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Posted in RECIPES, soup

Lentil and Potato Soup

Posted on by Mary Ann Lesh
Simple vegan ingredients with Spanish flair.

PREP 20 min / STOVETOP medium, then low / COOK 20-25 min / MAKES 8 servings

  • INGREDIENTS
    • 3 Tbsp OLIVE OIL
    • 1 SMALL ONION, finely chopped
    • 4 GARLIC CLOVES, roughly chopped
    • 2 tsp SMOKED SPANISH PAPRIKA
    • 1 tsp CUMIN
    • 1/2 c TOMATO SAUCE
    • 2 MEDIUM POTATOES, cut into bite-sized pieces
    • 1 c DRY LENTILS, rinsed
    • 5 c VEGETABLE BROTH
    • 1 BAY LEAF
    • SALT to taste
    • FRESH GROUND PEPPER to taste
    • 2 BAGUETTE SLICES
    • 4 GARLIC CLOVES, whole, peeled
    • 1/4 c FRESH PARSLEY, chopped
    • SALT, to taste
    • FRESHLY CRACKED BLACK PEPPER, to taste
  • INSTRUCTIONS
    1. Saute the chopped ONION in the OLIVE OIL until transparent; add chopped GARLIC and continue to saute, taking care not to burn it
    2. Add the SMOKED PAPRIKA and CUMIN; stir lightly
    3. Add the TOMATO SAUCE, stir the mixture well, and continue cooking about 5 minutes until the sauce starts to thicken
    4. Stir in the chopped POTATOES and DRY LENTILS and give it all a quick mix
    5. Add the VEGETABLE BROTH and the BAY LEAF, bring the mixture to a boil, lower the heat and continue cooking over low heat for about 20 minutes until the LENTILS and the POTATOES are tender
    6. Make a paste of the BAGUETTE SLICES, GARLIC CLOVES, and PARSLEY and stir it into the soup while it is still cooking
    7. Season the soup to taste with SALT and PEPPER just before turning off the heat
Posted in RECIPES

Brown Rice

Posted on by Mary Ann Lesh

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes.

PREP 20 min
NEED large pot
TEMP medium
COOK 30 min
MAKES 3 cups

INGREDIENTS

  • 1 c BROWN RICE
  • 6 c WATER
  • SALT to taste
  • INSTRUCTIONS
    1. Rinse RICE under running water to remove excess starch
    2. Bring WATER to a boil
    3. Add RICE to boiling WATER
    4. Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
    5. Drain off remaining cooking water and return RICE to the pot
    6. Remove from heat and let rest for 10 minutes
    7. Fluff and season as desired
Posted in RECIPES

Sweet Potato Recipes

Posted on by Mary Ann Lesh

Camotes Enmielados, Camotero Style

  • PREP 15 min / OVEN 425° F/ ROAST 30 min
  • INGREDIENTS
    • 3 SWEET POTATOES, unpeeled and cut into large chunks
    • 1 PILONCILLO cone
    • 1 CINNAMON stick
    • 3 whole CLOVES
    • 1 strip ORANGE PEEL
    • 2 cups WATER
    • Pinch of SALT
  • INSTRUCTIONS
    1. Combine all ingredients in a generous-sized pot
    2. Cover and simmer over low heat for 45 minutes until tender
    3. Uncover and continue cooking until syrup is thick and glossy
    4. Cool before serving

Oven-Roasted Sweet Potatoes

  • PREP 15 min / OVEN 425° F/ ROAST 30 min
  • INGREDIENTS
    • SWEET POTATOES (as many as you want)
    • OLIVE OIL
    • SALT
  • INSTRUCTIONS
    1. Wash and dry unpeeled SWEET POTATOES
    2. Rub the peeling with OLIVE OIL
    3. Slice SWEET POTATOES lengthhwise
    4. Season to taste with SALT and seasonings of your choice
    5. Place cut-side down on a cookie sheet
    6. Roast in pre-heated oven at 425° F for 30 minutes until center is soft
Posted in Mexican, RECIPES

