Posted in Adrenals, Ahlbacks Disease, Arthritis, Awareness, Bone Health, Cardiovascular, Chronic Pain, Coping with Stress, Delicious, Diagnosed, Eat Healthy, Hashimoto, Hypothyroidism, Inflammation, osteoarthritis, Osteonecrosis, SONK, SPONK, Uncategorized, Vegetables, WegoHealth, wellness

Healthy Eating

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods.

 

For most of my life, I ate the standard American diet and meals that were heavy in meat and processed foods. I went to a vegetarian lifestyle in high school for a couple years then back to the old way.

When i was diagnosed with Osteonecrosis, Osteoarthritis HBP etc and especially when my husband had a heart attack in 2016 I thought enough was enough.

I got rid of a lot of processed foods, potato chips, convenience meals, and loved Oreo’s and Nutter Butter cookies. There was a lot of sugar, oil, and junk in my diet.

We quit smoking 2 years ago almost. and we as a team decided to go part time but mostly vegan .

Me having a few issues from Osteonecrosis, Osteoarthritis, Hashimot’s and Hypothyroidism and Adrenal Fatigue left me in pain and always exhausted.

I had been dealing with pain in my knee and back for a few years. My mind wants to go go go like it did 25 years ago, my knees say oh hell no slow down woman. And this extra weight is just hard on the bones. But when your limited by many bone issues its really hard to just walk 3-4 miles a day. I bike 3-4 miles a day but its not the same as a good hike in the woods. I do go now and then walking in the woods but hiking I’m afraid for now all that has been on hold.

Going to mostly plant based has helped my pain. And my energy.

So its working and I am feeling better slowly …..

Its a process…

Don’t just go all I went to 65 percent of eating all veggies daily  then added more from there. Some days i eat no meat or fish and some days i will. I Slowly cut out animal products, starting with the easiest and leaving barrier foods to the end. Slowly lessened  my consumption of animal products while simultaneously increasing the number of plant-based foods in our diet.

I spoke to my doctors and I will post tomorrow just how i got started

 

 

plantsz

Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Eat Healthy, Food Is Thy Medicine, OA, osteoarthritis, Osteonecrosis, Pain, Thoughts, Uncategorized, Vegetables, WegoHealth, WEGOHealthAwards

The Food Your Eating Could Be Making Your Pain Worse.

Before you take one more bite or swing into that fast food place stop and consider how it affects your health. I have osteoarthritis (OA) and Osteonecrosis and what I eat definitely effects my levels of pain and inflammation.

So I started to help myself by eating mostly plant based but I am a flexitarian.

Did you know research shows that diets high in saturated fat – found in red meat, butter, cheese, lard and processed foods – can weaken knee cartilage, making it more prone to damage.

In a 2017 study published in Arthritis Care & Research, researchers followed more than 2,000 patients with OA for up to four years, checking disease progression  and diet at yearly intervals.

Participants who ate the most fat, especially the saturated kind, showed increasing joint damage, whereas those who ate healthy fats like olive oil and avocados had little disease progression.

Another recent animal study showed that it even may harm the underlying bone, according to Yin Xiao, PhD, a professor at Queensland University of Technology in Australia and lead author of a 2017 study that looked at the effect of diet on OA.

For me I went to a mostly plant based lifestyle to help ease my pain from Osteonecrosis and Osteoarthritis in late 2016. And I know that I have less pain.

I’m not cured and there are still days when I feel like crap. But it’s not everyday all day like it was before.

We have to fight back

The solution is to change the way we eat. Switching to an anti-inflammatory or Mediterranean-style diet can help you significantly improve your joint pain , and help your heart and  brain health and the food tastes great.

An anti-inflammatory diet is heavy on fruits and vegetables, whole grains, fish and healthy fats like olive oil, avocados and nuts.

Poultry’s and fish are allowed  now and then and you can have one glass of red wine or beer a day. Off the menu, as you might expect, are sugar, red meat, and processed foods.

For me it’s also gluten because I have a sensitivity to it.

It takes a little work in meal planning but the benefits are worth it.

Stay tuned an example of what to eat will be in my next post.

Remember

The food you eat can be either the powerful and healing or a form of poison.

You are what you eat.

Have a fantastic day

Deb Andio

xoxo

References

https://www.sciencedaily.com/releases/2017/05/170523190029.htm

https://www.health.harvard.edu/nutrition/can-diet-improve-arthritis-symptoms

Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Coping with Stress, Eat Healthy, Energy, Hashimoto, Meditation, Mindfulness, osteoarthritis, Osteonecrosis, Pain, Plant, RareDisease, SONK, spondylolisthesis, SPONK, Thoughts, Thyroid, Uncategorized, Vegetables, WegoHealth, WEGOHealthAwards, wellness

The Path To Wellness Isn’t Easy

How many tines do you feel like for all your good intentions and healthy changes to behavior , you’d like to feel a bit more happy or healthy or have more well in your #Wellness goal?

Well, you’re not alone.

