks, it doesn't scratch, no chemical odor-in fact it deodorizes the drains, and it's cheap.

Cleaning the Microwave

The microwave gets extremely dirty in this house with me, the hubby, and four kids using it to reheat things. No one likes the job of scrubbing off the hardened on gunk. Luckily, I found a simple way of cleaning it. Into a glass microwave safe measuring cup squeeze the juice of half of a lemon, fill with water, place in the microwave on high for about 4 minutes. Let sit 3-5 more minutes, then just wipe the microwave clean with a damp cloth, no scrubbing .

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Baked Oatmeal

Oatmeal is a great way to start the day. This recipe is packed with nutrient dense superfoods. Oats lower cholesterol, stabilize blood sugar, and prevent colon cancer. Blueberries are loaded with antioxidants which prevent heart disease, cancer, and senility. Blackstrap molasses is loaded with iron, calcium and potassium. Apples with skin contain antioxidants and flavonoids for heart health and cancer prevention. Coconut oil stimulates metabolism and is good for heart health because it helps raise hdl cholesterol and lower ldl cholesterol. Cinnamon helps regulate blood sugar. Flaxseed and walnuts contain heart healthy omega-3 fatty acids for heart health. Wheat germ is loaded with vitamins and minerals to prevent cancer and boost immune function.
Brazil nuts contain selenium, a known cancer preventative. And finally, this contains plenty of fiber which helps to prevent gallstones and colon cancer.

A benefit of eating a whole foods, plant-based diet is that you don't even have to think about nutrition. As long as you eat a variety of foods, you'll get everything you need because all these foods are nutrient dense. The best part about eating this way ? Real food tastes good!

Vegan Baked Oatmeal

Preheat oven to 350.

1 1/4 c. organic apple juice

1/2 c. organic applesauce

1 T. blackstrap molasses

1 T. coconut oil

Mix the above and then stir in:

3 c. old fashioned oats

2 tsp. aluminum-free baking powder

1/2 tsp. sea salt

1 tsp. cinnamon

Then stir in: 2 organic apples with skins on, chopped { I use 1 red and 1 yellow}

1 c. blueberries

Pour into 8" baking dish that has been lighty oiled or sprayed with non-stick spray.

Mix and sprinkle this on top:

2 T. brown sugar

1 T. ground flaxseed

1 T. wheat germ

1/2 tsp. cinnamon

18 brazilnuts and a handful of walnuts, ground or chopped { I grind them

in the food processor and freeze}

Bake 350 for 30 min. 6 servings

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Study Links Red Meat to Death

A new study by the National Cancer Institute shows that

" People who eat the most red meat and the most processed meat have the highest overall risk of death from all causes, including heart disease and cancer, U.S. researchers reported on Monday."

It goes on to say "Even when other factors were accounted for -- eating fresh fruits and vegetables, smoking, exercise, obesity -- the heaviest meat-eaters were more likely to die over the next 10 years than the people who ate the least amount of meat."

And this, "The U.S. government now recommends a "plant-based diet" that stresses fruits, vegetables and whole grains.

The full article can be found here: http://www.reuters.com/article/scienceNews/idUSTRE52M6UR20090324

Unfortunately the reason our health care costs are out of control is that the system is based on managing disease for profit rather than creating health through prevention. Obscene amounts of money are spent on unnecessary tests, and medications that would be unneeded if lifestyle changes were made instead. Obesity, high blood pressure, diabetes and high cholesterol can all be eliminated through lifestyle changes, with the added bonus of no side effects to worry about. Heart disease can be reversed without surgery or drugs, by lifestyle changes as shown in studies by Dr. Ornish and others. Mammography is touted as breast cancer prevention, but it's not- it's detection. Avoiding alcohol and obesity, eating a whole foods plant-based diet and getting daily exercise are ways to prevent breast cancer.

