Rip Esselstyn's Blog, page 15

Cinco de Mango

As we get ready for Cinco de Mayo and the arrival of mango season, it seems only fitting to celebrate with mango salsa and homemade tortilla strips.

Plant-strong cuisine is easily and deliciously converted to tasty and healthy Mexican dishes, with one of my personal favorites being Migas Especiales (page 154, The Engine 2 Diet). If you’re planning a Plant-Strong fiesta for El Cinco, add the migas to your menu, they are a total crowd pleaser and meal builder.

Salsa is also a total favorite, and everyone loves a good salsa.  We’re featuring two mango salsa recipes, one made with Ataulfo (sometimes called, Champagne) mangoes, and the another a super-quick rendition using your favorite jarred salsa.  Also, we have a recipe for homemade tortilla chips.  Tortilla chips look very innocent, but most are loaded with fat and sodium.  Look for La Reina, a delicious brand of baked, salt-free chips.  But, really, it is easier (and more economical) to make your own.

Engine 2 Bombero Salsa

Ingredients

1 Ataulfo mango (this variety is less stringy), peeled and finely diced

1 cup of chopped cilantro (can be substituted with flat parsley)

1/2 small red onion, finely diced

1/2 small red pepper, finely diced

2 cloves of fresh garlic, finely minced

1 small jalapeno pepper, seeds removed, and finely minced

Juice of one lime

Assemble all ingredients (except the lime juice), in a bowl.  Gently stir until all ingredients are mixed well.  Pour lime juice over mixture, and stir again.  Best to chill, covered, in the refrigerator for a minimum of one hour.  NOTE:  if you are short on time, you can also put all contents in the food processor, and pulse until chunky looking.

Pronto Mango Salsa

Find a lower-sodium version of your favorite jarred salsa, like Green Mountain Gringo.  A serving of Green Mountain contains 80 mg of sodium, where as other commercial versions can contain as much as 310 mg per serving.

Take a cup of the jarred salsa, and add one peeled, diced mango.  Mix well. Serve with chips and crudite.

This will add an entirely new dimension to ready-made salsa, and it does give it a special “touch.”

Make Your Own Chips

Grab your favorite tortillas (Engine 2 Tortillas are great for making chips!), cut into 1/8 wedges, or strips.

Put cut tortillas in a bowl, drizzle with lime juice, and sprinkle with ancho chile powder.  Mix well.

Place on a parchment lined baking sheet, and place in a pre-heated 400 degree (F) oven.  Bake for 11-14 minutes.

Place on a cooling rack when done.  The chips will be toasty looking and light and crispy-tasting.  Match them with salsa and you are ready for any fiesta.

Other Fruits to Use

Think of your favorite fruit, and you can make a delicious and hearty salsa.  Other fruits for salsa making can include strawberries, pineapple, cherries, watermelon, kiwi, grapes, apples, or any fruit you like.  Think outside the tomato and a delicious, fresh and tasty salsa awaits you!

Don’t Forget the Kale

Not a fan of cilantro?  Want to add some “green” to your homemade salsa?  Using finely minced kale will add heft and flavor to your favorite salsa!  And, who says that salsa is just for chips?  Serve it over a baked, sweet potato, and you will be ready any fiesta on El Cinco de Mayo or whenever you feel like eating plant-strong foods with a Latino influence. Buen Provecho!

 

 

 

 

 

 

 

 

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A Plant-Strong Passover

By: Adam and Lecia Sud

With Passover as a major holiday for those of the Jewish faith, we wanted to turn to our good friends,  Adam Sud, and his mother, Lecia.  Adam told us that his mom is a great influence in his life.  This is the Sud family’s first plant-strong Passover, and they’ve provided some good tips to make your Seder a lovely gathering with family and friends.

Passover  is an important, biblically-rooted, Jewish holiday. It commemorates the story of the Exodus as described in the Hebrew Bible (in the Book of Exodus).  It is where the Israelites were freed from slavery in Egypt.    During the observance of Passover, certain dietary practices are carried out, mainly abstaining from eating any leavened products like bread, pasta, etc.

  Adam and his mom have mapped out plans for a plant-strong family Seder as Passover begins.   This charming read will have you feeling as though you are dining with the Sud family.  Thank you, Adam and Lecia!