Why is it that despite all the meditation , eating healthy, exercising as best as you can especially if your suffering from chronic pain or a chronic condition , eating kale making smoothies and protein shakes, you seem to spend most days feeling run-down and uncomfortable?

For me that’s Hashimoto thyroiditis.

Plus my adrenals are fatigued making my already slow thyroid work even harder. It just gets so tiring.

I miss that none stop energy I had. I was able to work 8-10 hr days come home get dinner , clean our pool with my husband, have a small patio garden, clean the house , shop etc…..

Now I am exhausted after I do some errands and ride my recumbent bike for 15-20 min.

Again I’m told it’s the Hashimoto

I get sick of mixed messages one Dr. says one thing and the other says another.

I have been told I don’t eat enough. I have been told I eat to much

Drink more water – yes this one is true and I’m working on it.

Eat this

Don’t eat this

High carb

Low carb

Eat your greens , don’t eat your greens

I just get so sick of it .

I know how to eat healthy, I never really ate horrible. I gained weight first after my mom died. Because food soothed me at the time. I was grieving. I knew I wasn’t eating how I should back then.

After working through that and trying to exercise nothing.

Still tired , still carrying a few extra pounds

I tried Atkins and it was just for me more meat than I cared to eat.

I tried a few other things and same ok same ol.

A few year ago I bought some dvds and worked hard and I mean hard.

So hard I tore my meniscus leading to osteonecrosis in the knee that already was a pain in the ass by having osteoarthritis.

And I won’t mention how bad spondylolisthesis pain is.

I have always been a veggie lover. And I prefer veggies.

You’d think switching to plant based would have blasted any fat off me sine it’s been a year plus.

Nope I lose 5 here 10 there then gain 2 back. Over and over.

Again I’m told it’s my Hashimoto

I’ve had hypothyroidism for 20 years and the levothyroxine always made me feel like crap.

No one ever listened when I told them this. I remember telling my Dr. I feel like my body is fighting against me. Most of just looked at me.

Here I was right my body was attacking me.

That’s Hashimoto – I found this out maybe a month ago.

Finally I feel vindicated !!

Even before I went to plant based I didn’t eat horrible.

Sure 1 night or 2 was fast food but not the golden arch kind. Fast food to me meant I was not cooking. I would buy baked fish or on occasion a good spaghetti dinner.

It was going to decent restaurants ordering dinner.

Yes I know they have a shit load of salt in them. But that can’t be the only thing keeping this damn weight on.

Maybe someday these restaurants will get with it and cut their salt by at least half.

And then there’s adrenal fatigue

So what is Adrenal fatigue?

Adrenal fatigue is a potential result of not eating enough and or not eating enough of the “right” foods and the hormone imbalances that creates. While many people don’t fully understand it, the theory is simple it will make you feel tired.

I learned all this from my Naturopath and the Registered Dietician I see.

‘Adrenal fatigue is also a big topic  which comes from calorie restriction for too long throughout the year.

‘Calorie restriction is fine for short periods of time but unfortunately people are looking for body fat loss 12 months a year and the body hates that. Your body is smart and will adapt, so goals become very hard to reach in that state.’

Now What is Hashimoto?

Hashimoto is a condition that arises when the immune system attacks – and damages – the thyroid gland.

Over time, the thyroid gland, which straddles your windpipe at the front your neck, becomes unable to produce enough thyroid hormone so it becomes under-active.

As one of the primary functions of thyroid hormone is to keep your cells – and you – active, if you have insufficient amounts of the stuff, your body will slow down.

Say hello to tiredness and tighter fitting clothing.

“Hypothyroidism is a slow burner and it very easily can go undetected, and often misdiagnosed as depression.

Hashimoto cannot be cured but, symptoms can be managed with medications, designed to rebalance the levels of thyroid hormone in the body.

Did you know 75% of people with Hashimoto are lactose intolerant? some people also find that avoiding gluten can help.

Well I meditate to help manage stress , I cut out daily and I am working on the gluten free area. Some days are harder than others.

A few ways I’m learning to alleviate Hashimoto symptoms through diet.

1. Support the thyroid -This means stripping your diet back to basics – Reduce your consumption of caffeine, sugar, alcohol and refined carbohydrates, which are common triggers for thyroid problems.

2. Avoid Soy

Steer clear of soy products such as soy sauce, tamari and miso,” even the fermented, organic and non-GMO types. “They can impact your cell receptors and disrupt feedback through your hormone system.

3. Eat greens in moderation

It might sound counter-intuitive but, when it comes to thyroid problems, these act as goitrogens this means they interfere with the uptake of iodine by the thyroid gland and, therefore, the production of thyroid hormones.

“I’m a big fan of green veggies so don’t feel like I can never have them,

I enjoy vegetables in the brassica family (broccoli, cauliflower, some kale and Brussels sprouts) cooked well rather than raw, as heat inactivates the goitrogenic compounds.

Other foods to watch out for? Soybeans, millet, strawberries, peanuts, turnips and watercress.Everything I love.

