Julieanna Hever, MS, RD's Blog

My Plant-Based Food Guide Pyramid

2010-08-06T21:09:11Z

There are almost as many food guide pyramids out there as there are diet books. I have yet to find one that meets my standards for an optimal plan. Thus, I decided to work with my graphic designer, Sherri Nestorowich, to create a visual guide for the whole food, plant-based diet I recommend to my clients and students.

What makes mine unique is the fact that I have fruit and vegetables at the bottom (right above the need for daily exercise and fluid consumption). Although people may disagree with this decision, I made it based on evidence showing a strong association between higher intake of fruit and vegetables and decreased incidence of chronic disease:

Higher intake of fruit and vegetables may be protective against cardiovascular disease (Liu et al, Am J Clin Nutr, 2000;72:922-8)
The risk of some chronic diseases may be lower at higher dietary flavonoid intakes (Knekt et al, Am J Clin Nutr, 2002;76:560-8)
Fruit and vegetable consumption is inversely associated with the risk of Coronary Heart Disease (Dauchet et al, J. Nutr. 136: 2588-2593, 2006)
Greater vegetable and fruit intake is associated with a lower risk of breast cancer (Zhang et al, Int J Cancer, 2009;125,1:181-8)
High total fruit intake and certain fruit and vegetable intakes may be associated with a reduced risk of colorectal adenomas (Wu et al, J Nutr, 2009; 139,2:340-4)
In a review of 200 epidemiological studies, strong evidence was found to support the protective effect of fruit and vegetables. For most cancer sites, persons with low fruit and vegetable intake experience about twice the risk of cancer compared with those with high intake, even after control for potentially confounding factors (Block, Patterson & Subar, Nutrition and Cancer, 1992; 18,1: 1 - 29)
Fruit and vegetable consumption reduces incidence of cancer and cardiovascular disease (van't Veer et al, Public Health Nutrition, 2000, 3:103-107)

In the vegetable category, it includes carotenoid-rich and starchy vegetables. Carotenoids are high in antioxidants (protect cells from damaging effects of free radicals); provide a source of vitamin A; enhance immune function; and help reproductive system function. Specifically, it includes: carrots, greens, sweet potatoes, tomatoes, bell peppers. The starches are rich sources of complex carbs, fiber and include potatoes, squash, and corn.

Fruit contributes vitamins A, C, some B vitamins as well as some minerals. Dried fruit may contain iron. This section contains all whole fresh fruit and frozen fruit (which should be the priority and majority of fruit consumption) even though it can also include dried fruit, whole fruit juices, canned fruit (in order of health-promoting capacity).

Further, I have a separate category for leafy green vegetables additional to the foundational vegetable recommendations. My new quote that I tell my clients and students is "Let thy greens be thy medicine and thy medicine be thy greens". Leafy greens are chock-full of macro- and micronutrients, including calcium, fiber, folate, vitamins C, B6, B2, E, potassium, manganese, magnesium, phytochemicals (such as lutein, beta-cryptoxanthin, zeaxanthin, beta-carotene). This category of vegetables include kale, collard greens, spinach, mustard greens, beet greens, turnip greens, romaine lettuce, bok choy, Swiss chard, rainbow chard, Brussels sprouts, sea vegetables, broccoli, Napa cabbage. See my previous blog, The Greatness of Greens, for more about the undeniable superhero-esque power!

Consumption of vegetables, green-yellow and green leafy vegetables was inversely associated with the risk of hepatocellular carcinoma (Kurahashi et al, Br J Cancer, 2009; 100,1:181-4)
Kale demonstrates excellent absorbability of calcium (Heaney & Weaver, Am J Clin Nutr, 1990; 51,4:656-7)
Lutein, a powerful antioxidant that protects the eyes against macular degeneration is bioaccessible from leafy greens (Chandrika et al, J Nutr Sci Vitaminol, 2010; 56,3:203-7)
Dietary supplementation with leafy vegetables may be useful for protecting cells from lipid peroxidation and oxidative DNA damage (Kim et al, J Med Food, 2009;12,4:877-84)
Significant decreased cancer risk found with increased carotenoid intake from green and yellow vegetables (Colditz, et al, Am J Clin Nutr, 1981, 41: 32-36)
Deficiency of folate, a vitamin that is abundant in leafy greens, induces and accelerates carcinogenesis (Duthy, J Inherit Metab Dis, 2010 [Epub ahead of print])
High combined intakes of vitamins C and E, beta-carotene, beta-cryptoxanthin, and lutein-zeaxanthin from food, or a diet high in their food sources (like leafy greens), may protect against cumulative DNA damage in radiation-exposed persons (Yong et al, Am J Clin Nutr, 2009, 90,5:1402-10)
Better behavioural outcomes in adolescents are associated with a higher intake of fresh fruit and leafy green vegetables (Oddy et al, Prev Med, 2009; 49,1:39-44)

I can go on and on about the beauty of greens...but there are so many other topics to delineate with respect to why I chose the food groups I did.

