Salads For A Full Meal: How I've Resisted Them & Now I'm Learning To Make Them! RECIPES!!:-)

My own pasta salad with vinegar,
sundried tomatoes, carrots, scallions &
rice pasta

So I haven't eaten salads consistently in years.  If I ate them at all I ate them out.  I rarely if ever made them at home!  I think because when I was dieting all those years (and failing again and again), salads were a staple.  Eating them reminds me of those unhappy days and so I avoided doing that often since entering recovery!

But then I became a vegan!  And by force of my dietary limitations (gluten-free, soy-free, sugar-free) I'm starting to slowly warm to them.  All of a sudden I'm discovering that you can actually eat salads for complete, nutrient dense meals!  And eating them makes you feel well nourished and energetic!  

The only thing is, I was kind of at a loss on how to create a diverse enough salad to keep me satiated AND provide me with a wide variety of nutrients.  

Enter the amazing vegan low-fat blog world.  

I am so grateful to all my favorite bloggers for teaching me how to do this!  I've been easing into this slowly but the more I read Wendy's (Healthy Girl's Kitchen) posts on how she and her husband eat a salad for dinner nightly, the more I'm becoming jazzed up to actually give this whole salad thing a try!  At first I didn't think it was practical--how was I going to find the time to prep all the raw veggies, etc, during the week!  And what was I going to put on it for dressing??  But then Wendy once again came to the rescue--just recently she posted that she makes all their salad dressings for the week once on the weekend and she also shared the helpful information that without the dressing, a prepped salad can last for several days!

So I'm going to start trying it!  For my food plan next week salad is going to factor in prominently!  My life is becoming more complicated with each passing day and I'm set to travel nearly all of March so I'm going to need some simpler foods to prepare while I'm on the road.  I'm thinking HELLLLOOOOOO Soups and Salads!  

Some great resources in the blogosphere that I have found to guide this new food category for me include:

Tons of AWESOME resources in Wendy's blog "Healthy Girl's Kitchen:"

HGK's No Oil
Caesar Salad Dressing

• The BIG List of No-Oil Salad Dressings: Wonderful dressing options from multiple sources!  Ranging from Dijon Pistachio Dressing to Chef AJ's Husband's Favorite No-oil Balsamic Vinaigrette!
• How To Build A Nutrient Dense Salad
• Time-Saving Tips To Make Salads AND A RECIPE: Roasted Kabocha Squash, Dried Fig and Walnut Salad
• My absolute favorite salad dressing I've made so far:  HGK's No-Oil Caesar Salad Dressing!  I alter it by not adding the soy sauce.  Instead I add 1/4 cup oat milk (original flavor) AND I add 2 full mini bottles of capers instead of just 2 Tbl!  I think I like the flavor of capers...hehe:-)

Fantastic posts on Susan Voisin's blog "Fat-Free Vegan Kitchen:"

• Right up my alley:  Tips for Eating Salads When You Don't Want To & RECIPE:  Hidden Cashew Ranch Dressing!
• RECIPES:  Salad recipes galore!!  Such a large list and so much variety!  Everything from Artichoke Pesto Pasta to Thai Salad in Pineapple BBQ Sauce!
• RECIPES:  Salad dressings: Once again a wide variety of types of dressings, ranging from Blueberry Vinaigrette to Guacamole Goddess Dressing

Other Amazing Salad RECIPES I like:

• My New Roots Roasted Sesame Winter Slaw
• Romaine & Avocado Salad with Cilantro-Lime Dressing from the Party Vegan Cookbook by Robin Robertson

A BIG thank you to all you bloggers out there who give us SUCH great salad recipes and "how-tos!"

Do you all eat many salads?  If so what are your favorite combos and do you have any favorite healthy dressings to recommend?  Would love to learn more from y'all!!

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions. 

Craving Something Sweet?! Try These Sugar-Free, Gluten-Free, Vegan Valentine's Day Treats!! RECIPES!!:-))

Well its that time of year--the really challenging time of year for those of us who have chosen a sugar-free, gluten-free life :-)  Its chocolate selling season--um, I mean Valentine's Day!  