4.Time to love my Adrenals

High cortisol (which is pumped from the adrenals) is directly linked to lower thyroid function so managing stress levels is essential.

5. I take a probiotic every day.

6. I am a flexitarian so I will eat meat or fish 1x a week.

So I have learned meditation, qigong, I love walks in nature and time switched off from social media. People actually get pissed off at me when I don’t respond right away!! I mean really ?! I also practice deep-belly breathing every day.

I am still tired just not totally exhausted.

I just want to feel better get this weight off because that will help my bone conditions also.

I hate feeling like this. I’m sick of feeling so tired.

I’m a happy person who likes to stay busy.

I shouldn’t feel so tired by 3pm

I get frustrated because I am sick of carrying this extra weight around.

My Naturopath feels I’m biking to hard. And suggested I slow the pace down and go longer.

So I bike longer slower , I like it better. I’m not as tired afterwards.

So tweaking more things.

I hope someday I find that sweet spot that revs up my thyroid helps the adrenals and I can feel great and get this fat off my ass once and for all.

I will continue to eat mostly plant based. The other benefit it has is it’s helped my bone pain . I still get it just not 24/7

I do love to meditate and I also enjoy qigong.

One day at a time is all we can do.

Well here’s to wellness!!

Have a great day.

Deb Andio

Posted in Arthritis, Blessed, Bone Health, Chowder, Chronic Pain, Eat Healthy, Food, Recipes, Uncategorized, Vegetables

Vegan Potato and Corn Chowder

Vegan Potato Corn Chowder

The best way to conquer cold bones on a chilly day is a corn chowder recipe that is easy to make and warms your bones.

Put on your comfy pants and thick socks and make a big pot of this chowder.

INGREDIENTS

1 small onion, cut into ¼-inch dice (about 1 cup)

4 small garlic cloves, minced (about 1 tablespoon)

6 to 7 cups Vegtable stock or no oil, low-sodium, store-bought vegetable stock

6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)

1 large russet potato (about ¾ pound), scrubbed and cut into ¼-inch dice (about 3 cups)

2 -3 cups sweet potato also diced .

1-2 stalks celery

1 medium red bell pepper, cored, seeded, and cut into ¼-inch dice (about 1 cup)

1 teaspoon finely chopped fresh parsley

1 teaspoon finely chopped fresh thyme

1/3 cup almond flour

Sea salt and freshly ground black pepper

Instructions:

1. In a large stew pot or Dutch oven, place the onion, garlic, and 1½ cups of the vegetable stock. Cover the pot and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the onion is translucent, about 10 minutes.

2. Add the corn, potatos and 4½ cups of the remaining stock. Bring to a boil over medium heat. Reduce the heat and simmer until the potato is soft, 10 to 15 minutes.

3. Transfer half of the mixture to a blender and blend until smooth. Return to the pot. Add up to 1 cup stock to adjust the consistency if necessary.

4. Add the bell pepper, parsley, and thyme. Bring to a simmer and cook for another 10 minutes, until the flavors have blended and the pepper is tender.

5. Meanwhile, place the flour and 1/3 cup water in the blender and blend until smooth or whisk stir into the chowder.

Add almond milk

Add salt and pepper to taste. Serve hot.

I like top top with chives or parsley if I have them

Storage: Cool soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days .

Also you can add 2 teaspoons yellow curry to flour for a more warming flavor

Posted in Chowder, Delicious, Life, Recipe, Recipes, Soup, Healthy, Delicious, Vegetables

Sweet Potato Corn Chowder

I love this anytime of the year but especially when it’s cold wet and rainy out.

It’s so comforting and warming. It’s the kind of chowder that warms the bones.

I also have a vegan version I will also post.

Sweet Potato Corn Chowder

Ingredients

2 tablespoons unsalted butter

4 slices thick-cut bacon, cut into a small dice

3 cups diced peeled sweet potato

1 cup russet potato peeled and diced

1 carrot diced

2 medium shallots, sliced

2 cloves garlic, chopped

1 small red bell pepper, diced

1-2 stalks celery chopped

2-3 sprigs fresh thyme

1 sprig fresh sage

1 bay leaf

punch of Kosher salt and freshly ground black pepper

1/4 cup all-purpose flour

2 teaspoons yellow curry powder

3 -4 cups corn, drained either fresh frozen or canned .

1 can of beans either navy, kidney your choice

4-5 cups chicken stock

1/2 cup heavy cream

1 tablespoon sherry vinegar

1/4 cup minced chives

Directions

In a stockpot or Dutch oven over medium heat, melt the butter. Add the bacon and cook until crispy and most of the fat is rendered, about 8 minutes. Set the bacon aside for later use, leaving 1/2 or all of the fat in the pot now add celery and carrot cook 2 minutes.

In the same pot over medium heat, saute the sweet potato, shallots, garlic and bell pepper, stirring frequently, until the shallots are tender and translucent, about 4 minutes. Add the thyme, sage and bay leaf. Season with salt and pepper.