Moving on up the pyramid...

Whole grains are the backbone of the plant-based diet as they contribute calories, fiber, protein, iron, B vitamins, trace nutrients in whole grains. This category includes: corn, brown rice and sprouted tortillas; whole grain breads; cereals (i.e. oats); bulgur; brown rice; couscous; millet; quinoa; whole grain pasta; polenta; wheat berries; popcorn; wheat germ and bran.

Legumes provide a supporting role in the diet. They are used extensively in international cuisines and provide protein, fiber, iron, calcium, zinc, selenium. Legumes include cooked & dried beans (adzuki, anasazi, black, black-eyed peas, cannellini, chickpeas, great Northern beans, kidney beans, lima beans, navy beans, pinto beans, soybeans), lentils, peas, split peas, and soy products (tempeh, tofu).

At the top of my pyramid, I have listed high fat whole foods, dairy substitutes (which are great sources of fortified vitamins B12, D, and sometimes calcium), and whole food sweetened treats (which can be done by using dates, date syrup, pure maple syrup and other fruits). High fat whole foods refer to olives, avocado, nuts and seeds, which are important in order to consume adequate omega 3 fatty acids, monounsaturated fatty acids, fiber, protein, fat, iron, calcium, and trace minerals. All of these items should be used sparingly and less in situations where weight loss is a goal or when there has been a diagnosis of heart disease, diabetes, high cholesterol or other metabolic conditions.

Overall, I hope that this pyramid is used as a guideline. The serving sizes are not necessary to perfect...it is more important to look at it as a way of proportioning out what a day's worth of food should look like. The foods closer to the bottom should be a mainstay or foundation of intake and those near the top are to be used as support.

I also highly recommend everyone consume a vitamin B12 supplement of either 10μg daily OR 2,000μg weekly and have their serum vitamin D levels checked. If your serum 25 hydroxy D levels are less than 35 ng/mL, it is necessary to increase sun exposure (during peak hours and with no sunscreen for a few minutes a day...without allowing any reddening of the skin to occur) and possibly add supplemental D2. Please speak with your physician to address this issue.

Raising Consciousness

2010-07-13T15:55:41Z

We are here in this lifetime for one purpose...to raise consciousness. What else is there?

After five days at NAVS Vegetarian Summerfest, submerged in the waters with some of the most inspiring people of our generation, it is impossible to come to any other conclusion. I met with people I have followed for years and that have been incidentally raised onto pedestals based on the daily miracles they perform; raising consciousness to any and every person they come into contact with. It occurred to me that deep inside each of us, there is proactive, compassionate potential that on its own could light the world...and the people I spent my week with were instrumental in the sparks lit in our community. One of the deepest beauties is the fact that we all have come there with different perspectives, talents, expertise, angles...but all with a single unified intention...to raise consciousness and awareness into the lives of as many people as possible.

Shaun Monson had a huge impact on my life. He is the creator/writer/producer of the brilliant documentary, Earthlings. When I met him, I was in awe...he had mastered the concept of taking images of reality (current and historical) and creating a monologue of truth that is so painful-and yet, so critical...in a manner so compelling and provocative that you cannot turn your mind or eyes off of the images or the language. A poet, historian, theologist, philosopher and filmmaker all built into one man who can raise awareness to a point in which you never wanted to go...yet realize the imminence and necessity of doing so once there. Meeting him was transformative in my life...he is in the end-stages of his newest film, the second part of his trilogy beginning with Earthlings, called Unity. The scenes from this second part are exquisitely and brilliantly painful as it forces the viewer to face-up to the bold duality we each experience on a daily basis in minor doses...all the way to the other extreme of this component of life...the realities of war, animal torture/mutilation/consumption, human distrust, and the search for understanding...as discomforting as it is to face this threshold, it may just prove to be the most important moment of epiphany necessary to make global change a possibility.

