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Roy’s Blog Entry September 1, 2017

Roy's Weekly Blog September 1, 2017

Weight Loss

-10 LBs

July 21

-10 LBs

July 28

-5 LBs

August 4

-5 LBs

August 11

-5 LBs

August 18

-5 LBs

August 25

-4 LBs

September 1

Roy's Individual Plan

  • Three meals a day only and tracking these meals in LiveStrong’s app
  • NO sugar, processed foods, or dairy (including diet sodas)
  • Avoid oils
  • Plant based meals at least twice a day
  • Poultry or fish consumption limited to 4oz or less daily

Blog Entry

I started spreading the word about this website, and I hope it is a source of motivation and at least a good reference point for starting a whole food plant based (wfpb) lifestyle.

This week has been interesting as I have reintroduced whole wheat in the form of whole wheat pitas.  Previously my flat breads were made using almond and chickpea flour substitutes.  I feel good about the effects after eating the bread, as my cravings to continue eating after a serving did not overwhelm me.  I took this leap due to my success at eating right and losing weight with a very high carb meal plan (grains, fruits, starchy vegetables, and legumes almost every meal).

My workout regimen is still almost non-existent.  I’m headed out to walk 18 holes this morning!

All and all it has been a good week with weight loss slowing a bit, but I need only to lose around two pounds a week.  Great news my wife got her blood work back and all test markers are significantly lower!

The plan this week is to exercise at least five times and limit my animal product intake over the holiday.  Talk to you all next week…

Video of the Week

There was a time when former President Bill Clinton was known for his less-than-healthy eating habits. But after undergoing heart surgery in 2004 and further complications in 2010, he was motivated to make a major change.

For the last few years, Clinton has adopted a vegan diet. Vegans keep to a strict diet that eschews all animal-derived products, including meat, eggs, and dairy. He credits this change with saving his life, helping him drop weight and be a better advocate for healthy-living campaigns — though he admits to indulging in a few fries now and then.

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Healthy Whole Wheat Pita

Healthy Whole Wheat Pita

Oh my goodness, these pitas are fabulous - and the recipe is so easy! ....no oil or sugar!
Print Recipe
Prep Time 45 minutes
Cook Time 5 minutes
Total Time 1 hour 20 minutes
Course Side
Cuisine Vegan
Servings 10 loaves

Ingredients
  

  • 3 1/2 cups whole wheat flour
  • 1 tablespoon dry yeast
  • 1 1/4 cup warm water 120-130F degrees
  • 1/2 teaspoon salt

Instructions
 

  • Sift together 2 cups of flour and the yeast.
  • Add water and salt and mix well.
  • Gradually add in the remaining flour just until the dough begins to clean the sides of the bowl. Once this happens, stop adding flour (so, you might not use all the flour the recipe calls for.).
  • Knead the dough for about 4 or 5 minutes, or until dough is smooth and elastic. (While you're kneading, you can get creative and add in some herbs or spices, but only if you want to do that). Be careful not to over-knead the dough.
  • Form dough into 10 balls.
  • On a floured surface, roll each ball into a 5-6 inch circle, about 1/4 inch thick. (Be sure to sprinkle a little flour on both sides to prevent sticking).
  • Place on a non-stick baking sheet and allow to rise 30 minutes, or until slightly raised.
  • Preheat oven to 500°F.
  • Just before you place the pan in the oven, flip each pita over on its other side.
  • Bake on the bottom rack of the oven for 5 minutes. (The instant hot heat will help them puff up).

Notes

 
  • When the pitas come out of the oven they will be hard, but they will soften as the cool.
  • Store them, while they're still warm, in plastic baggies or an airtight container.
  • Cut the pitas in half crosswise and stuff with your favorite fillings (beans and rice, taco fixings, thick stews, curries - anything goes).
  • Pitas can be reheated in a 350°F oven or in the microwave.