Add the flour and curry to the vegetables and stir until incorporated. Cook for another 2 minutes.Important that you do this and cook out flour curry mix for 2 minutes or it’s pasty in this recipe and we don’t want pasty.

Add the corn, chicken stock, sherry vinegar. Bring to a low simmer and cook, covered, until the sweet potato is tender, another 20 to 25 minutes. Season with salt and pepper.

Now add cream. Cook 2 minutes. Once you add cream don’t bring to a boil as it will break cream.

Plate into individual bowls and garnish with the crispy bacon and chives.

Top with chives

parsley or cilantro

If you have left overs reheat on low until hot not boiling.

Posted in Ancestry, Arthritis, Avascular Necrosis, Awareness, Bone Health, Delicious, Family Tradition, Food, Foodie, Soup, Healthy, Delicious, Uncategorized, Vegetables

Moms Stove Top Pot Roast

My mother made the best Pot Roast. I can smell and taste it now.

On the rare occasion I eat beef I make this.

Especially now that it’s cold out.

Stove Top Pot Roast

Ingredients

1 boneless beef chuck roast (3 to 4 pounds)

2 to 3 garlic cloves, sliced

2 tablespoons olive oil

1 large onion, cut into 1/2-inch slices

3 celery ribs, cut into 1/2-inch slices

2 medium turnips, peeled and cut into chunks

4 cups water

2 teaspoons beef bouillon granules or 1 pack onions soup mix

4 medium potatoes, peeled and quartered

1 pound carrots, cut into chunks

1/2 pound fresh green beans, trimmed

1/2 pound sliced fresh mushrooms

1 small can diced tomatoes

3 tablespoons cornstarch

1/3 cup cold water

Directions

1. Cut slits in roast; insert garlic slices. In a Dutch oven, brown roast in oil on all sides. Remove roast; add the onion, celery and turnips to skillet. Place roast over vegetables; add water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 2 hours.

2. Add the tomatoes,potatoes, carrots and beans; cover and cook for 45 minutes. Add mushrooms; cover and cook 15 minutes longer or until meat and vegetables are tender. Remove to a serving platter and keep warm.

3. Skim fat from cooking juices. Combine cornstarch and cold water until smooth; stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with roast and vegetables. Yield: 8-10 servings.

Posted in Bone Health, Chronic Pain, Delicious, Eat Healthy, Food, Foodie, Inflammation, Life, Mindfulness, OA, osteoarthritis, Osteonecrosis, Pain, Positivity, Recipes, Uncategorized, Vegetables

Vegetable Sushi

This recipe is very versatile as you can use any ingredients you like. Sushi is very good for you and is absolutely delicious as well as being easy and enjoyable to make!

Ingredients

For the rice: 

2 cups short-grain Japanese rice, rinsed

1/4 cup rice vinegar

1 tablespoons sugar

For the rolls:

10 nori sheets (dried seaweed), halved

Sesame seeds, for sprinkling

1 cucumber

1 avocado

1 plum tomato, seeded

1 small red onion

20 asparagus spears, trimmed and blanched

Wasabi paste, for spreading and serving

1 romaine lettuce heart

Pickled ginger, for serving

Directions

Make the rice. Combine the rice and 2 cups water in a rice cooker and cook according to the manufacturer’s instructions. A rice cooker is the best way to get perfect sticky-firm rice, but if you don’t have one, just use a saucepan.

Fold in the vinegar. Combine the vinegar, sugar and 1 teaspoon salt in a saucepan over medium heat, stirring to dissolve the sugar. Transfer the cooked rice to a large wooden bowl (traditionally, a wooden tub). Drizzle a quarter of the vinegar mixture over a wooden spoon or spatula onto the rice. Fold the rice gently with the spoon to cool it and break up any clumps; be careful not to smash the grains. Fold in the remaining vinegar mixture and let the rice sit 5 minutes. Spread the rice.

Cover a bamboo sushi mat with plastic wrap. Place a half nori sheet rough-side up on the mat. Moisten your hands and scoop a handful of rice, slightly larger than a lemon, onto the nori. Press the rice to spread it evenly up to the edges of the nori, moistening your fingers as you go. Sprinkle with sesame seeds.

Prepare the vegetables. Peel the cucumber and slice into matchsticks. (Morimoto cuts the entire cucumber into a paper-thin sheet, then quickly slices it into strips-but he’s had some practice.) Thinly slice the avocado, tomato and red onion; peel the tough ends of the asparagus. Add the filling. Carefully flip over the nori so it’s rice-side down on the mat with the short end facing you. Spread a bit of wasabi paste in a line about one-third of the way up the nori-it’s spicy, so use it sparingly.

Arrange a few pieces each of lettuce, cucumber, avocado, tomato and onion in a tight pile in the lower third of the sheet. It’s OK if the vegetables hang over the edges of the nori. Roll the sushi. Roll the sushi away from you with your hands, tucking in the vegetables as you go. Remove the mat from under the roll and place it on top.