To help us all stay plant-strong, sugar-free & gluten-free while we celebrate the ones we love, here are some Valentine's Day-friendly dessert recipes I've sampled from the blogosphere!


What are YOU doing for Valentine's Day this year?  Any special recipes you want to share?!:-)

ALL RECIPES ARE VEGAN & GLUTEN-FREE

Completely Sugar-Free Recipes:

• Chocolate Chia Pudding by Susan Voisin from the Fat Free Vegan Kitchen
• Ambrosia by Susan Voisin from the Fat Free Vegan Kitchen
• The Healthy Librarian's "No-Fat Pina Colada Dessert" (scroll to the bottom of the post for the recipe)
• Healthy Girl's Kitchen's post on "Rip's Dessert ideas": "The Unnamed Dessert" (that features dates--YUM) and "Avocado & Raspberry Pie" (sounds bizarre but Wendy insists avocado & chocolate combos are good & I trust her judgement!)
• The Vegan Epicurean's Strawberry & Banana Sorbet

One of my favorite gluten-free, sugar-free bloggers Amy Green of "Simply Sugar & Gluten Free" is having a baby and a bunch of the bloggers in the gluten-free, refined sugar-free community are having a virtual baby shower for her!  The result is some awesome recipes (most use coconut sugar)--I've tried to pick out a few of the Vegan ones!

• She Let Them Eat Cake Blog's Gluten-Free & Vegan Gingersnaps
• Cook It Allergy Free Blog's Gluten-free Apple Streusel with Maple Cinnamon Glaze (obviously the Maple part has Maple Syrup in it so if you eat that, this recipe is for you!)  
• And since I mentioned Amy--here is one of her recipes:  Raw Date Truffles

If you eat agave nectar:

• Chocolate Chip Cookies
• Vanilla Cupcakes with Chocolate Icing
• ICE CREAM:  The Golubka blog has recipes for Vanilla Ice Cream, Rose Ice Cream, Pomegranate Sorbet and something called a "Rose Petal Mille-Feuille" which sounds very fancy and looks delicious!!  All are made with coconut as the base.

If you eat coconut sugar:

• Diet, Desert & Dogs Blog's Chocolate Mint Truffles
• Post Punk Kitchen's Raspberry Truffle Brownies--can sub in date sugar, coconut sugar or any other dry cane sugar substitute

Ok folks I hope that helps!!

Happy Heart Day to You & Yours! :-))

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

WOWOWOWOWOW!! The Blog has past 20,000 page views!!!!!!

Today!  Yay!

Oh my gosh!  I come back from vacation just in time to see that the blog has now past 20,000 page views!!  That is incredible!!!

2007

 When I started this blog three months ago, my primary purpose was to be of service, to share my experience and to gather & organize important information on the vegan, sugar-free, gluten-free, anti-inflammatory lifestyle.  A secondary goal was to build a warm, loving community of support amongst blog readers & fellow bloggers.  I feel that the blog is reaching both of those goals today and I have all of you to thank for it!  


It really makes me feel amazing to know that so many of you relate to my story.  I LOVE hearing yours too!  


As a doctor, I learned early in my career that you can never judge a person's insides by their outsides!  EVERYONE has a story and there is always something of value to learn from each person who crosses our paths.  I feel privileged to have you trust me (and the blog community we have built here) enough to share YOUR experiences with me--via comments, emails and Facebook.  


As we grow together I hope you will share the resources on this site with your family and friends that are interested in health, medicine & pain-free living.  By working on your own health and well-being you will attract others to your lifestyle simply because you can demonstrate that a truly vibrant life is possible!  At least that has been my experience!  


Thank you for being here & participating in the conversation!
With gratitude,
:-) Dr. Cat

Coming Up 

• Sugar-Free, Gluten-free Vegan Sweets for Valentine's Day!!
• Preparing for a Joint Replacement--What can YOU do?
• SLEEP:  Why Is it Critical for Your Health ~ Join the Sleep Challenge!!!
• What Do You Do When You Are Vegan & Your Family/Spouse Is Not?!
• What The Happy Nurse & I Are Eating This Week & The Recipe of The Week!!

