Dr Prescription & Your Health

My nephew was asked about his health, “Do you want to live?” Here was his doctor’s prescription, described in this article.  That was after he had a heart attack, surgery for lung cancer and extremely high blood sugar. True story! Fortunately for him he took the advice, changed his diet to an evidence-based whole food, plant-based diet. He lost 46 pounds in the process. Will it work for you? Change to a whole food, plant-based diet and in fifteen days you will see. Your health and your family will thank you.

At age 21 a blood test indicated my blood sugar was elevated. My doctors told me to change my diet and I would NEVER have diabetes.

As a result, I was placed on a 1200 calorie diet. In a month my blood test showed normal blood sugar with no hint of diabetes. Through the years watching what I ate, I have maintained normal blood sugar and an excellent A1C.

To Your Health- Dr Prescription

I take no medications and beginning Dec, 2018 we follow the whole food, plant-based diet omitting meat, chicken, fish, dairy, cheese and eggs. We are slowly and gradually eliminating all oil from our diet except essential oils. Diabetes and heart disease runs in our family so I had to change.

Here is a very short video about the “Healthiest Diet In The World.” It is evidence-based and will list 10-12 different illnesses that can be reversed or eliminated. Who would not take 10-12 minutes of their time to get an idea on what diet is healthy and what is not?

This is not a diet but a lifestyle. It’s also called “lifestyle medicine.” Add some exercise and see for yourself what healthier choices can do for your health.

In this video you will see and hear Dr. Michael Greger, author of the best selling book, “How Not To Die.”  He discusses the role of diet in Preventing, Arresting, and Reversing our top 15 Killers.

WFPB Pumpkin Bread

Pumpkin Bread With Einkorn Flour

Since we found out the health benefits of using Einkorn flour we have been baking more, especially when we found out about the dangers of wheat. We’ve posted a no-knead loaf of yeast sandwich bread and it turned out great. We have also made a delicious banana nut bread which we’ll post the recipe soon. Yum!

This pumpkin bread we found to be delicious also! We have made it several times just wanting to make sure the recipe met our expectations and it certainly did. So here it is.

We did substitute dried wolfberries  and added 3/4 cup chopped pecans or walnuts, whatever we had on hand ;).

Ingredients:

  • 1 ¾ cup (1 3/4 cup Einkorn flour can also use spelt flour)

  • ¾ cup coconut sugar

  • 1 teaspoon baking soda

  • ½ teaspoon non-aluminum baking powder (or ¼ t arrowroot powder & ¼ t cream of tartar)

  • ¼ teaspoon Himalayan salt

  • 1 teaspoon ground ginger

  • 1 teaspoon ground cinnamon

  • 1 teaspoon ground all spice

  • ⅔ packed cup dried wolfberries, dried cranberries or pumpkin seeds

  • we added 3/4 cup chopped pecans or walnuts would work also) optional

In a Separate Bowl mix:

  • 1 can pumpkin puree (not pumpkin pie filling)

  • ½ cup of a nut milk, almond or cashew

Instructions

  • Preheat oven to 350°F and lightly grease (spray Pam) a loaf pan (we used a 9×5- it worked well and we have used parchment paper lining the whole loaf pan)

  • Add all of the dry ingredients to a bowl and stir to combine. We stir both by hand and have used our Kitchen Aid Mixer with dough hook, occasionally scraping sides & bottom.  I think it’s quicker by hand.

Add the pumpkin puree and milk to another bowl and stir together.

Add the wet ingredients to the dry and mix until just combined. It is a very stiff batter but will come together with a bit of elbow grease!

Spoon the batter into the prepared loaf pan and smooth out.

  • Bake for 55 minutes then check it. It might need an extra 5 minutes or so. Insert a tooth pick or a skewer and if it comes out clean it’s ready.

  • Remove from the loaf pan immediately or not either works and cool on a cooling rack.

  • Let it cool a few minutes before cutting.

Notes:

Serve the loaf as it is or with some homemade butter or a nut butter.

Store in a sealed container for up to 4 days. Freezes well.

Organic Wolfberry/Goji Berry

Organic Dried Wolfberries or Goji Berry

Young Living’s Organic Dried Wolfberries are a sweet, organic snack from nature that’s easy to make a part of your daily diet. Our gentle drying process makes these USDA-certified organic wolfberries versatile and easy to incorporate into lots of recipes, letting you add wolfberry benefits to anything from stir-fry to baked goods!

