Category: Personal Stories

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True Independence

We are already halfway through the year, and summer and sovereignty day are here.

On July 4th, 1776, thirteen colonies claimed independence from England, leading to the formation of the United States.  Each year on the fourth of July, Americans celebrate the freedom and independence that this historic event initiated.

I have a whole new appreciation for America and freedom these days. People are starting to gather more, masks are removed, and our smiles are shining from sea to sea. We have had struggles, yet life seems brighter recently.

In our case, the twists and turns of 2020 motivated us to sell our primary home. We now reside in our cozy weekend cottage in Michigan for the warmer midwestern months and a home in Florida during the winter months. We experience a feeling of freedom that we did not imagine one year ago. This is a result of re-examining priories and contemplating what we really value in life. Do we want to live in a big house, or do we want to have true independence and live a life that makes us more fulfilled?

I read this declaration today by an unknown author, and it really resonated with me:

“Starting today I will not depend on, wait on, or hope for luck, the lottery, the company, fate, or the government to help me change my life.  I will take responsibility for my own life. I will set my own course. I will make my own success. I will take action. I will persist. I will find lessons in setbacks. I will look forward not backward. I will turn haters into motivators. I will be empowered by my circumstances not impeded by them. I can achieve what I want and nothing can hold me back. I create my future. This is my Independence Day!”

True freedom is believing that you alone are responsible for your life. It is the basis on which this great country was built. This is true independence.

When it comes to eating healthy, creating a “food freedom” mindset can help you break free of the tyranny of cravings and food addiction. What you eat today you will crave tomorrow, unless it’s fruits and vegetables. These healthy, whole foods generously nourish you, therefore blunting cravings. The recipes I share with you this month are the kind that can really help you to break free from addictive foods and move closer to TRUE independence from dis-ease.

Grilled Watermelon Steaks – recipe and photo Betsy Bruns

This dish takes me back to my many visits to Key West where I enjoyed watermelon-basil mojitos poolside.  It does have the look and texture of ahi tuna, which for this vegan, is a bit strange. Yet the combination of watermelon, balsamic, and basil are juicy and unique. Plus, watermelon is hydrating and a significant source of vitamin C and lycopene, which will boost your immune system and regenerate your skin.

Ingredients

8 watermelon wedges, 1-2 inches thick

2 tablespoons store-bought Balsamic Reduction + more for brushing

Salt to taste

Freshly ground black pepper to taste

2 tablespoons fresh basil chopped or cut into thin strips

Grill mat for low fat, oil-free cooking, or you can oil the grill

Optional Pairings

Vegan prosciutto or deli slices

Vegan mozzarella or gouda cheese

Instructions

Brush watermelon slices with Balsamic Reduction Sauce

Preheat grill to medium-high heat, cleaning and oiling grates if not using grill mat

Place watermelon slices directly on the grill grates, not moving each wedge in order to get grill marks and a good caramelization. Grill for approximately 3-4 minutes on each side.

Remove from the grill and season with sea salt and freshly ground black pepper.  Drizzle with more balsamic reduction and top with fresh basil.

Tater Peppers – Recipe and photo- Betsy Bruns

Did you know that potatoes blunt cravings and are one of the most satisfying foods on the planet? Now you do.

Ingredients

2-4 servings

2 red bell peppers

2 medium golden or yellow potatoes (about 6 ounces each)

½ cup canned cannellini or pinto beans (reserve juice)

1/4 cup or more nutritional yeast

2 teaspoons garlic powder

2 teaspoons onion powder

Salt to taste

Pepper to taste

Instructions

Preheat oven to 350 degrees (can be cooked on the grill, on indirect heat)

Cut the tops off of peppers or cut in half. Remove seeds and rind, then rinse. Place upside down on parchment lined baking sheet.  Bake for 15 minutes and set aside to let cool.

As peppers are baking, wash, peel (optional — I like skins on), and cut potatoes. Boil or steam until soft. Drain potatoes, then mash and mix in the remaining ingredients with potato masher or in a food processer. Add a splash of reserved bean juice (aquafaba) if more moisture is needed.

