H is for Hummus

 

Yesterday we talked about garbanzos, and I even shared a recipe. Today we'll talk about hummus, which contains garbanzos.

Hummus is a thick paste or spread made from ground chickpeas and sesame seeds, olive oil, lemon, and garlic, made originally in the Middle East. It is a nutrient-dense, plant-based dip rich in fiber, protein, and healthy fats (from olive oil and tahini) that support heart health, aid weight management, and help manage blood sugar. It is also highly versatile, acting as a nutritious, allergy-friendly alternative to creamy dips.

Here's a yummy recipe for Hummus:

2 cups cooked garbanzos, drained

4-6 Tablespoons lemon juice

1 1/8 teaspoons salt

1/2 cup tahini

1/3-1/2 cup garbanzo juice or water

1 1/4 teaspoon onion powder

4 garlic cloves, or 1 teaspoon garlic powder

Blend all ingredients on high 1-2 minutes until creamy. A delicious spread or dip. (For dressing, double the amount of water)

Yield: 2 1/2 cups

Do you like to use hummus? Please share in the comments below.

G is for Garbanzos (aka Chickpeas)

 

Garbanzos are an excellent source of protein, fiber, iron, and folate. They are excellent for managing insulin resistance due to their low glycemic index (approx. 28), high fiber, and protein content, which prevent sharp blood sugar spikes. Studies show they can reduce insulin resistance and improve long-term glycemic control, making them a highly recommended, nutrient-dense legume for improving insulin sensitivity.

Chickpeas can be a healthy, protein-rich addition to a chronic kidney disease (CKD) diet when managed properly, offering high fiber and plant-based protein. While they contain potassium and phosphorus, moderation (typically 1/2 cup cooked) and draining/rinsing canned versions helps manage these levels. They are beneficial for heart health and blood sugar control.

One of my favorite recipes using garbanzos is this one:

Chickpea A La King

1/2 cup chopped onion

1/2 cup freshly sliced (or canned) mushrooms (I usually omit the mushrooms, since I'm allergic to them.)

2 Tablespoons oil

2 Tablespoons water

3 cups water and/or garbanzo liquid

1/2 cup cashew pieces

4 teaspoons sesame seeds

3 Tablespoons Country-style seasoning (see recipe below)

1/4 teaspoon salt

3/4 teaspoon garlic powder

1 Tablespoon onion powder

1 Tablespoon cornstarch

2 cups frozen green peas

1/2 cup chopped pimientos

2 cups cooked garbanzos

Saute first two ingredients in oil and water until onions are clear. Set aside. Blend next eight ingredients on high 1-2 minutes until creamy. Pour into saucepan and cook over medium-high, stirring constantly until thickened. Place peas in colander and rinse with hot water for 10-15 seconds. Add onions, peas and remaining ingredients to saucepan. Continue to stir whil cooking for two more minutes. Serve over brown rice, flat noodles, or toast.

Yield: 7 cups

 Country-style Seasoning

1 1/3 cups yeast flakes (nutritional yeast)

1 Tablespoon onion powder

2 teaspoons garlic powder

1 Tablespoon paprika

1/2 teaspoon ground celery seed

1/2 teaspoon turmeric

1 teaspoon dried parsley

2 Tablespoons salt

Blend all ingredients on high until fine. Let sit in covered blender 2-3 minutes before removing. Store in covered container. Does not need to be refrigerated.

Yield: 3/4 cup

Do you have a favorite garbanzo/chickpea recipe? Share in the comments below.

F is for Flaxseed

 

Flaxseed is a nutrient-rich seed high in omega-3 fatty acids, fiber, and lignans, offering benefits like improved heart health, blood sugar control, and digestion. It's best to consume ground flaxseed. for best absorption of the nutrients. Also, it's important to drink plenty of water, to avoid digestive issues, like bloating.

Here are a couple articles about flaxseed:

Dietary Flaxseed as a Strategy for Improving Human Health

What makes tiny flaxseed a nutritional powerhouse?

Maybe you'd like to try this recipe for Golden Flax Biscuits.