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

Eat Delicious Food, Drop Weight Like Crazy, Save Money & Feel Amazing: Just a Few Reasons I LOVE Being Plant-Strong!

Plant-strong eating rocks!!


One thing that I like about my new vegan lifestyle is that it has gotten SO much easier to continue my physical recovery (health & weight loss).  


In Dr. Esselstyn's book one of the parts that really stuck out to me is the section where Ann Esselstyn shares that with this diet there is no "calorie counting" and no "portion-control" dieting techniques involved. (This is good because I don't do diets anymore!)  Its very simple.  If you start gaining weight--eat less starch.  If you are losing weight too fast--eat more starch. And that is it. I didn't really buy that explanation until I started practicing a plant-based no-oil low-fat diet.  I'm not 100% oil-free 100% of the time but I do my best and guess what?  It really is as simple as Mrs. Esselstyn described! 


Why is it simple?


No Calorie-Counting
I tried at first to work my vegan diet the way I worked my food plan before veganism:  weighing and measuring my food, portioning things on my plate so half of the plate was veggies, 1/4 was protein (beans) & 1/4 was starch (grains).  This worked solidly for me in the past--I lost 70 lbs doing it after all & I totally recommend it!  But in my new food plan of low-fat plant-based eating, these tried and true methods never worked because I was hungry a few hours later AND with all the beans I was eating I began to have some unwanted GI side effects which caused me great embarrassment!! 


So after discovering that the World Health Organization actually ONLY recommends protein as 8-10% of your diet (0.81g/kg body weight per day), I decided to stop stressing out about the balance of portions, reduce the excessive use of beans and just eat whatever no-oil, low-fat vegan food I can find.  So far this has been working for me--mostly because I stay away from the processed vegan foods & I continue to maintain my sugar-free, gluten-free lifestyle with a strong preference for anti-inflammatory foods! I also make a conscious effort to eat a WIDE variety of colorful foods--particularly a lot of dark leafy greens.  Its pretty hard to overeat because all the FIBER is exceptionally good at doing what it was designed to do:  fill us up!!  Its also pretty easy to eat reasonably because I'm avoiding all the "Standard American Diet" foods that were designed to addict us!  


Weight Loss Without Effort
Obviously for me since I have an eating disorder, there is effort involved with regards to my emotional and spiritual stability BUT the mechanics of weight loss & physical recovery are SO much easier than the first 70lbs I lost without being a 100% vegan.  I've literally effortlessly dropped 30 lbs in the last few months since starting a 100% plant-based diet with minimal fats.  


I actually think I've dropped more than that because my husband kept coming up to me yesterday and telling me I need to buy new pants because I can fit my fist between my belly button and the waistband they are so big!  I protested and say I just bought these pants 2 or 3 weeks ago--but I guess the weight keeps sliding off.  So I'll head back to Goodwill or Salvation Army sometime this week (and YES I shop there because why the heck would I buy full-priced clothes when I have to keep buying new ones that fit?!  Besides, you can find some gorgeous clothes there in perfect condition.  I even get work clothes there and no one has any idea--at least until I just published it here! :-))  This need for smaller sized clothes has happened multiple times in the last few months.  


As you know from my "Dear 268 Pound Me," I don't weigh myself often so I'll let you know in February or so where I am!!  I still have more weight to lose to get to my healthy weight per medical science so for now, I'll keep doing what I'm doing!


I Eat A Lot
Of course, I work my 12 step compulsive eating recovery program to prevent binge & compulsive eating behaviors, but I do eat a TON of interesting, delicious food.  When I share at work that I'm now vegan as well as the sugar-free, gluten-free from before, everyone looks at me like I have two heads and ask me what in the world I eat?!  Um, Soups & Stews & Pasta & Pizza & Sandwiches & Dips & Rice & Casseroles & Curries!  Oh yeah, I forgot!  I also eat a TON of Fruits & Vegetables!  Then I take off my little tupperware top and let people sample my lunch.  Most common response:  "What was that recipe again?  That's SO good!"  Seriously, you'd think eating fat-free plant-based foods would be tasteless or something (at least that is what I used to think!) but it actually tastes AMAZING if you use great recipes & great cookbooks!