Stuff the cooked peppers with mashed taters and return to baking sheet, tops right side up. Bake for 20 to 30 minutes or until they start to brown.

Optional toppings:

Chives, fresh herbs, salsa, vegan sour cream, vegan mayo, or hummus.

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Veggie Grilling

Veggie Grill

I’ve never had much of a green thumb—more like a brown one. Although it’s my mission to inspire others to eat more plants, I’m much more comfortable in the kitchen than in the garden.

This year, a friend planted a small garden for my husband and me. Perhaps now I’ll grow a green thumb. We’ve been able to harvest kale and are anxiously waiting for the brussels sprouts, tomatoes and zucchini to come in.

We are also back to grilling more often. For some reason, we abandoned our grill for a time, but we’re back to firing it up regularly now, and I look forward to grilling our harvests from our little garden one day soon.

The truth is most of us are not grilling enough vegetables. Throwing veggies on the barbie is one of the best ways to cook them. The high, dry heat means less cooking time, or nutrients lost in water, preserving more of the good stuff that makes them so healthy.

Grilled vegetables, unlike meat, don’t become toxic from the cooking process. When meat is grilled, a chemical reaction occurs and heterocyclic amines (HCAs) are released. HCAs form when amino acids, which are the building blocks of protein, sugars, and creatine (substances found in muscle) react at high temperatures. When we eat meat cooked at high temperatures, this chemical reaction can cause mutation in our DNA and can increase the risk of cancer. This chemical reaction does not occur when grilling fruits and vegetables. Not only can we cook plants on the grill without concern about carcinogens, but also grilling is a healthier way to cook veggies as most of the vitamins and nutrients are preserved in the cooking process.

Many kinds of vegetables can be cooked on the grill. For a general rule of thumb, the lower the water content, the better. Plants can be cooked directly on the grill, in a basket, or on a grill mat. They are delicious plain, without seasonings or sauces. If “sauce is boss” for you, skip the oily marinades. Oils are not needed for flavor or nutrition, and they add unnecessary, unhealthy fats.

My go-to marinade is smoky and light, using ingredients you probably have in your pantry. However, you can use your favorite recipe, grab a store-bought brand, or opt for simple seasonings
and spices.

EASY SMOKY MARINADE

Marinade time: 1-3 hours

Whisk together:

¼ cup apple cider vinegar

½ cup low sodium vegetable broth

¼ cup aquafaba (juice from a can of chickpeas)

2 tablespoons tamari, liquid aminos or low sodium soy sauce

Liquid smoke to taste (optional)

½ teaspoon garlic powder

½ teaspoon smoked paprika

Pepper to taste

Guide for veggie grilling:

Preheat clean grill to medium-high heat. Lightly coat rack with cooking spray, unless using grill mat or basket. If desired, you can lightly coat your veggies with cooking spray, too.

Now, throw them on the heat and listen for the sizzle when the veggies hit the grate. Don’t move them for three to four minutes, or half of the cooking time, to get good marks and that signature grilled flavor.

Asparagus: Trim away the bottom inch. Grill time 3-4 minutes

Peppers: Seed and cut into quarters. Grill time 8-9 minutes

Onion: Peel and quarter. Grill time 8-9 minutes

Eggplant, squash and zucchini: Cut lengthwise into long strips, about one-quarter inch thick. Grill time 7-8 minutes.

Portobello mushrooms: Remove dirt and stem. Grill 3-4 minutes on each side.

GRILLED PEACHES WITH SWEET BALSAMIC GLAZE

Makes 4 Servings

We are now in peach season. Sometimes, my eyes are bigger than my stomach, and I end up with a bushel or two. There are so many ways to enjoy peaches. You can eat them plain, use them in smoothies, oatmeal, pies, or make preserves. But have you ever grilled one? If not, try this delicious dessert recipe from the Physicians Committee. It’s doctor approved.