Press the roll into a compact rectangular log, using the mat to help you. Slice the roll. Cut the sushi roll into 4 to 6 pieces. Repeat with the remaining nori, rice and vegetables. Serve with pickled ginger and more wasabi.

Posted in Ahlbacks Disease, Arthritis, Blessed, Bone Health, Cardiovascular, Delicious, Eat Healthy, Family Tradition, Food, Food Is Thy Medicine, Foodie, Inflammation, Lemon, Life, Parsley, Pasta, Recipes, Uncategorized, Vegetables

Pasta and Chimichurri Sauce

I love to cook. But sometimes when your not feeling up to par I like something healthy and fast without ordering take out.

This dish is on the table in no time.

Enjoy

Pasta and Chimichurri

16oz angel hair pasta

Sauce

1 1/2 cup parsley

2 fresh basil leaves

4 cloves garlic

Juice of half a lemon (1-2 tbsp)

1 cup olive oil

2 tsp crushed red pepper flakes

½ tsp ground black pepper

Salt to taste

Parmesan for topping (optional)

INSTRUCTIONS

1. In a large pot of salted water, cook pasta 1 minute less than package instructions

2. Drain pasta

3. In a food processor, combine parsley, basil,, garlic, lemon juice, red pepper flakes and olive oil until a pesto-like sauce forms.

4. Put pasta back in (slightly cooled) pot and pour 1/4 cup sauce over the pasta. Toss with tongs until evenly coated.Add more if required.

5. Add salt and pepper to taste and toss.

6. Top with parmesan, if desired.

Store any unused sauce in frig in airtight mason jar. Store up to 2 weeks

Sauce can also be used on chicken, turkey ,beef,fish or shrimp as a marinade.

I also make my sauce the day before so flavors get in the oil.

Tip when I would use on steak or chicken with a twist I also would add 1 roasted jalapeño and also add 1 handful of cilantro to above mixture.

Posted in Awareness, Eat Healthy, Food Is Thy Medicine, Medicinal Mushrooms, Recipes, Uncategorized, Vegetables

Medicinal Mushrooms

Medicinal Effects of Maitake Mushrooms.

 I would love to have one do over in life.

I would go to college and become a food scientist.

I find it fascinating that food can heal you …

Scientific research has proven many health benefits of mushrooms. More than 50,000 scientific studies have verified the millennial experiences of traditional medicine and found that medicinal mushrooms:

• boost the immune system,

prevent and fight cancer,

prevent and fight viral infections,

• regulate blood sugar and fat (cholesterol and triglycerides),

• normalize blood pressure,

• reduce atherosclerotic plaques and ischemia thus improving heart and brain health,

• slow the development of neurodegenerative diseases

• protect bone from degradation and osteoporosis

• help manage healthy weight

• improve strength and endurance

• slow ageing

• and many more.

Medicinal mushrooms are extremely safe to use; they cause no interactions, major side effects, tolerance or withdrawal.

Medicinal Value of Mushrooms

Eating mushrooms is not enough to get their full medicinal value. In serious cases, we must reach for high-quality extracts, which contain concentrated active ingredients. Some medicinal mushrooms affect multiple systems at once, helping with various health issues.

The tradition of using medicinal mushrooms against malignant disease is thousands of years old. About 50,000 research papers and more than 400 clinical trials have proven that medicinal mushrooms can help patients with various types of cancer to:

• fight cancer more effectively,

• improve outcome and survival,

• reduce the side effects of standard tumor therapy, especially chemotherapy and radiation,

• help prevent recurrence,

• and greatly increase quality of life.

Maitake is one of the most promising medicinal mushrooms. Like other polypores, maitake contains polysaccharides that stimulate the immune system.

A polysaccharide is a complex carbohydrate made up of smaller sugar molecules. These sugars stabilize blood pressure, blood sugar, and have an effect on free radicals.

Specific polysaccharides, known as beta-D-glucans, are also suspected to stimulate the immune system to fight cancer. The exact cancer fighting action of these molecules is still not clear and is under study. Rather than attacking tumors themselves, some researchers believe they stimulate the production of T cells to fight the afflicted cells.

An extract of these helpful glucans was patented and is known as the maitake D-fraction. You’ll see this term all over the internet when searching for maitake mushroom supplements. The terms “D-fraction” and “MD-fraction” are simply referring to a concentration of maitake polysaccharides.

So what do these D and MD-fractions do?

Research has shown them to regress tumors, especially in breast, liver, and lung cancer. A summary of one such study can be found here.

Studies are ongoing into its action against:

• may control blood glucose levels)

• HIV/AIDS

• high cholesterol

• high blood pressure

You can start supplementing with maitake by either purchasing an extract of the D or MD fraction or with powdered capsules of the whole mushroom.

Doses range from 1 to 3 grams per day, up to 7 for those fighting disease (check with a health practitioner before taking a high dose).