  In their own words…

Adam has been plant-strong for three years now and recently, the rest of the family has

joined Adam on his plant-strong journey. This will be our family’s first plant-based Seder. It has been a time filled with researching helpful ideas to make our Seder a plant-strong and cruelty-free celebration, without including the more traditional, animal-based and forbidden foods during Passover.

For years I have prepared the tradition Passover meal for our family and extended family using the recipes that had been passed down for generations. However, this year I found joy by preparing this plant-strong and cruelty-free Seder with my son, Adam.

Unlike most Jewish holidays celebrated in the synagogue or temple, Passover iscelebr ated in the home. Food is always a memorable part of any Jewish holiday, however,  with Passover, the food literally directs and tells the story of the celebration.

You can’t have Passover without the Seder plate. For us, having a cruelty-free Seder table has a greater and deeper spiritual significance.  Passover is observed for eight days (outside of Israel) and begins with a feast called the Passover Seder.   The Seder is held on the first and second nights of the holiday. The Seder(which means “order”) is a festive meal where the story of the exodus (plus prayers and song), is read while certain rituals are practiced in a set order.

Traditional rituals include several animal foods. This makes a plant-based celebration seemingly difficult. We have found that it is possible to have a plant-strong Passover Seder with some planning and creativity.  Leavened foods such as breads and pasta are forbidden during Passover. In their haste  to escape Egypt,  the Jews did not have time to let their bread rise and instead, ate unleavened bread or matzoh. Leavened foods include bread, pasta, and any foods made with yeast, wheat, rye, barley, spelt and oats.  Ashkenazi Jews (Jews from Eastern Europe) also stay away from other foods known  seeds, poppy seeds, and mustard seeds.  Because quinoa is considered a protein rich seed, it is allowed. Soybeans are prohibited which can make it seem more difficult for those who are plant-strong .

What the Sud Family’s Plant-Strong Seder Plate Will Look Like

 Carpas – A vegetable or herb. We use parsley to symbolize spring. It is dipped in salt-water to symbolize the tears of our enslaved ancestors.

Maror – Bitter herbs. To remind of us of the bitterness of slavery. We will use horseradish.

Charoset – To symbolize the mortar used to layer bricks and the hard labor done by the slaves, we mix nuts, apples, wine, and spices to bring about the sweetness of freedom.

Z’Roa – Traditionally, a shank bone is used to symbolize the lamb that was slaughtered to mark the doors of the Jews so that the angel of death would “pass over” their houses.  In making a cruelty-free Seder plate, we’ll use olives and grapes to symbolize the commandment of compassion for the oppressed.

Beitzah – Hard Boiled Egg. Which was used to symbolize the mourning over the loss of the temple. We will be using an avocado pit. You can also use any seed or edible flowers.

A cruelty free Seder table must also have egg-free matzoh and vegan wine. We will be using a cruelty-free Haggadah (the Jewish text that sets forth the order of the Passover Seder), which we found online:

https://www.etsy.com/listing/163930407/amazing-veganraw-friendly-passover

Each person sits down to their own Seder plate along with the main Seder plate at the center of the table. Instead of gefilte fish, a plant-based gefilte fish is made using chickpeas, sautéed vegetables, seaweed flakes, seasoning and lemon.

The next dish that is served is traditionally a chicken-based, matzoh ball soup. We will be making a plant-strong based vegetable soup with quinoa matzoh balls. The main course is open to whatever your family likes to eat using any of your favorite plant-based recipes, excluding the forbidden foods.

For our dessert, we will be making a flour-free vegan chocolate torte and fresh fruit.

We hope our ideas will help you to enjoy a plant-strong and cruelty-free Passover.

The story of Passover expresses the importance of compassion over cruelty. We believe that with a plant-based and cruelty-free celebration, we are able to better connect with the true spirit of Passover.

Next year in Jerusalem.

“Chag Sameach, Y’all” (Joyous Festival, Y’all)!

Adam and Lecia

Many thanks, Adam and Lecia for this rich recount of the meaning of Passover, and how you will make it Plant-Strong. 

 

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Five Money-Saving Earth Day Tips

 

April 22 is Earth Day. But, when you are plant-strong, everyday is Earth Day.   Each year, Earth Day marks the anniversary of the birth of the modern environmental movement in 1970.  I know this, because I was there when the word “environment” took on a new meaning.