4 ripe peaches, halved and pitted

Butter-flavored vegetable oil cooking spray (to taste)

½ cup good quality balsamic vinegar

1 tablespoon brown sugar

1 tablespoon lemon juice

1 teaspoon almond extract

Fresh mint sprigs (to garnish)

Heat gas grill to medium-high. Coat peach halves with cooking spray (use about two sprays per peach half).

Place peaches cut side down on the grill and grill for about four to five minutes per side, until grill marks appear and peaches are slightly softened.

While peaches are grilling, prepare the glaze. Add vinegar to a small saucepan over medium-high heat. Boil vinegar until it is reduced by half and looks thick.

Add sugar, lemon juice, and almond extract.

Remove peaches from the grill and place cut side up on a dessert dish. Drizzle with balsamic glaze and garnish with a mint sprig.

Healthy Eating – Veggie Grilling
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Springing to life with Vitamin D

I have a confession to make. I’ve been overdosing on vitamin D all winter.

How does one get extreme doses of the sunshine hormone? One way is spending lots of time outside in the light. Five to fifteen minutes of midday sun exposure can be enough to meet many people’s vitamin D needs. That is the other part of my confession. I’ve been wintering in our Florida bungalow, walking, biking, and paddling outside for much more than 15 minutes each day. I must admit, it’s been nice—except that I didn’t even see snow this winter.

Sunshine indulgence is not without its effects. The immune system greatly benefits from healthy doses of vitamin D, which is not just a vitamin. Vitamin D is a hormone the kidneys produce that controls blood calcium concentration and elevates the immune system.

Our friends at The Physicians Committee tell us that vitamin D consumption and supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing the production of pro-inflammatory compounds in the body. Increased vitamin D in the blood has been linked to the prevention of chronic diseases including tuberculosis, hepatitis, and cardiovascular disease.

Food sources of vitamin D include mushrooms, fortified cereals, plant-based milk substitutes, and supplements.

As we emerge from what some have called a dark winter, and bounce into the season of renewal—ripe with opportunities to enjoy nature—we might feel like we are springing to life.

Wishing you all a beautiful spring and Easter to those who celebrate. May the recipes I share with you liven up your holiday tables!

DRUNKEN MUSHROOM NOODLES


Makes 4 servings

All mushrooms contain some vitamin D, but mushrooms have a distinctive ability to increase vitamin D amounts with UV light or sunlight exposure. Like humans, mushrooms naturally produce vitamin D following exposure to sunlight or a sunlamp. For the maximum amount of nutrition, eat the darker varieties.

This dish is a cross between Thai drunken noodles and stroganoff. I was recently inspired to create this recipe when I had leftover lasagna noodles, lots of portabellas in the fridge and not much else.

8 ounces of pre-cooked noodles (I cut leftover lasagna noodles into strips.)

1 medium onion, chopped

8 ounces of mushrooms, chopped (about 4 portabella mushroom caps)

3 garlic cloves, chopped (3 teaspoons minced garlic)

1 cup warm vegetable broth in a medium jar or bowl

3 tablespoons liquid aminos

1 tablespoon cornstarch or arrowroot powder

1 teaspoon ground sage

1 teaspoon basil

½ teaspoon pepper

Salt to taste, optional

Vegan sour cream, optional

Heat vegetable broth and liquid aminos in a small sauté pan or add to a medium bowl and microwave for 30 seconds. Whisk in the cornstarch or arrowroot powder until it has dissolved. Then add the sage, basil, pepper and salt, if using. Set aside.

In a large sauté pan, cook onions for three to four minutes or until softened. Add the mushrooms and cook for a few more minutes. Stirring often, add the seasoned broth and cook down until the liquid evaporates. Once the vegetables have caramelized, add the cooked noodles and mix thoroughly.

Serve with vegan sour cream, if using. (It adds creaminess, but I skipped
this option.)

QUICK RICE PUDDING– A PCRM recipe

Makes 4 servings

This is not only a wholesome sweet treat, the fortified soy milk in this recipe will boost the sunshine you hold inside.

