Z is for Zucchini

 

Yeah, what did you expect? Zucchini is a favorite summer squash of mine.

Zucchini is a versatile, nutrient-rich vegetable that's typically green, cylindrical, and has a mild flavor, though yellow varieties exist. It's easily cooked by roasting, sautéing, or grilling, often paired with yellow summer squash, and is best when chosen small to medium-sized for optimal flavor and texture. 

12 Health and Nutrition Benefits of Zucchini

I often add cooked zucchini and yellow squash to my pasta sauce, to make it a chunkier sauce. Zucchini is delicious cooked plain, with onion, garlic salt and seasonings. It's such a versatile vegetable, without much flavor, so it can be made into a savory or a sweet dish. 

I haven't tried these recipes yet, but they sound good:

Vegan Zucchini Bread

Easy Vegan Zucchini Bread

Baked Vegan Zucchini Fritters

What is your favorite way to serve zucchini? Please share in the comments below.

Thank you for joining me on this journey through the alphabet. I hope you have learned a bit more about a whole food plant based life style. I hope you'll check back often, because I hope to be more consistent in blogging here. (Yeah, I know; I said that the last time I participated in the A to Z blogging challenge! LOL)

Have a blessed day!

Y is for Yams vs. Sweet Potatoes

 

What is the difference between yams and sweet potatoes, anyway? 

Sweet potatoes (moist, orange/sweet) and yams (dry, starchy/earthy) are distinct, unrelated vegetables; what are commonly labeled as "yams" in U.S. supermarkets are almost always orange-fleshed sweet potatoes. True yams have bark-like skin and white flesh, while sweet potatoes have smooth skin and sweeter, varied flesh.

Sweet Potatoes vs. Yams: What’s the Difference?

Yams vs. Sweet Potatoes: What's the Difference?

Yams vs Sweet Potatoes and How to Tell Them Apart!

Yams are starchy, tuberous root vegetables native to Africa and Asia. They are a staple food rich in fiber, potassium, and antioxidants, which support cardiovascular health.

11 Health and Nutrition Benefits of Yams

Have you ever had yams, real, genuine yams? After reading these articles, I am thinking maybe yams get served occasionally at some of our church fellowship meals. Our church membership is culturally diverse! I'll have to start paying closer attention.

X is for Xigua and Xi Lan Hua

 

"Xigua" (pronounced shee-gwah) is the Mandarin Chinese word for watermelon, originating from Africa. It refers to the common red-fleshed fruit, though sometimes used to describe yellow-fleshed, sweet, and hydrating varieties. It is widely used in Chinese cuisine, and often enjoyed for its high water content, ideal for smoothies, salads, and snacks. Due to their high water content, they’re excellent for rehydration. Potassium, vitamin C, and vitamin A can all be found in watermelons. They're red because they contain the powerful antioxidant lycopene.

“Xi Lan Hua” is the Chinese term for broccoli. Broccoli is a superfood member of the Brassica oleracea family, which also includes cabbage, cauliflower, and Brussels sprouts. Its sturdy stalk is covered with clusters of tasty flowers. Broccoli is one of my go-to veggies because it’s versatile enough to be used in a variety of cooked or raw dishes, including salads.

There, now we've learned a couple Chinese words, for a couple of our common foods. 😉😁

Can you think of other foods beginning with "X"?

W is for Whole Food Plant Based

 

Yesterday we talked about vegetarian vs. vegan. Today we'll take it one step further: whole food plant based.

Whereas vegan might use processed foods, such as vegetarian "meat" products, or other highly processed foods, a person who eats a whole food plant based diet, tends to eat food in as natural a state as possible, and tend to cook mostly "from scratch." 

You don't have to eat just salads, either! But, yeah, I eat vegetables and fruits in as natural a state as possible. I eat a variety of beans. We eat a lot of potatoes, and quite a bit of tofu. 

When you stop and think about it, God's original diet, for humans and animals, was a plant based diet. "And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat. And to every beast of the earth, and to every fowl of the air, and to every thing that creepeth upon the earth, wherein there is life, I have given every green herb for meat: and it was so." Genesis 1:29, 30, KJV. This is the main reason I prefer eating a whole food plant based diet now.

For inspiration, I like to watch other whole food plant based promoters on YouTube.

