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Roasted Eggplant "No Meat" Balls

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Published August 2nd, 2016 by

This is one of our customer favorites, and we have had several requests for the recipe. We encourage our clients to learn how to cook plant-based, and love sharing recipes for you to try at home! This one is a great recipe for the entire family to enjoy!

We usually serve this with whole grain pasta or brown rice pasta for our GF friends. You can make your own marinara (oil free) using vegetable broth to sauté your onions, garlic, veggies etc. We love to mince up some onion, zucchini, carrots, garlic, portabellas, fresh basil and oregano, sauté them and add a little bit of red wine and some crushed tomatoes. If you’re in a time crunch, the grocery store sells a fat free marinara that is delicious! Dellalo brand does not use any oil in their sauce!

 

Eggplant Meatballs and Penne

Meatballs:

-             3 c diced eggplant

-             2 tbsp liquid amino

-             ¼ c amaranth

-             ¾ c vegetable broth

-             ½ medium sweet onion diced

-             1 garlic clove minced

-             1 tbsp nutritional yeast

-             2 tsp dried basil

-             1 tsp dried oregano

-             1 tsp liquid smoke (optional) or 2 tsp smoked paprika

-             ¼ c garbanzo bean flour

Pasta

-             16 oz brown rice penne

-             25 oz marinara

 

Preheat oven to 400. Line a baking sheet with parchment paper. Spread eggplant chunks on the baking sheet and drizzle liquid amino over them. Sprinkle with salt and pepper. Roast for 20 minutes. When they are caramelized, remove from oven let cool for 5 minutes.

Meanwhile combine amaranth and vegetable broth in pot and cover. Bring to a boil then reduce heat and crack the lid. Simmer until liquid has cooked away, about 10-15 minutes. Fluff and set aside.

While eggplant is in the oven, sauté onion and garlic in vegetable broth until onion is translucent. Then remove from heat.

Combine eggplant onion and garlic nutritional yeast, basil, oregano and liquid smoke or smoked paprika into processor. Pulse a few times until it is broken up and mushy but still chunky.

Add eggplant mix to the garbanzo bean flour and amaranth and mix. Scoop about 2 tbsp, roll in hand to make meatball. Place on parchment lined baking sheet. Bake for 25-30 mins. Meatballs should be slightly browned and firm.

Boil pasta set timer for 10 mins (if making brown rice pasta) and drain. Rinse with cold water.

Serve over pasta and sauce or on your favorite whole wheat, oil free bread or pita

Healthy Snacking

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Published July 26th, 2016 by

Smart snacking recipe

 
It is very important to have healthy snacks around! Although fruits and vegetables are the best snacks to eat, sometimes you want a healthy, tasty crispy snack. 
 
These toasted chickpeas are the BEST! The key is to peel the skin off of the chickpeas, to prevent the moisture from being held in.
 
Ingredients:
 
- 15 oz can chickpeas 
- 1/4 c or less of Sriracha Sauce (spice preference)
 
Drain and rinse the chickpeas and rub between 2 towels to loosen skin and dry. Then peel the rest of the skins off. Preheat oven to 400. Mix chickpeas with some of the sauce. Place on baking sheet, then bake for 15 minutes. Remove from oven, drizzle a little more sauce then place back in the oven for another 10 mins. Turn oven off and allow to cool in the oven.
 
That's it! Now you have a healthy, crispy, crunchy snack!

 

Whole Wheat Naan/Pita/Flatbread

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Published July 25th, 2016 by

We LOVE this pita recipe. You can make several at a time and freeze them for later use as a pizza, gyro, or pita sandwich! The possibilities are endless! It's delicious, fluffy, and free of refined sugar and oil! 

 
Ingredients:
 
3 c whole wheat flour 
1 packet active dry yeast
1/2 c unsweetened applesauce 
1 1/4 c warm water 
1/4 tsp salt
 
Directions:
 
In a large mixing bowl, sift together the flour, salt and yeast. Gradually add in water and applesauce while kneading. Dough will be slightly sticky, resist the urge to add more water! Knead the ball of dough on a floured surface for about 5 minutes. Dough will be smooth, dense and stretchy. 
 
At this point you should be able to separate dough into 7-8 small balls of dough. Wrap in Saran Wrap and allow to sit on baking sheet for about 20-25 minutes to rise. 
 
Roll out dough balls into thin round sheets. You can either bake in the oven at 420 for about 5 minutes or our favorite way, in a non stick skillet on medium heat on each side for about 5 minutes. 
 
Store in air right container while still warm and freeze or refrigerate!

University of Rochester Program For Nutrition in Medicine Health Jumpstart

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Published July 22nd, 2016 by

 
 

We have partnered up with The University of Rochester Program for Nutrition in Medicine to provide a weight-loss kickstart your health program! See the below announcement for details! Sign up soon, there is limited availability.