We Save A LOT of money
People always say "isn't eating a vegan diet expensive?" Um, my answer is a resounding NO!  My husband and I have saved SO much money since switching to a vegan diet.  Just think about how much beans, rice, fruits and vegetables cost compared to meats & dairy products?  If you eat 100% organic all the time than it can be expensive but we take advantage of frozen organic veggies which seem to be cheaper than fresh a lot of the time.  We also can't eat 100% organic 100% of the time, mostly because we are on a tight budget (thank you my nightmare of student loans) and there aren't always organic options available where we live so we do the best we can!  To combat the pesticides as best we can, we wash all our fruits & veggies with this organic vegetable wash called "Fit." Just water really doesn't remove any of those pesticides and soap tastes bad!


We also save money by buying dry beans in bulk from our local health food store & we don't eat a lot of nuts or tofu.  We also don't eat any "faux" meats or things like vegan mayonnaise or vegan margarine etc.  The processed items do tend to be more expensive so we stay away from them.  We operate usually on a tight "cash only" envelope system so we can only spend so much on groceries each week!  We cook and bring all of our lunches to work & fix our own snacks, etc.  Planning our food in advance really keeps costs down too.


I Feel Good & Know That I'm Being Good To My Body
With every bite I put in my mouth, I know I'm helping reduce my risk of getting heart disease, stroke, cancer and diabetes.  With every bite I know that I'm making a conscious choice to live an active, productive life that doesn't end with frailty & a nursing home bound existence.  With every bite I can feel my body get stronger & my energy levels rise.  I don't drink caffeine at all but I have more energy with a plant-based diet than I have in YEARS!  This way of eating is guaranteeing me health in a way no other diet can.  And that feels good.


Ok! So that is why I'm a huge fan of plant-based eating!  Do any of you have stories of your own experiences with a plant-based diet?  I always love to hear some inspiration! :-)
The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

Build a Healthy Immune System with FOOD! ~Part 2~ SuperImmunity for KIDS!!

Yup that's me as a little girl!:-)

What a perfect time of year to make a change in the way your family eats!  Remember that YOU have the power to influence your kids' health destinies by changing what they eat!  So, if you have any children in your life--this second post in my kids series is for you!!!   And before you stop reading my non-parent readers, children in many ways are biochemically little adults so pretty much everything in this post is relevant to all of us adults as well! So you might find some good information here after all!  


I have been featuring Dr. Leo Galland's outstanding book: "SuperImmunity for Kids" and last time I talked about nutritional assessment when treating common childhood ailments.  Now lets continue with Part 2--my best effort at a condensed summary of some key points in the book.


After reading Dr. Galland's book "SuperImmunity for Kids" from cover to cover multiple times I have gleaned the following random pearls of Dr. Galland's wisdom to make kids as healthy as possible:


1) Chronic yeast or mold in children's bodies can weaken their immune system significantly and cause recurrent infections that never completely resolve.  If your kids go on antibiotics or if they have had recurrent infections after going on antibiotics in the past, ask your pediatrician about whether treating them with a prolonged course of Nystatin (yeast eliminator) is appropriate.  Dr. Galland appears to recommend a yeast-elimination diet + anti-yeast medication after all antibiotic use in kids.


2) As much as possible, kids should not eat sugar.  It causes significant behavior & medical problems and sets kids up for a lifetime of health issues.  Toxicity from sugar can mimic ADHD, can prolong bacterial infections, and cause kids not to absorb other nutrients in their diet.  Dr. Galland suggests that kids who crave sweets are nutrient-poor and need a more nutrient-dense diet with antioxidants and EFAs (Essential Fatty Acids).  This is not to mention the other effects of sugar on kids' immune systems and inflammatory states--childhood obesity is massively on the rise and I've seen way too many kids under the age of 12 with Type 2 Diabetes!!!  Now I know all you parents out there are rolling your eyes right now saying "Yeah, right, how am I ever going to get my kid to not eat sugar!" Well next time I'll post Dr. Galland's advice on how to encourage nutrient-dense eating in kids along with a few suggestions of my own & other blogs to reference that may be helpful! 