The kitchen seems to be the epicenter for beginning your stewardship in practicing good enviro-habits.  Taking a few extra minutes to rinse out a can or crush a cardboard pasta box, are good ways to jump right into recycling.  No matter what, there are many ways to implement best practices for taking care of Mother Nature,

Leftovers are a great way to “recycle” and in the most tasteful and delicious of ways.  From a delicious “Crisper Soup,” to a “Veggie Roast,” never waste food.  And, if you have to dispose of fresh food, a compost bin is a good way to start (even if using a mini-counter top container).

Here are five, easy ways to focus on the environment.  It can start in the grocery store when you buy in bulk, and finish in the kitchen when you practice batch-cooking.

Five Quick Ways to Save Time, Money, and the Environment

Use Containers When Buying in Bulk:  If you’re buying nutritional yeast, the best thing to do is grab a plastic container (from the peanut butter machine), and fill it with the “nooch.”  When you get home, you do not have to transfer contents, and you already have a storage container.  Reuse the container when you refill with your next purchase.  NOTE:  each container has a “tare weight” and that weight will be subtracted from the actual scale measurement when you check out.

Try Batch Cooking:  What better way to save time and energy?  Take a five-pound bag of potatoes and bake them (whole) all at the same time.  You’ll have an arsenal of cooking ideas before, and you’ll never have to wait to bake a potato.  Think of things like potato salad, oven-fries, “croutons” and more!  Cooking rice, quinoa, and other grains is another way to save time and energy.  Store them in the collection of containers you’ve assembled from take-out and the like.  Mark and date the containers.

Make Your Own Broth/Stock:  When you peel, slice, etc., store the skins and such in the freezer.  I keep a container and I fill it with apple cores, carrot skins, celery tops, green bean ends, etc.  You will have the richest and most delicious stock, ever.  Then, after the stock is finished, you can compost the cooked skins.

Buy Only What You Need: It’s very easy to over-shop.  Beautiful end-caps at the grocery store can often lure you into buying things that you hadn’t planned on purchasing.  Create a shopping list, stick to it, and you will not over-shop.  How many times have you bought something (not on your list) and then have it turn into a scientific experiment?

Leftovers Are Your New Best Friend:  Recycle your dinner and make it tomorrow’s lunch (or breakfast).  Think of fun and creative ways to disguise Monday’s dinner, and have your friends and family go “wow,” with a new dish.  Add some rice, and extra salad, etc.  Change up the seasonings, too.  Too much fruit?  Make applesauce, compote, etc. or freeze the fruit and use it in your Yonanas machine!

Once a week, I clean out my vegetable crisper.  Using that half onion, the last carrot, and two wilted kale leaves, there is always something to do to create a delicious and bountiful plant-strong meal.  Here’s a quick, easy and delicious recipe.  It is so easy, that there really isn’t a recipe, but you will have fun making this dish.

Recipe for “Crisper Plant-Strong Soup”

Ingredients

Onion + 5-6 Garlic Cloves

2-3 cups of vegetables (fresh, or frozen)

4 cups of water or stock

1 cup of uncooked oatmeal (old-fashioned)

2-3 tablespoons of nutritional yeast

2-3 tablespoons of your favorite hot sauce

Chopped Kale

Cooking it Up

Chop onions, smash garlic cloves, and dry saute over medium heat until the onions become translucent.

Add other vegetables, which you have chopped into your favorite “cuts.” (medium dice-cut is great), gently saute.

Add stock.

Simmer soup for 30-40 minutes on medium heat.

Add oatmeal, and cook for an additional ten minutes.

Finally, add the chopped kale.  Cover soup.  Turn off heat.

Add nutritional yeast and hot sauce, mix well into the soup.

Serve with a side salad.  Enjoy.  Have fun making this “no recipe” delicious soup.

And, Happy Earth Day, 2016!

 

 

 

 

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“Beet-It” Soup

A Quick and Easy  Plant-Strong Soup

 

Beets.  You have to love beets, right?  Roasted. Raw. Steamed. Grilled.  I could go on.  Aside from their health benefits, they are just delicious. They’re great as a vegetable side, or main dish, and terrific in salads and the like.

I generally make a few batches of different soups throughout the week.  Usually, they are loaded with veggies, greens, mushrooms, and oatmeal.  If you are a regular reader here at the Daily Beet, you may have already tried one of the previously posted oatmeal-based soup recipes.  But, here it is spring, and time to think about plant-strong renewal and deliciousness.

