Archive for March, 2010

Zucchini Chocolate Chip Muffins

These are low fat because of the alterations I have made but remember they still have the fat from the chocolate chips and are by no means low in sugar (simple carbs-YUMMY)!  Adding the zucchini helps them be a bit more healthy and if you want to make them even more healthy change the flour to your tolerable ratio of wheat flour (I have no tolerance for whole wheat flour in baked goods, sadly).

zucchini chocolate chip muffins

Zucchini Chocolate Chip Muffins
serves 12

3 eggs worth of Ener-G-Egg Replacer or your own egg replacer
2 cups sugar
3/4 cup applesauce
1 12/ teaspoon vanilla
2 cups shredded zucchini
3 cups flour
1/3 c cocoa powder (unsweetened)
1 /2 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 bag of vegan chocolate chips (I use ghirardelli brand)
Topping:
1/2 cup flour
1/2 cup brown sugar

Preheat the oven to 350°

Mix together in a small bowl the egg repalcer, sugar, applesauce, vanilla and zucchini until well blended.

Mix together in a large bowl the flour, cocoa powder, baking powder, baking soda, cinnamon and nutmeg.

Pour the wet ingredients into the dry ingredients, add the chocolate chips and mix together, be careful not to over mix.  Pour into prepared muffin tins about 2/3 from the top.

Mix the flour and brown sugar together and sprinkle on top of the wet muffin mixture and bake for 20-25 minutes, until a toothpick comes out clean.  Enjoy!

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Mexican Bean and Rice Soup

Here is yet another recipe from Dr. John McDougall’s many books.  His wife Mary is the one who he gives all the credit to doing the cooking and designing of all of the amazingly tasty and healthy recipes.  This recipe was a big hit in my house.  My little ones love bean burritos and it tastes like a bean burrito in a bowl.  We all had colds and sore throats and this soup is rich, creamy and very soothing to your throat and your tummy.  I decided to use half the rice and use half of the broken up (baked) tortilla chips since I love both.  It was a great combo, not too much of one or the other.  I do top it off with a very small handful of chopped avocado and tomatoes.   To my husbands I add some chili powder since he likes the spice.  This is another dish that you can have a second helping without a second thought. ENJOY!

Did You Know!?

Mexican Bean and Rice Soup
Servings:  4

2  16 ounce cans non-fat refried beans
3 cups vegetable broth
1 cup frozen corn kernels, thawed
1 cup cooked brown rice
1 cup mild salsa

Place the beans and broth into a pot and stir well to mix.  Bring to a boil, reduce heat, add remaining ingredients, cover and cook for about 10 minutes, stirring occasionally.

Hints:  Add more vegetable broth for a thinner soup, if desired.  Omit the rice and stir in some fat free tortilla chips, or just omit the rice for a delicious bean and corn soup.

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Balsamic Strawberries~Sauce

The recipe for this is very simple and can be found all over the web and are all slightly different.  I had heard of it many times but never wanted to try it.  Wow, I can’t believe I have been missing out, they are amazing.  I think I was afraid because I could not imagine a sour vinegar over a sweet strawberry would be good but it really is just delightful.  I wanted to include it on my site because although it is simple it is amazing over vegan ice cream and can be used in many other ways.  The balsamic vinegar brings out the color and taste of the strawberries and the sweet and sour together is incredible!

The thing about this recipe is there are so many ways you can use it.  You can eat them alone as pictured above or you can cook them down on the stove, blend it up your Magic Bullet and pour over ice cream, cake,  or even your salad as an amazing fat free salad dressing (add a little water for the dressing to thin).

Balsamic Strawberries~Sauce

1 pound strawberries, hulled and sliced
1 tablespoon balsamic vinegar
1 tablespoon sugar (or other sweetener)

Place sliced strawberries in a bowl, sprinkle with sugar and toss.  Let stand for 5 minutes.

Toss strawberries with balsamic vinegar and let stand for 10 minutes or longer.  Enjoy over  food of your choice or eat alone.  ENJOY!

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Baked Potato Salad

This is a great recipe from Dr. McDougall’s book, The McDougall Program-12 days to dynamic health.    I throw these together for a super quick lunch or dinner when I am just too tired to think or cook.  The bonus, no guilt meal, I can have 2 if I really want to!

Baked Potato Salad

I will post the recipe exactly as it is in his book but I usually just use what ever salad stuff I have in the house to throw these together.  I also like to top them with either a sprinkle of sesame seeds  or thinly sliced almonds for added calcium and protein.  I always try and have some sort of sprout on my salad since they are such nutritional powerhouses especially broccoli sprouts.