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Springtime Asparagus

I love spring, it's the best time of the year. The birds sing early in the morning. The days are getting longer. Soon the trees will leaf out and everything will be lush and green. Spring is also the time for my favorite veggie, asparagus. My favorite way to prepare it is to roast it. It's quick, easy, and delicious. An added bonus is that it's full of folate, which reduces heart disease risk and it's a good source of potassium.

Roasted Asparagus

Preheat oven to 400. Place washed, trimmed asparagus on baking sheet. Drizzle with olive oil. sprinkle 1 minced clove of garlic over asparagus and bake 10-15 min. until tender but still somewhat firm. Enjoy!

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Veggie Pizza

One of the few meals that everyone in my family likes is pizza. The toppings can be adjusted to please everyone. My hubby and one son are carnivores, my other son and one daughter eat meat occasionally, and my last daughter and I do not eat meat. So pizza fills the bill for all of us.

My whole wheat and flax crust is easily made in the bread machine. It makes 2 13" round pizzas or 1 11"x16" rectangular deep dish crust.

100% Whole Wheat and Flax Pizza Crust

1 1/4 c. water

1 3/4 c. whole wheat flour

1 c. king arthur white whole wheat flour

2 T. ground flax seed

1 T. sugar

1 tsp. sea salt

1 1/2 tsp. yeast

Place ingredients in bread machine and run through dough cycle. Remove from machine, shape into 2 round or 1 deepdish crust. Place on baking sheet lightly sprayed with non-stick spray, brush crust lightly with olive oil. Let rise 20 min. Preheat oven to 425 while putting toppings on pizza crust. Bake on lowest oven rack 15 - 20 min.

I topped my pizza with :

a layer of chopped romaine lettuce

a layer of sliced tomatoes

1 chopped red pepper

1/4 of a red onion, diced

1/2 can of black beans, rinsed and drained

then I drizzled this mixture over the veggies:

1 T. red wine vinegar

1 T. olive oil

1/4 tsp. dried basil

1/4 tsp. dried oregano

pinch sea salt

and finally I sprinkled shredded mozzarella over the top.

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Sunday Supper

Soup simmering on the stove. The smell of fresh baked wheat rolls drifting through the house. It just doesn't get any better. This pea soup takes a long time to cook, but is very little work so it's great for a Sunday spent at home. The leftovers can be frozen or eaten for lunch or a quick supper later in the week. It tastes so much better than processed soup from a can and if you've ever read the ingredient list on a can of soup, you'll be glad to avoid it. If you have a bread machine the rolls are very easy too. Homemade rolls also avoid alot of unsavory ingredients such as high fructose corn syrup, partially hydrogenated oils { trans fats} and mono and diglycerides. This is a also a low cost meal, it was less than four dollars to make the whole pot of soup.

Split Pea Soup

1 lb. dried split peas

1 qt. organic vegetable broth

2 qts. water

1 onion, finely chopped

2 cloves garlic, minced

1 tsp. dried oregano

2 bay leaves

1/4/ tsp. pepper

simmer on low in a covered pot 1 1/2 hrs. , then add

2 large carrots, sliced

2 diced potatoes

continue to simmer covered 1 1/2 - 2 hrs. till desired thickness.

stir in 1 tsp. sea salt and remove bay leaves.

Whole Wheat Rolls

2 c. water

2 tsp. sugar

1/2 tsp. sea salt

2 c. whole wheat flour

2 c. king arthur white whole wheat flour

2 tsp. yeast

Place ingredients in bread machine on dough cycle. When cycle is finished, remove and form into 16 balls. Turn oven on lowest setting {mine is 180}. When oven is preheated to low turn oven off. Place balls on 2 baking sheets sprayed with non-stick spray, brush with olive oil and sprinkle with instant oats. Raise in warm oven 20 min., remove from oven, preheat oven to 375. Bake 13 to 15 min.