Recipe

LEEK RéMOULADE

Ingredients

1 leek, white and pale-green parts only, thinly sliced

Kosher salt

½ small shallot, finely chopped

2 cornichons, finely chopped

⅓ cup vegan or regular mayonnaise

2 Tbsp. Dijon mustard

1 Tbsp. capers, finely chopped

1 Tbsp. chopped fresh dill

1 Tbsp. chopped fresh tarragon

Freshly ground black pepper

MUSHROOMS

2 garlic cloves, finely chopped

2 Tbsp. plus ½ cup olive oil

2 8-oz. maitake mushrooms, cleaned, halved through the stem

Kosher salt and freshly ground black pepper

Preparation

LEEK RéMOULADE

Cook leek in a small saucepan of boiling salted water until tender, about 4 minutes. Drain; transfer to a colander set in a bowl of ice water. Let cool; drain and transfer to paper towels.

Mix shallot, cornichons, mayonnaise, mustard, capers, dill, tarragon, and 3 Tbsp. water in a small bowl, adding more water as needed to thin. Fold in leek; season with salt and pepper.

MUSHROOMS

Combine garlic and 2 Tbsp. oil in a small bowl. Heat remaining ½ cup oil in 2 large skillets over medium-high heat. Season mushrooms with salt and pepper. Cook each, cut side down, in a skillet, pressing to flatten once they begin to soften, until golden and crisp, about 3 minutes per side. Reduce heat to low. Drizzle garlic mixture around mushrooms and cook until garlic is golden, about 1 minute; turn mushrooms to coat.

Spoon leek rémoulade onto plates and top with mushrooms.

Posted in Awareness, Bone Health, Chicken, Dinner , Food, Delicious, Eat Healthy, Family Tradition, Recipes, Soup, Healthy, Delicious, Uncategorized, Vegetables

Creamy Chicken and Mushroom Soup & Vegan Mushroom Soup

My grandmother Thelma made fabulous everything.

But she never or rarely used recipes.

So by trial and error I have this soup pretty spot on.

It’s warming and cozy.

I hope you enjoy.

INGREDIENTS:

1 tablespoon olive oil and a teaspoon of butter

8 ounces boneless, skinless chicken thighs, cut into 1-inch chunks or 2 boneless skinless chicken breasts cubed.

Pinch of salt and freshly ground black pepper

2 tablespoons unsalted butter

3 cloves garlic, minced

8-10 ounces cremini mushrooms, thinly sliced

1 onion, diced

4 carrots, peeled and diced

3 stalks celery, diced

1/2 teaspoon dried thyme

1/4 cup all-purpose flour

4 -6 cups chicken stock

1 bay leaf

1/2 cup half and half, or more, as needed

2 tablespoons chopped fresh parsley leaves

1 sprig rosemary

DIRECTIONS:

Heat olive oil in a large stockpot or Dutch oven over medium heat. Season chicken thighs with salt and pepper, to taste. Add chicken to the stockpot and cook until golden, about 3 – 4 minutes; set aside.

Melt butter in the stockpot or Dutch oven over medium heat. Add garlic, mushrooms, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme until fragrant, about 1 minute.

Whisk in flour until lightly browned, about 1-2 minutes. Whisk in chicken stock, and cook, whisking constantly, until slightly thickened, about 4-5 minutes. Now add chicken and bay leaf.

Cook 25-30 minutes on medium low.

Remove bay leaf.

Stir in half and half until heated through, about 1-2 minutes; season with salt and pepper, to taste. If the soup is too thick, add more half and half as needed until desired consistency is reached.

Serve immediately, garnished with parsley and rosemary, if desired.

Store in refrigerator up to 2 days.

Do not freeze.

Creamy Vegan Mushroom Soup

1 tablespoon olive oil

•1 1/2 -2 pounds cremini mushrooms, diced

• 1/2 pound porcini mushrooms

•Handful of shiitake mushrooms

•3/4 cup yellow (or other) onions, diced

•2 garlic cloves, minced

•1 tablespoon fresh parsley, chopped

•2 tablespoons fresh chives, chopped

•1 carrot-1 stalk celery diced

•4 cups vegetable stock

•1/4 each of salt and pepper to taste

1 cup veggie stock.

•1 teaspoon of cayenne pepper

•Optional: chopped mushrooms for garnish

Heat olive oil on medium-high heat in a large pot.

2. Add in the mushrooms, stir to coat with the olive oil. Cook the mushrooms on medium-high heat until they are lightly browned and have released most of their water.

3. Reduce heat to medium. Add veggie stock, minced onions, garlic, salt, pepper dried tarragon,

4. Increase the heat to medium-high; bring to a simmer and cook, uncovered, for 10 minutes. Remove from heat.

5. Using a hand immersion blender, purée the sauce until smooth and then return to the pot. (If the sauce is too thick add some water or a little more more stock to thin the sauce to the desired level of thickness.)

Posted in Blessed, Delicious, Eat Healthy, Food, Foodie, Life, Uncategorized, Vegetables

Veggie Bean & Lentil Chili

You won’t miss the meat. And this will warm you for sure.

