Eat Plants Love Premiere Edition

Eat Plants Love

D • PLAN FOO

ASED T- B

WHOLE

PREMIERE ISSUE - MARCH 2019

FPB W C ERTIFIED

Eat Plants Love Ltd 2019

Our mission is to reach the thousands of people sick with the side effects of the Standard American Diet (SAD). But we can’t reach all of those people without your help. In order for us to continue reaching people in this way, we are asking for a $15 annual subscription to help support our mission. $1 out of every subscription will be donated to a plant based non-profit. So, for just a little over $1 a month, you can get the latest plant based news, medical advances, exclusive plant based recipes, and help support our efforts to support others. As a bonus, at the end of the year, we will give subscribers a copy of all the recipes from all 12 issues in one digital cookbook for free! ($10 value). So please, consider supporting us and helping us reach as many people as possible. Feel free to share this newsletter with your friends and family.

EDITOR IN CHIEF

We need at least 200 subscriptions in order to proceed. Sign up here:

Shari Schmidt ART DIRECTOR

Doug Schmidt WRITERS

Shari Schmidt Doug Schmidt PHOTOGRAPHER

Doug Schmidt CONTACT

eatplantslove@gmail.com DISCLAIMER: All content is ours unless noted and sourced. We do not offer medical advice and, if you have a medical condition we highly recommend you have a discussion with your physician. Contact your physician anytime you make changes to your diet.

Cover photo by Keegan Houser on Unsplash

From the Editor Welcome to the premier issue of the Eat Plants Love Newsletter. The fast-growing plant based nutrition world is filled with information from so many sources. Doug and I, using our Eat Plants Love Facebook group, have been sharing the latest and greatest information and news in the plant based world to all of our members. We have conducted whole food plant based jumpstarts/ challenges for the last 4 years. Our challenges last only 10 days and after the challenges end, many of our participants are hungry for more support. Each of the challenges contain daily newsletters with information, recipes, videos, success stories, etc. But after the 10 days, so many are left thinking ‘now what?’ and many have said ‘I miss your newsletters!’. In order to meet the demand of our Eat Plants Lovers, we have created this pilot issue of the Eat Plants Love Newsletter. This issue is a labor of love and many hours of writing, editing and recipe testing. We created this newsletter in order to reach, and help, as many people as possible. March is Colon Cancer Awareness month and this issue is focused on colon cancer and fiber. In addition, March 17th is St. Patrick’s Day. You don’t have to be Irish to love the recipes in this issue celebrating St. Paddy’s Day. Doug created a delicious plant based reuben using his own seitanbased ‘corned beet’, cheez spread, and thousand island dressing.

And a St. Paddy’s day meal wouldn’t be complete without an irish soda bread. Doug really out-did himself with that recipe. Delicious!

Doug also has perfected his pretzels and has created a spicy, hearty mustard to go with it. We both hope you enjoy this premier issue!

Eat Plants. Love.

Shari and Doug Schmidt

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Soft Pretzel Heaven

“No butter, no oil. Just whole grain goodness!”

Most of us have had, and still crave, a soft pretzel as seen in airports and shopping malls.

Many of those are made with oil and butter and no way would they be made with whole grain flour. These babies answer the call. Pair it with our “Mighty Mustard” (page 24) and maybe a cold brew, and you have a winning combination.

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W.W. Soft Pretzels The pretzel has been in use as an emblem of bakers and formerly their guilds in southern German areas since at least the 12th century. source: wikipedia Combine yeast liquids and maple syrup in a stand mixer, Mix

and mix with the paddle for one minute until somewhat combined (or just mix by hand with a wooden spoon).

BASE 3 cup Whole Wheat Flour

Mix the flour, malt and mix with paddle attachment till just combined. Change to the dough hook and on low speed(#2 Knead

on my Kitchen aid) and knead for 5 minutes (or 10 minutes by hand). The dough should be stiff, and pull away from the side of the bowl easily. Cover the dough and let the dough rise for 1 hour.

Preheat

Preheat the oven to 450 degrees F Remove the dough from the bowl and place onto a clean

Divide

countertop. Divide the dough into 8 pieces (just cut it with a knife).