1 ½ cups plain or vanilla soy milk

1 teaspoon cornstarch or arrowroot powder

2 cups cooked brown rice

¼ cup maple syrup

1/3 cup raisins

¼ teaspoon cinnamon

1 teaspoon vanilla extract

½ teaspoon almond extract

Pour soy milk into a medium saucepan and add the cornstarch or arrowroot powder. Add the rice, maple syrup, raisins, and cinnamon, and cook over medium heat.

Cook the rice pudding for three minutes. Then remove the pan from the heat and add the vanilla and almond extracts.

Serve hot or cold. Top the pudding with sliced bananas for extra flavor and nutrition.

Healthy Eating – Springing to life with Vitamin D
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High Vibe Foods

Welcome to February, the month where we celebrate the heart—in health and in love—with both Valentine’s Day and National Heart Health Month! In Feb. 2016, I spent the days by my sister’s side as she recovered from open heart bypass surgery. It was her 52nd birthday.

In the year leading up to this event, I inquired with her medical team about the impact of a plant-based diet on her heart health and asked the team to consider food as a way to heal. My attempts to support my sister in recovering her health more naturally were dismissed. I can’t lay blame on health care providers. Given that our current medical system receives little training in nutrition, why would they view food as medicine?

Life eating the Standard American Diet (SAD)

My sister had the surgery, endured a painful recovery and ended up back in the same boat just a year later. This time she made a different choice. These same doctors were shocked to learn that, although her first heart bypass had failed and she was facing another, she chose to refuse surgery and heal with food instead.

Several months into her plant-based journey, she met with her cardiologist. Upon examination, after a nuclear stress test, it was confirmed that she no longer needed the surgery. The cardiologist was so shocked and so impressed with these results he later went plant-based too.

Life eating HIGH VIBE foods

Eating a highly raw, whole-food, plant-based diet did for my sister what pharmaceutical drugs, five stents and invasive surgery could not do. She healed her heart disease and many other medical conditions by avoiding meat, dairy and eggs, and replacing them with fruits, vegetables, grains and beans.

My life transformation was more emotional than physical. When I gave up meat nine years ago, I noticed a greater sense of peace and my “vibe” was higher. I was more joyful and loving. I’ve come across many others, including my sister, who have had similar experiences.

What is the magic of plant-based eating which not only helps heal the physical body but also helps to heal the emotional body too? How does it help to heal our hearts?

I believe it has to do with love. When we make food choices from a higher perspective, vibration or intent, such as self-love, self-care, love of animals or for the planet, we are compassion in action. We are living love. We vibrate higher on all levels. This can only lead to a healthier heart in every way.

HIGH VIBE VALENTINE SMOOTHIE*

1 cup water or plant-based milk substitute of choice

½ cup frozen cherries

½ cup chopped raw beets

½ cup frozen strawberries

1 banana

1 handful of spinach (optional)

Ice, as needed

Add liquid to the blender. Then add the remaining ingredients. Blend until smooth.

ZUCCHINI NOODLES WITH GARLIC-ROASTED TOMATO SAUCE**

Makes 4 Servings

2 medium green zucchini squash

2 medium yellow squash

2 medium shallots

1 tablespoon chopped garlic

10 halved cherry tomatoes

4 tablespoons (or more) water
for sautéing

Salt, to taste

Pepper, to taste

Fresh basil, to taste

Scallions, for garnish

Wash and dry the squash and zucchini. Cut off the stems and cut the squash and zucchini in half. Use a vegetable spiralizer to turn the squash and zucchini into spaghetti-shaped noodles. Peel and cut shallots into thin rounds.

Add water to a 24-inch skillet and heat until smoky. Turn heat down to medium and add shallots, garlic, and zucchini and squash noodles. Stir with a wooden spoon for two minutes. Add cherry tomatoes. Cook for five minutes while stirring.

Finish by seasoning with salt, pepper and fresh basil. Serve hot in a bowl with scallions.

Healthy Eating – High Vibe Foods
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