 

"Education is the most powerful weapon which you can use to change the world." - Attributed to Nelson Mandela

 

Nutrition in Medicine Jumpstart


Jumpstart your health this summer in the easiest way possible - with delicious food.

Enjoy two weeks of prepared meals from our partner Kitchen Verde while learning the nuts and bolts of a whole food, plant-based diet during three consecutive Saturday education sessions.
Examples of meals made by Kitchen Verde include: 
Sloppy Lentil Joe with a side of Roasted Rainbow Veggies
Butternut Squash and Veggie Lasagna
Veggie Mac and Cheese with Broccoli
(meals listed are examples only; actual menu will vary)
The Jumpstart is a great way to dive into a plant-based diet or improve your current diet with only a modest investment of time and resources.

Research shows that following a healthy, plant-based diet can improve cholesterol, blood pressure, weight, and blood sugar levels in as little as two weeks.
 

Date and Time: 
Saturdays, August 13th, 20th, and 27th from 8 am to 1 pm

Location:
The Jewish Community Center of Greater Rochester (JCC)
1200 Edgewood Avenue, Rochester, NY 14618

Cost: 
$395 for 24 prepared meals (lunches & dinners)
$445 for 36 prepared meals (breakfasts, lunches, & dinners)

Includes:
  • 24 or 36 fresh, delicious meals to enjoy at home
  • 10 hours of physician-led education on the science and practical application of a whole-food, plant-based diet
  • Blood tests: Cholesterol panel and glucose testing at the beginning and end of the two weeks (with a point-of-care device that gives instant results)
  • Breakfast and lunch buffet at each of the Saturday education sessions


Please contact us at nutritioninmedicine@urmc.rochester.edu  or (585) 794-8746 to register for the Jumpstart. 
 

Copyright © 2016 University of Rochester Program for Nutrition in Medicine, All rights reserved. 
You are receiving this email because you indicated an interest in the UR Program for Nutrition in Medicine by contacting us via our website or signing up on an email list. 

Our mailing address is: 
University of Rochester Program for Nutrition in Medicine
155 Corporate Woods
Suite 100
RochesterNY 14623

7 Tips For Transitioning to a Whole Food Plant-Based Diet

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Published July 21st, 2016 by

 
There are so many health benefits when switching to a whole food plant-based diet. Transitioning to eating plant-based can be overwhelming. There is so much literature out there on the research and science behind a whole food plant-based diet, but not a lot about the initial transition.
 
We've gathered a list of what we feel are the most important tips when you're transitioning and beginning your whole food plant-based journey!
 
1. Evaluate Your Approach
First and foremost, decide your approach. Some people find its easiest to immediately dive in, and eliminate all meat, dairy, processed food, and oil. This would be the fastest way to reap all the benefits. Others find it easier to transition at a slower pace. If this is you, try eliminating all animal products 1 day/week or limiting yourself to eating animal products one meal/day. This may help ease some into it and you will begin to reap the great benefits of eating more fruits, vegetables. 
 

2. Clean House

Go through your pantry, cupboards and refrigerator. Get rid of anything processed. Snack, crackers, chips, cheese, white flour, sugar etc. This will eliminate the temptation to eat these items. Instead buy snacks like apples, blood oranges, pears, chickpeas, and other beans that you can season and toast in the oven or an air fryer. These make a great crunchy snack similar to chips but healthy! 

 

3. Start With Your Favorites

Experiment with cooking. Start by creating vegetarian or plant-based versions of your favorite meals! Things like BBQ lentil loaf and garlic mashed potatoes, sweet potato and black bean quesadillas, lasagna, grilled portobello burgers, beans and greens. Yes, all of these are plant-based! Eating plant-based does not mean boring or lacking flavor. In fact, there's more flavor than you would've ever imagined! 

 

3. Play Around With New Ways Of Cooking

Experiment cooking without oil. Sautée an onion and some other vegetables in a little bit of vegetable broth or water. Learn the plant-based substitutions in cooking. For example 1 tablespoon of flax and 2 tablespoons of water create a flax egg, which can be used to replace eggs as binders in several dishes such as muffins and burgers. Nutritional yeast is a great replacement for things such as Parmesan cheese. 

 

4. Find Some Good Cook Books 

Invest in some plant-based cook books. We started with The China Study cook book, Plant Strong cookbook and The Campbell Plan. There are so many out there! Once you begin cooking, you can experiment and add in your favorite seasonings. 

 

5. Remember Why You Started

Continue to learn. Continue to read new research and articles regarding the health benefits of going whole food plant-based. Reminding yourself of why you're doing this, whether it's weight-loss or reversing early heart disease, will help you stay on track. 

 

6. Step Back and Notice The Difference

Approach food differently. Look at what you eat as one of the most important decisions you make each day. Notice the positive difference in your body, and let that also be your motivation to continue. 

 

7. Focus On Variety to Get The Nutrients Your Body Requires

Make sure you're eating wide variety of fruits, vegetables, legumes and whole grains. As long as you do this, you will be getting plenty of the nutrients you need.