Also I usually use Yukon Gold and Red potatoes for mine since they are better for you and are so creamy.  Sometimes I event throw on some chickpeas or other bean if I am super hungry.  For the little kids I have to reduce the vegetables considerably and then chop them super small and mix it in with the potato so they will eat it but as long as I put the fat free Italian dressing over the top they usually eat it.

Did You Know!?

  • A medium Potato has 45% of your daily requirements for Vitamin C.
  • Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes.
  • Almonds are higher in calcium than any other nut containing 66 mg in 1 ounce.
  • Click here to read more food facts

Baked Potato Salad

serves: 2

2white baking potatoes, scrubbed
2 cups coarsely shredded lettuce
1 tomato, chopped
1/4 cup thinly sliced celery
1/4 cup thinly sliced radishes
1/4 cup chopped scallions
1/4-1/3 cup low-sodium, oi-free Italian, French or Russian salad dressing

Scrub the potatoes, prick with a fork, and microwave on high for about 10 minutes, until tender.  (If you don’t have a microwave, bake at 400° for 50 to 60 minutes.)

Combine the lettuce, tomato, celery, radishes and scallions.  To serve, slice the baked potatoes in half lengthwise, then cover each half with some salad mixture.  Top all of this with your choice of dressing.  ENJOY!

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World Down Syndrome Day-My Story

Today I am not going to post any articles or recipes. Instead I would like to talk a little bit about something that is close to my heart. Five years ago I gave birth to a beautiful little bundle of joy. She had dark brown hair, blue eyes, 10 fingers, 10 toes, tiny little ears, a space between her big toes, a longer than average line in the palm of her hand, and a little button nose. Those last few unique characteristics are related to the fact that she was born with Down syndrome.

I found out that she would have Down syndrome when I was 20 weeks (5 months) pregnant. She was my third child and I was that magical age that the doctors start to get nervous about, 35 so they kept pressuring me to get tested. I refused for the first 18 weeks. I decided that I loved the baby that was growing inside of me no matter what might be and had no worries that anything would be wrong anyway. At 18 weeks I went in for the regularly scheduled ultrasound that you get to ensure things are going well, the baby is developing on schedule and to determine the sex if you want to know it. I am a super impatient person so I of course wanted to know the sex so I could plan. That was my main focus of going in for this appointment I never once thought that something might be wrong.

The woman called us into the ultrasound room after what seemed like an eternity in the waiting area because they have you hold your bladder and UGH I had to go! She was nice, asked all the typical questions about how things are going, were we excited, did we want a particular sex or not etc. I had only said I wanted to be sure that I had a healthy baby. My first child, a son, was perfectly healthy but my second child, a daughter, was born with a super rare disease called Biliary Atresia which causes the liver to become diseased and die and thus the person will die unless they get a liver transplant. This disease in not caused by anything the mother does, is not genetic and just has no known cause that science has found, just a wild fluke. My daughter had her first surgery at 5 weeks old to see if they could stop the disease progression of her liver but it failed and the disease progressed. By the time she was 7 months old she had a stomach that was 3 times the size of her head from the swollen liver and fluids coming off from it. We had to put her in the hospital because she was close to dying and they wanted to put her at the top of the liver transplant waiting list. After not qualifying myself to donate part of my liver to her we thought it was the end for her until we got that amazing call at 2:00. It was the greatest day of our lives and the scariest time of our lives.  It was quite a thing to go through but she has done wonderful ever since.

Because of the trauma we all went through with my daughter 10 years before I was worried that it would happen again (even though it never does according to science). I asked the ultrasound tech to look at the child’s liver to see if it looked normal although this is not proven to be a diagnostic tool. I just wanted to get that worry out of my head so I could just focus on my healthy baby and start to plan if I needed pink or blue cloths. She said the liver looked fine, asked us if we wanted to know the sex which of course we did. She told us it was a girl. Then she said she had to go talk to the doctor for a minute and would be right back, she took the films with her. That was weird. No other tech did that with my two children before this so that made us worry a little bit.

She came back in the room and said she needed to look at something again. She then said that she was sorry to say this but she was recommending we go to a specialist because with my age (35) and her findings we want to be sure our child did not have Down syndrome or a heart defect. We asked her what findings she was talking about and she showed us that the nasal bone on our child was very very small and indicative of Down syndrome and that there was a little white spot on the heart that could possibly be a heart defect. She showed us both of these things and the white spot was noticeable but I could not see what she was talking about with the nose.