1pkg Yeast 1 Tbsp Maple Syrup 1 tsp Diastatic Malt Powder 1 can liquid from can of chickpeas 1/2 cup Water BATH 10 cups water 2/3 cup Baking soda

Boil

Combine the water and baking soda and bring to a boil on the stove.

Shape

Dip & Salt

Bake

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Roll each of the eight pieces into a long rope about 20 inches long, and shape each one into a pretzel.

Dip each pretzel into the soda bath for 30 seconds and place on a lined baking sheet. Sprinkle with coarse sea salt, pretzel salt or dip into Trader Joe’s Bagel Seasoning Bake for 8-10 minutes until the pretzels are golden brown.

Serve with Mighty Mustard(page 24) YUM!!

Pretzel salt for topping

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W.W. Soft Pretzels continued

Texture of dough before switching from paddle to dough hook.

Texture of dough after kneading with hook for 5 minutes.

Pretzels ready for baking after baking soda bath and sprinkled with toppings.

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Photo by Patrick Tomasso on Unsplash

Shortcuts, tricks, tips D. Schmidt Make your Own Vanilla When I attended the Culinary Institute of America for an advanced pastry course decades ago, I learned how alcohol can take an average dessert to something out of the ordinary. Kirsch, rum, brandy all infuse flavors that go way beyond plain old vanilla. In our house we do a twist on the generic vanilla. With vanilla extract being so expensive we make our own. It only requires two ingredients and a little time.

1 bottle of the cheapest spiced rum you can find.

4-6 vanilla beans ( these can be found cheap online Grade B is fine) Instructions: 1.Using a paring knife, carefully split the vanilla bean in half. This exposes the fragrant vanilla seeds on the interior of the bean. Alternatively you can chop the beans into 1/2 inch pieces.

2. Place beans in bottle and shake. Let sit for a week or more. The longer the better. Shake periodically to develop more flavor.

You can use any high alcohol content liquor. We like the added flavor in the spiced rum. Use as you would any vanilla extract.

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WHERE DO YOU GET YOUR FIBER? March is Colon Cancer Awareness month. Colon cancer can be directly linked to diet, usually one that is high in animal products and processed foods and low in fiber. Today we are going to talk s**t about fiber.

Ask someone who has eaten a plant based diet for a while what question do they hear the most about their lifestyle, and they will most likely say ‘Where do you get your protein?’. We have been habituated to ask that question by the industries that produce animal products. They want you to be worried. There are no hospital wings dedicated to protein deficiency (kwashiorkor) but plenty dedicated to treat the chronic diseases due to excess protein. The real concern, however, is ‘Where do you get your fiber?’

97% of Americans are fiber deficient. 97%! Why is that? How did we get to a place where our diets deviate so much from our natural diet? In the 1920’s, the first fast food chain opened. Then, people started to own their own automobiles and the drive-in business started growing. During World War I and II, people had victory gardens and grew a lot of their own vegetables and fruit. Usually one parent stayed home and was able to prepare meals from real ingredients. After the second world war, things started changing. Convenience was more important (think Hamburger Helper and frozen TV dinners) than health. There was profit in mass producing food that was not really food. White bread was the staple in every household. Bread without the fiber. People started eating more meat and dairy and eggs and then those industries were subsidized. Those industries became larger and more of an influencer on public policy. That brings us to today. People are eating animal products for every meal thinking that they need the ‘protein’ but have forgotten how to eat the food they were designed to eat to get their fiber. Enter the constipation remedies and pharmaceutical industries. Large corporations are making a fortune off of Americans’ poor diet. It doesn’t have to be that way. There is an alternative to pharmaceuticals and Metamucil. We just have to make friends with fiber again.

What is fiber? Why do you need it?

Dietary fiber is a plant-based nutrient that is sometimes called roughage or bulk and refers to the indigestible parts of plant based foods. It is a type of carbohydrate but it cannot be broken down into digestible sugar molecules like other ‘carbs’. Therefore, fiber passes through the intestinal tract relatively intact. While it is traveling through your digestive system, fiber does a lot of work keeping you healthy. Fiber is important to digestion and regularity, weight management, blood sugar regulation, cholesterol maintenance and has also been linked to longevity and decreasing the risk of some cancers.