Gene Baur is a man that I have followed and admired for years. He is the man that discovered the first sheep, lying in a pile of disposed-animals, near death and fighting for her life, inspiring this initial rescue which blossomed into the miraculous creation and existence of the dual bi coastal Farm Sanctuaries that are responsible for the rescue of hundreds (if not thousands) of animals. I visited the Northern California location (in Orland) last winter in order to document its beauty for my program, Going Veg with the Plant-Based Dietitian and had fallen madly in love with the concept, desperately searching for a way to stop everything in my world in order to open a farm rescue of my own...In the magic essence of Summerfest, I was able to finally meet Gene...and pick his brain. He filled my energy vessel with a focus for my limitless inspiration and optimism, which was already overfloweth.

My favorite cookbook is The Vegan Table, a recipe collection that all of my omnivore relatives and friends appreciate anytime I attempt new samples and experiments when entertaining (which is rather often these days). So, needless to say, when I discovered how fabulous its author, Colleen Patrick-Goudreau, is, I went starstruck! In fact, she is the beautiful and generous being that drove me a couple hours to the airport for my treacherous journey home. How surreal to spend a couple hours in the car with a person who has inspired myself and many others to produce and impress others (particularly non-vegans) with tempting tummy-pleasers? What an exciting opportunity to get to know this genius recipe-developer who is a woman filled with so many other talents I am just learning about...podcasting, writing about compassion, etc. She has three new books coming out in the next few months...THREE!!! And they will all be fabulous! What an amazing chance to learn about this beautiful light in the plant-based world.

Dr. Hans Diehl is a man I consider one of my mentors. He began his career with Nathan Pritikin-a legend in his own category. Currently, Dr. Diehl is the celebrity genius responsible for CHIP (Coronary Health Improvement Project) in Loma Linda California at the renowned Loma Linda University and who is instrumental in improving the health of thousands of people across the world. So, imagine the magnificence of having this mentor of mine attend one of my lectures I gave at Summerfest??? That is one of the highlights of this trip and conference. Not only that, but we were able to spend some time together where he generously provided me with some ingenious wisdom of his years in the healing business, guiding me towards an ameliorated sense of responsibility towards helping others and in handling this new blossoming career of mine in proper order. I will be forever appreciative and indebted to Dr. Diehl for the time I spent with him in Pennsylvania.

Carol J. Adams is a legend in the veg/feminist/animal rights activist world. Amongst her ground-breaking and provocative work is the 20 year-old book, The Sexual Politics of Meat, which took the veg movement to a whole new level! Also written by this pioneer is the book called The Pornography of Meat and Living Among Meat Eaters. I was able to hear a couple of her phenomenal lectures and have her sign all three of the aforementioned books. She is wise and forward-thinking and I am grateful to have the opportunity to have my mind directed in a place it had never visited before...and has spiraled upward ever since.

On the last night of Summerfest, magic occurred...without that intention...there was a showing of a new-ish documentary entitled Peaceable Kingdom. This is a film describing the experiences of several animal farmers transitioning from enacting brutal torture, maiming and murder of animals secondary to the requirement of their ability to financially survive into the realization of the paradox of having to give their loving, trusting and sentient "pets" into the horrific agribusiness second step...leading to the demise and cruel situations these gorgeous animals unfortunately suffer. It documented the duality of believing their survivability depended upon raising and selling their beautiful animals and their deep understanding of the unrighteousness of bonding and raising them and selling them off after the trust developed. What was special about this film is the documentation of these phenomenal animals in their natural setting, relating to one another and to the humans that were lovingly taking care of them. I had never witnessed animals in these situations...the Mama chick feeding its baby and the baby curling up inside its mothers' wing; the Mama sheep desperately searching for her baby as truckloads of lambs were being delivered to the farm after being separated; and the domesticated reaction of the goats and cows to its human owners as they pet and loved them. These are images that make me dream that I can one day acquire a farm sanctuary of my own...

