Saturday, January 4, 2014

I'm in day 4 of the JWE and just made a 5 bean salad that is absolutely killer.  I will check out Plum Bistro this coming week. Goucher and Nayls, where you at?


  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can of white beans
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1 can (14-1/2 ounces) cut green beans, drained
  • 1 frozen package of shelled edamame
  • 1 cup chopped onion
  • 1/2 cup cider vinegar
  • 1/4 cup sugar or less
  • 1/4 cup canola oil
  • 1 teaspoon celery seed
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon dried basil
  • 1/8 teaspoon dried oregano
  • 2-3 minced serrano chiles. 3 if you want it spicy.  Include seeds


  • In a large bowl, combine the beans and
  • onion. In a small bowl, whisk the dressing ingredients.
  • Pour dressing over bean mixture and stir to coat. Cover and
  • refrigerate for at least 4 hours. Serve with a slotted spoon. Yield:
  • 12 servings.

Friday, January 3, 2014

JWE Challenge for 2014

For the next 28 days focus on eating a boatload of plant based whole foods....Define what you are by what you are eating, not what you are not eating.  If this is confusing, before you stuff it in your pie hole, ask yourself: "Is this a whole plant based food???" Still confused?? Look at old posts that delineate all that is the JWE...Tasty ideas, recipes, and tips to come in the days ahead... Coffee and wine, as an option, is your choice. Really focus on the abundant choices you have when eating whole, plant based foods.

Bonus points for Seattle Viewers....Visit Plum Vegan Bistro for an OUTOFTHISWORLD experience... I visited last August and am shamelessly looking for someone living in the Seattle area to invite me back! 

Monday, January 7, 2013

Sushi Sushi Sushi

My daughter was thoughtful enough to get me a sushi making kit for Christmas. Well, what an adventure! Lots to learn, lot of work, lot of mess, but well worth it.

Sunday, January 6, 2013

Sauteed Greens and Butter Beans with Lemon Quinoa
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 garlic cloves, thinly sliced
  • 1 bunch of Kale, stems removed
  • 1 15-ounce can butter [Gigante] beans, rinsed and drained
  • 1/4 cup Kalamata olives, pitted and halved
  • Optional: 1/4 teaspoon dried crushed red pepper
Lemon Quinoa
  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon lemon zest
In a small saucepan, add quinoa, 1 1/2 cups of water and bring to a boil. Reduce to a simmer and cover for 16-18 minutes or until all the water is absorbed. Remove from the heat and fluff with a fork. Add olive oil, lemon juice and lemon zest. Cover to keep warm; set aside.
In a large skillet, heat olive oil over medium heat. Add garlic and stir until it’s fragrant, about 1 minute. Add greens and stir until they begin to wilt – use tongs to coat with oil. Add butter beans and cook until they get a little crispy, about 5 minutes. Remove from heat, add kalamata olives, season with salt and pepper.
When ready to serve, dish quinoa and top with the greens and bean mixture. Sprinkle crushed red pepper if you prefer some spice.
Serves 4-6

Courtesy of

Saturday, January 5, 2013

Garlicky Kale and Bean Stew

Greens good for you, nuff said.

Serves 3-4

Knob of coconut oil or ghee
2 medium onions
6 cloves garlic
1 teaspoon smoked paprika (optional, but really delicious)
5 bay leaves
Pinch chili flakes
Sea salt
Cracked black pepper
2- 2 ½ cups cooked white beans (lima, butter, navy, cannelini…)
2 cups packed shredded kale leaves
2 cups vegetable broth
1 can (14 oz.) organic whole tomatoes
Cold-pressed olive oil to garnish

1. Heat a knob of oil in a large stockpot. Slice onions and add to the pot with a couple pinches sea salt, chili, bay leaves and paprika. Cook for a few minutes until the onions have softened, then add sliced garlic. If the post becomes dry, add a little juice from the tinned tomatoes.
2. Add all other ingredients, bring to a boil, season to taste, and serve with a drizzle of olive oil (since everything is cooked, you don’t need to heat it long). If you are going to let it simmer for a while, add the kale about 5-10 minutes before serving so that it retains more of its nutritional value.

Sarah Britton is a holistic nutritionist, vegetarian chef, and the creator of the award-winning blog My New Roots. Sarah is currently a chef at three organic restaurants in Copenhagen, Denmark, where she has earned praise for her creative and adventurous recipes. A Certified Nutritional Practitioner, she is also the founder of New Roots Holistic Nutrition, where she educates others to be an active participant in their own health and healing.