We left the office in shock and filled with worry. But for some reason I was not too terrified because I just felt like they were wrong and everything was ok. I made the appt with the specialist for a week later and we went in. They took us back to the ultrasound room where they had a more detailed ultrasound machine to check things out. The tech was a young woman who seemed to young to me to even have a job like that. She did the same thing as the last tech with all her checking while being completely quiet and not asking one question or even smiling. She then said she would be right back and came back a second later with the doctor. He walked in, quickly introduced himself and then turned to the screen to have her show him some things. They mumbled a bit to each other very low and seemed very secretive. He then took over with the wand and started to very unemotionally explain that the last tech was right the nasal bone was very small and the baby did in fact have a heart defect. He also pointed out that their was a large space between the big and first toe on each food and those things added to my age increased my risk of having a baby with Down syndrome greatly. He said we should come back to his office right away.

We sat down in his office and again he was very unemotional and seemed almost cold to me. I do not remember everything he said other than the things that stick out in my mind. He explained that I had about a 1-15 chance of having a child with Down syndrome but the only way to know for sure was an amnio. He said that we only had another week to know for sure because if I wanted to abort my baby legally in our state we needed to know ASAP. I could not imagine aborting a baby who was already 5 months old and was moving, kicking and growing! If we waited to long we would have to go to another country to abort but he could arrange it. He said having a baby with Down syndrome was going to be difficult. He said in the older days you could put them in an institution but now that is frowned upon so basically we were stuck with her forever. We would have to kiss our retirement years goodbye and know that we would be taking care of her until we died and then would have to rely on someone else to do it for us. He said some people with Down syndrome can get a job but the most we could ever hope for is for her to be a greeter at Walmart if she was lucky. Then he asked if we wanted the amnio.

I was in complete shock just sitting there crying listening to all he had to say. My husband was holding my hand but I felt like I was so alone and was floating in a fog. He then asked me again if I wanted the amnio because we should do it now, today. I looked at my husband for what he thought. He was nodding his head yes. My husband was my second marriage so this was his first child. He had not had the experience of seeing his own child be born so he was more scientific about it and agreed that we should know now so we could make our decisions. I NEVER ever believed in abortion and still did not, at least for me. I felt so much pressure so I agreed and we went into the same room for the procedure. I still felt like I was in a great fog and could not stop crying. The young lady who did not speak a word to us before while she did the ultrasound just rolled the wand around on my stomach staring at me while I cried. The doctor stuck the needle in my belly and extracted the fluid. I was so angry that it did not really hurt but felt more like pressure. I was so worried they would stick her in the head or something with that needled that I watched the screen very closely. That lady just kept staring at me and I felt like slapping her, but I didn’t (now I think I should have ;) ).

One week later, the day before Thanksgiving, we got the results and they were positive. The lady on the phone was very apologetic and sympathetic and told me how sorry she was. At the time I felt sorry for myself too and cried for hours. I thought it was all over, that I was carrying a monster and that everything that doctor said would be true. I started to do research on Down syndrome and as I did I realized that people with Down syndrome are just that, people with Down syndrome. They have their own personality, temperament, likes, dislikes and even though they have physical traits of Down syndrome they have genetic physical traits of their family as well. They could walk, sing, dance, read, write, laugh, love, have jobs (and not just at Walmart for Gods sake although if that would make her happy then I would love it!), pay their bills, some even drive and get married. They just do all of these things a little slower than the rest of us do. I decided that abortion would not even be a consideration (just as it never had been for me before this). The more I looked at the pictures, watched the videos, read the stories of other families the more I saw the children and not the Down syndrome.

I continued the rest of my pregnancy as I had with the others but just doing more research into Down syndrome and what to expect when she was born. I knew she had a heart defect which is a fairly common thing with Down syndrome and I had read that they are usually pretty easily fixable and most people recover well. Not to say that open heart surgery is ever easy but at least it was fixable!

I went into labor at exactly 37 weeks and because I had had false labor a few times over the past week and went to the hospital I ended up waiting to long to get my planned epidural. UGHHHHH that was the most horrible pain I had ever felt and her birth was pretty traumatic for me. But when they handed her to me and I saw that indeed she did have Down syndrome (you could see it in her eyes, the crease in her hand and the space between her toes) I knew that I had a precious gift in my arms and I was calmed. A soul that trusted me enough to take care of her and teach her and love her and I was happy. She was beautiful and sweet, and looked at me and my husband with trusting eyes. Although I was still a little sad that she did indeed have Down syndrome I knew that it was going to be ok.

