Aired Saturday, August 28, 2021

Let Food Be Thy Medicine: Healhty Eating Through the Addition of Plant-Based Foods

Show #146

Talking about how the addition of plant-based foods can lead to improved health and well-being, removing the idea of dieting, and sharing some really cool plant-based recipes.

Guests

Colleen Rocap, Certified Health Coach, Noom, Inc.
Patricia Peak

 

 

 

 

 

 

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Let Food Be Thy Medicine: Healthy Eating Through the Addition of Plant-Based Foods

by Mark Kesling and Krista Hoffmann-Longtin

Contact Colleen …

Contact Patricia …

VEGGIE STIR FRY

SAUCE

  • 3 Tbsp low-sodium soy sauce or tamari
  • 1 Tbsp rice vinegar
  • 1 Tbsp maple syrup, agave, or other vegan sugar of choice (liquid or granules will work)
  • 3 cloves of garlic, fresh or pre-minced from a jar
  • 1 Tbsp corn starch or arrowroot powder

VEG

  • ~24-32 oz of frozen veggies of choice
    • Colleen is using a 16oz Stir Fry blend, plus 2 cups of broccoli, and 1 cup of shelled edamame (aka mukimame) – any veggies will work!

GRAIN

  • uncooked brown rice or other whole grain (Colleen will be using 1 cup dry rice, which yields ~3 cups cooked rice. Adjust according to your serving size preference)
    • You can also opt for pre-cooked brown rice, but be mindful of added ingredients such as sodium and oil

Instructions:

  1. Begin by cooking the grain according to package directions.
  2. While the grain is cooking, place all of the frozen veg in a wide-bottomed pan on med-high heat. No need to add oil, as the veggies will release water and that will keep them from sticking to the pan. Cover and cook until thawed, checking every few minutes for doneness. 
  3. Prep your sauce while the veggies are cooking. Simply put all of the ingredients in a bowl or cup and combine with a whisk or fork.
  4. Once the veggies are warmed through, carefully drain the excess water from the pan. Return the veg to the stove to cook off any residual moisture and crisp up for a minute or so.
  5. Push the veg to the edges of the pan to create a donut shape, then pour to sauce into the hole. Wait for it to bubble, thicken, and turn a darker shade of brown – watch carefully, as this happens quickly and will burn easily if you let it sit too long. Once it’s dark, bubbly, and thick, mix the sauce with the veg. It’s now ready to serve alongside the grain!

Chocolate “Nice cream”

2 frozen bananas (chopped)

2+ tablespoons unsweetened cocoa powder
Toppings of choice (picture: coconut flakes and Enjoy Life chocolate chips)

– Put bananas in a food processor and blend until you reach your desired consistency, adding splashes of water as needed. Top with your favorite toppings.

 

Cheesy Vegan Quesadillas (Oil-free!) by The Vegan 8

https://thevegan8.com/vegan-quesadillas-with-homemade-cheese/

Easy Vegan Broccoli Cheddar Soup (10-Ingredients) by Sweet Simple Vegan

https://sweetsimplevegan.com/2019/03/broccoli-cheddar-soup/

Rainbow Salad with dressing

Use whatever veg/fruit/grains/nuts/seeds/legumes/plant-based protein you like, including as many colors of the rainbow as possible.

Pictured: Shredded carrot, cherry tomatoes, pickled beets, baked tofu, purple cabbage, celery, spinach
Dressing: 1 Tablespoon each of maple syrup, spicy brown mustard, apple cider vinegar, low-sodium soy sauce or tamari, and tahini (sesame seed paste), plus 1/4 tsp poultry seasoning.

 

Patty’s Breakfast Salad

 

In a bowl layer the following. 

2 cups   Mixed Greens

½ cup    Garbanzo Beans  (if low sodium, do not need to rinse, just drain)

¼ cup    Shredded Carrots

¼ cup    Chopped Cauliflower

¼ cup    Chopped Mango

4-8        Black Raspberries, Strawberries or Red Raspberries

1 tsp     Ground Flax seed (or chopped nuts of choice)

Drizzle with Jean- Pierre’s Fig vinegar (or choose from any fruit vinegar)

Enjoy!

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