Thank you, Katie!!

A couple days ago my 7 year old son tells me that they are going to have treats this Friday (today) in class. He asked his teacher if he could bring something non sugary for his treat. Now I'm expected to whip something up late on a Thursday night because that's the only time I'm home is after 8:00 pm. Thank goodness for Chocolate Covered Katie! This recipe for Chocolate Peanut Butter Fudge was so easy and so good. It only made about 3 1/2 little servings so I would suggest you double up if you want more, but my husband tasted it and said, "wow, its sooo rich". He only had half of a "serving".

I put them in these little silicone cupcake liners that we use for their lunches sometimes and then tossed them in the freezer overnight.

The next day you literally peal the silicone inside out and out pops your little goodie. So, no they didn't look all pretty like Katie's picture, but who really cares because the people eating them will be ooing and awwwing. :)  And best of all, no added sugar!

Cauliflower Curry Chowder

This is my favorite soup!

I made an even bigger pot this last weekend. It is also very easy to tweek if you don't like an ingredient or want to add something extra.

Ingredients
1 onion, finely chopped
4 medium potatoes cubed to bite size pieces
2 carrots, finely chopped or sliced in food processor
2 celery stalks, finely chopped or sliced in food processor
1 head of cauliflower, roughly chopped
1 cup frozen or fresh corn
1 cup frozen or fresh peas
1 bay leaf
1/4 cup all purpose flour
1 qt. Low-Sodium Vegetable Stock or Broth (4 cups)
1 tsp curry powder (see picture)
1 cup or the whole can of coconut milk. The more coconut you use the more sweet it will taste

Instructions

1. Saute onion in just enough water to cover the bottom of your pot for 7-8 minutes in a large pot on medium heat. Stir occasionally.

2. Add potatoes and saute for 5 minutes, stirring occasionally

3. Add carrot and celery and saute for 5 minutes, stirring occasionally.

4. Add the cauliflower and bay leaf. Continue to saute for another 10 minutes, stirring occasionally.

5. Add peas and corn

6. Sprinkle flour over vegetables and stir, cooking for 1-2 minutes.

7. Add the stock, scraping the bottom of the pot. 

8. Add the curry powder.

9. Simmer with the lid on for 15-20 minutes, or until desired vegetable softness.

10. When vegetables are softened to your liking, add the coconut milk and simmer for a few more minutes.

11. Optional: add one teaspoon of salt at a time and taste. Salt levels will vary depending on the type of stock you used.

I found this at an Asian market. 

  

Yummy Mung Beans

I work with a guy who is from India and since eating whole food plant based he's been sharing some recipes with me since he's a vegetarian. He gave me one for Green Moong Dal Makhani. Don't ask me what any of that means. All I know is that I really love mung beans! I get them in the bulk section of whole foods.

I have adapted this recipe for the spice pansies that live in my house. I then adapted it for use in my new Instant Pot! If you like it more spicy you can double the spices. (I halved them from the original recipe.)

Stove Top Recipe:

1 cup raw, dry mung beans
an inch piece of ginger, grated or sliced
1 14 oz can of diced tomato
1 4 oz can of green chilies
1/2 tsp tumeric powder
1/4 tsp cumin powder
1/2 tsp crushed black pepper
1/2 tsp cardamom powder
1/2 can coconut milk

Rinse and soak raw, dry mung beans in 3 cups of water.  Let soak for at least 8 hrs or overnight. I've even let them soak for 24 hours. I also soak them in a colander. It makes them easy to remove and rinse from the soaking water. After soaking I like to rinse them again and put them in enough water to boil them. Boil until soft and mushy.

Heat a skillet pan and cover the bottom of the pan with just enough water to use for sauteing the ginger. You can also use oil if you prefer. After sauteing for a few minutes add the tomatoes, green chilies, and spices, let simmer for 7-10 minutes and then add in the cooked Mung Beans and coconut milk. If you like more coconut milk you can use a full can. Its totally up to you. Let cook another 5 minutes. Serve over brown rice or a baked potato.

Instant Pot Recipe:

1 14 oz can of diced tomato
1 4 oz can of green chilies
1 cup raw, dry mung beans
1 tsp ginger powder
1/2 tsp tumeric powder
1/4 tsp cumin powder
1/2 tsp crushed black pepper
1/2 tsp cardamom powder
1/2 to 3/4 can coconut milk
1 cup water

Rinse and soak raw, dry mung beans in 3 cups of water.  Let soak for at least 8 hrs or overnight. I've even let them soak for 24 hours. I also soak them in a colander. It makes them easy to remove and rinse from the soaking water. After soaking I like to rinse them again.