She had her heart surgery at 5 1/2 months old and had a complete repair. I can’t say that it was easy, it was pretty horrible actually but we got through it. She has some health problems that can typically come with Down syndrome and ended up getting autism (I think from vaccines but that is a whole other story).  The road we have traveled with her so far has had a few bumps in it but it also has some great and joyful times too. She can have some pretty big attitude just like other kids can but she also can be such a sweet and loving person.

I have another child now, my 4th, he is about 3 years younger, he is typical and perfectly healthy. He and her are best friends and teach each other a lot of things. They give each other hugs and kisses and big bonks on the head too. They laugh and scream with in minutes of each emotion and are great joys in my life. My daughter has taught me and my family to not judge so quickly on the exterior of people and to be more tolerant of the differences that we all have in us, whether they are noticeable or not. She can melt anyone’s heart with in a few minutes of meeting her because she will just give you a big hug. That is not to say that she is the sweetest person in the world as many people mistakenly think of people with Down syndrome.  People with Down syndrome have ALL the same emotions as we do and not always sweet, they are kids just like other kids!   She has learned so much and is learning more each day. She knows about 150 sign language signs and can say as many words too. She is behind for her calendar age but right on track for her adjusted age. I have the same expectations of her that I do my other children (age appropriate) and know she will achieve all that she wants or needs to in her own time.

She will be starting kindergarten this fall and learning to adapt to the world around her. I am putting her in a typical classroom with her typical peers. She will hopefully learn a lot from them and they will learn a lot from her. I know that life with her might be a little challenging but it will be filled with lots of love and joy too. Besides aren’t all kids challenging and cause us to get gray hairs no matter if they are typical or not, I know my other 3 typical kids can be!  My life is not over but is just on a different path than I had planned it to be on.  I do not regret that she was born or that we had to go down a different road.  I just had to learn to adjust to my new environment and role in life and now I welcome all the challenges, joys and experiences I will enjoy with her throughout our lives together.  If you have a child with Down syndrome you know what I am saying.  If you do not maybe you will see things a little differently when you encounter a person with Down syndrome.  And lastly if you are currently pregnant with  or in the future have a child with Down syndrome you will be a little more prepared and know that it will be ok and that your life will be enriched by being blessed with such a child.

Today I want everyone to know a little bit more about me and to do that you need to know a little bit about my life and this is one of the many stories that go along with that. My story with Down syndrome is just one of thousands around the world.   My story has some unique things about it but probably has more similar things about it to anyone who has a child with Down syndrome.  I think that is the moral of the story, we are all unique but not all that different and that goes for people with Down syndrome too.  They are people first who happen to have Down syndrome.
Here are a few pictures of my little angel.

world down syndrome day 2010world down syndrome day 2010

To learn more about down syndrome and World Down Syndrome Day 2010 check out http://www.worlddownsyndromeday.org/

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Tortilla Soup

This my Dr. McDougall, Dr. Furhman and Dr. Barnard inspired Tortilla Soup.  I try to keep the fat to a minimum by only including plant based fat (avocados) and the nutrients to a maximum by using black beans and lots of good veggies as they teach for great health.

Vegan Tortilla Soup

As usual with my recipes you can switch it up by your own tastes.  I add or subtract by what I have on hand at the time or my mood.  You can easily add 1 chopped bell pepper, a 4 oz can of green chilies to spice it up, chipolte sauce or spice to spice it up even more.

Did You Know!?

  • 1 cup of black beans has as much protein as 2 glasses of milk but there is no fiber in milk!
  • Regular consumption of onions, as little as two or more times per week, is associated with a significantly reduced risk of developing colon cancer.
  • Click here to read more food facts

Tortilla Soup
Serves: 6

1 medium onion, chopped
2-4 cloves of garlic, minced
1/4-1/2 cup water to cook onions and garlic in
4 cups of vegetable broth or water
1 can black beans
2 15 oz cans of fire roasted tomatoes, chopped
1/2 cup corn
1/2 cup salsa (I use mild to keep it kid friendly but use your desired heat )
2 teaspoons cumin
1 teaspoon oregano
a couple of shakes of Cayenne pepper (mine is kid friendly, use 1-2 teaspoons depending on your taste for heat)
6 -8 soft corn tortillas, sliced into thin strips
1-2 avocados, chopped
sea salt and pepper to taste

Cook onions and garlic in the water until soft.  Add all ingredients except corn tortillas, avocados and salt and pepper.  Bring to a boil, reduce heat to simmer and cook for 15-20 minutes to combine flavor.