Fruits, vegetables, whole grains and legumes are natural prebiotics. Prebiotics help keep your gut healthy by feeding your good gut bacteria what they need to thrive. Gut bacteria love to feast on fiber. Once you give your body the fiber it needs, probiotics are not necessary. (If, however, you have been taking an antibiotic, you might want

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EAT PLANTS LOVE PREMIERE EDITION FIBER continued to talk to your doctor about taking probiotics for a short time to help your gut microbiome get back to where it wants to be).

Fiber can be put into two categories: soluble and insoluble fiber, according to Colorado State University. Both soluble and insoluble fibers have important benefits. Soluble fiber is known to help decrease blood glucose (blood sugar) levels. It also helps lower blood cholesterol.

Insoluble fiber, on the other hand, speeds up the passage of food through the digestive system. This helps maintain regularity and prevent constipation. It also increases fecal bulk, which makes stools easier to pass.

Most plant-based foods contain both soluble and insoluble fiber with the amounts varying in different foods, according to the Mayo Clinic. Good sources of soluble fiber include beans, lentils, oatmeal, peas, citrus fruits, blueberries, apples and barley. Good sources of insoluble fiber include foods with whole-wheat flour, wheat bran, brown rice, cauliflower, potatoes, tomatoes and cucumbers. Some foods, like nuts and carrots, are good sources of both types of fiber. It is also advised to eat your greens with some healthy fats (like avocado or nuts or seeds) to help with fat soluble vitamin absorption.

How Much Do You Need?

The Institute of Medicine has set a recommended daily amount (RDA) for fiber intake. Men ages 50 and younger should consume 38 grams of fiber per day, and men 51 and older should consume 30 grams. Women ages 50 and younger should consume 25 grams per day, while their older counterparts should have 21 grams.

Where Can You Get Fiber?

Fiber only comes from plants. Animal flesh and animal products do not contain any fiber. Because Americans eat so many meat products, and usually with every meal, there is no room for the fibrous foods.

Eat more beans, nuts, seeds, berries, whole grains, leafy greens, and squashes!

These are some of the foods that will help you get more fiber into your diet: Lentils have 16 grams of fiber per cup (cooked) Bran flakes have 7 g of fiber per cup Berries like raspberries and blackberries have around 7 g per cup Apples with the skin on 4.4 g Pears with the skin on 5.5 g Split peas have a whopping 16.3 g per cup (cooked) Black beans have 15 g per cup (cooked) Lima beans have 13.2 g per cup (cooked) Pearled barley has 6 g per cup (cooked) Popcorn has 3.5 g per 3 cups Artichokes (medium) have more than 10 g of fiber Broccoli has 5 g of fiber cooked Turnip greens have 5 g of fiber cooked For more information, check out Dr. Greger’s video https://nutritionfacts.org/2015/09/29/where-do-you-get-your-fiber/ Fiber And Your Mood Did you ever think that eating a salad would affect your mood? Research shows that a diet high in fruits, vegetables, grains and legumes was associated with a lower prevalence of symptoms of depression. https://www.sciencedirect.com/science/article/pii/S0899900715005237?via%3Dihub The latest research on the gut microbiome is showing a strong association between diet and mood-relating

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EAT PLANTS LOVE PREMIERE EDITION The latest research on the gut microbiome is showing a strong association between diet and mood-relating behaviors. Based on the scientific evidence, the gut microbiota is associated with metabolic disorders such as obesity and diabetes and neuropsychiatric disorders such as schizophrenia, autistic disorders, anxiety disorders and major depressive disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/ According to studies, 70-90% of the serotonin in your body is made in the digestive tract. Serotonin is known as the happy hormone. Keep your gut microbiome happy with lots of plant foods and you will feel the happiness! http://www.caltech.edu/news/microbes-help-produce-serotonin-gut-46495 Fiber is important for your overall health. The only way to get fiber in your body healthfully is to eat a whole food plant based diet. If you do, you will get the fiber necessary to protect your body from disease by feeding your gut microbiome. Remember, only plants have fiber! Happy gut microbiome? Happy life!