With polyphenols and polysaccharides, this exotic berry is touted around the world for its taste and nutrients. Documented use of wolfberries dates back to the Ming Dynasty, where they were part of ancient Chinese culture.

Organic Dried Wolfberries Uses:

  • Top yogurt or a smoothie with wolfberries for a wholesome breakfast with a satisfying texture.
  • Include Organic Dried Wolfberries in your homemade granola or trail mix for a nourishing snack on a hike, at school, or around the home.
  • Add to your favorite muffin, pancake, or bread recipes.
  • Toss with leafy greens, shaved or crumbled cheese, and vinaigrette for an exotic gourmet salad.

Wolfberry/Goji-Health Benefits

Have you been wondering about the health benefits of wolfberry/goji berries and Ningxia Red? Some claim that the goji berry is a fountain of youth.

But does it really live up to those claims? And do dried goji berries have side effects? Here are answers to your questions.

What is a Wolfberry/Goji Berry?

The goji berry, also called the wolfberry, is a bright orange-red berry that comes from a shrub that’s native to China. In Asia, goji berries have been eaten for generations in the hope of living longer.

Over time, people have used goji berries for many common health problems. Wolfberries/Goji berries are eaten raw, cooked, or dried (like raisins) and are used in herbal teas, juices, wines, and medicines.

What Are The Benefits of The Wolfberry?

The Wolfberry/Goji berries are rich in many nutrients.

Some studies using goji berry juice found possible benefits that included a feeling of well being, calmness and better athletic performance.  The bottom line berries are good for you.

As a precaution before taking diet supplements let your doctor know.

Einkorn Bread (No Kneading)

Einkorn No Knead Bread

For years I have been reluctant to eat bread from processed flours. In the ’70s, (yes I’m aging myself) one of the things I did to lose weight was to stop eating bread, besides the jogging I was doing. I also ate a lot of salads and vegetables.

So for many years we limited how much and what kind of bread we ate. We thought we were doing good when we ate oatmeal bread and occasionally a loaf of Ezekiel bread from the grocery store. In the ’80s I also made some homemade bread but did not keep it up as I was also busy.

We are now at a different time in our life where we have the time, health and know-how to eat healthier. Here is where we are now and continue to learn more. It seems the knowledge we have gained, hopefully, will lead us to continue eating whole-food, plant-based foods with some vegan thrown in. We are not yet there at eating 100% plant-based, maybe someday soon, I hope.

So it was with some trepidation that we finally began researching homemade bread. We learned that eating processed foods and breads was actually detrimental to one’s health causing cancer, heart disease, obesity and type 2 diabetes, to name a few. Read Dr. Michael Greger’s book, “How Not To Die” for much, much more information or watch the video on YouTube. It will change your thinking about food and ones possibilities.

When we found a bread recipe that needed no kneading we decided to go for it. We found a kitchen aid mixer on sale so we bought it and we’re making good use of it making different kinds of bread and this recipe we’ve made several times already using Einkorn flour.

So here it is thanks to Victoria @ Amodernhomestead.

No Knead Einkorn Sandwich Bread

Ingredients:

  • 3 Cups Einkorn flour (we used spelt flour for half the flour needed)

  • 1 1/2 Cups Warm water

  • 1 Packet dry active yeast

  • 1/4 Cup coconut sugar (we substituted coconut sugar for regular sugar)

Instructions:

Add yeast and coconut sugar to warm water and allow to proof for at least 5-10 minutes, or until the yeast has foamed up about an inch.

With flour in mixing bowl, slowly add the yeast mixture and mix for 3-5 minutes using a bread hook attachment if available.

  1. Once dough is thoroughly mixed, remove hook from bowl, scrape down the sides, and cover with cling wrap or a hand towel.

  2. Allow bread to rise in a warm area for 45 minutes.

  3. Butter a bread pan (we used a 9×5 loaf pan) and place dough into pan (we use parchment paper).

  4. Cover with a buttered piece of cling wrap or hand towel and allow to rise for another 30 minutes.  Turn oven on when you have 10 minutes or so left for rising.