Add ingredients in the order above to your instant pot. Select the beans or manual setting for 20 minutes. Cook and leave to warm 7-10 minutes. Let it release the steam on its own or release it gradually. Serve over brown rice or a baked potato.

How To Deal With Cravings

Everyone has their own idea of how to deal with cravings. One person will tell you to chew gum, the other person will tell you to do breathing exercises. Another person will tell you that if you are craving it, it means your body needs it.

When dealing with sugar I don't agree on any of those, especially the last one!

Gum - All gums have some sort of sweetener and most of them are bad. This is NOT going to help you. This will only further the problem. I gave all the gum away in my drawer to a friend who chews it for other reasons. I also gave her the box they were in that I've had for years just because I knew if I saw it I would crave that juicy sweet gum. The cravings for gum have slowly faded and I'm at 66 days with no processed sugar.

The best way I've found to curb all of my cravings is water. Yep, its that easy. It doesn't matter what I'm craving, if I drink water I feel better. I don't have to drink a ton, but usually I am either thirsty or hungry. If the water doesn't do it, have something healthy. Have some broccoli or a salad or a baby carrots or even an apple or banana! Just don't give into your cravings for processed sugar or unhealthy snacks!! YOU have control over your hands and your mouth. If you give into your cravings you will just be disappointed with yourself and that doesn't easily pass like those cravings will if you douse them with water. Just think of the cravings as a fire you need to put out so they don't destroy your body.

How do you deal with cravings?

Crispy Oven Baked Fries

Don't let the "V" word scare you. Yes, I basically cook Vegan even though I don't consider myself a vegan. Some vegans eat a lot of fake food like cheeses and meats that are processed. That's one reason I like to say Whole Foods Plant Based. Then there are those that are vegan just because of animal rights. They don't wear leather either. If you consider yourself vegan that's ok (no judgement here). But for you guys who eat meat, yes, I remember when I did too, the vegan word meant their food was not good, it was weird. They have to do all these things to make their food taste like our food. I'm here to tell you that's not the case. These people are some of the most creative food combining people EVER.

Check out these Crispy Oven Baked Fries!!! These are soooooo good and soooooo easy. I know this post has nothing to do with sugar and all that but we seriously loved these fries so much I had to share! I also keep losing the link and if I put it here, then I will never have to search for it again.

These fries are truly guiltless! You know you enjoy guiltless way more than when something is fatty and greasy. You can even replace the flour with something like corn meal if you don't want to add flour. Last night I made them with gluten free oats and flax seeds ground in my magic bullet plus all the spices. You could even just use the spices and see how they turn out. I would suggest using at LEAST one big potato per person. They will go fast! Mix it with some other veggies and tell your kids they have to eat a broccoli tree and then a fry and then a broccoli tree and then a fry. What a healthy snack/meal!

Did you know, one large baked potato with the skin and without salt has 7g of protein, 7g of fiber and 0 grams of fat! Not only that but they have vitamin C, Iron, calcium and Vitamin A.

I also improvised on the fry sauce. I looked at the organic ketchup we had in the fridge and it had added sugar so I didn't use that. But I had some cheesy sauce from this Creamy Vegan Mac and Cheese recipe leftover and I mixed it in my magic bullet with salsa. It made for a pretty yummy dip. You could even mix it with tomato paste. Or you can just use ketchup, but here in Utah, fry sauce is a must. If you don't know what fry sauce is, its basically a combination of ketchup and mayo. I have Veganaise which I liked even when I ate meat but I'm trying to cut my oil intake and processed foods.

Whole Food Plant Based

In the midst of doing the 10-Day Detox I started really educating myself more on nutrition. Now that I had gone cold turkey with my sugar addiction and had already quit caffeine my head was more clear. I had SO much more energy every day. I began emerging myself with information about nutrition. It's hard to explain but I remember just wanting to know more. It all started with The Secrets of Sugar and then I saw that Fat Sick & Nearly Dead was available on Netflix. Yeah, not the best film title if you're trying to avoid confronting any bad food habits. But it was such a great film. It was inspiring! I almost went out and bought a juicer. I'm glad I didn't but we did buy a Blendtec a couple of weeks later. The Blendtec is amazing and that is a purchase I don't regret. It's worth every penny. Yes, Kerry HK if you are reading, you were right... again!

Then I saw another documentary on Netflix called Forks Over Knives. I had no idea what this was about but a friend had actually told me in passing that I would like it. My life was forever changed after this documentary!! Wow! What an eye opener. And for me, it was the right information at the right time. I recommend this movie to everyone! Even my kids have watched it (on their own). 

After watching Forks Over Knives I quickly went to the library and reserved the audio books of The China Study and Whole: Rethinking the Science of Nutrition (Whole is very scientific and can lose you in a few spots). So I didn't actually read them, I listened to them because it's easier to listen while I work then to read since I don't have much free time to sit and focus on reading a book. But with audio books I can do two things at once! I also convinced my husband to get on board and at least listen.