For more information check out the following resources: The Microbiome Solution by Dr. Robynne Chutkan https://www.youtube.com/watch?v=sv-j8cLPLQ0 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245565/ https://www.medicalnewstoday.com/articles/321821.php https://www.forksoverknives.com/why-feeding-your-gut-bacteria-might-be-the-secret-to-better-health2/#gs.4hLkYGSO

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Stop Being a Crybaby Stop the Tears - How to cut an onion We have all experienced the tears caused by slicing an onion. Many of us don’t realize that we can minimize, if not completely avoid, the tears by just changing our technique.

Onions are part of the allium family. The strong pungent odor in onions is a compound called propanethial-s-oxide. When you cut the onion it is released into the air. When the chemical hits your eyes it turns into a form of sulphuric acid that causes your eyes to tear.

You can minimize this effect by chilling the onions before cutting. But one of the easiest ways is to change how you cut them. The sulphourous compounds are concentrated in the root end of the onion. If you avoid cutting that end you minimize the tearing effect.

Chopping an Onion into Cubes 1. Cut the onion in half through the root end. Peel back the skin and place cut side down on the cutting board.

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2. Starting just in front of the root end , begin making lengthwise cuts in the onion the size of the cubes you want.

3. Make slices across the onion. This will make perfectly sized cubes depending on the size of your cuts. Avoid cutting to the extreme end where the root end is. Discard, or save the root end for veggie stock.

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Cookbook Corner with Shari Shari reviews some of her favorite cookbooks

The plant based/vegan world is full of an endless selection of delicious cookbooks. Some people are addicted to drugs, alcohol or cigarettes. I am addicted to books.

Especially cookbooks! Since I embarked on this plant based journey 11 years ago after Doug’s heart attack, I have accumulated quite a collection. (That doesn’t count the hundreds of recipes I have saved on Pinterest.) I probably could cook something different every day for the rest of my life and never repeat a recipe! One of the places I have found fantastic recipes is on Brandi Doming’s site The Vegan 8. Over the last several years, I have made numerous recipes of hers that I found on her blog and I was never disappointed, so when she came out with a cookbook, I was so excited I had to get it! (I admit that I really don’t need a reason to get a cookbook, but I sometimes convince myself otherwise.)

The cookbook contains pantry suggestions, an explanation of the different pans to use for baking, and information about substitutions. Brandi’s recipes are all 8 ingredients or less (excluding salt, pepper and water). They are

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simple in number of ingredients but complex in flavor. They are well-written and easy to follow and are family friendly. The recipe photographs are mouth-watering and are included for every recipe. I don’t know about you, but I prefer there to be recipe photographs.

It helps entice me to choose a recipe and also let’s me know if I goofed somewhere.

The first meal I made from the cookbook was the BBQ Sweet Potato and Bean Soup (page 149) with the Sweet Potato Cornbread (page 179). I am a lover of barbeque flavors and sweet potatoes are my favorite tuber, and who doesn’t love beans? With that combination, how could it not taste good? I made the soup according

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COOBOOK CORNER CONTINUED THE VEGAN 8

to the recipe directions (except I don’t care for green peppers, so I substituted a red pepper). The soup was delicious, and hearty.

We had it for 2 different meals, and for one of those meals, I served it over a little brown rice.

It transformed the soup into a stew and it was just as tasty. The Sweet Potato bread was a nice addition to both meals that were rounded out by a green salad. The bread gave you that cornbread feel, but with a little sweetness from the sweet potato. I chose to leave out the optional sugar and it was sweet enough for us.

A few weeks later, I had a craving for a buddha bowl. I love bowl meals. They are usually packed full of nutrition and flavor and, because they are all in one bowl, they are easy to take to work for lunch. Since I am a huge sweet potato fan, I was drawn to make the Sweet Potato, Caramelized Onion and Rice Buddha Bowl (page 114). The clincher to this recipe is actually the coconut aminos.

Typically, I use soy sauce or tamari, but I had to see what the difference would be using the coconut aminos. Wow! (I was glad that I loved the coconut aminos since they contain less sodium than

soy sauce and tamari.) This bowl is filling, satisfying and delicious!

I did only use a half of a jalapeno (because I do not like things too hot and would rather add heat later than have it too spicy to eat).

If you like things hot, you could probably use the whole jalapeno.

Mine was not too spicy at all for me.