Yet, the most touching experience of the whole evening (and I mean after a dozen tissues destroyed by the tears that refused to stop flowing from my broken eyes) was the recognition of several children who had participated in the experience of witnessing this powerful and disturbing film. There were several children who were enabled by their hesitant parents to be present for this event. I have never been as uplifted as when Manni, a 10 year-old boy of my new friends, stood up to the microphone to ask the producers and stars of the film, "what can I do to help the animals?. This was followed by a young girl, who could hardly control her tears, begging to understand how this happens...how animals are treated like this. Watching children hold each other, come to the understanding of why the animal rights movement exists, and ask critical questions was the most extraordinary experience of my life. Perhaps it is because I am a Mother...and an animal activist...and someone who has focused her entire career on educating others of the importance of eating a plant-based, whole food diet...I have never been so inspired/moved/hopeful as when I watched these youngsters have their epiphany...right in front of this loving, supportive crowd. As much as I know this evening is one these children will never forget, I also understand that I will retain it as one of the most touching experiences I have had to date...

Besides all of these people and experiences, I could go on and on about meeting heroes of mine including bestselling authors Brenda Davis and Joanne Stepaniak, super-energetic physicians Dr. Michael Greger and Dr. Neal Barnard, fellow nutrition experts John Pierre and Kerri Saunders.

What a concept to be surrounded by like minded people for five days! In all four of my lectures, I felt very much that I was "preaching to the choir". Never in my lecturing career did I mention factoids such as "greens have twice as much protein then animal products" or "omnivores and vegans have identical risks for iron-deficiency anemia" and not have everyone in the audience have their jaws drop to the floor! I am empowered by the unification that occurred here and energized to continue spreading the message.

Kids Cook Mondays

2010-07-12T19:49:38Z

Meatless Monday Campaigns is kicking off its new campaign called "Kids Cook Mondays". Here is an introduction video created by Jesse Pomeroy of Genre Pictures with myself and debuting my baby girl, Maya (ok...not a baby as she is almost 5 years old!!! and starting Kindergarten in the Fall)!!!

My Oil-Free, Oatmeal Chocolate Chip Banana Cookies

2010-07-05T20:43:00Z

After much popular demand, I have decided to divulge my secret recipe for one of my favorite cookies. I make these anytime we have a party to go to or the kids (or husband...OK-or I) have a craving for something sweet, warm and chewy.

They are oil-free and quick to make...but, unfortunately, they are not perfect. They have sugar and chocolate chips...and I know I have a lot of peers an colleagues that will not approve. But, as a Mom of little kidlets and as a chocolate chip cookie-lover, sometimes you just have to let your hair down and live life on the edge! So, enjoy them guilt-free...once in a while. Or, as they teach on Sesame Street, use these as "a sometimes treat"!

Ingredients:

• 1 banana

• ½ cup pure maple syrup

• 1 tbsp vanilla extract

• ¾ cups oat flour

• ½ cup turbinado or raw sugar

• 2 cups rolled oats

• ½ tsp salt

• ½ tsp baking soda

• ½ tsp baking powder

• 1 bag semi-sweet chocolate chips

Directions:

Preheat oven to 350 degrees F.

In a large mixing bowl, mash the banana with the back of a fork.

Add in maple syrup and vanilla and mix very well (using a hand blender or mixer helps).

Add oat flour, sugar, oats, salt, baking soda and baking powder.

Mix until well-combined.

Add in chocolate chips until they are evenly distributed throughout mixture.

Scoop small amounts onto an aluminum foil-covered baking sheet.

Bake 7-10 minutes, depending on size.

Allow to cool before peeling them off of foil.

Enjoy with a tall glass of oat, almond, hemp, rice or soy milk!

Elevation

2010-06-21T14:10:33Z

There is inspiration and then there is elevation. I have been blessed (or cursed) with a mad passion for plant-based, whole food nutrition...a passion that wakes me up early in the morning and keeps me up late at night, constantly striving for ways in which to share my passion, educate others, motivate, contribute. This depth of inspiration grows from the hope that I might help as many people and animals as possible...and then multiply that exponentially.

Usually, my days are filled with answering questions, defending my choices, guiding others to proper resources, explaining, expressing, describing, enlightening...

Last night at the EarthSave event honoring John Robbins and fundraising for our new beautiful program, Meals for Health, the ambiance was radiating with this feeling of home, comfort, inspiration, compassion. I felt surrounded by like minded people, filled with the same drive, fortitude and focus. This is why it is elevating, a step beyond inspiring, when all of that energy comes together and fills the soul, empowering the mind, body and spirit to proceed, to endure, to connect.