This beet soup is super easy to make, and even easier if you happen to have frozen beets on hand. If you cook in batches, this soup will be a snap, and will take minutes to prepare.  You’ll need a high-speed blender or a food processor.

The soup can be eaten hot or cold (delicious, either way).

Seven ingredients.  And this dish is yours in no time (especially if you have baked potatoes and frozen beets).

INGREDIENTS

1 roasted, medium onion

2-3 roasted garlic cloves

1 quart of low-sodium veggie broth

1 large baked potato (skin on is fine)

¼ cup of nutritional yeast

1 pound of roasted beets (red, golden, white, [your choice]), cut into chunks

Garnish of fresh peas, or grated, fresh beets

STEPS IN MAKING THE SOUP

Take the potato and cut it into 1/8ths .  Add the potato, roasted onion, garlic, nutritional yeast and broth in a blender, and pulse on high until creamy and smooth.
Add the beets to the blender*
When you’re ready to serve the soup, you can either re-heat it on your stove, or serve it cold.

*If you like some “heft” in your soup, pulse until the soup looks as though it has “chopped beets” in it.  If you are more of a fan of pureed soups, blend on high.

Serve with some Engine 2 Crackers, and a side salad.  The soup is filling and delicious, and as you can see, easy to make.  If you like things a tad spicy, add a few hits of your favorite hot sauce.

While fresh peas are a fun garnish, try some freshly grated beets to add more brightness and color.

Enjoy!

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A Dose of Dr. Greger’s (Plant-Based) Medicine

 

It was a beautiful, spring-like evening on the campus of the University of Pennsylvania where I recently went to see Michael Greger, MD, discuss his NY TIMES best-selling book, How Not to Die (Flatiron Press, 2015).  Things are definitely changing in the plant-based world because the 275-seat auditorium at Claudia Cohen Hall was packed. This was my first time seeing Dr. Greger and his blend of humor and science was the perfect style for an evening of plant-centered learning.

In his new book, Greger explains the groundbreaking scientific evidence behind the plant-based  diet and that it can prevent and reverse many of the causes of lifestyle disease-related deaths.  In his discussion at Penn, Greger discussed the “top fifteen” diseases that are the causes of premature death.  From heart disease, to cancer and neuro-muscular diseases, I sat glued in my seat feeling fortunate that I live a plant-strong life.

If you’re a follower of Dr. Greger’s website, www.NutritionFacts.org,  you are already familiar with his style, and his ability to present the latest information in the plant-based arena in a fun and concise manner.  Seeing him in person was just like listening to one of his podcasts, only he’s really, really funny in person.

After his presentation, people gathered in a social room for snacks and to attend his book signing.  He was like a rock star, and was very warm and personable with every person who came to see him.

During his presentation, I was very curious about some aspects of his talk.  Upon meeting at the book signing (with a cordial and plant-strong handshake), I told him I’d be sending him some questions, and would look forward to his responses to share with everyone at Engine 2.

Five Quick Responses from Dr. Greger

CN:  What is your favorite herb and spice?

MG:  Turmeric for health and anything spicy.

CN:  What’s a go-to snack for you?

MG:  Baked purple sweet potato fries with malt vinegar.

CN:  What is one kitchen gadget (or small appliance) that you cannot live without?

MG:  Electric Pressure Cooker!

CN:  If you’re traveling and need to eat out, what’s a go-to place for you?

MG:  If I can find a Whole Foods Market, I love their salad and hot bars!

CN:  Brazil nuts?  One a week benefits the lowering of cholesterol?

MG:  Pretty amazing, though, the researchers were Brazilian, so maybe they were skewing things nationalistically?

Want to see More of Dr. Greger?

I don’t know what a plant-strong event is like in your town or city, but I see the same warm and familiar faces wherever I go here in Philly.  People came up to me at Greger’s booksigning and either said that they saw Rip in January when he was here visiting Philadelphia, or they went to Plant-Stock,  where they’re heading back, again, this summer.  With Dr. Greger on the roster for this year’s Plant-Stock, I’d grab my tickets early, just to plant yourself in a front row seat to learn more about his plant-based health beliefs for optimal health.  For more info about Plant-Stock, head to www.2forksevents.com

What Rip Has to Say About Dr. Greger’s New Book

“A new way of looking at nutrition and health. Michael Greger shows people how to save their own lives.”–Rip Esselstyn, author of THE ENGINE 2 DIET

My Takeaway from Dr. Greger

Eat plants.  Stay healthy.  Dr. Esselstyn always says that “lifestyle pulls the trigger.”  I drove home feeling very rich that my life is directed by eating a plant-strong diet, and that I take zero medications, AND I enjoy optimal health.  For me, it is all about the plants.