Over the February break from my day job, I had purchased some tempeh to use for the Eat Plants Love CHOPPED Challenge round 2 video, and knew I wanted to have it in a stir fry so I decided to make the Oil-Free Peanut-Veggie Stir Fry (page 72). This one caught my attention because I love peanut sauce. I wanted to make a whole meal out of it, so I added the tempeh I had, and some broccoli and cauliflower to get my greens in.

I have to admit that I was a little disappointed. It assembled easily and didn’t require any special ingredients or kitchen gadgets and the sauce was peanutty and sweet, but it was still missing something.

(I used the optional sugar and I would probably leave it out.) Both Doug and I added some sriracha and that made it better but it still was not something I would make again.

I have dog-eared several other recipes to try over the next few months. I highly recommend you check out Brandi’s blog at TheVegan8.com or purchase her book The Vegan 8. I hope you love her recipes as much as I do.

Brandi was kind enough to donate one of her cookbooks for The Good Life Challenge kick-off raffle in December.

If you have a cookbook you would like me to review, just send an email to Eatplantslove@gmail.com with ‘cookbook review’ in the subject and maybe I will review your suggestion next month!

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March is Colon Cancer Awareness Month Among cancers that affect both men and women, colorectal cancer is the second leading cause of cancer deaths in the United States. Each year, about 140,000 Americans get colorectal cancer, and more than 50,000 people die from it. (More than 33%!) Adults born around 1990 have twice the risk of colon cancer and four times the risk of rectal cancer compared with adults born around 1950, according to a study published by the National Cancer Institute. Our young population is at risk.

The American Cancer Society estimates the number of colorectal cancer cases expected in the United States for 2019 are 101,420 new cases of colon cancer and 44,180 new cases of rectal cancer. https:// www.cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html Most of the time, colon cancer is found in adults over age 50. However, the American Cancer Society guidelines now recommend that screening begin at age 45. Quite often, there are no symptoms. If you have any of the following symptoms, you could have polyps or colorectal cancer and not know it. That is why having a screening test is so important.

Some of the symptoms may include: - Blood in or on the stool - Stomach pain, aches, or cramps that do not go away.

- Losing weight and you don’t know why.

While these symptoms may be caused by something other than cancer, if you have any of them, see your doctor.

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Screenings There are several ways to test for colorectal cancer. There are stool tests, flexible sigmoidoscopies, colonoscopy, CT colonography (virtual colonoscopy).

Click here for more information about screening tests.

Dr. John McDougall (https://www.drmcdougall.com/misc/2010nl/aug/colon.htm) cautions patients not to just jump in and schedule a colonoscopy. There are risks involved and there are alternative ways to screen.

Prevention is Key Two of the simplest steps you can take to protect against colorectal cancer start on your plate. Eliminate red and processed meat—such as beef, bacon, cold cuts, ham, and hot dogs—and make fiber a large part of your diet. Colon cancer is one of the cancers that is directly related to diet. A whole food plant based diet is loaded with fiber (and absent of meat) and is your best defense against colorectal cancer. Eating just three servings of whole grains per day can reduce colorectal cancer risk by 17 percent. Focusing on fruits, vegetables, grains, and legumes will help protect you from this deadly disease.

You Have Power Your diet and lifestyle plays an integral part of your health. As many of you have heard before, genetics is the gun, but your lifestyle pulls the trigger. Changing your lifestyle (sleep well, don’t smoke, exercise, reduce stress) and changing what is on the end of your fork is your best defense against colorectal cancers.

More Information Dr. Michael Greger of Nutritionfacts.org has a series of relating to plant based nutrition. https://nutritionfacts.org/topics/colon-cancer/ PCRM https://www.pcrm.org/health-topics/colorectal-cancer American Journal of Clinical Nutrition https://academic.oup.com/ajcn/article/85/5/1353/4754401 Advances in Colorectal Research https://www.nih.gov/research-training/advances-colorectal-cancer-research

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Corned “BEET” Seitan

BASE 2 1/2 cups Vital Wheat Gluten 1/4 cup Chickpea flour

Remember that corned beef reuben you might have liked on marble rye?