As I listened to John Robbins, my hero, speak, I had the same reaction as when I heard for the first time last Fall and the first time I discovered him as a young girl reading Diet for a New America. Physically, I cried. Mentally, I ventured. Spiritually, I soared. As I had tears running down my cheeks, I asked John's wife Deo (who I sat on the floor in front of in order to sill myself with enough energy to fuel me until the next visit) if she cries everyday from the wisdom and inspiration that is *John*. She said she cries every time she hears him speak. I can only imagine. The profundity and sagacity that pours out of John's lips every time they move is impossible to express. Thus, I cannot recommend enough his books, his talks.

The whole evening was invigorating. As the new Executive Director of EarthSave, just starting out with this new program, I could not sleep last night...eager to get started. We have the potential and the amazing people behind us (Dr. John McDougall as Medical Director, Rip Esselstyn and Ambassador, Blake Young as our partner at the Sacramento Food Bank, to name a few) to make a significant impact...and we will. There is no limit to the prospects for which this project is intended...to make a difference in people's lives. People who have limited or no access to resources, who are sick with chronic disease. We will show the world that food is everything...and can make or break human health. It will underscore the relevance of how sick we have become as a nation via our misguided educators and strident misinformation coming from the food and pharmaceutical industries. We are going to establish a precedence like none previously recorded.

So stay tuned...

Meet the Ducks

2010-06-08T13:46:34Z

Meet the Duck Family. I just met them this afternoon. Yes, your eyes are seeing clearly...they are in a parking lot.

You see, while my kids were in school this morning, I went to the gym for some cardio and weights. Having been rather efficient with my workout, I was done early and was considering running to a coffee shop for a green tea soy latte as a treat before I had to pick up the kids. So, I walked to my car slowly (which is extremely rare for me as I am always in a mad dash to get everywhere). As I was pulling out of the parking structure, this is what I saw:

Of course, I did a double take...and it took me a moment before I realized whether or not this was normal or whether this was an emergency...I knew I had to do something...so as I was in my car, I started following them to my side as slow as possible as they walked (or waddled) so I could warn other drivers. Then I realized that I had to get a picture of this because this would be an impossible moment to describe. Fortunately, I had my camera with me!

Then, as I was trying to herd them to safety with my new car, I noticed another man (who was soooo nice...like an Angel...I mean another animal rights activist was there at the right place at the right time???...really???...hmmm...) who was trying to do the same as me. Only he was talking to the Mama Duck: "Come on, Mama". Needless to say, I parked my car and was THRILLED to have a partner to try and save this painfully adorable little family.

We worked so hard to try and get the family to a safe place---away from the traffic! But Mama Duck was so scared. She was panicking even though we were trying to protect her and her babies. She was so nervous that she was losing touch with her communication skills. She would hop up on a curb and the ducklings were too little to follow her so they mini-quacked to get her attention. The nice gentleman figured out that we could just give the ducklings a boost with our hands....can I just interject here that I have never felt anything so soft in my life??? It took all of my willpower not to just scootch the entire family up into my car and bring them home with me. They did try to go under my car and hide...

I knew my kids would love them. My cocker spaniels and hubby...hmmm...not so much....or maybe too much (as in the wonderful text my husband responded to my question regarding where I could "purchase a duck family of my own"...he said "they have lots of them in most pet stores and restaurants").

After several minutes of cajoling/coaxing/encouraging the family towards a body of water in which we knew was nearby, we finally, unintentionally scared them into a bush. And they were in the bush...as in lying down and hiding from us. There was not much we could do at this point. Not to mention the fact that my kids were waiting for me to come pick them up and I couldn't be late. But who do I call? 911? The Animal Rescue? What is that number? I have not felt this helpless is a long time.

I did ask these men standing nearby (apparently there to perform some construction or repair work) to pay attention and make sure that when they finally emerged from the bush they would be guided in an appropriate direction. I even gave them directions to my home (not really, but I would have if I knew I could help the Duck Family and adopt them into my family).

A few hours later, I went back with my kids...just to see...I can't stop thinking about them. They weren't there. I just hope and pray they are safe and found somewhere to go where Mama could teach her gorgeous, ultra-fuzzy, heavenly ducklings to fly, eat, hop up a curb, and all the other tasks a baby Duck must learn before it moves up to adult status.

What do I know? I grew up in Los Angeles! I never saw anything like this. But I am in love...

Thai Corn Chowder & Cabbage Salad, Part 1

2010-06-05T00:45:16Z

Chef Kirk Leins and Tony Pinto from www.NoTimetoCook.com offered me the opportunity to work with them and I was magically able to "inspire" them to go plant-based with me for a few recipes. This is the first part of a two-part series and an additional series to come (in the can...as they say in Hollywood :)!).

