Pineapple Upside Down Jam

My favorite breakfast consists of a homemade bun with homemade jam on it.  Yummy heaven.  Really, I wasn't trying to invent a new jam this morning, I just wanted something on my bun...homemade jam to be precise.

With fresh buns made yesterday, it seemed pretty simple to whip up some new freezer jam with instant fruit pectin.  I could almost guess the ratios of fruit, raw sugar, and fruit pectin needed...but I couldn't pull off the liner on the jar that has the directions hidden underneath.  Going online, there were not simple directions on the company website.  This jam is for my toast this morning.  Right now, really.  So off I go to just find a recipe.  Typing in "mango pineapple freezer jam" can you believe it's out there?!

Here's a link I found that used mango, pineapple, limes, and sugar - all ingredients that were on hand...and no fruit pectin!

http://www.food.com/recipe/mango-and-pineapple-jam-42416

Below is my version, which tastes so much like Pineapple Upside Down Cake it felt like my birthday just eating it while it was still warm and just out of the pan.

Pineapple Upside Down Jam

3 c frozen mango-pineapple mix
2 c raw sugar
1/3 c fresh lime juice

Combine all ingredients in sauce pan and bring to a boil, stirring continuously.  Once it boils, turn down heat to med-high and cook for 15-20 minutes.  Spoon into two jam jars.

Don't wait for it to cool!  Immediately spread some warm jam on a bun to enjoy the warm pineapple upside down taste.

Admittedly it helped to have one boy to squeeze the limes, and one boy to stir the mixture.  I'm not to fond of standing over the stove stirring, but my sons are willing to do it.  Wahoo!  Next time, my son wants to try it with less sugar....I say more power to him.

Comfort Food When Sick

It's all well and good to be a pioneer.  Heading out into the great unknown can be an adventure, but when when I'm feeling under the weather all I really want is comfort food.

Since we changed to a plant-based diet we are not sick as often or as long, but when I have a sore throat and feel cruddy I still want something to make me feel better.  So what could ever replace my beloved homemade chicken noodle soup?  Or good ole Sprite?  It turns out hot tea and/or smoothies really soothes my throat.  That's easy.  I don't miss the soda pop at all.  But what about my wonderful homemade chicken and noodles?  It was one of my favorite dishes to make, especially when I felt unwell.  It turns out the answer involves miso - something I never even heard up before our diet change.  Here's my new favorite comfort food for when I'm healing:

Miso Soup

Miso soup is a wonderful replacement for Chicken Noodle Soup when you are feeling unwell.  Miso has a long history and is known for it’s healing properties.  Miso paste is found in the refrigerated section at Whole Foods, and Koyo brand Udon noodles and the kelp/dulse seasoning are found in the asian aisle.

Our favorite noodles are Udon, but feel free to try any noodles you want.   Fetticini nest balls from WalMart are egg free wide noodles that are nice to use, too.  Whole wheat noodles tend to be too strong a taste for this soup.  

Add a bag of mixed veggies to up the nutrients, and color.  Or tofu cubes if you like tofu in your miso soup.  Real onion, seaweed, and garlic can be used for a chunkier soup.

2 packages noodles

1 T sea salt

2 T  onion powder

1 t Kelp and/or Dolse granules sea seasonings (can skip or use parsley flakes instead)

2 T soy sauce (optional)

2-4 T Miso paste (yellow, white, brown rice, or barley)  

Fill dutch oven 3/4 full with water and put on to boil.  Once it is boiling add the noodles stirring to keep separate, using the cooking time on the package.  While the noodles are cooking, add salt, onion powder, kelp seasoning, and soy sauce.  

Once noodles are cooked, remove from heat.  Ladle 1/2 cup of the broth into a 1 c glass measuring cup or a mug and whisk miso until dissolved in broth, then add mixture to the soup pot.  Adjust any seasonings as desired.  

Having weathered a few storms now on a plant-based diet I can say with joy that I don't miss chicken noodle soup or Sprite at all, I've found new comfort foods.

First Night Eating Our New Way

Our first night on our plant based whole foods diet was a bit like being stranded on a deserted island.  We didn't know where to turn.  Scrounging through the pantry we found some oatmeal which we promptly ate for dinner.  It was the only thing we had that was plant based and a whole food and it got us through the first night.  Everything else in our pantry or fridge was processed, meat, or cheese.  Shawn made oatmeal with water - which I've always disliked.  Still do.  I don't think I really ate dinner that first night.