VEGGIE MIX

Well this won’t be exactly like that but it is great sliced on sandwiches or cubed for use in a stew. It is a bit of work but so much better than store bought seitan. Once you have mastered a basic seitan it opens up a world of culinary possibilities. Great with our homemade “Mighty Mustard”.

1 Onion chopped 2 Tbsp Tomato Paste 6 cloves Garlic 1/4 cup Sauerkraut

1

Sauté onions and then add all the other veggie ingredients except beet powder. Cook till onions are tender.

2 Tbsp Fairy Dust 1 tsp caraway seeds

2

Puree veggie mix along with the beet powder in food processor or blender till a thick even consistency.,

1 1/4 cup Veggie Stock 1/4 cup Red Wine

3

Take all the brine ingredients and bring to a slow boil on the stove.

1/2 cup Beet Powder 1/4 cup Soy sauce or tamari

4

5

In a large bowl blend the base dry ingredients.

Mix the liquid veggie mix with the dry ingredients mix till all incorporated. This should be a soft mass of dough ragged in texture.

Layout a piece of cheesecloth on the cutting board. place the

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ragged mass of seitan on the cheesecloth in a loose loaf form.

Wrap cheesecloth around loaf. Using cotton twine tie each end shut. Then tie twine around the middle of the loaf 3-4 times.

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Lower the seitan into the boiling brine. Cover and cook on simmer for 1 1/2 hours.

Remove loaf and let cool. Remove the cheesecloth. It can be used

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at this point or you can also roast for an additional 20 minutes with a flavorful rub. We use a mix of smoked paprika, salt, pepper and garlic powder. Roast at 400° F for 20 minutes.

BRINE 2 quarts Water 1 cup Sauerkraut juice 1/2 cup Salt 1/2 cup Maple syrup 2 cups Cider Vinegar 1 Cinnamon stick 1 tsp Mustard Seeds 2 tsp Peppercorn 2 tsp Whole Cloves 8 Allspice Berries 12 Juniper Berries

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Refrigerate and slice as needed. Can keep in the fridge for up to a week.

4 Bay Leaves 1/2 tsp Ground Ginger

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SEITAN LOAFED AND READY TO WRAP Wrap with cheesecloth.

TIE OFF Covered with cheesecloth and tied off with cotton twine. Ready to be boiled. The boiling will cause the loaf to expand and firm up.

READY FOR SANDWICHES

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How to Make a Reuben INGREDIENTS Whole grain bread preferably Rye Sauerkraut 1000 Island Dressing (page 25) Corned ‘Beet’ Seitan (page 19) Mighty Mustard (page 25) Swiss Cheez Fondue Sauce (page 27) 1

Take bread and on one half apply thin layer of mustard.

2

Take thinly sliced seitan and place on top of mustard.

3

Top with 1000 Isalnd dressing and then sauerkraut.

4

Top with Swiss Cheez Fondue Sauce and last slice of bread.

5

Toast on a griddle or panini press.

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Add Some Spice to You Cooking Mighty Mustard

Mighty Mus

Tofu Tofu Mayonnaise Mayonnais

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ur

stard 1000 Island Dressing

se

Plant Based Fairy Dust

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Mighty Mustard INGREDIENTS

1ooo Island Dressing INGREDIENTS

3/4 cup Brown Mustard seeds

½ cup Tofu Mayonnaise

1/4 cup Yellow Mustard seeds

2 Tbsp Ketchup

1 cup Water or Dark Beer 4 cloves Minced Garlic 1/2 cup Cider Vinegar 3 Tbsp Maple Syrup 1 tsp Turmeric

2 tsp Sweet Pickle Relish 1 tsp White Onion finely minced 1/2 tsp Smoked Paprika 1/8 tsp Salt dash Pepper

1 tsp Salt 1/2 tsp Pepper Soak brown and yellow mustard seeds with water or beer in a bowl overnight (8-12 hours). If the seeds soak up the liquid too quickly, add more liquid.

Transfer the drained, soaked mustard seeds to a food processor or blender along with all the other ingredients. Blend until desired consistency is reached.

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Blend all the ingredients together. Keep covered in the refrigerator until ready to use. Use within 5 days.