Get Dr. Greger’s book (all 500 plus-pages), you won’t be able to put it down.  Then, after you get the book, come to Plant-Stock, and make 2016 the best summer, ever!  You’ll be able to meet Dr. Greger, which will certainly prove to be fun!

 

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Saving Time in the Kitchen

Hearty Soup Makes the Day!

I am still amazed when people come up to me and say, “How and where do you find the time to be plant-strong when everything takes such a long time to prepare?”  I shrug my shoulders and think, “what could be easier (or more time effective) than stripping a head of kale, chopping it, then sautéing it in some broth?  Takes about five minutes, really.  Time is never an element when you approach life with joy, and that is exactly how I approach my plant-strong life.

Something that has really helped is the aid of a few favorite kitchen-aids.  You’ve heard me mention them before, but a little review and update is always fun.  How do I make it work?

Quick-Five Tips for Saving Time in the Kitchen

-Shop with a list. Don’t leave home without a list.  Stay on the outside aisles, stay near produce, bulk, etc.

-As soon as you get home, remove the veggies from bags, and wash them, and prep them for the “ready.”  You can store your prepped veggies in containers, sort of like having a mini-salad bar in the fridge.

-Get a rice cooker.  Make a HUGE batch of rice, then pack it in portions for your freezer so that you always have rice that is ready for you to use.  If you don’t have a rice cooker, you can microwave it, or do it the old-fashioned way…still prep servings to freeze and you will never have to wait for rice.  You can also cook grains, quinoa, etc.  Whatever you like.  But making it ahead of time is a huge time saver.

-Let the Crockpot® be your new BFF.  I can’t tell you how much joy I feel when I come home to the aroma of braised kale and vegetables.  With a pot of braised vegetables, and salad bar in the fridge, some grains, you have a perfect dinner.

-If you are a batch cooker, get good storage containers for them.  Make sure they are BPA-free.  For taking items “to-go,” I recently came upon products by ThinkBabyThinkSport (www.thinkbabythinksport).  I carry food in their attractive containers and the nice thing is that my food stays at temperature, be it hot or chilled.  Hey, they are BPA-free, too!  Oh, and their water bottles don’t sweat, which I also love.

Saving time in the kitchen requires some organization, but once it becomes a best practice, it is like riding a bike–it becomes second nature.

My friend, Karel T., calls is #PSOTR, it stands for “plant-strong on the road.”  But, before I do that, I organize my shopping list and kitchen, create fun, plant-strong meals, then, I am ready to hit the road, #PSOTR style.

I also like to batch a five-pound bag of potatoes each week.  They can easily become the focal point of any meal, and in a matter of minutes.

 

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A Surgeon Goes Plant-Strong

Rip,

I would like to thank you and your father for the information that I have obtained from your family, books, and websites. It has changed my life.  I am a 43, soon to be 44 year old general surgeon who lives in Pawleys Island, SC. I am the father of a 3 year old girl, Vivian and a 6 year old son, Jon.

My wife Kelly and I, have lead a fairly healthy lifestyle for years, or what we thought was healthy. Being in the medical field and general surgery, I see the end results of our unhealthy society.  My wife and I started a whole foods plant-based diet approximately 8 weeks ago. Both of us have felt the positive effects of healthier eating.

I can say truly, I do not miss the burgers and fries. The food tastes better and I truly enjoy meal time now. I have lost approximately 30 lbs, my cholesterol has improved, and my energy is off the charts. I have always known that I needed to eat healthier, but the information that I have received from you guys has helped me make that transition in a tasteful way.

Thank you for your information and guidance,

Matthew J Metz

 

 

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Hold the Bun…

Veggie burgers have to be one of the best foods ever.  And, if you are like me, I am constantly experimenting to create that perfect burger that can be used at a family gathering or barbecue for everyone to enjoy.  I also love when that same burger can be crumbled nicely on top of a salad, or used as a pizza topping.

I never met a plant-strong burger that I didn’t like!