Camotes Enmielados, Camotero Style

Posted on by Mary Ann Lesh
  • PREP 15 min / OVEN 425° F/ ROAST 30 min
  • INGREDIENTS
    • 3 SWEET POTATOES, unpeeled and cut into large chunks
    • 1 PILONCILLO cone
    • 1 CINNAMON stick
    • 3 whole CLOVES
    • 1 strip ORANGE PEEL
    • 2 cups WATER
    • Pinch of SALT
  • INSTRUCTIONS
    1. Combine all ingredients in a generous-sized pot
    2. Cover and simmer over low heat for 45 minutes until tender
    3. Uncover and continue cooking until syrup is thick and glossy
    4. Cool before serving
Posted in RECIPES

Oven-Roasted Sweet Potatoes

Posted on by Mary Ann Lesh
  • PREP 15 min / OVEN 425° F/ ROAST 30 min
  • INGREDIENTS
    • SWEET POTATOES (as many as you want)
    • OLIVE OIL
    • SALT
  • INSTRUCTIONS
    1. Wash and dry unpeeled SWEET POTATOES
    2. Rub the peeling with OLIVE OIL
    3. Slice SWEET POTATOES lengthhwise
    4. Season to taste with SALT and seasonings of your choice
    5. Place cut-side down on a cookie sheet
    6. Roast in pre-heated oven at 425° F for 30 minutes until center is soft
Posted in RECIPES

Pita Pockets

Posted on by Mary Ann Lesh

PREP 20 min + 2.5 hrs to rise / HOT SKILLET / COOK 1-2 min per side / MAKES 10

  • INGREDIENTS
    • 2 1/2 c FLOUR
    • 1 tsp SALT
    • 1 Tbsp SUGAR
    • 1 Tbsp YEAST
    • 1 c LUKEWARM WATER (110º F)
    • 1 Tbsp OLIVE OIL
  • INSTRUCTIONS
    1. Whisk the FLOUR, SALT, YEAST and SUGAR together.
    2. Add WARM WATER and OLIVE OIL a little at a time until it forms a sticky dough.
    3. Knead the dough with a small amount of flour for about 8 minutes and shape into a ball.
    4. Place the dough in an oiled bowl, cover and let rise for 2 hours.
    5. Roll out the dough and divide into ten equal pieces. Roll out each piece, covering with a tea towel as you make each one. When all are rolled out, let rise for 30 minutes.
    6. Place the rounds on a very hot skillet for about 20 seconds, flip and continue cooking. Flip again to finish cooking the first side.

Posted in Uncategorized

Embracing Plant-Based Living

Posted on by Mary Ann Lesh

After decades of planning meals around meat, I decided to go plant-based. The effects were encouraging as I changed my habits and explored new ways to enjoy food. Plant-based is a way of life, not a temporary diet. It is a habit, not a label. I’ll leave the fine points of the -isms for others to discuss. I just want to be as healthy as I can for as long as I can.

Posted in PLANT FOOD FACTS

Sweet Potato

Posted on by Mary Ann Lesh

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber. They come in a variety of sizes and colors — including orange, white, and purple. They can be baked, boiled, or roasted. Spiced sweet potatoes were a favorite at our holiday dinners in Texas. In Guadalajara, vendors with food carts would go through the neighborhood streets announcing their arrival with the cart’s characteristic whistle. People buy chunks of steamed sweet potato (camote) served with a generous sprinkling of cinnamon and sweetened condensed milk. If there’s no camotero in your neighborhood, here’s a recipe for making them at home.

1 cup or 200 g of sweet potato with skin contains%DV
CARBOHYDRATE41 G
CALORIES180
FAT0.3 G
FIBER6.6 G
PROTEIN4 G
COPPER36%
MANGANESE43%
POTASSIUM20%
VITAMIN A (RETINOL)213%
VITAMIN B3 (NIACIN)19%
VITAMIN B5 (PANTOTHENIC ACID)35%
VITAMIN B634%
VITAMIN C44%
SOURCE: HEALTHHLINEs
@maldelpuerco

El chiflido del camotero es inconfundible #maldelpuerco #camotero #señordeñoscamotes #zapopan #camote #platano