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Tofu Mayonnaise INGREDIENTS 1/4 cup Cashews soaked for at least a few hours 7 oz. Firm Tofu 4 tsp Lemon Juice 1/2 Tbsp Rice Vinegar 2 Tbsp Cider Vinegar 1 Tbsp Dijon Mustard 1 1/2 Tbsp Maple Syrup 1/2 tsp Salt

Directions 1. Place all of the ingredients in a blender and blend till smooth. Scrape down periodically and blend some more.

2. Store in a refrigerator for up to a week.

Fairy Dust INGREDIENTS 1 1/2 cup Nutritional Yeast 1 Tbsp Onion Powder 2 tsp Garlic Powder 1 Tbsp Smoked Paprika 2 tsp Turmeric 1/2 tsp Pepper 1/4 tsp Dried Thyme 1/4 tsp Dried Majoram 1/4 tsp Dill Weed (not seed) 1 tsp Dried Parsley

Directions Place all ingredients in a blender or food processor, and process until finely ground. Store in a covered glass jar at room temperature. This makes an excellent all-purpose seasoning for sauces, gravies, and soups.

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Quick & Easy

Irish Soda Bread Makes 1 large loaf 1

Pre-heat the oven to 375° degrees.

2

Prep pan. We use a cast iron skillet for baking. We cut out a piece of parchment paper to line the bottom of the pan so the bread doesn’t stick to the pan. You can also just place on a lined cookie sheet or round baking pan.

3

Blend non dairy milk and lemon juice together. Let sit for 5 minutes.

4

Add maple syrup.

INGREDIENTS 1 1/2 cups Non-dairy Milk 2 Tbsp Lemon Juice or Vinegar 2 Tbsp Maple Syrup 3 cups Whole Wheat Flour 1/2 cup Almond Flour/meal 1/2 cup Oat Flour

5

Blend all dry ingredients (except the raisins and caraway seeds) together in a large bowl.

4 tsp Baking Powder 1 tsp Baking Soda

6

Add liquid to dry mixture and stir until just combined. (Do not stir too much as this will make the final product tough).

1 tsp Salt 1 grated rind of one orange

7

Add the raisins and caraway seeds and mix until evenly distributed.

8

Shape the dough into a rough round shape and place in the lined pan.

9

Before placing in oven. Using scissors or a knife, cut an x in the top of the bread about ½ inch deep. Bake for 30-40 minutes till lightly browned on the edges and a toothpick or knife when inserted comes out clean.

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1 cup Raisins 2 Tbsp Caraway Seeds (optional)

Swiss Cheez Fondue Sauce This can be used as a fondue sauce or a great addition to the ‘Reuben� sandwich 1 cup raw cashews soaked 1/2 cup diced russet potato 1 garlic clove 2 tablespoons white miso paste 1 tablespoon Dijon mustard 1 tablespoon lemon juice 2 teaspoons tapioca starch 1/2 teaspoon white pepper 1 cup unflavored and unsweetened non-dairy milk, divided 2 teaspoon apple cider vinegar 1 cup dry white wine Salt to taste 1

Soak cashews for at least 4 hours.

2

Mix non-dairy milk and cider vinegar together.

3

Add all ingredients except wine into blender and blend.

4

Add wine to a small pot and reduce by half on the stove.

5

Pour the liquid mixture into pot with wine and heat until the mixture begins to thicken.

6

Use as needed. Will keep for up to 5 days in the fridge.

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Video Tips for Making Pretzels

CLICK THIS LINK FOR ACCESS TO VIDEO TIPS.

MAKING PRETZELS HTTPS://YOUTU.BE/65BLZZPWBWS

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Shari embarked on this plant based journey after her husband Doug had a heart attack in 2008 at the age of 49. She sought out as much information as possible on the effects of a plant based diet. In 2014 Shari earned her certificate with eCornell in Plant Based Nutrition. Doug and Shari continue to learn as much as they can about the effect whole plant foods can have on health. Since 2015, Shari and Doug have led plant based challenges. Each year the number of participants have increased. In January 2018, 1300 people (from 35 school districts) participated in a challenge, earning a segment on Good Morning America. The January 2019 challenge had 3300 participants from 75 school districts! Both Doug and Shari are certified CHIP facilitators and Doug is Health and Wellness Director for his school district and earned his ROUXBE Plant Based Professional Certificate in 2018.

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