I was headed to Cleveland, OH, for a meeting with Rip’s sister, Jane.  I’m Italian, I take food to people’s homes.  But, let’s face it, what would you ever take to dinner at Jane’s?  Or better yet, at the home of her parents, Ann and Essy.  I needed something that would travel well, and that would taste good.

Fact:  I do not like mushy veggie burgers that taste as though you are eating a potato pancake on a bun.

Here’s what I made and took to the Esseslstyn’s for dinner.  You can follow the recipe, but Ann had the brilliant idea of re-heating them in her toaster oven.  They were crisp and delicious.  Follow Ann’s idea if you like your food crispy.

Ancient Grain Burgers

I’ve made this rather easy for you, because the Engine 2 “Ancient Blend Medley” makes the PERFECT base for this burger.  If you play your cards right, you can have these burgers done in under an hour–this includes prep and cooking time!  Make a bunch.  They freeze really well.

Ingredients

2 cups of cooked Engine 2 Ancient Blend Medley – found in the freezer section at Whole Foods Markets

(Ingredients: ORGANIC QUINOA, ORGANIC FARRO, ORGANIC RED LENTILS, ORGANIC BROWN RICE, ORGANIC BLACK BARLEY.)

2 cups of grated raw carrots and/or sweet potatoes

2 cups of finely minced raw kale

1 finely chopped onion (medium sized)

5-6 garlic cloves, finely minced

1 cup of oat flour

2 T of low-sodium Tamari

2 T of vinegar

2T of hot sauce

2T of flax meal + 1/4 cup of water (blended together)

1T of Italian Spices

Putting Things Together

1- Put Ancient Grains in a large mixing bowl.

2- Grate carrots or sweet potato, and add to grains.

3- Mix in onions and garlic.

4- Add oat flour and mix well (you can use any type of flour).

5- Add Tamari, vinegar, and hot sauce, and spices, mixing well.

6- Add flax mixture.  Mix all ingredients (by hand), until everything is well-blended.

7- Let mixture sit for about 10-15 minutes

Roll it Out

Get two pieces of parchment paper, each about 18 inches long.

Use one sheet as a base, and place burger “dough” on the paper.  Cover with the other piece of parchment paper, and roll mixture out until it is about 1/2 inch thick.

Using a 3 inch cookie cutter, make burgers.  You should get about 12 burgers.  Use a fine edged spatula to lift the burger to a parchment-lined baking sheet.  Arrange burgers on the baking sheet, about 1/2 inch a part from one another.

Place in a 400 degree, pre-heated oven.  Cook for 20 minutes.

Remove burgers from the oven.

Flip each burger, then, using a slotted spatula, gently push the burger to slightly flatten it.  NOTE:  flipping the burger first is key

Once all the burgers are flipped and flattened, put them back in the oven, and cook them for an additional 20 minutes.

Remove from oven and place the burgers on a cooling rack.

YIELD: 12 burgers

Veggie Burger Nirvana

You can either eat the burgers on the day you make them, or wrap them between parchment paper and put them in a freezer-safe container for future use.

As Rip’s mom suggests, placing them in a toaster oven will make them crispy and delicious.

There are endless possibilities to do with this veggie burger. You can serve them on a bun, in a salad, or just eat them plain!

I like mine slathered with mustard, hot sauce, and shredded lettuce. And, they are great on an E2 Burger Bun!

How do you like your veggie burgers?

 

 

 

 

 

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Wearing Your Heart on Your Sleeve (for a great cause)

It’s almost Valentine’s Day, and you might be in a dilemma trying to figure out the replacement gift that you had relied on in previous years.

While baking isn’t my strong suit, I can always throw a mean plant-strong muffin together and make it look super-cute and taste utterly delicious.  But, an added, tag-a-long gift is always a sure winner.  That’s why I am standing on top of my kitchen chair telling you about Karen Komen and her ridiculously cute gifts from “The Veggie Republic,” (TVR) a line of wooden-tiled bracelets with veggie photos on each tile.

Koman is an award-winning journalist, wife and mother.  And, she believes in the power of eating fresh produce. She also believes that “small actions lead to big change.”  Buy a bracelet and you will deliver five pounds of fresh vegetables to a food bank, helping Karen to meet her goal of, “Veggies for All.”

