Read the awesome article in New York magazine about this new scrumptious book by clicking on this link
I just came up with this list for a friend who is on a plant strong low sodium diet and is eating a unprocessed plant-based diet. I know there are a lot of ways to make this taste better but this was also made for someone with the lowest income that is possible and still be able to reside in NYC. He is also brand new to cooking so I didn’t want to burden him with too many new ingredients and new sauces. What a lot of people do not realize especially veg heads is that natural whole plant fruits and vegetables can be foreign to most humans. The other shocking fact to some is that if you are a smart shopper you can eat all of these foods while on food stamps or below the poverty line.
Shopping list for one person for one week worth of groceries
Some things to remember is to buy dark leafy greens for iron to fight anemia
veggies to get are
carrots, radishes, tomatoes,artichokes,cauliflower,
Brussels sprout,eggplant, mushrooms, salad greens,
sweet potatoes onions, corn,(roasting potatoes)
14Fruits Go to the market and try fruits in season they are cheaper some fruits to get are Apples, Melons, Bananas, berries, plums, apricots, nectarines, oranges, limes, lemons,
There are many more fruits and vegetables, buy and eat as many as you would like they are all good for you.
Oats and grains
Old fashioned oats for oatmeal
Bread should say 100%whole wheat if it doesn’t do not eat it.
Brown rice, quinoa
Brown rice pasta or 100%whole wheat pasta
Quinoa, Lentils, Beans, black, pinto, kidney all beans are good for you, hummus
Almond milk, soy milk, coconut milk,
Protein is in everything as long as you are eating whole plant based foods you are getting protein here are some examples Watercress 84%, Mushrooms 56%, Spinach 50%, Sprouts 35+
- Kidney Beans 58%, Navy Beans 37%, Soybeans 35% Wheat Germ 26%, Rye 18%, Oatmeal 17%, Pumpkin Seeds 18%, Sunflower Seeds 16%, Cantaloupes 10%, Peaches 9%, Oranges 8%
Sauces and condiments
Most are very high in sodium and corn syrup/sugar read the labels
Spaghetti sauce, low sodium soy sauce, mustard, salt and pepper, hot sauce, apple cider vinegar, lime and lemon, balsamic vinegar, nutritional yeast, ketchup
-Cereal/oatmeal with fruit almond milk add some ground flax seed
-breakfast smoothie 1 cup of spinach, almond milk, berries, banana, tablespoon of ground flax seed
-Biggest salad of your life Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado. For sauce braggs aminos, lemon juice, apple cider vinegar
-Kale salad chopped with cut up apples, berries, and squeezed lemon
-garden salad spinach, tomatoes, cucumber and carrots
– veggies dipped in hummus
-blended frozen banana or fruit for a sorbet/ice cream only if you make it
all options below need to include a large portion of dark leafy greens
– Burritos, with kale
Spaghetti, with chopped kale or spinach in the sauce
– Quinoa/brown rice and veggies (mushrooms, onions, corn, peas, cabbage)
– Rice and beans with corn and onions kale and hot sauce
-pizza toast whole wheat bread, tortilla or baked potato put spaghetti sauce and cooked spinach on top and add cooked veggies like onions, olives, eggplant, squash, broccoli
-Tofu/mashed potatoes cut and boil potatoes until soft cut or smoosh with a fork add fresh chopped dill and nutrional yeast or a pinch of salt add some green peas to top it off. Cut tofu drain water and heat in a pan add sauce of choice and eat with potatoes
– Stir fry cook rice and in another pot cook vegetables combine ingredients and maybe some tofu add low sodium soy sauce and eat
I also encourage making large batches and freezing in Ziploc bags here are some that I made for him.
If blenders existed on the night of the last supper Jesus would have requested this beauty. I considered calling it Breast milk of angels or ice bath in the tropics but stuck with nude breeze on the beach. When you take your first sip regardless of being on a tropic island or not you will feel the warm sun on your skin and smell the tropic fruit as a cool breeze cools your bare skin. There are a few ways to make it I will write out the recipe and put the alternative items in parenthesis.
(Vegan) Coconut Mango banana smoothie the last smoothie recipe you will ever need
1.5 frozen banana (5 soaked dates)
10 soaked cashews (almonds/ almond butter/ more almond milk)
1/2 cup of frozen mango (papaya/ banana/ peaches/ nectarine)
2 cups of water
1 cup of almond milk
2-3 table-spoon of whole oats this adds a creamy flavor and texture
1 table-spoon of shredded unsweetened coconut flakes blended add some extra on top
always put liquid first and pulverize dry ingredients second and then add frozen items
Vegan Eggplant Punjab
This looks super fancy I don’t think I can make this, Wrong! It is super easy. The trick is in any situation in the kitchen get water boiling to steam veggies or make rice/ noodles whatever it is that water can slow you down. The next trick is finding premade vegan eggplant Punjab which trader Joes sells. I add onions and green peas to spread serving sizes and add more flavor.