♬ sonido original – Mal del Puerco
Posted in RECIPES, soup

Carrot Ginger Soup

Posted on by Mary Ann Lesh

A colorful and flavorful soup to warm you up on a cold winter day

PREP 20 min / MEDIUM HEAT / COOK 10-15 min / SERVES 4

  • INGREDIENTS
    • 1 small chopped ONION
    • 1 Tbsp OLIVE OIL
    • 1 finely chopped clove GARLIC
    • 2 c chopped CARROTS
    • 1 1/2 tsp grated FRESH GINGER
    • 1 Tbsp APPLE CIDER VINEGAR
    • 3-4 c VEGETABLE BROTH
    • SALT and PEPPER to taste
    • CREAM or substitute
    • PARSLEY
  • INSTRUCTIONS
    1. Saute ONION and GARLIC in OLIVE OIL
    2. Add CARROTS; continue cooking about 8 minutes
    3. Stir in GINGER and APPLE CIDER VINEGAR
    4. Stir in VEGETABLE BROTH to desired consistency
    5. Simmer about 30 minutes until CARROTS are tender
    6. Add SALT and PEPPER to taste
    7. Cool thoroughly, then blend until smooth
    8. Garnish with CREAM and PARSLEY before serving
Posted in Mexican, RECIPES

Guacamole

Posted on by Mary Ann Lesh

This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.

PREP 20 min / SERVES 4

  • INGREDIENTS
    • 2 peeled ripe AVOCADOS
    • 1/2 c chopped TOMATOES
    • 1/4 c chopped ONION
    • 1/4 c chopped CILANTRO
    • 1 clove crushed GARLIC
    • 2 Tbsps LEMON JUICE
    • 1 small SERRANO CHILE, seeded and chopped
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Mash the avocados until creamy
    2. Add other ingredients and stir lightly until well mixed
Posted in RECIPES, sauce

Italian Tomato Sauce

Posted on by Mary Ann Lesh

It’s always good to have a few cans of tomato sauce and tomato paste on hand, but if I have the time and the fresh ingredients available, a slow-simmering homemade sauce is fun to make.

PREP 15 min / MEDIUM HEAT / COOK 20 min / SERVES 4

  • INGREDIENTS
    • 1-2 fresh ripe TOMATOES
    • 1/2 c ONION, finely chopped
    • 2 cloves GARLIC, crushed
    • 1 tsp SUGAR
    • 3 stems fresh BASIL
    • Dash RED WINE VINEGAR
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Drop TOMATOES into a pan of boiling water for about 1 minute until the skins split. Lift out and peel, then chop roughly.
    2. Saute ONION on medium-low heat about 5 minutes until translucent but not brown. Add GARLIC and cook 2 more minutes.
    3. Add peeled TOMATOES breaking them up with a wooden spoon, then add 1 tsp SUGAR, dash of RED-WINE VINEGAR, and BASIL STEMS (save the leaves). Season lightly with SALT and ground BLACK PEPPER.
    4. Bring to a simmer, then turn down the heat and simmer 45 minutes, stirring occasionally.
    5. Test the seasoning, add the roughly-torn BASIL LEAVES before serving.

Posted in RECIPES

Almond Milk

Posted on by Mary Ann Lesh

Almond Milk is a tasty vegan beverage that can be substituted for animal milk in most recipes

PREP 10 min / need BLENDER / MAKES 2 cups

  • INGREDIENTS
    • 1 c raw ALMONDS
    • 2 c WATER
  • INSTRUCTIONS
    1. Soak ALMONDS overnight
    2. Drain and rinse thoroughly
    3. Remove skins (optional)
    4. Add WATER and blend until smooth
    5. Drain and squeeze through a cheesecloth
    6. Save the pulp for other uses if desired
Posted in RECIPES

Fluffy Quinoa

Posted on by Mary Ann Lesh

The secret for fluffy cooked quinoa is to cook it UNCOVERED, then steam it COVERED.

PREP 5 min / LOW HEAT AFTER BOIL / COOK 10 min / COVER AND STEAM 5 MINUTES / SERVES 4

  • INGREDIENTS
    • 1 c QUINOA
    • 1 3/4 c WATER
    • SALT to taste
  • INSTRUCTIONS
    1. Wash QUINOA thoroughly under running water to eliminate bitter taste
    2. Combine 1 cup QUINOA, 1 3/4 cup WATER, and SALT to taste; stir lightly
    3. Bring to a boil and cook Uncovered for 10 minutes or until water is absorbed
    4. Cover and steam 5 minutes more
    5. Fluff with a fork
Posted in RECIPES

Granola

Posted on by Mary Ann Lesh

This basic granola recipe can BE VARIED to suit your taste, your nutritional needs, and to use what you have on hand.