We developed a Thai theme for these two soup and salad recipes. Part 1 shows the preparation of the Thai Corn Chowder and stay tuned for Chef Kirks delicious and easy-to-make Thai Cabbage Salad.

Here is the recipe:

Ingredients:

2.5 cups vegetable broth

1 cup onion, chopped

bunch of celery, chopped

2-3 cloves garlic, crushed

1 inch fresh ginger, grated or minced

½ tsp coriander seeds

½ tsp crushed red pepper flakes

1 good pinch of sea salt

1 stalk lemongrass

4 cups frozen corn

1 can light coconut milk

1 cup red pepper, chopped

2 limes' worth of zest

juice of 2 limes

½ cup fresh cilantro

Instructions:

Sauté onion, celery, garlic, ginger, coriander, red bell pepper and sea salt in ½ cup of the vegetable broth in a large pot on low-medium heat. Stir to prevent sticking and to combine flavors. Cover and let simmer for about 5 minutes or until vegetables look translucent. Add lemongrass bulbs, 2 cups of the corn, rest of the broth and coconut milk to the pot and bring to a boil. After boiling, reduce heat to low, cover and let cook for 10 minutes. Use immersion blender to blend the mixture (or remove some and blend in a regular blender and return to the pot). Add the other 2 cups of corn and red pepper flakes. Cover and let simmer for 10 more minutes. Add lime zest and lime juice, cilantro and serve. Serves 4-6.

Rainbow Roots-An Experiment in Creativity

2010-05-15T15:44:51Z

Every week, I look forward to retrieving my CSA box from the local elementary school cafeteria. I never know what I will receive in my crate filled with one day-old organic farm-fresh veggies. I view it as a challenge...what will I make with all of these items? Do I know what they are? Can I really live with myself if I am throwing fresh produce in the garbage week after week if it is not my favorite variety or something I am clearly unfamiliar with? Do I really have time to wash and prepare ALL of those veggies in one sitting? So, after weeks of throwing away the huge radishes which I had no idea what to do with even though I had already invested the time washing, chopping and preparing them...AND after ultimately throwing out the beets even though those were peeled, chopped and ready to be tossed in the oven as well (to be honest, my favorite part of the beet is its greens...YUM!)...I decided to do an experiment! Step 1: I took all of the root veggies in my crate (rainbow colored carrots, daikon radish, beets, a purple potato, yellow potato and some yams I had bought at the Farmer's Market on Sunday and I washed and chopped them all into disks and moons. Step 2: I split them in half amongst two baking sheets. Look at this array of color! This is the ultimate way to get all your antioxidants and phytochemical. I love to tell people to try and get the entire rainbow into their diet everyday to most effectively fight disease and promote health. Step 3: Decide how to prep the trays for their journey towards roasting in the oven. This meant I called my Mother-in-law to get her recipe for sweet root veggies and then modify it to nutrify according to my health standards. In other words, I used maple syrup instead of brown sugar.

On Tray 1, I used maple syrup, back pepper, ground ginger and a tiny sprinkle of celtic sea salt. On Tray 2, fresh Italian parsley from the garden, a bit of fresh basil from the CSA box, black pepper, a tiny sprinkle of celtic sea salt. Here is what they looked like pre-roasting:

After roasting them for about 30 minutes, they were ready for the taste-test.

What was interesting is that they were both delicious and equally sweet. The ginger gave Tray 1 a pungent zest-iness that was truly decadent. It was like eating dessert! I couldn't decide which recipe I preferred until I ended up throwing all of the leftovers into a large bowl and allowed their juices and flavors to combine and unify. Funny enough, this combination was my favorite. What a great way to use up all the nutritious and phytochemical-rich items in my weekly CSA box.

Pineapple Aloha Rice

2010-04-29T04:58:14Z

A luau in a bowl...have a happy, healthy Hawaiian dish that satisfies the pickiest of eaters and nourishes your body from within. In less than 15 minutes, you can have this delicious, nutrient-packed meal that makes you feel like you are on vacation in Hawaii!