  5. Bake for 35 minutes at 375° until golden brown, some ovens may vary, 35 min. was good for ours.

  6. Allow to cool for a few minutes before turning bread out of pan and onto a cooling rack.

  7. Cut from the bottom side to avoid crushing the loaf.  

PS: We have yet to make a sandwich, we heat in toaster over and use homemade butter!

Banana & Oat Flour Pancakes, WFPB & Vegan

Banana & Oat Flour Pancakes

I think I’ve said it before “We love to eat!” It does seem since we’ve chosen to go mostly Whole-food, plant-based & vegan that food tastes so much better. It’s hard to explain, the food we now prepare just tastes better!

In the past when we made pancakes I would always fix 2-3 eggs on the side, at least two. But we’ve changed all that. Our regular oat flour pancakes just got a lot more delicious since we made a few changes to our recipe. The recipe below is now our go-to choice. Can’t wait to try it on friends & relatives!

That’s why pancakes are a favorite now on weekends. Dependent upon ones’ appetite this may last both Saturday and Sunday, at least for us it did. They freeze very well and make a quick breakfast on some mornings when you’re short on time, should you want to double up on the recipe. Top them with any fruit you have on hand, maple syrup and enjoy! Thank you, Terri Edwards for your suggestion!

Ingredients:

1 ½ cup oat flour easily made by blending old-fashioned oats in our Vitamix

1/2 tsp. baking soda

1/8 tsp. salt

1/4 cup chopped walnuts or pecans

1 ripe banana mashed

1 Tbsp. pure vanilla

  1. 1 Tbsp. maple syrup or, I used 1 tbsp. coconut sugar

  2. 1-1/2 tsp. apple cider vinegar

  3. 1 cup vanilla cashew milk or plain will work fine too

Instructions:

  1. Making oat flour is simple. We just put a cup at a time of old fashioned rolled oats into our Vitamix, turn it on, watch it make flour and it comes out great for making pancakes.  

  2. Blend oats until soft and powdery. This will take less than 1 minute.

  3. Add all dry ingredients (flour, baking soda, salt, walnuts) to large bowl, and mix together.

  4. In another bowl, mash banana well with fork or potato masher. Add all other ingredients (vanilla, maple syrup (or unrefined sugar), apple cider vinegar, and almond milk). Whisk together thoroughly.

  5. Combine both bowls–dry ingredients and wet ingredients, and stir well.

  6. Heat large skillet, we use our large 12 cast iron skillet.

Pour small amounts of batter (we use a ¼ cup measure & get 6 at a time) onto the heated skillet and cook until the tops bubble and edges are dry.

Turn pancakes over and cook the other side for about 1 minute, until golden brown.

Serve immediately with maple syrup drizzled over the top and fruit of choice.

A Southern Cornbread Recipe

Southern Cornbread Recipe

Growing up on a farm in Kentucky and eating good cornbread was something I will never forget. Many people may associate the Kentucky Derby with Kentucky and they would be right. However, on our farm we were a long way from Churchill Downs, besides that was only once a year. We lived and worked on the farm year round. And we ate good cornbread and good country cooking.

Somehow my mom’s cornbread recipe was lost, at least I don’t have it. So of the many attempts to make a good cornbread I never got the one I was looking for until I put this one together.

We had a basic recipe but not until recently did I put something together from online searches that I came up with a recipe that was really delicious and we will make repeatedly.

I did make some changes to go along with our desire to eat whole-food, plant-based. A link will be provided using coconut oil as an ingredient in homemade butter to replace butter. We’ve also replaced eggs with 1 tablespoon of flax seeds and 3 tablespoons of water to equal 1 egg. If more than one egg is needed keep the same ratios for each extra egg needed, for example, if your recipe calls for 2 eggs use 2 tablespoons of flax seeds and 6 tablespoons of water, etc.

The picture above was sort of an afterthought because we ate some of the cornbread and it was so good!

So here’s the recipe.