PlantWhys

Sam Cooks Kindness

Sarah's Vegan Kitchen

Rainbow Plant Life

Vegan Healthy Comfort

PB with J

These last two talk not only about the whole food plant based diet, but also talk about whole health and natural remedies.

NEWSTART

Wildwood Health

Have you ever tried a whole food plant based diet? Do you see benefits of it?

V is for Vegetarian vs. Vegan

 

I was raised mostly vegetarian; my mother never cooked meat at home. Well, not quite true; she did have a yummy tuna casserole that she'd prepare. We never ate any Biblically unclean foods in our home: no pork, or shellfish, etc. 

After I graduated from high school, I worked in a health reconditioning center just outside of New York City, which is where I learned about vegan cooking...well, that's what we called it then. I think, looking back on it, it was more of a whole food plant based diet that we were preparing. 

The difference between vegetarian and vegan, according to current definitions I believe is that vegetarian eats no animal flesh, but will eat eggs and dairy products (milk, cheese, etc.). Vegan means using no animal products of any kind, whether eating, or wearing, etc. 

I think some people are vegetarian or vegan because they are animal-rights activists. I think others do it for personal health reasons. Maybe there are others like I am, who hate the idea of killing animals, eating animal flesh, but also choose to eat this way for health reasons.

Think about it! All the chemicals and hormones that are poured into animals. All the diseases in the animals. 

Ever since my own cancer diagnosis and treatment, I have done my best to avoid eating animal products. Hopefully it has prevented further growth of cancer.

Do you consider yourself vegetarian, or vegan? Or are you carnivore, or omnivore?

U is for Udon Noodles

 

Udon are thick, chewy Japanese noodles made from wheat flour, water, and salt, known for their satisfying texture and versatility in both hot soups and cold dishes. They are a staple in Japanese cuisine, served in simple dashi-based broths (like Kake Udon) or stir-fried (Yaki Udon) with various proteins and vegetables, and can be topped with ingredients like tempura, tofu, or egg. 

Udon originated from Chinese wheat flour noodles brought to Japan around the 8th-century Nara period, evolving from dumpling-like foods into the thick, wheat-based noodles commonly eaten today. Legend credits Buddhist monk Kukai with bringing them to Kagawa prefecture, where they developed into a regional specialty. 

We like Asian food in our household, but it seems like I am the only one who likes the noodles (the others prefer rice). I like noodles with tofu and all kinds of veggies!

What is your favorite thing about Asian cuisine? 

T is for Tofu

 

Tofu, or bean curd, is a food made by coagulating soy milk and pressing the curds into solid white blocks, similar to cheese, with a texture ranging from silken to extra-firm. Originating in China over 2,000 years ago, it's a staple in East and Southeast Asian cuisines and a popular plant-based protein source, valued for its ability to absorb flavors from marinades and sauces. Tofu is low in calories and rich in protein, and can be prepared in countless ways, including frying, baking, scrambling, and blending. 

I will admit, I use quite a bit of tofu in my whole food plant based diet. The rest of the family will eat it, just not as frequently as I do, because they aren't meat or dairy free, like I am. 

One of my favorite breakfasts is peeling and grating a potato, crumbling a quarter of a block of extra firm tofu, chopping part of an onion and some bell pepper, and sauteeing them all together in a skillet, and seasoned with salt, garlic powder, onion powder, a touch of turmeric, and a tablespoon or two of nutritional yeast. I like the potatoes to be a bit crispy. It's a yummy, substantial breakfast.

Tofu Loaf

2 pound tofu

1/4 cup chopped onion

1/4 chopped celery

2 Tablespoons oil

1/2 vegan mayonnaise

1/4 cup soy sauce (Bragg's Liquid Aminos)

1 teaspoon salt

1 1/2 cups bread cubes

1/8 teaspoon garlic powder

1/8 teaspoon sage

Drain and mash tofu. Sautee onion and celery in oil. Mix all ingredients together, and place in greased loaf pan. Bake at 375 degrees Fahrenheit for 40 minutes or until browned. 

Note: You can form the mixture into patties and bake on greased cookie sheet for 15-20 minutes on each side.

Yields: 6 servings

******************

Tofu Cottage Cheese

1 pound firm tofu, drained

1 1/4 Tablespoons minced fresh chives (optional)

1 teaspoon minced fresh parsley (or dried)

1/4-1/2 teaspoon dill weed

1/4 cup water

1 1/2 teaspoons lemon juice

1 teaspoon onion powder

1 teaspoon salt

1/4 teaspoon garlic powder

Mash tofu and reserve 1/2 cup. Combine tofu with chives, parsley and dill. Process the 1/2 cup tofu with the remaining ingredients in a blender until smooth. Combine all ingredients and mix well. Let stand in refrigerator for a short time to let the flavors blend.