One thing I like about flaxseed meal, is you can combine it with water, and it can act as a binder as an egg replacement. You can learn about other egg replacers here.

I like to sprinkle flaxseed meal on my oatmeal, or put some in my smoothies, or use them in my waffle or pancake recipes. Do you use flaxseed? Share in the comments below,.

E is for Eggplant and Enchiladas

 

Eggplant is botanically a fruit, specifically a berry, from the nightshade family (Solanaceae), which also includes tomatoes, potatoes, and peppers. It is used culinarily as a vegetable in dishes like curries, ratatouille, and caponata. They are rich in antioxidants, fiber, and minerals like manganese, and contain phytochemicals like flavonoids and terpenes, which may help lower cholesterol and reduce the risk of heart disease. 

One of my favorite dishes containing eggplant is Eggplant Parmesan. I also like to cook it with onions, bell peppers, garlic, canned diced tomatoes, and seasoned with onion and garlic powder, maybe a bit of oregano. Or I might cut it up, cook it, and add it to a jar of spaghetti sauce, to go over pasta.

If you would like to check out some more recipes, there are some yummy looking ones over on Love and Lemons. (They aren't all vegan recipes, but they are vegetarian)

I love enchiladas! In fact, I always say that my kids were all enchilada babies, because that was my biggest craving when I was pregnant with them. I mean, seriously, all that sweet, spicy sauce, all that cheese...hey, what can I say?! I'll admit, though, I haven't had any enchiladas in a long time, because I don't know where to find vegan enchiladas, and haven't made any myself yet. But now I have made myself hungry for enchiladas! I'll have to hunt down a vegan, whole food plant based recipe.

Say, do you have a vegan, whole food plant based recipe to share? Go ahead and share it in the comments below...please!

D is for Dates

 

Dates offer a potent source of natural energy, fiber, and potassium to aid digestion, heart health, and blood sugar regulation. They are rich in phenolic antioxidants, supporting brain health, reducing inflammation, boosting immunity, and potentially promoting natural labor. Date sugar is a great alternative for the refined cane sugar. 

Golden Waffle

8 cups oats

¾ cup soy flour (I’ve used chickpea flour)

½ cup dates (or ¼ cup honey)

1-2 teaspoons salt

About 10 cups water

Blend in the blender in small amounts at a time. Cook in waffle iron for 8-10 minutes. They are delicious topped with fruit and a touch of maple syrup. This makes a huge batch of waffles, so you can put some in the freezer.

Delicious Oatmeal Bake

½ cup chopped dates

1 ½ cups diced peaches

2 cups rolled oats

¼ cup unsweetened coconut

1 ½ cup plant milk

½ teaspoon salt

1 teaspoon vanilla

Put fruit on bottom of a 4” x 8” baking dish. Next add the oats. Add salt and vanilla to the milk, then pour over the oats, seeing that milk mixes in well with oats. Sprinkle coconut on the top. Bake at 375 for 40 minutes or until to is golden brown.

Yields: 3-4 servings

I hope you will try out these recipes. They both make delicious breakfasts. Please share in the comments below, if you do try either or both.

All for Me {a devotional poem}

 

All for Me

“Father, if You are willing, take this cup from Me;…

yet not My will, but Yours be done.”

Earnestly, He prayed in anguish, agonizing with God;

great drops of sweat fell from His brow, like blood.

Alone He petitioned His Father, while His followers slept,

yet He prayed not for His will to be done, but His Father’s.

The soldiers came, led by one of His disciples,

who betrayed his Lord with a kiss.

He did not resist, but meekly went with the mob,

to the mockery of His trial.

They took Him to Pilate, but he found no fault;

he sent Him to Herod, who sent Him back.

He was flogged, given a cruel crown of thorns,

and a purple robe--the King of the Jews was He.

Pilate washed his hands, signifying he was innocent;

the people cried, “His blood be upon us, and our children.”

Upon His shoulders they placed the heavy cross,

but He couldn’t stand beneath the load, and fell.

Finally they reached Golgotha--The Skull,

and drove spikes into His hands and feet:

the hands which had touched and healed, and blessed;

the feet which had walked many miles, doing good.