Veggie Chili

Cook over medium-high

Eggplant 3 to 5 minutes , now add all other veggies cook 3 minuets .

Add all spices stir for 30 seconds

Now add tomatoes, stock and lentils.

Summer 45-50 min on low.

2 Eggplant

1 Red Peppers diced

1 Onion diced

2 carrots diced

2 stalks celery diced

Garlic

Lentils 2 Cups

Scallions garnish

20 -28 can low or no sodium crushed or diced tomatoes

1 Jalapeño seeds out and diced fine. optional

Do not touch your eyes!!

Avocado oil to sauté all veggies

2 teaspoons Chili powder

1 Tablespoon Cumin

1 1/2 teaspoon Coriander

1/2 teaspoon Coco powder

1/4 teaspoon Cinnamon

1/4 teaspoon Oregano

32 Oz Vegetable stock or if you prefer chicken or beef stock.

Tip

Always check lentils for stones!

Veggie chili 280 calories

Traditional meat chili would be 500 calories.

Tip 2

You can use the rest of any left overs as a dip.

Posted in Arthritis, Bone Health, Delicious, Eat Healthy, Food, Foodie, Inflammation, Life, Recipes, Uncategorized, Vegetables

Steamed Veggies With Chili- Lime Butter

I love food ! And my relationship with food has changed.

I eat mostly for health and pain relief but I will allow myself to indulge just a little.

Since my husband and I have gone to mostly plant based real food our bodies are rejoicing

(80 -85 percent of the time we are plant based )

For me my pain level has changed a lot.

And food as become our medicine. We enjoy real healthy clean food.

Inflammation is the body’s immune response to toxins as it works to “purify” itself. The resulting inflammation not only causes pain in the body. Over time, it also can trigger chronic diseases, and it becomes a vicious cycle. It’s never to late to eat for life!

Steamed Veggies & Chili Lime Butter

Ingredients

2 tablespoons butter yes I use Butter now and then.

1 small clove garlic, finely chopped

1 teaspoon grated lime peel so buy organic !

1 teaspoon finely chopped serrano or jalapeño

1/2 teaspoon salt

1 tablespoon fresh lime juice

3 cups cut-up fresh vegetables, such as broccoli florets, cauliflower florets and/or sliced carrots.

Steps


In 1-quart saucepan, melt butter over low heat. Add garlic; cook and stir about 20 seconds. Add lime peel, chile, salt and lime juice; mix well. Set aside.


In 4-quart saucepan, place steamer basket. Add 1 cup water; heat to boiling.


Add cut-up vegetables to basket; cover and cook 4 to 5 minutes or until crisp-tender.


To serve, place vegetables in serving bowl. Add butter mixture; toss gently to coat.

Posted in Blessed, Delicious, Eat Healthy, Food, Foodie, Recipes, Uncategorized, Vegetables

Vegetable Lasagna

I love cooking. The house smells amazing.

Reminds me when I was a kid and your mom and grandmother cooked sauce all day.

This doesn’t take all day but looks and smells the entire house like it did.

Ingredients

20 lasagna noodles

3 tablespoons olive oil 

2 shallots, roughly chopped 

3 cloves garlic, roughly chopped 

2 medium zucchini, halved lengthwise and chopped 

8 cups packed fresh spinach

3 cups fresh ricotta cheese 

2 cups finely grated Parmesan

1 1/2 teaspoons kosher salt

1/4 teaspoon ground black pepper 

1 egg 

6 cups shredded mozzarella

3 1/2 cups Chunky Marinara Sauce, recipe follows

Chunky Marinara Sauce:

1/4 cup olive oil

2 medium carrots, cut to 1/2-inch dice

1 stalk celery, cut to 1/2-inch dice

1 large yellow onion, cut to 1/2-inch dice

3 cloves garlic, smashed and chopped 

1 tablespoon chopped fresh oregano 

Pinch chile flakes, optional

One 28-ounce can tomato sauce puree 

One 28-ounce can whole peeled tomatoes, hand crushed or coarsely chopped, juice reserved 

8 to 10 fresh basil leaves 

Kosher salt and freshly ground black pepper

Directions

Preheat the oven to 375 degrees F.

Bring a large pot of lightly salted water to a boil and cook the lasagna noodles for 10 to 12 minutes. Drain the noodles and drizzle them with 1 tablespoon of the olive oil, and then set the noodles aside for later use. (If you are using no-boil noodles, skip this step.)

Heat the remaining 2 tablespoons olive oil in a large skillet set over medium heat and cook the shallots until softened and translucent, 4 to 5 minutes. Add in the garlic and zucchini, and cook for 1 minute. Stir in the spinach and cook until wilted, 2 to 4 minutes.

In a large bowl, stir to combine the ricotta, Parmesan, salt, pepper and egg, and set aside for a later use.