Yields: 4 servings

I like to crumble tofu into pasta and spaghetti sauce, or into a bowl of oatmeal. Silken tofu is great to use in smoothies. Tofu is so versatile, with one reason being it doesn't have much flavor, so you can season it any way you want, for sweet or savory dishes.

Have you used tofu? What are some ways you use it? Please share in the comments below.

S is for Sunflower Seeds

 

Sunflower seeds are highly nutritious, providing vitamin E, magnesium, and healthy fats that support heart health and reduce inflammation. They are popular in trail mix, multi-grain bread, nutrition bars, and for snacking straight from the bag. They are delicious sprinkled over salad, too.

Are Sunflower Seeds Good for You? Nutrition, Benefits and More

Are Sunflower Seeds Nutritious? A Dietitian Breaks Down The Benefits & Risks

Health Benefits of Sunflower Seeds

I use sunflower seeds frequently in my recipes, such as burgers (such as the burgers under the letter "O" for this challenge), or sour cream.

Sunflower Seed Sour Cream

2/3 cup sunflower seeds

3/4 cup water

1/2 teaspoon salt

2 Tablespoons lemon juice

1/4 teaspoon garlic powder

1/2 teaspoon onion powder

Blend until smooth in blender.

****************

Sunburger Patties

2 cups grated carrots

2 cups sunflower seeds

1/2 cup chopped onion

2 Tablespoons water

1 1/4 cups tomato juice

1 1/2 teaspoons salt

1 Tablespoon onion powder

Clean, grate and measure carrots; put in bowl. Grind sunflower seeds in blender or food processor until fine (3 cups ground sunflower seeds). Add to carrots. In skillet, saute onions in water until soft. Add to bowl along with remaining ingredients. Stir together well. Using a 1/3 cup  portions, place on oiled cookie sheet and form into patties. Bake at 350 degrees Fahrenheit for 35 minutes. Turn over and bake another 15 minutes.

Yield: 10 1/3-cup patties

I hope you enjoy these recipes. What is your favorite way to eat sunflower seeds? Please share in the comments below.

R is for Raspberries

 

Raspberries are rich in fiber, vitamin C, manganese, and antioxidants, making them a nutritious choice, and are often eaten fresh, in desserts, jams, or smoothies. They're highly perishable so are best enjoyed fresh, though they can be frozen to preserve them year-round.

They provide potassium, which is essential to heart function, and is proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. The manganese, which is necessary for healthy bones and skin, also helps regulate blood sugar.

Health Benefits of Raspberries

16 Amazing Benefits Of Raspberries For Skin, Hair, And Health

Raspberries: Superfood Spotlight

More Health benefits of raspberries

Both my mother and mother-in-law struggled with diverticulosis, and were always advised to not eat fruit with small seeds, like in raspberries, but this article indicates studies show that isn't actually necessary, except maybe during a diverticulitis flare-up. Good to know!

Do you like raspberries? I think they are Jen's favorite berry. She wishes we would have them more often.

Q is for Quinoa

 

Yes, quinoa; what else could I choose?!

Quinoa is a pseudocereal, meaning it's a seed used like a grain but isn't from the grass family (like wheat or rice). It's a highly nutritious, gluten-free food, rich in protein, fiber, vitamins, and minerals, making it a popular choice for health-conscious consumers, athletes, and those with celiac disease. Its seeds can be cooked whole, ground into flour, or puffed, and it's known for its complete protein profile, containing all essential amino acids. 

One cup of cooked quinoa (approx. 185g) provides roughly 8g of protein, 5g of fiber, 39g of complex carbs, and significant amounts of magnesium, iron, and phosphorus. It is a nutrient-dense, low-glycemic, antioxidant-rich food. 

What’s the Best Way to Cook Quinoa?

Real Food Encyclopedia | Quinoa

32 Quinoa Recipes That'll Help You Eat Healthier All Day Long

30 Easy Quinoa Recipes for a Healthy Weeknight Dinner

I like quinoa, and eat it fairly frequently. I probably enjoy it more than anyone else in the family, though. LOL What about you; do you like to eat quinoa? 