If you haven't heard of any of these documentaries or books the premise is that a Whole Food Plant Based diet can and will reverse and prevent diseases, i.e. heart disease and diabetes, lower cholesterol, lower blood pressure and help you lose weight. Not only all of this but it is more sustainable than eating animal products. If you want to know more I suggest watching Forks Over Knives or reading The China Study.

After watching Forks Over Knives it seemed so clear the right thing for me to do was to change to a Whole Food Plant Based diet. And if I did it why shouldn't my kids. Why would I not do the healthiest thing I know for them?

The kids and I have currently been following a Whole Food Plant Based (WFPB) diet for about 6 weeks. My husband is mostly following but he still eats a few animal products now and again.

A Few Benefits We've Seen From Moving To a Whole Food Plant Based Diet

1. More energy!
2. Less greasy hair.
3. Softer, shinier hair.
4. Better digestion and elimination. One of my kids used to need Miralax or magnesium supplements almost every day. Once we moved to a WFPB diet he became regular every day!
5. Weight loss for my husband and I.
6. Reduced body odor.
7. Reduction in Eczema, practically eliminated.

So, my recipes will not only be processed sugar free but also free of animal products. You can always choose to use animal milk instead of plant milk.

Better Than Ice Cream Butternut Squash Soup

I LOVE butternut squash! I have cooked it many different ways but I've found the easiest way to prepare it is to peel it first. And then steam it in Ziplock Steamer bags. If you don't like microwaving it, that's ok, you can spend 45 minutes waiting for this deliciousness to cook in the oven. Sorry, but I can't wait that long. Once I peel it I cut it in half lengthwise and take the seeds out. The ball or bowl part (bottom) of the squash where the seeds are always has stringy stuff in it after you take the seeds out. It is edible so I hate just throwing that part away or spending time trying to cut it out. So I cut the part where the seeds were away from the long straight part. My son wanted some in his lunch today so I figured last night I would save the long straight part for him. I would just use the other part for soup. Sorry, I didn't take pictures of this but I put one straight part and one of the bowl parts in the steamer bag with 2 tablespoons of water and steam it in the microwave for 3 minutes and 45 seconds. Your time may vary. I usually get the butternut squash that are medium size. I don't like the big huge ones cause when they are cut this way they don't fit in the steamer bag. Why go to the expense of cutting them into more pieces than you really need. Plus I'm not the greatest with knives. If they are too big then they are harder for me to cut in half in the first place.
     

After the first round of steaming I take those out and put my other two pieces in and add 1 tablespoon of water since there is some leftover from the previous steam. While these are cooking I can lay the hot pieces on a plate to cool. I do cut these parts into smaller pieces because that allows them to cool faster. Last night I immediately put the cubes from the straight stalk part of the squash in a bowl for the fridge since they would be going into my son's lunch the next morning. Also, you can reuse your steamer bags till you feel that they need to be tossed. I just wash with a drop of dish washing soap, rinse thoroughly and then leave to air dry.

After the second round cooled I put the stringy bowl parts that were cut into smaller pieces in the blender.

I ran across some of this at the store last night and had read somewhere that someone preferred this brand for cooking because they felt it just made for better results. It was on sale for $1.99 so I picked one up. I like the fact that it has a cap and is easy to poor. It is very smooth without a lot of added ingredients. Some coconut milks in the can add a lot of stuff I don't know what for, but I try to avoid these.



I added about a 1/2 tsp of turmeric (why? I don't know my sister told me that's how she did it...LOL) and a 1/4 cup of the lite culinary coconut milk and 1/4 cup unsweetened vanilla almond milk. I blended it together in my Blendtec and then added hot water for a the consistency I wanted.

This was by far the best butternut squash soup I have ever made! You can fiddle with the amounts or with the milks you use, if any. Always start out with less liquid and then add more, depending on how much squash you have and how thick you want the soup.

Why I shared with my husband is beyond me, but I gave him a little because it was filling up my soup bowl and looked like too much for me to eat. He said it tasted more like a dessert than a soup.

I could seriously have this every night! It's sooooooo good and sooooooo easy! And, no added sugar, salt or oil! It can't get much better than that.



Better Than Ice Cream Butternut Squash Soup

1/2 of a whole butternut squash, peeled and cooked then cut into cubes and slightly cooled
1/2 tsp turmeric
1/4 cup or less SO Delicious Culinary Lite Coconut Milk
1/4 cup or less Unsweetened Vanilla Almond Milk
Blend
Add hot water to the consistency of your liking

Serve hot/warm and enjoy slowly because its gone before you know it :)