Ingredients:

6 tablespoons homemade butter

1 1/4 cup corn meal (we ground grits into course corn meal)

¾ cup Einkorn flour

1 teaspoon salt

1 ½ teaspoon baking powder (we used ½ t of Arrowroot and ½ t of cream of tartar)

1 cup buttermilk (use 1 tablespoon apple cider vinegar to 1 cup of a nut milk)

plus ½ cup nut milk like cashew, almond or soy

2 eggs slightly beaten (we used 2 tablespoons flax seed and 6 tablespoons of water)

½ teaspoon baking soda

Instructions:

  1. Preheat oven to 450 degrees F

  2. Pour oil in cast iron skillet or 9×9 baking dish, put in oven only long enough to melt the butter.

  3. Combine corn meal, flour, salt and baking powder in a large bowl.

  4. In a small bowl, combine “buttermilk”, nut milk, and egg substitute. Stir.

  5. Pour milk and egg mixture into cornmeal mixture. Stir to combine only.

  6. Add melted butter to mixture, stir again briefly.

  7. Pour mixture into baking dish and place in oven.

  8. Bake for 25 minutes or until the top of the cornbread is golden brown.

  9. Remove from oven and turn baking dish upside down on a plate and let cool to remove.

Enjoy!

Black Bean Salad, WFPB & Vegan

Black Bean Salad

We love beans, all kinds! Black beans, navy, great northern, butter beans, lentils, where does it end? We also love to eat! And different kinds of food as I’ve already mentioned in previous posts.

Since we’ve been eating Whole-food, plant-based & vegan for just a short time we’ve found so many recipes that’s given us ideas and we use those and sometimes put our own spin on them.

We have really come up with so many recipes that we are enjoying and they are healthy. How cool is that!

In the next few days or weeks or months we’ll be sharing some of the recipes we are truly enjoying and of course we’ll share the recipes.

Eventually, we hope to come up with our own ideas as best we can because we know, for example, that cumin and turmeric add so much to a bean recipe and so many recipes use cumin and turmeric, so how does one differentiate between being original and copycat? I think we’ll just prepare our food to suit ourselves and we’ll be sure to acknowledge where a particular recipe idea came from. Since we both love to cook it should be easy and fun and delicious.

So here’s a Black Bean Salad we prepared the other day and we got the idea from “Forks Over Knives” by Dr Campbell and Dr Esselstyn, Jr.

Ingredients:

2-15.5 oz. cans of Black Beans, rinsed and drained well.

1 large tomato, chopped

1 cup of frozen corn

1 cup of frozen peas

1 medium onion of choice, chopped

½ cup of water chestnuts

1 lime, zest and juice

3 T of balsamic vinegar or more to taste, we used malt vinegar

Mix all ingredients together except for lime and vinegar, then once lime and vinegar are added mix well again.

You can add cilantro or herb of choice when served.

ChuckandMaryBoyd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. This post may contain affiliate links.

WFPB Foods

We began this journey of trying to eat more healthy after we returned home from visiting our family over Thanksgiving 2018.

Many of the foods we’ve eaten before were healthy but they were included in  what we understand now as the standard American Diet (SAD),  however,  we now eat a greater variety of whole food, plant-based.  We have not totally eliminated the oils from our diet but we are eating less and we are looking for more ways of either decreasing the amount we use or prepare something a little differently and still enjoy what we’re eating.

We were fortunate that we ran out of eggs before we got back home and we now eat no dairy, cheese (that was a challenge), meat & seafood.

We use as a guide Dr. Michael Greger’s  “Daily Dozen” as found in his book, “How Not To Die”.   We also watched the video “How Not To Die” on YouTube .  There are some others we have watched like “What The Health” and “Forks Over Knives”.

I think except for olive oil & sometimes coconut oil we are close to being all whole food, plant based in our eating.  Dr. Caldwell Esselstyn’s, Jr says, “no more oil”, but we are not there yet, hopefully someday.

We have also discovered some new ways of preparing food that we have in our cupboards like roasting garbanzo beans in the above picture, and  making hummus plus a couple other things we’ve added.  We’ve taken pictures and written down all the delicious recipes we have discovered and the adjustments we’ve made.

We certainly welcome any tips you may have experienced as I believe this is a journey to better health.  As I’ve mentioned before I take no medication, blood pressure is good, cholesterol is good & A1C is very good.  Another bonus when comparing my weight to December, 2017 with my weight this December, 2018 and I’m down 13 pounds!   Plus we’ve been able to get the harsh, toxic chemicals out of our home!

Feel free to contact us at: boydcw@yahoo.com

 

Polenta, Mushroom Sauce, WFPB

I love Pinterest. One reason is because there must be millions of Vegan and Whole Food, Plant-Based recipes. We recently began our journey of eating mainly whole food, plant-based, so of course you cannot find a recipe that for the most part is not also vegan.