PREP 15 min / 300 F/ BAKE 30 min / MAKES 3 cups

  • INGREDIENTS
    • 2 cups WHOLE ROLLED OATS
    • 1/2 cup CHOPPED NUTS (WALNUTS, ALMONDS, PECANS)
    • 2 tsp CINNAMON
    • 1/2 tsp SALT
    • 2 Tbsp OLIVE OIL
    • 1/4 cup MAPLE SYRUP
  • INSTRUCTIONS
    1. Preheat oven to 300 F and line a baking sheet with parchment paper
    2. Combine OATS, NUTS, CINNAMON, and SALT
    3. Drizzle in OLIVE OIL and MAPLE SYRUP
    4. Stir until combined
    5. Scoop th mixture onto baking sheet and press to about 1 inch thick
    6. Bake 15 minutes, then gentle break apart just a bit. Bake 15 minutes more until golden brown
    7. Sprinkle with 1/3 cup of RAISINS if desired

Posted in NUTRIENTS

Selenium

Posted on by Mary Ann Lesh 
What does selenium do? 
Selenium is needed to fight infections and for reproductive function. 
How much do I need?
Adults need 55 micrograms daily. In pregnancy and lactation, 60 micrograms are recommended. 
What are some good plant food sources of selenium?
Brazil Nuts, Brown Rice, Sunflower Seeds, Baked Beans, Mushrooms, Oatmeal, Spinach, Lentils, Cashews, and Bananas are some good sources of selenium.
Are supplements recommended? 
Selenium deficiencies are rare in the United States, and too much selenium can be toxic, so supplements are not recommended. However, people suffering from HIV, Chron's disease, and hypothyroidism should consult their health care provider because these conditions can make it hard to absorb selenium.
Posted in PLANT FOOD FACTS

Fava Bean (Habas)

Posted on by Mary Ann Lesh

Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.

Fava beans, sometimes called horse beans or broad beans (español: habas) come from a species of flowering plant in the Fabaceae pea and bean family. It is widely cultivated as a crop for human consumption. Eating these beans regularly may have benefits for symptoms of Parkinson’s disease, help prevent birth defects, boost immunity, aid weight loss and lower cholesterol levels and blood pressure. Recipe for Mexican Sopa de Habas

Nutrition: 3.5 oz (100 g) fava beans
calories341
calcium10% DV
carbohydrates58.29 g
copper41% DV
fat1.53 g
fiber25 g
folate106% DV
iron52% DV
magnesium54% DV
manganese77% DV
niacin19% DV
phosphorous60% DV
potassium23% DV
protein26.12 g
riboflavin28% DV
selenium12% DV
thiamine48% DV
zinc33% DV
vitamin B628% DV
SOURCES: WIKIPEDIA / HEALTHLINE
Posted in Mexican, RECIPES

The Nitty-Gritty of Mexican Food

Posted on by Mary Ann Lesh

TACOS, TACOS DORADOS, FLAUTAS, ENCHILADAS, QUESADILLAS, CHILAQUILES, ENFRIJOLADAS, ENTOMATADAS, GORDITAS…Y MÁS….ALL START WITH THE HUMBLE CORN TORTILLA.

If you put food in a tortilla, it’s a taco. If you put it in hot oil, it’s a taco dorado. Oh, but if you roll it up before you put it in the oil, it’s a flauta. And if you douse it with guajillo chile, it’s an enchilada. Now, if you put cheese in it, it’s a quesadilla. And if you put the salsa and the cheese on the outside, it magically turns into a Swiss enchilada. And when you tear that tortilla into bits, submerge it in oil and then add cheese and chile, it is transformed into chilaquiles. However, if you put it in the frying pan and bathe it in beans, you have enfrijoladas. But if instead of beans you use tomato sauce, you have made them into entomatadas. Gorditas (literally “little fatties”) are fat tortillas filled with meat, beans, or whatever the heck you want.