3) Essential Fatty Acids (EFAs) are the magic missing ingredient in diagnosing a LARGE variety of illnesses in toddlerhood and childhood.  Dr. Galland recommends the following daily flaxseed oil dose regimen for kids to boost their immune system's ability to function: 

1 to 2 years old	1 teaspoon daily
2 to 3 years old	2 teaspoons daily
3 and up	1 Tablespoon daily

Instead of flaxseed oil he notes that you can use walnut oil as well.  Per Dr. Galland, whole food plant-based EFA sources include walnuts, beans (especially soy, kidney and navy), tofu and freshly ground flaxseed meal.

4) Providing kids with a nutrient-rich diverse diet with a focus on anti-oxidant foods is the KEY to improving their immune system!  Now you know I am a fan of anti-inflammatory eating and using anti-oxidant foods to your best advantage as adults.  Well the same applies to kids.  Here is a list of whole food plant-based sources for the anti-oxidant building block vitamins and minerals kids desperately need!  (Of note, Dr. Galland's list in his book SuperImmunity does include animal sources of these vitamins/minerals.  I have chosen to exclude those since I only eat a plant-based diet and supplement his list with other plant-based sources, but if you do have your children eating meat,etc, then you can get this information in his book!)

Vitamin A	carrots, sweet potatoes, winter squash, red peppers, pumpkins, broccoli
Vitamin C	citrus fruits, tomatoes, strawberries, red peppers and broccoli
Vitamin E	oatmeal, sunflower seeds, hazelnuts, almonds and unrefined EFA-rich oils
Vitamin B-3 (Niacin)	whole grains (except corn), beets, nutritional yeast, sunflower seeds, cayenne peppers, peanuts
Copper	sesame seeds, tofu and kidney beans
Manganese	brown rice, oatmeal, split peas, almonds, peanuts, hazelnuts, pecans, walnuts and blackberries
Selenium	oatmeal
Sulfur	high-protein foods like legumes
Vitamin B-2 (Riboflavin)	mushrooms, soybeans, almonds
Zinc	avocados, raspberries, apricots, blackberries, dates, longan berries, and pomegranates, asparagus, brussels sprouts, peas, pumpkin, and chard

Ok, so thats all for now!  Next week I'll share Dr. Galland's advice on HOW to actually get your kids to eat healthy!  He talks in his book "SuperImmunity for Kids" about how to protect your kids and fight the "junk-food junkies" in our world of processed food so I'll share that with you along with a few Mom & Dad written blogs to help support you parents along the way!

Coming Up:

• How I Deal With Temptation!
• The Clear Skin Diet and My New Soy-Free Life!
• Treating Pain with Food--more thoughts
• Foods That Make You Feel Good (A New Series Featuring Individual Foods & Their Nutrient Power)

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

Fantastic news! Ms. Lindsay Nixon's NEW Cookbook is out!!! The EVERYDAY HAPPY HERBIVORE!!! Special RECIPE preview!!!

I literally just left a patient's hospital room where I was counselling him on the health potentials of a plant-based diet and came back to my office, only to hear the best news! 

I'm VERY excited to share that my FAVORITE chef, Lindsay Nixon, has just put out her NEW COOKBOOK:  THE EVERYDAY HAPPY HERBIVORE!!  I had already given the patient the information on her first cookbook (The Happy Herbivore Cookbook), but it looks like after I finish this post--I'm going to head back in there and give him the information on how to get THE EVERYDAY HAPPY HERBIVORE! as well! Not only is her food super healthy, but it also is delicious--this is why I share about her to my patients! If they cook her meals, I know they'll stick to the lifestyle changes I recommend!