Into the air they raised Him upon the cross;

now He was suspended between earth and heaven,

between His Father and the people for whom He died.

Still, He prayed, “Father, forgive them.”

His heart still reached out to others, not Himself;

He remembered His mother; He promised the criminal life.

He died for all mankind, for a world of sinners.

Clouds rolled in, thunder rumbled throughout the air,

lightning streaked the sky; nature showed her protest.

God withdrew His loving arms--He had to do it.

The whole universe watched in horrified amazement,

the angels had to veil their faces, they couldn’t bear it.

Alone and separated from His Father He hung,

with the weight of the world’s sins upon Him.

They crushed the life out of Him, and the dreadful

pain of being separated from God killed Him.

The waiting throng mocked Him, and cried,

“If You are the Son of God, why don’t You save Yourself?”

He could have called a multitude of angels,

one would have been sufficient, to free Him;

but He chose to die, instead, in man’s place.

At last He could bear it no longer;

He cried, “It is finished!”, then bowed His head and died.

The universe stood back in amazement.

God had really allowed Satan to kill His Son!

He was taken from the cross and laid to rest

in a new garden tomb over Sabbath.

But Sunday, death’s chains were broken;

Christ rose the victorious King; the sacrifice was sufficient.

All heaven rang out in triumph and praise,

redemption had taken place; salvation was complete.

Oh, amazing fact that while He was in the tomb,

His wounds started to heal--for Christ’s blood can never die.

But He bares the scars of love for eternity.

They are constant reminders of the price He’s paid.

If only one man had sinned, still He would have died.

Infinite love; amazing thought!

My sins were born by my Creator, my Brother;

He became my sins: impatience, anger, selfishness…

He took them on that I might live.

But what is more, He promised to return to take me HOME.

He paid the price, all for me…all for me.

Wendy Andrus (Ross)

written April 25, 1981

C is for Cabbage, Carrots and Cashews

 

Cabbage is rich in vitamins C and K, fiber, and antioxidants, which support heart health, improve digestion, reduce inflammation, and may lower the risk of chronic diseases like cancer. Its potent anti-inflammatory compounds help combat oxidative stress. It's also very budget friendly, which is perfect for tight budgets. 

There are different types of cabbage:

• Green: The most common, globe-shaped variety.
• Red: Dark purple leaves, great for pickling or salads.
• Savoy: Crinkled, wavy leaves, versatile in many dishes.
• Napa (Chinese): Sweeter, milder flavor with white ribs and light green leaves.
• Spring/Hispi: Softer, sweeter, and more tender with a pointed shape. 

 There are many ways cabbage can be prepared. One method I recently tried, was to cut the cabbage into wedges, placed them on a parchment paper lined baking sheet, then roasted them in the oven. I did coat them with olive oil and some seasonings first. I don't know that they turned out the way they're "supposed to," but it was good anyway.

Cabbage is great in soups, sauteed with onions, cooked together with potatoes, made into sauerkraut, and we've even made borscht. I think our favorite way to prepare cabbage, though, is in coleslaw.

Carrots are typically orange but can also be found in purple, yellow, red, and white, and are known for being rich in beta-carotene (which the body converts to Vitamin A), fiber, and antioxidants. They can be eaten raw or cooked. They go great in soups and stews, as well as salads, like coleslaw.

Coleslaw

Shred cabbage; a mix of green and red is perfect. Grate carrots. Combine in a bowl. Then add the vegan dressing. 

Dressing

1 cup water

½ cup cashew pieces

Pinch of garlic powder

¾ teaspoon salt

¾ teaspoon onion powder

2 tablespoons lemon juice 

(2 tablespoons of agave, if using for coleslaw)

Blend all ingredients, except lemon juice and agave, on high 1-2 minutes until creamy. Pour into sauce pan and cook over medium-high stirring constantly, until thickened (approximately 5 minutes). Remove from heat and stir in lemon juice and agave. Put into covered container and chill.

Yield: 1 cup

This brings me to cashews. I use a lot of cashews! They can be made into milk, cheese, mayonnaise, and gravy, as well as being used in entrees.