Posted in NUTRIENTS

Manganese

Posted on by Mary Ann Lesh
NEEDED FORManganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.
PLANT FOOD SOURCES (details below)
HAZELNUTS
PECANS
BROWN RICE
CHICKPEAS
SPINACH
RAW PINEAPPLE
SOYBEANS
OATMEAL
WHOLE WHEAT BREAD
DAILY REQUIREMENT
(details below)
ADULT MALES 2.3 mg
ADULT FEMALES 1.8 mg
SUPPLEMENTS
Deficiencies of manganese are rare. Requirements are easily met with food sources, so supplements are not usually recommended.
SourceNational Institutes of Health
plant food SourcemG of manganese%DV
1 oz dry roasted hazelnuts1.670
1 oz dry roasted pecans1.148
1.2 cup cooked brown rice1.148
1/2 cup cooked chickpeas0.939
1/2 cup boiled spinach0.835
1/2 cup raw pineapple chunks0.835
1/2 cup boiled soybeans0.730
1 slice whole-wheat bread0.730
1/2 cup cooked oatmeal0.730
AgeMaleFemalePregnanTnursing
Birth-6 months0.0030.003
7-12 months0.60.6
1-3 years1.21.2
4-8 years1.51.5
9-13 years1.91.9
14-18 years2.21.62.02.6
19-50 years2.31.82.02.6
51+ years2.31.8
RECOMMENDED DAILY MILLIGRAMS OF MANGANESE

Posted in RECIPES

Broccoli Steamed with Garlic

Posted on by Mary Ann Lesh

PREP 30 min / COOK 5 min / SERVES 4

  • INGREDIENTS
    • 1 lb FRESH BROCCOLI
    • 1/4 c COLD WATER
    • 1 Tbsp extra-virgin OLIVE OIL
    • 4-6 cloves GARLIC, finely chopped
    • SALT, to taste
  • INSTRUCTIONS
    • Trim off the bottoms from the broccoli stalks and cut off the main stem of each stalk; peel away the fibrous layer and cut into small pieces. Break the broccoli into bite-size pieces.
    • Rinse and drain the BROCCOLI. Place in a pot with ¼ cup cold water, 1 Tbsp OLIVE OIL, SALT to taste, and 4-6 cloves of GARLIC. Add RED PEPPER FLAKES (optional) if you wish
    • Bring to a boil, cover tightly, and steam until the broccoli is bright green and crisp-tender, no more than 5 minutes. Remove with a slotted spoon and serve at once.
Posted in NUTRIENTS

Iodine

Posted on by Mary Ann Lesh

GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get enough iodine from their diet. Iodine plays a vital role in thyroid health, but too much iodine can have a negative effect. Iodine intake during pregnancy is linked to brain development in the fetus. Some symptoms of low iodine are goiter, painful thyroid gland, breathing difficulties, difficulty swallowing, fatigue, extreme feelings of coldness, hair loss, depression, brain fog, or unintentional weight gain. Consult a medical professional if you have any of these symptoms. Because of the risk of serious side effects from too much iodine, you should not use iodine supplements without medical supervision. Possible side effects from too much iodine include nausea or vomiting, diarrhea, fever, burning sensations in the throat and mouth, or stomach pain. In severe cases, iodine toxicity may lead to coma. Young children and the elderly are more prone to iodine side effects. Total iodine intake shouldn’t exceed 2 mg per day.

The National Institutes of Health (NIH) recommends the following daily intake based on age to avoid iodine deficiency:

AgeDaily recommended amount in micrograms (mcg)
birth–6 months110 mcg
infants between 7–12 months130 mcg
children 1–8 years old90 mcg
children 9–13 years old120 mcg
adults and teens, 14 and older150 mcg
pregnant women220 mcg
nursing women290 mcg

Source: Healthline

Posted in NUTRIENTS

Phosphorous

Posted on by Mary Ann Lesh

LENTILS, CASHEWS, WHOLE GRAINS, and POTATOES, are plant food sources of phosphhorous. However, phosphorus in nuts, seeds, grains, and beans is bound to phytate, making it harder to absorb. In addition, calcium can also bind and prevent phosphorus absorption. Soaking, sprouting, and fermentation can be used to reduce the phytic acid content of foods. For more information about phytic acid, click here. A balanced diet that contains enough calcium and protein will likely have enough phosphorus because many foods that are high in calcium are also high in phosphorous. Phosphorous is needed for strong and health bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells. The amount of phosphorus you need in your diet depends on your age. Adults need less phosphorus than children between the ages of 9 and 18, but more than children under age 8. Most people can get the necessary amount of phosphorus through the foods they eat.

The recommended dietary allowance (RDA):

  • adults (ages 19 years and older): 700 mg
  • children (ages 9 to 18 years): 1,250 mg
  • children (ages 4 to 8 years): 500 mg
  • children (ages 1 to 3 years): 460 mg
  • infants (ages 7 to 12 months): 275 mg
  • infants (ages 0 to 6 months): 100 mg

Source: Healthline