We love the choices that we have. In the past we ate pretty healthy, we thought, which included some meat, chicken, seafood, eggs, some dairy. How wrong we were!

Being from Kentucky I learned to love grits and cornbread. A few years ago we found where we could buy grits and cornmeal ground fresh online. We ordered from Louisana Pride Grist Mill. It was ground fresh after you placed your order and the price was reasonable.

So for this recipe I ground ¼ cup of grits at a time in our little coffee grinder to come up with 1 cup of course ground corn meal as called for in the recipe. We were out of cornmeal and we wanted to prepare this recipe this Christmas eve, 2018.

We found the basic recipe at Rabbit and Wolves but had looked at so many recipes then adapted it to suit our taste. Thank you for the idea!

Delicious Vegan Polenta with Red Wine Mushrooms and Sauce

Ingredients:

Creamy Polenta

  • 4 Cups Water

  • 1 1/2 Teaspoons Salt

  • 1 Cup Corn grits and ground into course meal

  • 3 Tablespoons Vegan butter, we used this homemade butter

Red Wine Mushrooms:

1 Tablespoon Coconut oil

  • 4-6 Cloves Garlic, finely chopped

  • 24 Ounces Mushrooms, sliced, we used portabella mushrooms

  • 1 Teaspoon Rosemary, dried and ground in our mortar and pestle

  • 1/2 Cup Red wine

  • 3/4 Cup Vegetable broth

  • 3 Teaspoons cornstarch or Einkorn flour

  • ½ cup Holland or pearled onions, may find frozen or in jar

  • Salt and pepper to taste

Instructions

  1. First, start the polenta. Bring the water and salt to a boil in a medium sized sauce pan. Then pour the corn meal into the water in a slow steady stream, whisking the whole time. Make sure it is very slow, or the corn meal will clump together. Make sure it is all combined and there are no lumps.

  2. Reduce heat to low, cover and simmer for about 30 minutes. Stir every few minutes. It is done when it is nice and thick and has absorbed all the liquid. 

  3. In the mean time, make the red wine mushrooms. Heat the coconut oil on medium high in a non stick skillet or cast iron skillet. Add the chopped garlic. Saute for a minute. Then add the sliced mushrooms. Sprinkle with a pinch of salt and pepper.

  4. Saute for about 5 minutes or until the mushrooms have released their liquid and are starting to brown. 

  5. Then add the rosemary and red wine. Simmer for about 5-7 minutes, reducing heat as needed. Or until the mushrooms have absorbed most of the wine. 

  6. Now, whisk together the veggie broth and Einkorn flour or cornstarch. Then add it to the mushrooms with the onions. Simmer for a few more minutes, or until the sauce thickens slightly. Season with another pinch of salt and pepper. Taste and adjust seasoning. Remove from heat.

  7. Once the polenta is nice and thick, add the vegan butter, and stir to melt the vegan butter into the polenta. Taste and adjust seasoning. Remove from heat.

  8. Now serve immediately with the creamy polenta in a bowl and top with the mushrooms and red wine sauce. We put it on a plate (notice the pic) but the bowl would be better. Delicious! Unbelievably good!

Should you share this meal  with a couple of friends you might want to double or triple the recipe then serve with a vegetable.  We had roasted veggies.

Portabello Steaks & Aioli, WFPB

The plant-based diet focuses on eating whole, plant-based ingredients.  You stop eating animal products like meat, cheese, dairy products, eggs, etc., the plant-based diet focuses on eating plant-based items like veggies, legumes, fruits, healthy non-animal fats and whole grains.

One common misconception about eating a plant-based diet plan is that you will lack protein.  Surprisingly, plant-based protein sources like quinoa, kale, and chia have high amounts of plant-based protein.

Our Farmer’s Market Collection Was: $175 12/20 ONLY: $100

Another thing to be mindful of if you are considering a plant-based diet is to look for things that are actually plant-based!  For example, you may think that pasta is an OK option since it doesn’t contain animal proteins.  Nope!

Grains can be tricky so look for plant-based pastas like those made from spelt, whole wheat, quinoa, or lentils.  As I learn more about the plant-based diet I am focusing on gluten-free items as well.  What works for you has to be a personal choice but I love the benefits!

Thanks to Sarah over at Making Thyme For Health

Portobello Steaks with Pesto Aioli