Cut the tortilla’s into thin strips approximately 1/2 inch thick and 3 inches long.  Spray a cooking sheet with non fat spray, place strips on the sheet and spray them with the non fat spray.  Broil, tossing every minute or two until nicely brown and remove from the oven.

Scoop the soup into 4-6 bowls, top with crispy tortillas and chopped avocados.  ENJOY!

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Where Do Vegans Get Their…Calcium

The number two question that people ask vegans is “where do you get your calcium if you don’t drink milk?”  The advertising that the milk companies have put on television, into magazines and even in the schools has been a successful marketing tool that has been very convincing and made them billions of dollars.  They had ads that say “Milk does a body good” or “Got Milk” or “Body by Milk” etc.  These are ads placed by a company to sell a product just like any other ad to sell a product.  This product is sold to the masses as a health product because of the supposed benefits to the bones, teeth and even your waistline via the calcium content.  They say that the calcium in milk  builds strong bones when in fact that is not true at all according to scientific research.

Dr. Collin T. Campbell wrote a book called “The China Study” where the affects of animal protein and fat on the human body was studied.  This book is the most comprehensive study on animal protein and fat and the links to heart disease, diabetes and cancer.  Through this study it was shown that the higher the consumption of animal based food the higher the occurrence of those diseases and to others like Alzheimer’s, obesity, osteoporosis and more.

Other studies have shown similar findings time and time again.  In a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk.1

Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.2

The milk from cows contains cancer-causing hormones and dairy industry has kept that fact hidden from the public.   Consuming the hormones that are in cows milk is like adding gas to a fire when cancer is involved, it makes it grow bigger and faster.  Milk also contains herbicides, pesticides, powerful antibiotics, blood, pus, bacteria, feces and virus.  According to Hoards Dairyman (vol 147, #4) 89% of American’s dairy herds have the leukemia virus.   Do you really want your children or your family to consume something like that?  There are too many studies to list that show the damaging affects milk has on the human body but you get the idea.

Make sure you think broadly when it comes to dairy and not only avoid milk but all dairy products.  It takes 10 pounds of milk to make 1 pound of cheese.  Ice cream has 12 times the amount of milk in it and butter has 21 times the amount of milk in it.  When you consume these products you are consuming massive quantities of these horrible chemicals all just because it tastes good and you think you are “doing your body good”.

People should focus more on reducing calcium loss while eating a well balanced diet.  Research shows that excess animal protein pulls calcium from your body and excretes it through urination.  Calcium is also lost through too much salt,  bad habits such as smoking, not exercising and not getting enough vitamin D (among other things).

If you want to ensure you are getting a good amount of calcium consume non animal foods that are high in nutrition and won’t pull calcium from your body.   Tofu has 4 times the calcium of cows milk and no cholesterol!   Leafy greens are the highest calcium containing plant food and is absorbed better than cow’s milk.  Seeds, nuts, and non dairy milks such as soy, rice, almond etc have great amounts of calcium as well as other nutrients without the hormones, pus or cholesterol   Black molasses, seaweed (go sushi!), broccoli, calcium fortified foods such as orange and apple juice are all great sources of calcium.  The list goes on but you get the point.  Treat your body right, avoid disease and suffering and eat healthy foods!

References
1. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Publ Health 1997;87:992-7.

2. Cumming RG, Klineberg RJ. Case-control study of risk factors for hip fractures in the elderly. Am J Epidemiol 1994;139:493-503.

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Black Bean Veggie Burgers

These are a mixture of veggie burgers and black bean burgers.  I like to sneak veggies in everywhere I can  and with kids you need to try extra hard to be sneaky.  I just love these and they taste better than any store bought burger you can buy.  Plus my whole  family really likes the flavor and having the whole family like something is a great thing.  The great thing about making your own burger is you can make a baseline mixture then as you  pull out a handful to roll a burger you can add more spice where desired.

black bean burger

Did You Know!?