To assemble the lasagna, spoon 1/2 cup of the Chunky Marinara Sauce into the bottom of a 9-by-13-inch baking dish. Top with 3 noodles, slightly overlapping. Spread one-third of the ricotta mixture over the noodles, then add one-third of the cooked zucchini and spinach, evenly distributing over the ricotta. Top with 2 cups of the mozzarella, then top with 1 cup of the sauce. Repeat the layering two more times, ending with a layer of noodles and a sprinkle of mozzarella.

Cover with foil and bake for 40 minutes.

Remove the foil and continue to bake until bubbling and cooked through, 10 to 20 minutes more. Cool for 10 to 15 minutes before serving.

Chunky Marinara Sauce:

Heat the olive oil in a large saucepan set over medium heat and add the carrots, celery and onions, and cook until soft and translucent, stirring occasionally, 8 to 10 minutes.

Stir in the garlic and cook for 1 minute, then stir in the oregano, chile flakes, tomato puree, chopped tomatoes, basil leaves and some salt and pepper. Bring to a simmer and cook for about 30 minutes.

Posted in Bone Health, Delicious, Eat Healthy, Family Tradition, Gluten Free, Hacks, Uncategorized, Vegetables

Eggplant Pomodoro Pasta.

If you are an eggplant lover, this dish is for you! If you are on the fence about eggplant this will make you a lover for sure.

Eggplant and tomato sauce flavored with capers and green olives and mixed with quinoa spaghetti, fresh parsley, and Parmesan cheese.

This Eggplant Pomodoro Pasta is a 30-minute vegetarian and gluten-free dish that you can make on any night.

But this is what’s for dinner tonight.

The summer is officially over. Our AC is turned off, most days , windows are open,I am loving the fresh breeze.

I hate to see Summer end. But I love fall veggies

Personally, if I had my way I would spend all day outside.

I keep finding excuses to go outside even though I should be home cleaning etc…. I am sure you know the feeling.

Having a bone disease I know I will be stuck indoors more than I would like because my bones can’t deal with the cold.

So any day above 65 is a blessing for me.

Today’s recipe, Eggplant Pomodoro Pasta, is a summer dish but I will.

Soon I will be having Squash and quinoa pasta but not today.

If you have ever cooked eggplants before, you would know, sometimes, especially if it is an older eggplant, its brown seeds might cause it taste bitter. To get rid of the bitterness, my mother used to put sliced eggplants in a bowl of water with a generous amount of salt. Letting it sit in salty water for 10-15 minutes would improve the taste of the flesh and get rid of the bitterness. Alternatively, you can also sprinkle your eggplant with salt and let is sit on the counter for 20-30 minutes. In both methods, it is imperative to pat dry them with paper towels and make sure they are as dry as possible.

I love quinoa spaghetti as I think it is healthier than regular spaghetti.

Plus it is gluten-free, but you can always use regular semolina flour pasta.

INGREDIENTS

1 pound quinoa or brown rice pasta,

2 medium eggplant or 5 small (1 pound), cut into 1-inch small cubes no need to peel but I stipe peel mine.

1 tbspn salt is what is usually used

I use less say a large teaspoon total and then I season into cooking a bit more.

2 tablespoons olive oil

4 cloves of garlic

1 tablespoon tomato paste

8 medium sized Roma tomatoes, cut into small cubes

1 cup colorful cherry tomatoes, sliced

3-4 tablespoons capers, drained and rinsed

½ cup green olives, pitted and sliced

2 tablespoons balsamic vinegar

salt and pepper *

4 scallions, chopped both green and white parts

½ cup Italian Parsley, rinsed and chopped thinly

1/3 cup Parmesan cheese, grated

½ cup lightly roasted pine nuts (optional)

INSTRUCTIONS

1. Cook the pasta according to the package instructions. Reserve one cup of the pasta liquid. Set aside.

2. As the pasta is cooking, make the eggplant pomodoro sauce: Fill a bowl with 4 cups of cold tab water. Add a tablespoon of salt. Place the eggplant cubes into the salty water. Let it sit for 10 minutes in water. Rinse and place on a sheet of paper towels to dry.

3. Heat olive oil in a 12-inch cast-iron skillet (or any heavy bottom pan) and add in the eggplant. Cook, stirring frequently, for 5-6 minutes. Add in the garlic and cook for 30 seconds.

4. Stir in the tomato paste and cook, stirring constantly, for 1 minute.

5. Add in the Roma tomatoes, cherry tomatoes, capers, and green olives. Season with ½ teaspoon salt and ½ teaspoon black pepper. Pour the balsamic vinegar into the sauce. Give everything a gentle stir and let it cook for 10-15 minutes in medium heat. Taste for seasoning and add if necessary.

6. Place the cooked pasta into the sauce (alternatively you can place everything in a large bowl). Sprinkle it with scallions, parsley, Parmesan cheese, and pine nuts (if using). If the pasta feels dry, use some of the reserved pasta liquid. Give it a toss to distribute the sauce evenly.

7. Serve with more Parmesan cheese parsley on the side.