Breakfast after we our diet change includes more oatmeal. 

Oatmeal turns out to be a good example of the little, yet big, changes we've made.  Growing up, I always loved the little packets of Apple Cinnamon and Maple and Brown Sugar oatmeal.  It was an adjustment to learn how to make GOOD oatmeal from scratch.  Now, I use almond, walnut, or banana milk instead of dairy; and my current favorite oatmeal is homemade pumpkin oatmeal with grape nuts sprinkled on top.  Now, I use dates for sweetener, and add in flax.  All those extra nutrients and flavor boosts were missing in my little packets of oatmeal.  Now I don't feel deprived not eating the little packets, I'm quite satisfied - and privately think I was a bit deprived before.

BTW, We've tried the steel oats, etc, and they are okay.  But for the most part we just stick to regular oats.  It's just easier and cheaper to get Quaker Oats in bulk at Sam's.  When we're on an oatmeal kick (we aren't right now), I will make a big bowl of oatmeal in the morning and everybody helps themselves.  Leftovers make great snacks or breakfast the next day.

Some time I'll post my formula for making oatmeal on this blog.  In the meantime, be encouraged that plant based whole foods eating does not mean eating bland boring foods day after day.  It means learning about a variety of new delicious foods.

Breakfast before our diet change breakfast would often be quite sugary.  

Cancer, Healing, and Nutrition

Considering the connection between between cancer, healing, and nutrition can be like heading into a vast unknown territory.  It can be be scary.  When my husband was diagnosed with Stage 3 Breast Cancer, the American Cancer Society was informative when it comes to things such as chemotherapy, radiation, and surgery.  It was remarkably silent about any complementary therapies.  In fact, it was so silent with such a marked void that alarm bells went off in my head.

Sample of whole food in a Kanza lodge.

Our family didn't plan to enter new territory in our eating or in healing.  We firmly planned to go the traditional route.  Several doctors spent quite a bit of time "selling" us chemo, and I remember thinking they were preaching to the choir.  My husband was young, 42, and we have three boys.  It was a no-brainer we would do whatever we had to beat this cancer.  And we have...just in our own way.

So what changed?  Shawn went through with the mastectomy and lymph node removal despite his grandmother's concerns.  She sent us a number of resources on alternative therapies, but there was so many it was really overwhelming.  We didn't know which supplements to choose, what order, or how they could interact with the chemo he was scheduled to begin.  So we made an appointment with a Naturopathic Doctor.  She asked an important question: where was Shawn getting exposed to estrogen?  The American Cancer Society mentions estrogen exposure from steroids as being a possible cause of breast cancer in men, but this didn't apply to Shawn.  Then ND informed us there is estrogen in most dairy products today.  This opened up a whole new world to research.  Was this true?  In short, yes, they give the cows estrogen to keep them lactating.

Today, eating fruits, veggies, beans, seeds, nuts and whole grains is pretty much considered an extreme form of eating.  Trust me, you get some strange reactions when you tell someone.  Yet, our ancestors called this whole food eating normal.  

We don't hand grind our own whole grains like they used to,
but I do occasionally grind them in my Vitamix.

For us, researching the connection between healing, cancer, and nutrition opened up a whole new world for us.  We discovered the works of Dr. John Mc Dougall, Dr Neal Barnard, Dr Caldwell Esselstyn, and especially the Cancer Study by Dr. Colin Campbell.

Bean Burger Formula

A Valentine burger!  At first it was an accident, but what a fun idea.

Formula Bean Burger: Chickpeas and kale.  Sound funny?  It tasted good!

"Formulas" work better for me than exact recipes.  I don't have time to look for a "Black Bean and Green Pepper Burger" recipe, following up the next week with a "Chickpea and Kale Burger" recipe, or looking for a "Pinto Bean and Spinach Burger" Recipe.  Eeek!   A good recipe formula is versatile, it allows me to feed my family quickly without wasting money and time on recipes that don't work.  

When I'm familiar with the process there is less stress about following the recipe exactly for I already have a general idea what to do.  This is more efficient and FUN!   It opens the door to easy healthy eating for my family, and fun experiments for me.  I freely substitute with what I have in the kitchen and what my family likes.   This gets rid of food before it gets bad and it allows me to use up ingredients we got in bulk or on sale.  It also provides us variety on our menu - important for nutrition and nice for our taste buds.  