One of my favorite ways to eat quinoa is the Path of Life Quinoa Blend, Asian Wok, which you can find in the freezer section at the grocery store. I'm sure it can be somewhat replicated at home; I just haven't done that yet. 

P is for Peanuts and Peanut Butter

The peanut is a legume crop which is grown mainly for its edible seeds which are contained in underground pods. 

"Edible products include peanut oil and peanut butter. Industrial uses include paint, varnish, and furniture polish made with peanut oil. The plant tops are used for silage, while oilcake meal is used as animal feed and as a fertilizer. Peanut sauces are used in Latin America and Southeast Asia, while in the Indian subcontinent, they are added to salads and stews. In North America, peanuts are used in candies, cakes, and cookies, while peanut butter is widely eaten." (Wikipedia)

"George Washington Carver (1864–1943) championed the peanut as part of his efforts for agricultural extension in the American South, where soils were depleted after repeated plantings of cotton. He invented and promulgated hundreds of peanut-based products, including cosmetics, paints, plastics, gasoline and nitroglycerin." (Wikipedia)

Some people are allergic to peanuts and can have a fatal reaction.

I'll admit, peanut butter is a staple around here. It's good for tight budget. And a good source of protein, especially combined with a grain, as in bread and peanut butter.

In 2021 I was struck down by COVID; I was gravely ill. I was in the hospital for 3 weeks, and it literally was "touch and go" for a while. My senses of smell and taste were greatly affected, and still are even now. One of those alterations was that peanut butter tasted nasty to me. It still doesn't taste "normal" even now. (A couple other tastes that were adversely affected were coffee and chocolate!!) These days I can eat honey roasted peanut butter, and it tastes good!

Are Peanuts Good for You?

Peanuts 101: Nutrition Facts and Health Benefits

One of our favorite recipes is:

Peanut Butter-Carrot Loaf

2/3 cup peanut butter

1 cup tomato puree

1 Tablespoon onion powder

1 3/4 teaspoons salt

1 teaspoon garlic powder

1 1/2 teaspoons basil

3 cups shredded carrots

3/4 cup water

4 1/2 cups whole grain bread crumbs

In a bowl cream first six ingredients together with fork. Add remaining ingredients and stir together well. Put into oiled 8" x 8" baking dish. Cover with foil and bake at 350 degrees Fahrenheit for 30-40 minutes. Uncover and bake until browned, about 15 more minutes.

Yield: 6 cups, or 8" x 8" baking dish

A delightful and attractive way to serv this entree is to bake it in a bundt pan. Invert it onto a platter covered with lettuce, and fill the center with fresh steamed peas. You can place black olives around the outside edge of the platter. This is our favorite way to serve it!

Please share in the comments below if you try this recipe. Also, I'd like to hear if you have a favorite recipe which includes peanuts or peanut butter.
 

O is for Oats, Olives or Onions

 

Oats, Olives, and Onions are used a lot in my cooking, and yes, all three can show up together in my recipes.

Rolled oats are not just for making oatmeal! They are great to use in smoothies, waffles, burgers or roasts, cookies, in the topping for apple crisp, and can even be blended to a flour consistency to use as a flour substitute.

There are several types of oats, but I tend to use mainly rolled oats (either old fashioned or quick). 

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. They can help lower cholesterol, and lower blood sugar levels. 

9 Health Benefits of Eating Oats and Oatmeal

Different Types of Oats (& How to Use Each the Traditional Way)

I think onions are one of my most-used foods, because they go into nearly all of my savory dishes: beans, casseroles, potato dishes, burgers, vegetable dishes, even in salads. 

Onions are highly nutritious vegetables that may have several benefits, including improved heart health, better blood sugar regulation, increased bone density and contain anticancer compounds.

Onions: Health Benefits and Nutrition

Onion Health Benefits, Plus Tips and Recipes for Adding Them to Your Diet

Then there are olives. My youngest son would live on olives (along with grated cheese and sour cream) if given the chance! To him, olives make up their own food group! LOL

Olives are associated with many health benefits, especially for heart health and cancer prevention. They are very high in vitamin E and other powerful antioxidants.