Thursday, January 3, 2013

Crispy Kale Salad with Lime Dressing

Angie made this salad tonight and it was LEGIT.  Try it out people


  • 1 1/2 tablespoons (packed) palm sugar or light brown sugar
  • 1/4 cup fresh lime juice
  • 3 tablespoons fish sauce (such as nam pla or nuoc nam)
  • 1 teaspoon minced garlic
  • 1/2 red Thai chile or 1/4 red jalapeƱo, seeded, thinly sliced
  • 24 small Tuscan kale leaves (about 5 inches) or 5-inch-long pieces torn from large stemmed leaves
  • 1 tablespoon vegetable oil
  • Kosher salt and freshly ground black pepper
  • 3 cups (loosely packed) mixed tender herbs (such as cilantro, mint, and basil)
  • 3 cups mixed shaved vegetables (such as carrots, beets, and radishes)
  • 2 cups pea tendrils, watercress, or baby arugula
  • 2 cups thinly sliced stemmed Tuscan kale leaves (from 1 bunch)
  • 1 cup thinly sliced cucumber
  • Ingredient Info:

    Fish sauce is available at Asian markets and in the Asian foods section of most supermarkets. Find Tuscan kale, also called black kale, Lacinato kale, or cavolo nero, at farmers' markets and some supermarkets.


  • Microwave sugar and 2 Tbsp. water on high in a medium microwave-safe bowl until sugar is dissolved, about 30 seconds. Let cool. Whisk in next 4 ingredients for dressing. Set aside.
  • Arrange racks in upper and lower thirds of oven; preheat to 250°. Brush tops of kale leaves with oil; season with salt and pepper. Arrange in a single layer on 2 large baking sheets. Bake, rotating sheets top to bottom halfway through, until kale is crisp, about 30 minutes. Transfer leaves from baking sheets to a wire rack; let cool.
  • Mix herbs and remaining 4 ingredients with 6 Tbsp. dressing in a large bowl. Divide salad among plates; top with crispy kale leaves and drizzle remaining dressing over.

Kudos to Bon Appetit for the recipe

Wednesday, January 2, 2013

Self Reflection :My annual New Year's Day Hike.

Despite the negative feedback from my sister ( and health coach in making), I need to embrace all that is JWE.
Recipes, changes, revelations, and more to follow. Get ready, I may even be ready to listen to my sibling and her husband, Buddy Lee.

In the mean time, 2012 has taught me that kale, roasted brussel sprouts, and hand-soaked garbanzo beans are all you need (or at least represent a good start).

Monday, May 21, 2012

Kashi Cereal Stirs Anger - Exposed by Small Rhode Island Grocer

Story at-a-glance

A note on a Rhode Island grocer’s shelf has gone viral, informing consumers everywhere that the popular “natural” cereal brand Kashi actually contains genetically engineered grains

As a result of consumer outrage, the Kashi brand, which is owned by Kellogg Company, has now pledged to use at least 70 percent certified organic ingredients by 2015—a move that may be too little, too late for many health conscious consumers. The pledge came just days after initially trying to further mislead consumers by denying the test results, which had found Kashi GoLean cereal contained 100 percent genetically engineered soy

Currently, the ONLY label that can protect you against genetically engineered ingredients, synthetic pesticides, and other harmful additives is the USDA 100% Organic label

Full story at dr. Mercola's site:

Saturday, April 21, 2012

The Three Day Challenge

So far Bill & Chris (can you believe it?) are In! Who else is in??? Ann and I start Sunday

See the whole article at

"....The best part of this mini detox? We’ve prepared a streamlined menu of “big batch” meals so that you can frontload all of the work. Yes, you’ll be having the same breakfast, lunch, and dinner during the cleanse (you can change it up with our six fun snacks), but three days of clean eating “will help your body focus on detoxing, rather than on breaking down complex foods,” .....

These dishes give your digestive system a rest from processed foods and allergens like dairy and gluten. Loading up on the season’s fibrous fruits and vegetables helps remove toxins; they’re eliminated by binding to fiber. Skip your morning coffee and evening glass of wine (both overwork the liver, the organ we’re aiming to support); opt for water and herbal tea instead.......


Strawberry-Grapefruit Smoothie

Beet, Avocado, and Arugula Salad with Sunflower Seeds

Carrot-Spinach Soup with Dill

Snacks: Snacking is allowed! Choose two of these smart combos each day.
Avocado Rolls
Coconut "Gorp"
Apple with Tahini
Banana "Ice Cream"
Radishes with Olive Oil
Collard Chips

Go here to get the recipes:

Friday, April 20, 2012

Mission Asparagus

Your Mission:
Get some locally grown asparagus. It's in season now in Western Massachusetts.