This formula will make 10-12 burgers, and it only takes about 30-45 minutes to make start to finish.  You can refrigerate or freeze the leftover burgers for fast and easy burgers another day.  

To see how this formula was used to make Black Bean Burgers see previous blog post.

Bean Burger Formula (see notes below, under Chickpea and Kale Burger ingredients)

1/2 c onion (1/2 an onion)     

1/2 c veggies (1/2 a green pepper)

1/2 c oats  - use up to 1/2 c more if the mix looks too moist

2 T ground flax 

6 T condiments: something like 2 T ketchup, 2 T steak sauce, and 2 T mustard

2 t onion powder

2 t garlic powder

4 c WELL DRAINED cooked beans (or 2 cans drained and rinsed beans)

Once they are on the grill, the burgers just look like any other bean burgers.  

Ingredients for my Chickpea and Kale Burger Version

1/2 c red onion     

1/2 c kale
1/2 c carrots

1/2 c brown rice flour

1/2 c burnt sesame seeds (not burnt on purpose!)

7 T condiments: like 4 T ketchup, 1 T mustard, 2 T Vegenaise

2 t onion powder

2 t garlic powder

4 c WELL DRAINED cooked beans (3 c chickpeas and 1 c black beans)

Use any kind of onion.  We like sweet, vidalia, and red the best.  White and yellow work too, they just make me cry more.  I've also thrown in garlic, shallots, green onions if we have some on hand that are starting to wilt.

Use any kind of veggie.  Adding veggies is optional, but it increases nutrition and makes veggie consumption painless so it's worth the time. Veggies I’ve included: shredded carrot, peppers, zucchini, kale, swiss chard, and spinach.  Chopped up very fine in the food processor no one even knows they are there. 

Frozen bags of veggies from the garden.  Organic, economical, and fast to toss in burgers now.

Don't have oats?  Use bread crumbs, oat flour, almond milk remains, or another grain.  This time I used some brown rice flour I found in the freezer when I went to get the carrots and kale.

Don't like oats?  I used brown rice flour this time.

Skip the flax.  I traditionally add flax for nutrition and because I do think it helps my burgers bind together a better.  You may also try hemp seed or chia instead.  This time I used sesame seeds (I thought this would go well with the chickpeas), but I accidentily burnt the seeds.

Toasting sesame - which burnt while I was busy with kids.  I scooped out the worst and in the end Shawn liked these burgers better than the Black Bean Burgers!  He said they had great flavor.  Hee hee, yeah.  Burnt.

Use the condiments you like best.  Usually, I love the use of steak sauce in the mix, because that's what I used to use in my ground beef burgers.  It smells and tastes comforting and familiar to me. 

Use any kind of beans  Black beans are our family favorite, and they have nice color and texture so that's what I use below.  Other beans give it a slightly different color and texture, but it all tastes good.  

Improvisation: I planned on chickpeas, but I only have three cups left over from the batch I made for hummus a few days ago.  So I substitute some black beans.  

Directions: for making bean burgers:

Start heating the griddle or skillet to medium heat.  Roughly chop onion, veggies, oats, and flax and place in food processor.  Process until chopped finely.  If you don't have a food processor you can chop everything finely by hand, and you can mix it with a stand mixer or potato masher.  However you do it, I like to make sure everything is really chopped fine so no one can identify the veggies used.

Add liquid condiments (ketchup), onion powder, and garlic powder.  Blend well.  Then add the well drained beans and mix partially.  Leave some bean chunks for texture if desired. 

Spray griddle with cooking spray.  Scoop a large spoonful of the mixture and place on griddle, pressing down with the back of spoon to shape it into a round shape.  When well browned on the first side, flip to other side and pat edges of burgers with spatula to round out the burgers into a nice circle shape (it’s pretty mushy and malleable).  Flatten it to even out the shape, and cook on the first side again if needed.  You really want them browned on both sides to help them stay together.

Serve on whole wheat or homemade bun, slather it with ketchup (we use ketchup without corn syrup in it), mustard, vegenaise, miso mayo, BBQ, hot sauce, or whatever you like on your burger.  Enjoy.

Black Bean Burgers Recipe

Black Bean Burger with all the works.

We may be pioneers in a new way of eating, but we still want our burgers.  I searched high and low for a recipe that was whole foods based, tasted good, added some extra nutrition, and yet still tasted familiar. This recipe is my version of black beans burgers, and they sure make us happy.  My middle son gets a look of ecstasy on his face just smelling them frying on the griddle.  He says they smell like bacon, and he really likes the smell even if he won't eat bacon anymore.  This recipe will make 10-12 burgers, and it only takes about 30-45 minutes to make start to finish.  You can refrigerate or freeze the leftover burgers for fast and easy burgers another day.  