This post is linked to:http://grocerycartchallenge.blogspot.com/

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Smoothies

Smoothies are a great way to add extra nutrition to your diet as well as being delicious. Most people don't get enough dark leafy greens and this is an easy way to add them. The recipe is more of a guide- nothing needs to be measured and the greens and fruits can be changed to whatever you have on hand.

Smoothies

2 large handfulls of spinach, beet greens, swiss chard, kale, or
whatever greens you have on hand
1/2 cup 100% juice {orange, cranberry, apple or whatever you
like}
1 banana
1/2 - 1 c. strawberries
1 seedless orange, peeled
handful fresh pineapple cubes
couple tablespoons fat-free vanilla yogurt or kefir, optional

In blender or smoothie maker : pour in juice, fill blender jar with loosely packed greens, puree or liquify. Then add fruit and yogurt or kefir if using, and puree or liquify again.

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About Me

I am a married mom of 4, including one cancer survivor, so I have a keen interest in healthy living and nutrition. My oldest son had cancer twenty years ago and also suffered severe permanent brain damage as a result of a dpt immunization. He lost 80 lbs. after switching to a mainly whole food plant based diet.

I have also been a hairdresser for 28 years. I've known or worked with people with thinning hair, diabetes, heart problems and various cancers. The one thing they've all had in common was eating the standard american diet or SAD. The SAD consists of high intakes of red meat and animal products, processed foods-many containing trans fats, refined grains, lots of sugar and high fat intake. The SAD is a known contributer to heart disease, cancer, diabetes, and digestive disorders.

I've read hundreds of books and articles on food and nutrition. In the end it all boils down to common sense- eat food. Real food. Not factory made "food" full of chemicals and additives with all the nutrition processed out of it. A whole foods plant-based diet has been shown to prevent and even reverse many diseases.

A few years ago I stopped eating meat and nearly all processed foods. I have more energy, and rarely get sick. I had gastroesophagus reflux disease {gerd} and took acid inhibitor medication two to three times daily and still often had heartburn pain. After changing my diet I no longer take medication and I no longer have pain. 

I started this blog to try and help others realize that lifestyle changes can make a huge impact on health. Too many people think it is all determined by heredity. All cancer is genetic, which simply means that it is a result of mutations in the genes- not that it is inherited.

The American Cancer Society admits that most cancers are caused by DNA changes that are acquired during the person's life. An acquired mutation can be caused by things in the environment such as exposure to radiation or toxins. For most acquired mutations, no specific cause can be found. Unlike the inherited mutations, an acquired mutation starts in one cell of the body and is found only in the offspring of that cell. They are not in every cell of the body. Because they are not in the reproductive cells, acquired mutations cannot be passed on to the next generation.

It is important to realize that mutations in our cells happen all the time. Usually, the cell detects the change and repairs it. If it can’t be repaired, the cell will get a signal telling it to die in a process called apoptosis.

But if the cell doesn't die and the mutation is not repaired, it may lead to a person developing cancer. This is more likely if the mutation affects a gene involved with cell division or a gene that normally causes a defective cell to die. Most scientists today believe that cancer develops in a process that has more than one, and likely several, mutations. So, even in a person who inherits a mutation, at least one more mutation is needed to "knock out" that gene (so that it doesn't function). This acquired mutation is needed before a person develops a heredity-related cancer. Sometimes acquired mutations in other genes (such as oncogenes) are needed as well.

That is why lifestyle is such an important factor. A healthy diet and exercise can help prevent the mutations from taking place to begin with, and build your immunity to fight them off once they begin, and trigger damaged cells to commit suicide before they can reproduce and form tumors.
So if I can help even one person to prevent disease, I will accomplish my goal with this blog.

I love animals, have two dogs, enjoy birdwatching, gardening and have a deep need to be near green things.
I also enjoy crafts, especially knitting. Here are a few of my finished projects:

Starsky sweater, hat I charted my daughter's favorite music on, lace shawl

Kiri lace shawl

dishcloths

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