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                                                                              December 1, 2017

Hi Everyone!

I hope everyone had a good Thanksgiving! Can you believe it's December? What happened to the rest of the year?

The holiday season is busy (and full of temptation) for everyone. So, I thought I'd share my ideas for healthy lunches (or dinners) when you have nothing in the house and no time to cook.

This week, Dr. Michael Greger's anxiously anticipated cookbook comes out. Read more below. Maybe in January, we'll have time to tackle those recipes...

For those newsletter subscribers who are new to plant-based eating, here is some basic info:

Enjoy the newsletter and have a terrific weekend!

Warm regards,

Stans Slaats
 
Plant-Based Nutrition Specialist
Dr. Allen Wellness & Medical Center
sslaats@doctorallenwellness.com
702-754-4900

Upcoming Events

 
Plant-Based Eaters Meeting
 
There will be no meeting in December with the holiday season in full swing. Please join us in January.
 
January 31, 6 to 7 PM
Join this fun meeting where we share experiences on plant-based eating, even if you are just curious!


For more information or to let us know you're joining us, please call 702-754-4900.

For additional upcoming events, please check our website.


Super-Easy Eats When You Have Absolutely No Time to Cook
by Stans Slaats
 
Super-easy meals can be a bit tricky when you eat a whole foods, plant-based, no oil diet. You can’t just run to a fast-food place, and most frozen meals are out as well (although you can now order healthy ones online*). So what to do when you have absolutely no time to cook or prepare anything complicated, but a hummus sandwich just won’t do?

While eating my lunch the other day, I realized that I need to share what I do when there’s “nothing” in the fridge. The hungrier you are, the greater the temptation to eat something less than optimal, especially when healthy choices are not easily available. It’s at those times that we’re most likely to stumble. As Lindsay Nixon (aka the Happy Herbivore) says: "The only way I avoid temptation is by having a better alternative on hand that I truly want."
 
These combinations may seem crazy, but when you are faced with hunger, you need some healthy sustenance that will take that hunger away fast. Look no further than your freezer and pantry! I make sure to always keep “stock” items in the freezer, fridge and pantry. As soon as a stock item gets low, it immediately goes back on the shopping list. Here’s what I usually have on hand:
  • Canned black beans (Costco sells 15-oz. cans in packs of 12)
  • Canned chickpeas or other beans (Smith’s sells Simple Truth organic chickpeas and several other kinds of beans)
  • Frozen mixed vegetables (corn, carrots, peas & green beans) in 1-lb. bag.
  • Frozen corn in 1-lb. bag.
  • Frozen peas in 1-lb. bag.
  • Frozen lima beans.
  • Frozen spinach (Trader Joe’s has both organic & no-pesticide conventional) in 1-lb. bag.
  • Salsa (Trader Joe’s has several jarred salsas w/out preservatives).
  • Sweet potatoes. Microwave a fresh one or cook/bake and freeze a whole bag at a time.
  • Potatoes. Microwave a fresh one or cook/bake and freeze a whole bag at a time.
  • Brown, black or red rice (cook a large potful and keep it in the fridge or freeze it in serving-sized portions). Or choose quinoa or some other grain.
  • Tortillas (Trader Joe’s has corn, corn-wheat, and Food for Life- brand sprouted grain tortillas that are preservative & oil-free). Freeze them if you don’t go through them quickly enough.
 
Once you have these staples on hand, you can create combinations on the spur of the moment. Just add a few spoonful's of foods on the above list to a bowl. By lunchtime, they'll be thawed and require just a few minutes in the microwave. Every time I throw these together, I’m always surprised at how good these combinations taste and how satisfying they are. Adding spices of your choice increases phytonutrient content even more. Throwing these combos into a tortilla, adds yet another dimension.

Here are some combinations I have enjoyed:
  1. Sweet potatoes, spinach & black beans (w/ cumin & smoked paprika).
  2. Sweet potatoes, spinach & corn (w/ cinnamon, smoked paprika & cumin).
  3. Sweet potatoes, spinach & rice.
  4. Baked potatoes, black beans & salsa (w/ cumin & smoked paprika).
  5. Baked potatoes, spinach & salsa (w/ cumin & smoked paprika)
  6. Mixed vegetables & black beans.
  7. Mixed vegetables & spinach (w/ nutritional yeast).
  8. Black beans, spinach & peas.
  9. Black beans & a couple of spoonful’s of salsa (w/ cumin, chili).
  10. Spinach, salsa & rice.
These are just a few of many possible combinations; you get the idea. Combine away and add other canned or frozen foods if you don’t like the ones listed. Before you dismiss these as being too simple, try them out, they are delicious! These combos beat something from a vending machine or fast food any day.
 
* For sources of plant-based frozen meals, read #9 in What Type of Eater Are You?

The How Not to Die Cookbook:
100+ Recipes to Help
Prevent and Reverse Disease

On December 5th, this new cookbook by Dr. Michael Greger of NutritionFacts.org and author of best-seller "How Not to Die" will be available for sale.

The book has 120 recipes for delicious, life-saving, plant-based meals, snacks, and beverages to help you eat your way to better health.

For information on where to order, check NutritionFacts.org.

 

The American College of Lifestyle Medicine
presents a free webinar
 December 5th, from 2 to 3 PM

It provides a step-wise approach to getting on track with your health, fitness and weight goals. Harnessing the power of a nutrient dense plant rich real food diet, integrating components of emotional resilience: stress management and sleep, while making physical activity a part of life, it can help you get optimal results.

Click here for more information or to sign up.

Garlic Roasted Purple Sweet Potatoes

Purple sweet potatoes? They are in season now and they are full of anthocyanins, those same health-promoting phytonutrients found in blueberries.

For a decidedly different way to enjoy sweet potatoes, using this unique and super-healthy variety, try this recipe. Watch the video on how to prepare them here.

 
Copyright © 2017 Doctor Allen Wellness & Medical Center, All rights reserved.


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