I had the pleasure of meeting Karen last summer at Plant-Stock, and when you meet her, she oozes love and passion for helping others embrace the plant-strong lifestyle. She calls her bracelet project, “Farm to Arm,” and she really walks the walk.  Each “Farm2Arm” bracelet features 12 images of colorful veggies on sustainable, wooden tiles, each powerful message. For each bracelet sold, TVR donate 5 lbs. of fresh veggies to those in need through the Farm to Family program.  In 2015, bracelet sales helped fund the distribution of over 42,000 pounds of veggies.

When Ann Crile Esselstyn (Rip’s mom) starting sporting the bracelets,  she created quite the fashion statement.  And, Ann is the ONLY person ever to sport a TVR bracelet that is made with 12 small tiles of KALE photos!  Pure kale, nothing but kale!

I love wearing my bracelets, but, I have one problem.  I keep giving them away, because I love this mission, the sense of style, and the sentiment behind each bracelet.  I have literally taken them off my wrist to gift to someone else, then, re-ordering from TVR.

Karen’s heart-felt beliefs for TVR are found in each bracelet.  I kinda of think that is another form of love.  So, if you are looking for a special gift for that “someone special,” or want to give yourself something sweet for Valentine’s Day, grab a few bracelets, and in doing so, you are spreading the plant-strong message.

And, in the end, you’ll be giving fresh vegetables to those in need.

Wear your heart on your sleeve and have a great, plant-strong Valentine’s Day.

To learn more about The Veggie Republic, head to their website for more details and inspiration:  http://www.theveggierepublic.com/

 

 

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Snow Storm Soup

As a child, we always begged our mom to buy canned soup.  It seemed so appealing, and those cherubic twins (who advertised the soup) were just too darling.  But, our grandmother was always busy making homemade soup, and most of the time, she added pastina, which were little, teeny-weeny pasta stars.  The pasta stars would change the texture of the soup, and also gave it a delicious flavor.

But, pastina isn’t plant-strong, and I totally love the texture it added.  With the impending snow storm that was my reality a few days ago, it was time to clean out the vegetable bin and make a hearty and delicious plant-strong soup. I was hoping that the soup would sustain me during the blizzard, and after shoveling snow.

This is one of those recipes whose ingredients are really “use what you have.”  I find that a dry saute of the vegetables adds a rich flavor to the soup base.  You just need to pay attention, and keep and eye on the veggies as they gently brown.

This is a quick and easy recipe, easy to follow, easy to make, and delicious to eat.

Snow Storm Soup

Ingredients

1 onion, finely diced

6-8 whole garlic cloves (no need to mince)

2 carrots, halved and sliced

4 ribs of celery, sliced thin

1 zucchini, quartered and sliced

2 cups of sliced mushrooms (fresh or frozen)

2 quarts of liquid (I like to use a container of low-sodium veggie broth and a quart of water)

1 can of low-sodium fire-roasted, diced tomatoes

2 cups of cooked beans (your favorite)

1 tablespoon of freshly grated Turmeric (or a teaspoon of dry)

3 tablespoons of nutritional yeast (or more)

1 cup of uncooked steel cut oats

2 tablespoons of hot sauce

2 cups of fresh, chopped kale, chard, or spinach.

Directions

Over a medium heat, saute onions, celery and carrots, stirring frequently.  As they begin to brown, add whole garlic cloves, and continue to stir.  Once the vegetables are translucent, add mushrooms and zucchini, then turn off the heat.

In a soup pot, add liquid (broth and water), canned tomatoes, hot sauce, and steel cut oats.  Bring to a boil, then, simmer for about 20 minutes, or until the oats are cooked.

Once the oats have cooked, add vegetables and turmeric to the cooked oats.  Simmer for about ten minutes.  Add beans and greens.  Add nutritional yeast. Stir well.

The garlic will be thoroughly cooked, and if you want, you can mash the cooked cloves into the soup.

And, BOOM, soup is on!

Serving Note:  Place fresh greens in the bottom of a serving bowl, cover with piping hot soup, then garnish with more greens.  Serve with a delicious salad, and you are golden, and plant-strong.

As long as you have an onion in your house, you can pretty much make any flavorful soup.  Having a mire poix on hand is always great, but, even if you don’t have celery or carrots, finely minced kale ribs can also be the perfect blend with carrots and onions.

This soup is so good that you can even eat it for breakfast!

And, the steel cut oats give me the same feeling as though my Nonna had made this delicious soup for me.

While people were running to the store for “blizzard food,” I was content making a bountiful and delicious soup for me and my family to enjoy!

#plantstronginthesnow

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