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Black Bean Quinoa Burgers

Black Bean Quinoa Burgers

Print Recipe
Course Main Dish

Ingredients
  

  • 2 15 oz cans black beans rinsed and strained
  • 1 shallot chopped
  • 2 cloves garlic minced
  • 1 - 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • Salt & pepper to taste
  • Zest & juice of lime
  • 2 teaspoons hot sauce of choice
  • 1 1/4 cup cooked quinoa
  • 1 flax egg

Instructions
 

  • Reserve 1/2 cup black beans and set aside.
  • Add the remaining beans, shallot, garlic, spices, lime zest, juice and hot sauce into the bowl of a food process fit with a steel blade.
  • Process until the mixture is the texture of a very chunky puree.
  • Transfer this mixture to a mixing bowl.
  • Add the remaining beans, cooked quinoa and egg white and stir together to form your 'dough'.
  • Shape the mixture into 6 patties and chill in the fridge for at least 1/2 an hour, more if you have time.
  • Heat a skillet over medium heat and add the patties to the pan. You may have to do this in batches depending on the size of your pan.
  • Cook them until browned, about 3 - 5 minutes per side.

Notes

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ChooseVeg.com

This site has a wealth of information and guides for what to eat, how to switch, health tips, and why vegetarian.  You can also get a free copy of the Vegetarian Starter Guide by visiting their blog.

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Thousand Island (no oil or dairy)

Struggling to find a salad dressing that isn’t loaded with oil or unnecessary fats and sugar? Well, look no further. I have a fantastic salad dressing recipe for you that is free of added oil and sugar! This one is reminiscent of Thousand Island dressing which my husband has renamed “crack” because of its addictive quality. Too funny huh?

  • 1 cups raw unsalted cashews
  • 1/2 cup balsamic vinegar
  • 1/2 tablespoon tomato paste
  • 1/3 cup raisins
  • 1/2 cup almond milk
  • 1 tsp Braggs Liquid Amino Acids
  1. Blend in blender until smooth.

     

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Vegetarian Chop Suey

Vegetarian Chop Suey

Chop Suey is a quick Chinese-American stir-fry that comes together in about 15 minutes from ingredients that you probably already have in your fridge.
Print Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Main Dish
Servings 6 servings

Ingredients
  

  • 2/3 cup chopped onion
  • 3 garlic cloves minced
  • 2 teaspoons grated fresh gingerroot
  • 1 tablespoon toasted sesame oil
  • 1/2 cup diagonally cut carrot
  • 2/3 cup sliced white button mushrooms
  • 1 cup sliced bell pepper
  • 2/3 cup coarsely shredded red cabbage
  • 2 cups diagonally cut zucchini
  • 2/3 cup mung bean sprouts
  • 2/3 cup sliced green beans
  • 2/3 cup snow peas
  • 2/3 cup bamboo shoot
  • 2/3 cup sliced water chestnuts
  • 1 cup water
  • 2 tablespoons soy sauce
  • 1 teaspoon crushed peppers
  • salt and pepper to taste

Instructions
 

  • Cook the onion, garlic and ginger, stirring, in the oil over medium-high heat.
  • Add the carrots and celery, and cook, stirring, 5 minutes.
  • Add the mushrooms, peppers, cabbage and zucchini, and cook 3 minutes more.
  • Add the bean sprouts, green beans, snow peas, bamboo shoots, water chestnuts and tomatoes, and cook 3 minutes more.
  • Stir together the water, soy sauce and cornstarch; stir gently into the vegetable mixture.
  • Cook until the sauce is thickened and all the vegetables are tender-crisp. Salt and pepper to taste.
  • Serve over whole grain rice.

Notes

Substitute water for oil to keep no fat...