Black Bean Burgers

1/2 c onion (1/2 an onion)

1/2 c veggies (1/2 a green pepper)

1 c oats 

2 T ground flax 

2 T ketchup 

2 T steak sauce (optional, just use 4 T ketchup of preferred)

2 T mustard

2 t onion powder

2 t garlic powder

4 c WELL DRAINED cooked beans (or 2 cans drained and rinsed beans)

Add any veggies you have on hand, this time it was green peppers.

First round in food processor: veggies, onion, flax and oats.

This is how much I pulverize the veggies.  You can't tell they are veggies, can you?

Start heating the griddle or skillet to medium heat.  Roughly chop onion, veggies, oats, and flax and place in food processor.  Process until chopped finely.  If you don't have a food processor you can chop everything finely by hand, and you can mix it with a stand mixer or potato masher.  However you do it, I like to make sure everything is really chopped fine so no one can identify the veggies used.

Add ketchup, steak sauce, mustard, onion powder, and garlic powder.  Blend well.  Then add the well drained beans and mix partially.  Leave some bean chunks for texture if desired. 

Bean mixture, ready to scoop onto griddle.

Spray griddle with cooking spray.  Scoop a large spoonful of the mixture and place on griddle, pressing down with the back of spoon to shape it into a round shape.  When well browned on the first side, flip to other side and pat edges of burgers with spatula to round out the burgers into a nice circle shape (it’s pretty mushy and malleable).  Flatten it to even out the shape, and cook on the first side again if needed.  You really want them browned on both sides to help them stay together.

Here's how they look at "burger shaped".  My youngest son likes smaller burgers made for him, thus the little guys in the middle of the griddle.

Patting the edges really helps the bean mixture form a circle shape.  Rough edges is where is will break apart if given a chance.

FInished burgers on plate.  No paper towel needed because there's no grease!

Serve on whole wheat or homemade bun, slather it with ketchup (corn syrup free ketchup), mustard, vegenaise, miso mayo, BBQ, hot sauce, or whatever you like on your burger.   I LOVE mayo on my burgers so when we went to plant-based-whole-foods diet I remember standing in the grocery store staring at the mayo section with longing.  I actually checked every single brand, but alas they all had egg or milk in them.  All of them.  Yuck.  I was looking in the wrong place.  Go to a health food store, or a grocery store with a health food section and you should be able to find Vegenaise or Earth Balance mayo with no problem in the refrigerated section.  Now I'm a happy camper and I love to smother vegenaise on my burgers.

Sides: notice there is lettuce on the side for a salad or for a burger topping rather than fries.  We still eat fries, but not always the same night as burgers.  No one complains and it sure is easier.  On this night we followed up with Chocolate Avocado Pudding and we were all well satisfied.

 

Track What You Eat

I cheat.  Instead of filling out a weekly menu ahead of time, I record what we eat afterwards.  It's fast, easy, and it gives me information for the future.  Recording information afterward seems to be a system that works well for me.  No stressing or worrying about the changes that inevitably come up.  

Fruit trays make a great party tray.  This is what we served at the park.

The record below is a sheet from Sept 11, 2011 which was about a month after our diet changed.  At that time, I was still making Shawn's lunches and snacks for work, and that was my primary concern in filling out this form - what I was feeding him for his healing.  The fruit and veggies in the park was the first party we hosted with our new diet, and it all went well.

	Sun	Mon	Tues	Wed	Thur	Fri	Sat
Breakfast
Lunch		salad	spaghetti, honeydew	salad	tomato lentil stew leftover
Snack	fruit and veggies at park		plum		carrots (Shawn likes them, not me)
Dinner	smoothies	sweet potato fries and salad	sweet and sour veggies with rice	tomato lentil stew	S -oatmeal Us- pigs in a blanket	Baked oven fries cooked carrots
Dessert

This week, I've started a menu log to track what I'm REALLY eating.  I'm not losing the weight I want, and I suspect it's the desserts and not enough exercise.  Still, if I have to record those two Oreos maybe I won't eat them.  Here's a blank "Menu Log" form in case you want to cut and paste.

	Sun	Mon	Tues	Wed	Thur	Fri	Sat
Breakfast
Lunch
Snack
Dinner
Dessert