Recipe:

1/2 cup light coconut milk

1 medium onion, chopped

1/2 cup carrots, chopped

3/4 bunch celery, chopped

1 medium red pepper, chopped

Saute for about 5 minutes (until vegetables have softened)

add:

4 cups brown rice, cooked (I used microwaved frozen brown rice)

1.5 cups pineapple, chopped

3/4 cups macadamia nuts, chopped

few cranks of black pepper

pinch of sea salt

1/2 cup teriyaki sauce

Mix, blend, and let simmer for a few minutes. Enjoy! Serves 2-4 people! Alooooooha!

Nori Edamame Salad with Miso Sauce

2010-04-17T21:13:59Z

I wanted to call this salad a "Sushi Salad", but Jon insisted that sushi implied fish and he didn't want to mislead our viewers to think we were veganizing a recipe. Our goal together is to bring healthy meal ideas to everyone and to not discriminate against omnivores. I completely concur...my goal as a Plant-Based Dietitian is to help everyone get healthy, no matter where they are on the omnivore to vegan spectrum. Thus, after playing with ideas for names including "Un-Sushi Salad", "Sumo Salad" and "Sayonara Salad, we decided to go with the obvious and to just name the unique ingredients...hence the title. Regardless, this is my new favorite salad and I cannot wait to eat it again.

It was a crazy experiement that ended up successful. I simply combined nori (seaweed sheets used to wrap sushi in that is FILLED with hard-to-find minerals like calcium, iron and iodine), salad mix (bagged for convenience with lettuce, carrots and red cabbage), shelled edamame, matchstick cucumbers, avocado and pickled ginger. I topped it off my tossing the mix in a store-bought miso dressing. YUM! I cannot recommend this salad enough. I guarantee you will love it and so will your body! Domo arigato and sayonara!!!

Yams!

2010-04-17T02:00:00Z

Yams are not only filled with flavor but they are also nutrient-dense sources of energy.They are very low in fat but yield lots of energy and fiber with vitamin A, vitamin C, vitamin K, folate, calcium, phosphorus, and choline. Jon succeeded in developing the simplest and sweetest way to make yams and they were a huge hit in the kitchen! We washed and sliced the yams into discs. Then we shook some cinnamon (excellent for controlling optimal blood glucose levels) on them, coated them with orange juice (vitamin C, folate and B vitamins) and topped it off with slices of fresh pineapple (vitamin C, folate, bromelin). Simple, delicious and full of nutrition! Cheers!

Pasta fa' Julieanna

2010-03-29T13:34:00Z

When the moon hits the sky like a big pizza pie...it's Pasta fa' Julieanna...

Last minute quick fix for pasta lovers...my problem is that I can't just eat one portion! Herb-y and balsamic-y...this dish is a real treat! Plus, we have our greens, so all is well with the world even when indulging in pasta. Just make sure to use a whole grain version so you get the fiber!

Recipe:

Boil water and add: 1 12 oz package whole grain pasta

While it is cooking, mix the following ingredients into a large bowl: 1 1/2 cups chopped fresh basil 1 tsp dried (or 1 Tbsp fresh) oregano 1 tsp dried (or 1 Tbsp fresh) rosemary pinch or 2 of sea salt black pepper to taste 1/2 cup (reduced) balsamic vinegar

About 1-2 minutes before the pasta is complete, add 2 cups (or more if you dare) fresh chopped spinach into the boiling pasta and water pot.

Drain and combine into the pre-made sauce. Stir well and enjoy! Buon appetito! Ciao!

Indian Hummus

2010-03-15T22:58:52Z

Ahhh, back to my favorite cuisine...Indian! This is a simple version of hummus that is full of spice and sweetness, texture and gourmet flavor. It is perfect when you have guests as much as it is the simple, delicious snack ready to use when hunger strikes. The recipe is quick and is as follows:

1 can garbanzo beans

juice of 1 lemon

2 Tbsp tahini

1 Tbsp agave or honey

1/2 tsp turmeric

1 tsp curry powder

1 clove garlic

pinch of sea salt

pepper to taste

1/2 cup water

Blend until smooth. Add 1 cup raisins and pulse on the food processor until evenly distributed.

Serve with whole wheat naan, poppadoms, chips or crackers. t also makes a great sandwich spread. Enjoy! And...namaste!