Brown rice tower
Cook the rice whatever kind you like
Jasmine rice always is better with Indian food
while warm scoop it into a mug and pack lightly
flip mug over onto a plate and tap the bottom
Moraccan Carrot Salad wraps
lettuce/kale/large spinach/ lightly steamed cabbage whatever you got
you can add salt and some maple syrup or have plain or add some dressing and mix together
squeeze a lemon
After four years of NYC living you become aware of things you may want more than others and what luxuries you cannot live without. For me I want to see a movie in the theater once in a while have AC blasting during the summer and eating out on occasion. I thought plant-based diets would be very hard when my paycheck needed to be stretched but it is just the opposite I have more food than ever before and it is always good. I always keep frozen cooked rice and quinoa in the freezer and blocks of tofu in the fridge. Stir-fry is a combo of everything leftover and somehow it always taste good. Stir-fry does not need oil you can make it with water. My favorite places to eat out tend to be themed or recipes from the poorest parts of the world. Poor people of the world tend to eat cleaner and not lack nutrients like the affluent people of America. To conclude we need not fret as plant eaters when money gets tight our food is still good, readily available and chock full of nutrients. Eat clean and be happy.
The Senate has begun debate this week on amendments to the Farm Bill. Tell Congress to Repeal the “Monsanto Protection Act” and Support Pro-Farmer, Pro-Environment, and Pro-Consumer Amendments!
As you know, the Farm Bill has historically given large bailouts to agribusiness companies and the country’s largest industrial farms at the expense of consumers, family farms, and the environment. However, a number of amendments to the 2013 Farm Bill have been offered that would support labeling of genetically engineered food, support organic farmers, repeal the “Monsanto Protection Act,” protect honey bees and other pollinators, and so much more.
There are five amendments in the Senate Farm Bill supporting labeling and oversight of genetically engineered food and crops:
1. Senator Boxer (D-California) introduced an amendment in support of mandatory GMO labeling (#1025) as well as her amendment requesting that FDA and USDA study the 64 countries around the world that already require GMO labeling (#1026).
2. Senator Sanders (I-Vermont) introduced an amendment supporting the existing rights of states to enact their own laws requiring the labeling of genetically engineered foods. Already this year 26 states have introduced labeling laws with the possibility of passage in a number of states.
3. Senator Begich (D-Alaska) introduced an amendment (# 934) to ban the sale of genetically engineered salmon until Federal wildlife agencies are properly consulted and find that GE salmon pose no environmental risk.
4. Senator Tester (D-Montana) introduced an amendment to reinvigorate public plant and animal breeding, which has hit an all-time low because of private sector assaults from companies like Monsanto.
5. Senator Merkley (D-Oregon) introduced an amendment (#978) to repeal the “Monsanto Protection Act” provision in the 2013 government spending bill that attacked judicial oversight of genetically engineered crops.
Senator Boxer (D-California) has also introduced an amendment to protect honey bees and native pollinators (#1027), which declined by over 45% last winter as a result of pesticides and industrial agriculture, and Senators Leahy (D-Vermont) and Cowan’s (D-Massachusetts) EQIP Organic Initiative amendment would eliminate the separate payment limit in EQIP for farmers participating in the Organic Initiative so that all farmers are subject to the same payment limitations in EQIP.
The Farm Bill is a 5-year bill that affects all of us. It is crucial that we pass a Farm bill that is protective of the environment, consumers, and organic and family farmers—not just protective of big agribusiness. The Senate is voting on amendments this week, so please take action today!
Tell your Senators to Support GE Food Labeling, Pollinator Protection and Organic Farming in the Farm Bill!
People often ask me, “How can you find the time to do this?” and “It is too complicated or hard to make plantbased/vegan meals.” The reality is that I do make complicated recipes when I am bored or want to try something new. However I do have days when I just want to eat a lot of food and I do not want to wait. Always keep frozen veggies for days like this and other produce with long shelf/fridge life. Such as root vegetables, onions, yams, potatoes, beets, celery root, tubers and squashes. Cruciferous veggies in the fridge like broccoli, kale and cabbage store longer. Last night I just made okra with Cajun spice, beets and kale with sweet & spicy mustard. It was filling, easy, full of nutrients, minerals, vitamins as well as protein, calcium and fiber. Keep it simple so you don’t feel stupid or overworked. Food is fun and should be a simple process.