My favorite gravy:

Country Style Gravy

2 cup water

1/2 cup cashew raw pieces

1 Tablespoon onion powder

1/4 teaspoon garlic powder

1/4 teaspoon salt

3 Tablespoon Braggs liquid aminos (unfermented soy sauce)

1 Tablespoon Brewer’s yeast flakes

1 Tablespoon cornstarch

Place all ingredients in blender, and blend on high 2-3 minutes, until creamy. Pour into saucepan and cook on medium-high until thick, stirring constantly. Can be served over entrée roasts or loaves, potatoes, or biscuits.

Yield: 2 ½ cups

(adapted from Country Life cookbook)

Cashew "Cheese" Sauce

3/4 cup clean, raw cashew pieces

1 1/2 cups water

2 Tablespoons roasted sesame seeds

1 1/4 teaspoons salt

3 tablespoons nutritional yeast

1 teaspoon onion powder

1/2 teaspoon thyme

1/2 teaspoon dill weed

dash of garlic powder

dash of dill seed

1/2 cup canned pimientos

3 tablespoons, or less, lemon juice (optional, if you can't handle something too acidic)

Place all ingredients in the blender and blend until smooth and creamy. If you want to thicken it, you can cook it over the stove until it comes to a boil, stirring constantly. This sauce can be mixed into cooked pasta, for macaroni and "cheese" or over cooked vegetables, such as broccoli or cauliflower.

B is for Black Beans, Bell Peppers and Blueberries

 

I don't know about you, but I really like bell peppers. I use them a lot in many dishes I prepare, right along with onions and garlic. They are nutrient-dense, low-calorie vegetables packed with vitamins A and C, antioxidants, and fiber. You can read more about the health benefits of bell peppers here. The riper the pepper, the sweeter it is, with the red ones being the sweetest.

Black beans are a favorite among the beans around here, especially for my daughter. Maybe it's because black beans help fix insulin resistance and gut bacteria balance. They are high in fiber and protein, which do help regulate blood sugar levels, which gives them a low glycemic index.

My mom was born and raised in the Caribbean, where they ate a lot of rice and beans. This is my mom's recipe for 

Cuban Black Beans

1 pound dry black beans, washed

2 ½ quarts water

½ green pepper, chopped

2 cloves garlic, chopped

⅓ cup oil

1 medium onion, chopped

1 large green pepper, chopped

3 garlic cloves, chopped

1 teaspoon salt

½ teaspoon ground cumin

½ teaspoon oregano

2 tablespoons vinegar

In a large kettle soak the beans overnight in water. The next day, drain the water, then add 2 ½ quarts water, the green pepper, onion and garlic from the first list, and bring to boil. Reduce heat, and simmer until the beans are tender. Meanwhile, in a medium skillet, over medium-high heat, saute the onion and green pepper from the second list in olive oil for 2 minutes. Add garlic, salt, cumin, and oregano. Cook for 2 more minutes. Add to the beans, stir. Cook for 30 minutes longer at a low heat until beans split open; add vinegar. Serve with rice. Makes 10 servings.

(My mom shared on the recipe that when she lived in Cuba as a child, rice and beans were a regular part of their diet. She also remembered that the Cubans ate black beans as part of their Christmas celebration).

Frankly, my whole food plant based diet has me eating many kinds of beans, so they'll probably show up all throughout this challenge.

Blueberries are known as a "superfood" due to their high antioxidant content, particularly anthocyanins, which give them their color and health benefits. They are rich in fiber, Vitamin C, Vitamin K, and manganese, and are associated with improved heart, brain, and gut health, as well as reduced risk of chronic diseases. Both wild (lowbush) and cultivated (highbush) varieties are native to North America, and they are enjoyed fresh, frozen, or in baked goods.

Blueberries are great, not only in smoothies, but also in or on pancakes and waffles, in muffins, in pies or as a topping on vegan cheesecake. What is your favorite way to eat blueberries? Please share in the comments below.

I just realized another "B" food I could include, while I sit here eating a bagel for breakfast....