The Tipping Point

2010-03-10T06:39:10Z

Have we reached the tipping point in the grassroots effort of conveying the medical miracles of plant-based nutrition to the world? I spent two and a half days with Dr. T. Colin Campbell (here I am with him and his beautiful and inspiring wife, Karen), my Guru whom I lovingly and with conviction have named "The Father of Modern Nutrition". He is, indeed, a pioneer who is changing the landscape of health as we have known it for the past century and taking it in a one hundred and eighty degree turn back to Hippocrates original wisdom. "Let thy food be thy medicine and thy medicine be thy food" was the dictum he proposed during his lifetime(460-377 B.C.). And yet we have strayed eons from this brilliant thesis in the past millennium. From food to pills and potions...from a holistic perspective to a specified point of reference, focusing on a specific vitamin or hormone responsible for a whole health issue. When will it be that physicians and researchers conclude that our body is infinitely wiser than we give it credit for?

An article came out in the paper today regarding the most popular and utilized osteoporosis medication, Fosamax. It implicated the drug in causing fractures after long-term use even though its specific indication is for (potential) osteoporotic patients. Last week, the National Institutes of Health (the largest biomedical research organization) released a report of their concern for Americans' misunderstanding of lactose intolerance. They pretty much stated that we must do anything it takes to get the dairy into our bodies, ignoring any discomfort, illness or dis-ease it may cause in order to prevent osteoporosis. Ironically, studies clearly state that the countries around the world who consume the most dairy have the highest incidence of bone fractures! Further, we are more obese as a nation than ever before in history. This newest generation is hypothesized to be the first to live a shorter lifespan than its parents. Rates of type 2 diabetes, hypercholesterolemia, hypertension and heart disease are above and beyond the rates corresponding to historical potential. And the age of onset of these diseases is younger than ever before. The statistics are frightening.

And yet, the supplement and pharmaceutical industries are thriving. Restaurants serve larger and more deadly portions of fat, sugar and salt at rates that will scare you back to dead. They have huge panels of scientific experts dedicated to figure out which perfect combinations of fat, sugar and salt will have you coming back for more as much as possible. We have to face it...money talks and we are walking to our graves painstakingly yet surely.

On an optimistic note, however, The Veggie Grill is a restaurant that is only about three years old and has already served nearly one million plant-based meals. This picture is of me with Kevin Boylan, the co-owner of The Veggie Grill. He and his business partner, T.K. Pillan, read The China Study in one weekend and went 100% plant-based immediately following its completion. It was then that they knew what type of restaurant they needed to open.

The trailer for a film that is not even in distribution yet, entitled Forks Over Knives, has had almost 21,000 views on You-Tube posted less than a month ago. Here I am with Dr. Campbell, his lovely wife, Karen and Brian Wendel, Executive Producer of Forks Over Knives, after we screened the film yesterday. This film is the documentary that has the potential to change the landscape of medicine as we now know it, thanks to the brilliant pioneering work of Dr. Campbell and his colleague, Dr. Caldwell Esselstyn, whom are highlighted in the film. Ultimately, if we take a step back and observe the changes that are inarguable and omnipresent, it is undeniable that we are reaching a significant fork in the road. Our health is at the nadir of potential. We have no choice but to choose differently. My Father always told me that the definition of "crazy" is someone who keeps beating their head against the wall and expecting a different result. As Dr. Campbell brilliantly pointed out yesterday...we have finally "reached the tipping point"...people are starting to notice and it is a very exciting time!

Rainbow Salad

2010-03-02T00:20:24Z

This Rainbow Salad comes from Jon Ham, who makes this divine concoction on a regular basis. In fact, this is a simple, yet delectable dish that I will now be regularly creating in my kitchen. Not only does this tout ease and tantalizing tastes, but it is chock-full of nutrients. Jon's Rainbow Salad includes high quantities of lutein, lycopene, vitamins C, A, B6, K, B2, B3, E, and folate; potassium, iron, manganese, molybdenum, chromium; fiber; protein; tryptophan; and thousands of phytochemicals that work synergistically to protect us from disease. All of that with minimal calories, fat and zero antibiotics, and hormones. Talk about nutrient density! This is maximal nutrition for a minimal buck!

We literally threw in the following ingredients:

1 red pepper, chopped

1 orange pepper, chopped

1 yellow pepper, chopped

1 green pepper, chopped

3 Persian Cucumbers, chopped

1 cup grape tomatoes

1 can garbanzo beans, rinsed

2 Tbsp fresh basil, chopped

balsamic vinegar (amount to taste)

Toss together and enjoy.

Truly an easy meal and I loved the textures (crunchy and chewy) and flavors (acidic, sweet, basil-y). Good recipe, Jon!

To learn more about the hows and whys of plant-based nutrition, please see my website and blog.