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Sweet Potato Flatbread or Roti

Sweet Potato Flatbread or Roti, Vegan + No Added Oil

Sweet Potato Flatbread or Roti

An easy yeast-free vegan sweet potato flatbread recipe made with just 2 ingredients. Easy homemade flatbread / tortilla recipe. Yeast-free flatbread / roti recipe. Use them as tortillas, wraps or as rotis to accompany a delicious curry.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6 loaves

Ingredients
  

  • 1 cup whole wheat white flour More flour for dusting as required
  • 1 cup sweet potato mashed and hot (reheat if using leftover sweet potatoes)

Instructions
 

  • Steam or boil the sweet potatoes until they are very soft. Check with a fork to see if they are cooked and then, take them out of the pan.
  • Allow them to cool for a couple of minutes but try to peel them while they are still quite hot. We need them to be hot or at least warm in this recipe.
  • Use a fork if it helps to peel them while they are hot. Then mash the sweet potatoes. If you are using leftover sweet potatoes, reheat them until they are hot before using them in this recipe.
  • In a mixing bowl, add one cup of all purpose flour. Add in the mashed sweet potato. Start by mixing with a fork as the sweet potato will be too hot to handle at this stage.
  • Once the mixture is okay to handle, continue the mixing with your hand and work the mixture until a dough is formed. Once the dough is formed, do not overwork it as it may start to get sticky and then you will need to add more flour which will result in a hard roti.
  • Flour the work surface and place the dough on it. Roll it into a thick log. Then cut the log into 6 equal portions.
  • Keep a bowl of flour close by. Dust your hands with a little flour and take one piece of dough. Roll it in between your palms into a ball then lightly flatten it. Dip the ball into the bowl of flour and cover it with flour on both sides. Now lightly flatten the edge of the ball with your thumb and first finger. This will help keep its round shape when we roll it out.
  • Set the floured ball aside or place it back into the mixing bowl. Do the same for the rest of the pieces.
  • Take one ball and place on the work surface or board. Begin to roll it out. Turn it on the other side and continue to roll out by applying even pressure so that the roti can rotate on itself to create a nice round shape. Flour the roti if you need to but not too much as this may result in a hard flatbread. Roll out until the roti is about 2 mm thick.
  • Meanwhile, heat a tawa, skillet or crepe pan on medium heat. When the pan is hot, place the roti on it and allow it to cook for 20 to 30 seconds. Then flip the roti at 30 second intervals. When the roti starts to bubble, leave it to cook for a little longer than 30 seconds before flipping. The bubbles mean that the hot air is cooking it from the inside too. Cook the roti for a total of two to two and a half minutes.
  • Store the roti in a container or plate lined with a clean tea towel. Always keep the rotis covered with the tea towel to keep them soft. This will also prevent them for getting soggy with the steam in the container.
  • Now repeat for the rest of the rotis.
  • Occasionally, flip the rotis in the container so that the last one is sandwiched in between the other flatbreads. This helps to further soften them.

Notes

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Holy Moly Spicy Chipotle Dressing

Holy Moly Spicy Chipotle Dressing

This is an intentionally spicy dressing because I tend to prefer things hot enough to make my eyes water. To me, the half teaspoon of chipotle powder gives this a medium amount of heat, though I suspect that some people will find it too hot while others will find it mild. So adjust the amount of chipotle to fit your taste.
Print Recipe
Prep Time 10 minutes
Total Time 10 minutes
Servings 6 Servings

Ingredients
  

  • 1/2 cup plain unsweetened almond milk
  • 4 teaspoons ground flaxseed
  • 2 tablespoons Lemon Juice
  • 1 tablespoon apple cider vinegar
  • 1/4 medjool date
  • 1 clove garlic
  • 1 teaspoon white miso or salt
  • 2 teaspoons tomato paste
  • 1/2 teaspoon chipotle chili powder or chipotle chiles in adobo
  • 1/2 teaspoon ground cumin
  • additional milk or water as needed

Instructions
 

  • Place all ingredients in a blender and blend on high speed until smooth. Let it sit for a minute and then check the thickness. However thick it is now, it will be much thicker after refrigerating, so add more non-dairy milk or water to thin it, if necessary.
  • Pour into a bottle or jar and refrigerate to thicken 2. and allow flavors to develop.

Notes

If you’re worried that this might be too hot for you, blend up all the ingredients except the chipotle powder; then add it little by little, tasting as you go, until you find the right amount of spiciness.

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