Now you all know how I raved about Ms. Nixon's culinary and nutritional talents in my previous posts: here and here so I of course can't wait to get the new cookbook.  She has been kind enough to share one of the recipes from THE EVERYDAY HAPPY HERBIVORE! with me to provide all of you with a "taste" (so to speak) of what we can look forward to in this new effort!  Check the end of this post for the recipe for a fantastic looking Sweet Potato Dal!!  YUMMMMMMMM!!  And you can BUY her new cookbook, The Everyday Happy Herbivore, on Amazon by clicking HERE

A little background on Ms. Nixon from her impressive press kit:
"Lindsay S. Nixon is a rising star in the culinary world, praised for her ability to use everyday ingredients to create healthy, low fat recipes that taste just as delicious as they are nutritious. Lindsay's recipes have been featured in Vegetarian Times, Women's Health Magazine and on The Huffington Post. Lindsay is also a consulting chef at La Samanna, a luxury resort and four-star restaurant in the French West Indies. You can learn more about Lindsay and sample some of her recipes at happyherbivore.com

After vegan chef Lindsay S. Nixon wrapped up her popular cookbook The Happy Herbivore Cookbook last year, she went back to her kitchen in her new home of St. Maarten. Island living encouraged Nixon to come up with simpler fare, which led to a follow-up cookbook focusing on recipes that bring tasty back to quick-and-easy.

Now, in Nixon's much-anticipated follow-up cookbook, THE EVERYDAY HAPPY HERBIVORE!!  , readers will see, once again, that just because plant-based eating is optimal for health, it doesn't have to also be expensive or time-consuming.

THE EVERYDAY HAPPY HERBIVORE!!  includes more than 175 doable recipes--recipes that are so quick and easy, you could cook three healthy meals from scratch every day like Nixon does.

Each of Nixon's recipes are made with wholesome, easy-to-find, fresh ingredients and include no added fats. With additional notes indicating recipes that are ideal for preparing ahead of time and those you can whip up with just a few dollars, THE EVERYDAY HAPPY HERBIVORE!!   will be the must-have cookbook for anyone desiring a healthier, happier menu!"

A FREE RECIPE FROM HER NEW COOKBOOK THE EVERYDAY HAPPY HERBIVORE!!  

Sweet Potato Dal |
serves 2

This soup is Dal-icious! It’s so flavorful you’ll want seconds. and thirds!

1 small sweet potato, skinned
1 small onion, finely chopped
3 garlic cloves, minced
red pepper flakes
1/4 tsp turmeric
1/4 tsp garam masala, plus extra
1 cup vegetable broth, plus extra
1/2 cup red lentils
4 cups spinach, or more
salt

Dice sweet potato into small ½-inch cubes, and set aside. Line a medium pot with a thin layer of water and saute onions and garlic for a minute. Add a pinch or two red pepper flakes and continue to cook until all the water has cooked off. Add turmeric, ¼ tsp garam masala and stir to coat. Add 1 cup broth, uncooked lentils, and bring to a boil. Once boiling reduce to low, cover, and simmer for a few minutes, about 5. Add sweet potatoes, bring to a boil again and reduce to low and simmer, until lentils are fully cooked (they expand and the sauce thickens), about 5 minutes more. Check periodically to see if you need additional broth (I tend to add an extra ½ cup but it can vary). Once lentils are cooked and sweet potatoes are fork tender, taste, adding more garam masala as desired (I like to add another ¼ tsp but some blends are stronger than others). Add spinach, continuing to stir until spinach cooks down and softens. Add salt to taste and serve.
Per Serving: 232 Calories, 0.9g Fat, 42.2g Carbohydrates, 17.7g Fiber, 4.7g Sugar, 15.4g Protein

Coming Up This Week:

• BOOK REVIEW:  "29 Gifts!"
• SuperImmunity for Kids ~Part 2~!
• Practical Stuff:  Kitchen Tools That Help & Products I Like!

Coming Up Next Time on Medical System Tuesday: 

• Tip #9 For The Best Hospital Care:  Pay Attention ~ Insider Tips on How to Get the BEST Medical Care in the Hospital ~

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

RECIPES & Ideas: Snacks! YUMMY & Portable Plant-Based Snack Food--all sugar-free, gluten-free & without adding oil or fat!!