Different Types of Olives

10 Benefits of Eating Healthy Olives

Olives 101: Nutrition Facts and Health Benefits

Oat Burgers

4 1/2 cups water

1/2 cup soy sauce (I use Bragg's Liquid Aminos)

4 1/2 cups old-fashioned oats

1/3 cup oil

1 diced onion

1 teaspoon garlic powder

1/4 cup nutritional yeast flakes

1/4 cup sesame seeds

3/4 cup walnuts or sunflower seeds (I usually use sunflower seeds)

Cook oats in boiling water and soy sauce for about 5 minutes. Mis remaining ingredients in a separate bowl. Add dry ingredients to cooked oats and mix well. When cool enough to handle, form in to patties, place on oiled cookie sheet, and bake at 350 degree Fahrenheit for 30-45 minutes, flipping over after 15-20 minutes. They should be nicely browned on each side. I use a large-mouth canning jar lid to shape the bugers.

Suggestion: May freeze extra burgers, cooked or uncooked, for future use.

Yields: 20-24 large burgers.

Do you have a favorite oat recipe? Please share in the comments below.

N is for Navy Beans

 

Navy beans, also called pea beans, are small, white, oval-shaped legumes known for their creamy texture and mild flavor, making them a versatile ingredient in soups, stews, and baked beans. They are a good source of fiber, protein, and minerals, and can be used dried or canned, with substitutes like Great Northern or cannellini beans. 

The U.S. Navy began issuing these beans as a standard ration for sailors on warships in the 19th century because they were affordable, nutritious, and stored well for long, arduous voyages. Beyond sailors, these beans were commonly used in military rations during the American Civil War and World War I.

The association with New England is so strong that they are often called Boston beans or Yankee beans, and they are the official bean of Massachusetts. 

Where Did Navy Beans Get Their Name?  

I think one of the most common ways to eat navy beans is Boston Baked Beans. 

Boston Baked Beans

2 1/2 cups dry navy beans

8 cups water

1 1/4 cup finely chopped onions

1 Tablespoon oil

6-7 Tablespoons dark molasses (not blackstrap)

1 Tablespoon honey

1 1/2 teaspoons salt

1 Tablespoon onion powder

1/2 teaspoon garlic powder

Soak beans over night in generous amount of water. Next morning, rinse and drain. Put soaked beans into pot with 8 cups water. Bring to boil. Reduce heat, cover, and simmer until tender (about 2 2//3 hours). Remove from heat. Saute onions in oil until clear. Add to beans, along with remaining ingredients. Mix together well. Pout into oiled 8"x 8" baking dish. Cover and bake at 350 degrees Fahrenheit for 2 hours. Uncover and bake for an additional 30 minutes.

Yield: 9 cups

Do you have a favorite way to prepare navy beans? Please share in the comments.

M is for Millet

 

Millets are small-grained, annual, warm-weather cereals belonging to the grass family. They are highly tolerant of drought and other extreme weather conditions and have a similar nutrient content to other major cereals.

Millet is an ancient grain, even mentioned in the Bible: Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof. Ezekiel 4:9, KJV.

One good thing about millet is that it's gluten free, which is great for those who have Celiac Disease, or are gluten intolerant or sensitive in other ways.

Here are some interesting, informative articles about millet:

Millet: A Tiny Grain with Big Benefits

What Is Millet? Nutrition, Benefits, and More

Millet for Health: Benefits, History, and How to Use It in Recipes 

The nutrition and therapeutic potential of millets: an updated narrative review

I like to use millet in place of rice sometimes, or combined with quinoa. 

A fairly simple way to eat millet is to combine it with canned or frozen peas, with seasonings of choice. 

Have you ever had millet? What is your favorite millet recipe? Please share in the comments below.

L is for Lentils

 

I know I have posted about lentils before, but, frankly, they are my favorite of the legumes. We tend to eat them nearly every week. 

Lentils make an excellent addition to your diet if you have diabetes, because lentils help lower or manage A1C levels and blood glucose due to their high fiber and protein content, which prevent blood sugar spikes. Regular consumption can improve insulin resistance.

Here is one of my favorite recipes:

Pot O' Lentils

2 cups uncooked lentils

1 chopped onion

1 chopped carrot

1/2 cup chopped celery

1/4 cup chopped bell pepper

1 can tomato soup or paste

1 Tablespoon molasses

1/2 teaspoon oregano

1/2 teaspoon margarine

1 teaspoon curry (optional, but really adds to the flavor!)