  • Black beans have as much flavonoids as red grapes or red wine without the hangover!
  • Broccoli sprouts are even better for you than broccoli containing up to 20 times more disease fighting compounds and have been show to either kill cancer or prevent it from further growth so eat up!
  • A Tomato contain approximately 40% of your daily value of vitamin C.
  • Click here to read more food facts

These burgers are very hearty and filling and could be enjoyed with some Fat Free and Fabulous French Fries.  They are gluten and sou free without the bun.

Black Bean Veggie Burgers
serves 6

1 can of black beans, drained and rinsed
3 green onions, chopped
1/2 carrot, shredded
1/2 green pepper, chopped finely
1 stalk of celery, chopped finely
1/2 teaspoon cumin (more if desired-I like more but the kids don’t)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/2 teaspoon sea salt
a couple of sprinkles of Cayenne pepper (this is the kid friendly amount add more if you want)
1/4-1/2 cup of chopped whole oats (as a binder-plus adds even more good fiber)

Cook your vegetables in a little water until softened.

Mash beans and add the cooked vegetables, spices and chopped oats.  Add the least amount of oats and work your way up until you have a burger that holds together.  Too much will make them crumbly and dry so be careful.

Roll into 6 even balls (adding more spices to each one if desired), spray a large skillet with non fat spray.  Flatten balls in your hand until they are a little less than a 1/2 inch thick  and cook on medium heat.  When you flip the burger to the second side press down slightly with your spatula to ensure even cooking.

Put on a bun with your desired condiments and topping and ENJOY!

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Berry Tapioca Pudding

This is a really quick desert (or a great breakfast too!) that is really delicious, warm and satisfying.  Plus who doesn’t love pudding right!!!?  This can be made in about 10 minutes and then it can cool while you eat your dinner so it is perfectly warm after your meal.  You of course can serve it cold as well and top it with your favorite fresh berries and even some soy whipped topping if you are feeling extra naughty!

Vegan Tapioca-Pudding

This is a vegan version of what is on the box of the Minute Tapioca package.  There are little things you can do to adjust the taste to your liking like using agave nectar instead of sugar, adding some freshly ground cinnamon or nutmeg or adding some almond extract and ground almonds on top.   I think the berries give it just a nice fresh taste.  Now I know I’m being lazy by not using the big pearls and cooking it the old fashioned way but I am a busy mom and I need every minute I can spare!

Berry Tapioca Pudding
Serves 4-6 small bowls
1/3 cup of sugar
3 Tablespoons Minute Tapioca
2-3/4 cups soy milk (rice milk or vanilla almond milk would be great too)
1 eggs worth of Ener G Egg replacer (whip the mixture up really well to make it frothy)
1 teaspoon vanilla

Mix sugar, tapioca, milk and egg replacer in a medium saucepan; let stand 5 minutes.

Cook on medium heat stirring constantly until the mixture comes to a full boil and remove from heat, stir in vanilla.

Cool approximately 20 minutes for warm pudding.  Top with your choice of fresh berries.  ENJOY!

Vegan Berry-Tapioca-Pudding

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Pasta E Fagiol

This is a quick and easy Pasta E Fagiol that was inspired by the one in  Dr. McDougall’s book The McDougall Program: 12 days to dynamic health.  This  is a wonderful book that gives you steps to becoming healthier, lose weight, reduce your cholesterol, lower your blood pressure, decrease or even eliminate your need for medication and avoid surgeries.  It is an older book but still is exactly what he tells people to do today.

I really tweaked this Pasta E Fagiol recipe to my liking so I am posting my own version.   I made mine with whole wheat pasta as it suggested but it really makes it have a super healthy taste so if you are not quite there yet use regular white pasta.  I do not like kidney beans to much so I used white beans but use what ever bean you like.  The recipe calls for a small 8 oz can of mushrooms but I’m not a big fan so I left them out but add away if you like them.

Pasta E Fagiol
serves 6

8 ounces uncooked egg-free whole wheat or spinach pasta (rice pasta if you want gluten free)
1/2 onion, chopped
2 15-16 ounce cans stewed tomatoes
1 15 ounce can beans of your choice, drained and rinsed
2-4 clove garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon sugar or agave nectar
1 teaspoon chopped dried parsley
1 teaspoon onion powder
salt and pepper

Cook the pasta separately according to the package directions and drain.

While pasta cooked steam the onions in a bit of water until soft.  In a large pot add the remaining ingredients except salt and pepper, bring to a boil and simmer on low for 20 minutes.

Pour the bean sauce over the cooked pasta and add desired salt and pepper.

Variation: The bean sauce may be served over cooked brown rice instead of pasta. ENJOY!

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