My schedule has been characterized as "insane" and I know that a lot of you can completely relate!  That said, if you are working in health care than you know how poorly "putting yourself first" and "taking breaks" is regarded!


So when it comes to snack foods I need things that include:
1) Eat Standing Up or On the Drive Home:  Quick bursts of good filling energy that makes me feel like I can keep going without having to set up a table-top to eat from!
2) Eat at My Desk:  Something I can eat without silverware and look forward to grabbing during a break from the action
3) Sweet Things:  Sometimes living sugar-free can be a bit of a challenge!  Bring on the mock desserts that I make for myself without any added sweeteners--my blueberry "cobbler" nighttime snack for example or my homemade applesauce!
4) Salty/Savory Things:  Yes this is a heart-healthy diet but I don't think a little added salt now and then is going to kill me since we aren't eating added salt in our main meals!


There are some awesome recipes for snacks in the Vegan blogosphere that I want to try:  
The Fat Free Vegan: Microwave potato chips, roasted curried chickpeas, kale chips!
Robin Robertson's Spinach & White Bean Fritters (I think I'll be able to modify these by baking them?)
Robin Robertson's "Finger Lickin' Tempeh Fingers" from her book: "Party Vegan"


AND, here are a few ideas that my husband and I use!

• Items You Can Eat Standing Up or On the Drive Home
• Homemade Oat Bars from dates, bananas, dried cranberries & oats

• Homemade Trail Mix (raw rolled oats, raisins or prunes, raw irish/steel cut oats)
• Mexican Chickpeas (we use the chickpea filling from the Happy Herbivore's Chickpea Taco's using this AWESOME homemade taco seasoning mix --you can snack on these & they are super yummy, kinda crunchy & filling!)
• Fruit of course!
• Air-popped Popcorn (The Healthy Librarian has a recipe here, just scroll to the bottom of the post)
• Items You Can Eat At Your Desk
• Homemade & Store-Bought Tahini-free Bean Dips: (with my favorite oil-free cracker: Mary's Gone Crackers) 


• black bean, white bean, hummus, lentil, etc
• right now my go-to hummus recipes are in the Dr. Esselstyn's Prevent & Reverse Heart Disease.  My main favorite is made with chickpeas, garlic, tahini, dijon mustard and spring onions!  
• another favorite is Ann Esselstyn's Artichoke Bean dip (also from Prevent & Reverse Heart Disease.
• Salsa! (with my homemade tortilla chips)
• garlic chipotle (my favorite Trader Joe's flavor), pineapple, fire roasted, etc
• Sweet Things
• Homemade Blueberry "cobbler" (thawed frozen blueberries with oat milk & toasted rolled oats)
• Homemade Banana "ice cream" (Ann Esselstyn's recipe:  frozen peeled bananas mixed in a blender or food processor--instant ice cream.  This is seriously & surprisingly delicious!)
• Frozen Mango (THANK YOU Trader Joes for your nicely peeled & cubed frozen mango!)
• Sugar-free Homemade Applesauce (see my recipe from my previous post here.)
• Dates or Figs (I try to eat no more than three of each when snacking because of their high glycemic index)
• Salty/Savory Things:
• Homemade Sweet or White Potato Chips (see microwaved potato chip recipe above--I season mine with garlic powder & kosher salt)
• Homemade Tortilla Chips
• I just take plain corn tortillas and bake them in the oven at 350 until they turn brown & then I break them into pieces and use them as chips.
• Homemade Veggie Chips 
• Baked Kale Chips: By Mrs. McDougall from Dr. McDougall's Newsletter (click here)

What are YOUR favorite snacks?  I'm always looking for more recipes--any ideas?  Please post in the comments section :-)

Coming Up on Medical System Tuesday: 

• Tip #8 For The Best Hospital Care:  Be Nice ~ Insider Tips on How to Get the BEST Medical Care in the Hospital ~

Coming Up Next Week:

• BOOK REVIEW:  "29 Gifts!"
• SuperImmunity for Kids ~Part 2~!
• Practical Stuff:  Kitchen Tools That Help & Products I Like!!

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