1 packet of George Washington broth (or other bullion seasoning)

1 teaspoon salt

Smokene or other smoke flavoring, to taste (optional)

Cook lentils, onion, carrot, celery and pepper together in 4 cups of water until lentils are cooked and vegetables are soft. Add other ingredients and simmer. 

This is a good and filling pot for the new neighbors moving in next door.

                                      *************************************

Lentil Soup

1 medium onion, chopped

2 cloves garlic, minced

1 1/2 cups uncooked lentils

4 cups of water

2 cups tomatoes or tomato juice (I have used V8 juice instead)

2 teaspoons salt

1/2 teaspoon dill seed

1 bay leaf

Saute onion and garlic. Add lentils and water. Cook for 40 minutes. add rest of ingredients and cook 20-40 minutes more. The soup tastes even better when made the day before serving.

Yields: 4-6 servings

                                     *************************************

Esau's Pottage

1 cup brown rice, uncooked

1 cup lentils, uncooked

1 teaspoon salt

5 cups of water

1/4 olive oil

1 1/4 cups chopped onion

Cook rice and lentils in salted water for about 45 minutes, or until done. Add onion and oil and simmer for another 10-15 minutes.

                                  *************************************

I hope you enjoy these recipes, along with the ones from my other lentil post. Which one are you most interested in trying? Please share in the comments below.

K is for Kidney Beans

 

Kidney beans are among my favorites. I like to use them for making chili, most of all. They are an excellent source of plant-based protein and dietary fiber, which aids digestion and satiety. They're a good source of several vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1.

They can help control blood sugar levels, since they are low glycemic. They also promote colon health and reduce the risk of colon cancer.

Be aware, though, that it is very important to thoroughly cook kidney beans, since they contain high amounts of a toxic protein called phytohaemagglutinin. It's important to soak kidney beans over night, then boiled for at least 10 minutes. Drain that water, rinse the beans, then you can cook them in fresh water, either in a slow cooker, Instant pot, or on the stovetop.

I like cooking them fairly simply, with just water, salt, garlic and onion powders. Then serve them over whole wheat toast, with diced fresh onions and tomatoes, and gravy poured over all. It's a delicious, simply, filling meal.

Cooked kidney beans are a good addition to fresh salad, as well.

Do you have a favorite way you like to eat kidney beans? Please share in the comments below.

J is for Jackfruit

 

Jackfruit is a highly nutritious tropical fruit packed with fiber, potassium, and antioxidants like vitamin C, which boost immunity, support heart health, and promote healthy skin. Its low glycemic index and high fiber content help manage blood sugar levels, while its fibrous, unripe texture makes it a popular healthy meat substitute. 

Those with chronic kidney disease or needing a low-potassium diet should consult a doctor before consuming high-potassium foods like jackfruit. But because of its low glycemic index and high fiber content, it can be beneficial for those with diabetes.

Young, green (unripe) jackfruit is a popular plant-based meat alternative with a neutral flavor and fibrous, stringy texture that mimics pulled pork, shredded chicken, or crab meat. It is commonly simmered in sauces for tacos, BBQ sandwiches, curries, or fried as nuggets, while ripe jackfruit is used in desserts due to its sweet taste. 

Have you ever had jackfruit? I think it's pretty good, especially as a shredded meat substitute. I'm not sure if I've had it in a dessert, though. Do you have a yummy dessert recipe, utilizing jackfruit? Please share in the comments below.

I for Irish Stew

 

When we were homeschooling, one of our favorite parts of our education was cooking meals that would connect to our stories in some way. I loved using cookbooks that would coordinate with our literature studies. 

One such book was the Five in a Row cookbook. This recipe for Irish stew is based off that recipe.

Irish Stew

Ingredients

2 Tablespoons oil

4 onions, cut in wedges

5 carrots, cut in thick slices

2 ribs of celery, sliced

1 package of plant based "beef tips"

6 large potatoes, cubed

1 cup water

Preparation

Heat oil in large saucepan or skillet. Saute onions in oil. Add carrots and celery, and cook for an few minutes. Add "steak" to onions, carrots and celery. Add potatoes. Pour in water, season to taste with salt and pepper (I omit pepper, since I'm allergic to it), and bring to a boil. Reduce heat and simmer over low heat until the vegetables are tender. Stew can be thickened by adding 2 Tablespoons flour to 2 Tablespoons cold water, stir the flour and water together and then slowly add to the stew.

Serves: 8.

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