Fitness and Exercise, Health

Leg Cramps?

Woman with calf feeling pain on white background.

After noticing the wonderful health benefits of changing the way we eat, we sometimes can look at some of our health issues and wonder if there is a magical food to add or remove which will help heal us.

I learned this tip about leg cramps from Dr. Michael Klaper. If you are suffering from leg cramps, you may find this helpful. 

If legs cramp while in bed, be sure that your covers are not tucked in as it can hold your foot in prone position creating a cramp. Yup, that’s it! It has helped many of my clients and I hope that you will find it helpful too.

Dr. Klaper has so much helpful information! Check out one of Dr. Klaper’s videos!

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my AmazonStore for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.

Hey, I Can Make That!, Vegan Twists on Old Favorites, Wraps

Easy to Make Tortilla Wraps Whole FoodPlant Bases No Sugar, Salt or Oil!

Tortilla JoAnn
Our Green Star Member JoAnn is a great Plant Based cook and demonstrated this recipe COMING SOON here on our BeGreenWithAmy YouTube Channel.
Servings: 8 Prep Time: 10 Minutes Cooking Time: 5 Minutes
Ingredients
1 3/4 cups organic Masa Harina Flour
1/4 arrow root powder or organic flour or gluten-free flour mix
juice of half a lime (optional)
1 1/2 – 2 cups hot water
Procedure:
Combine the Masa Harina & the arrow root flour in a mixing bowl
Add a little water and stir with a fork until it forms little crumbles
Add a little water and stir with a fork until it forms little crumbles
Add a little water at a time until mixture forms a ball
Knead for a couple minutes
Press into a ball with a flat top onto the cutting board
Cut into 8 pie shaped sections
Roll into balls

Press each ball flat in a tortilla press lined with a cut opened (sides, not bottom)  ZipLoc bag

Fry on a griddle for about 1 minute on one side
Flip and fry other side
Keep warm in Tortilla Warmer
JoAnn found this recipe on The Plant Based Cooking Show.

If you would like to help support my blog, consider shopping on my AmazonStore for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Desserts, Hey, I Can Make That!, Snacks, Sweet, Treats

Nice Cream

Freeze 5 very ripe bananas (without skin, cut into quarters).

In high speed blender:

5 Frozen bananas

2 Tablespoons cocoa or cacao powder

1 Teaspoon almond butter (just blended almonds, no salt or other chemicals)

2 cups water

Blend for about 30 – 60 seconds.

Serve immediately as soft serve or place in pop molds overnight.

Check out the YouTube Recipe Demo Video Here.

Naked Pumpkin Ice Cream

Conquer Cravings – Ice Cream

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my AmazonStore for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

 

 

Dips and Hummus

Rick’s Hummus

10 oz Unsalted Chickpeas (cooked)
10 oz Unsalted Black beans (cooked)
2 tablespoons Bensons Table Tasty
1/4 cup Rick’s Balsamic Vinaigrette
5 cloves garlic
Juice of 1 lemon
1 cup water (more or less as needed to blend into a creamy hummus)

Blend in High Powered Blender

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

 

Chocolate, Desserts, Treats

(Is that really a) Black Bean Brownie?

Chocolate Cupcake

4 cups cooked or canned no-salt-added or low-sodium black beans, drained & mashed
1/2 cup hemp seeds
4 oz walnuts
1/2 cup natural, non-alkalized cocoa powder
17 or 1 1/2 cups or 12 oz pitted medjool dates soaked (keep water)
2 TBS date water
1/2 cup raisins
1/2 cup ground oats
1 tablespoon ground chia seed

Optional Topping:

1 ripe avocado
1/2 cup water
4 tablespoons natural, non-alkalized unsweetened cocoa powder
5 medjool dates

Non-Bake Method:

Roll into 1″ balls and serve. 

Optional coating: crushed almonds, unsweetened coconut flakes, unsweetened cocoa powder or dip into Chocolate Sauce

Or Bake in Oven:

Preheat oven to 325 degrees F.

Combine the black beans, dates & almond butter in a food processor or high-powered blender. Blend until smooth. Add the remaining ingredients and blend again. Spread into a parchment paper lined baking pan.

Bake for 45 minutes. Cool completely and apply topping if desired. Cut into small squares.

Store in a covered container in the refrigerator up to one week.

Blend topping ingredients in a high powered blender.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Hey, I Can Make That!, Salads and Sides, Snacks, Wraps

Spring Rolls

Vietnamese Spring Roll
Our green star member Joann showed us how to easily make Spring Rolls! 
You will need:
vegetables 
rice paper 
lukewarm water 
shallow plate 
spray bottle with water 
a smooth surface 
sauces for dipping
knife
cutting board
Directions:
Choose and prepare your favorite fixings like:   Spiralized cucumbers, Vermiceli rice noodles, butter lettuce, matchstick cut carrots, firm tofu sticks, mint leaves, micro greens, freshly squeezed lime juice, finely sliced onions, green spring onions, red, yellow and green peppers, chili pepper, shredded cabbage, snow peas, kimchi, etc. 
1. Fill bottom of a shallow plate with lukewarm water.
2. Select a piece of rice paper and note which side is rough or smooth. 
3.  Dip both sides of 1 rice paper in the water. 
4. Spray a smooth surface with some water.
5. Place rough side of rice paper up on a smooth surface. 
6. Put your favorite fixings on top of rice paper on bottom 1/2 of rice paper .
7. Be sure to leave 1″ on bottom bare so you can use it to seal roll.
8. Pull bottom of rice paper up towards middle.
9. Fold sides in towards center.
10. Roll up spring roll and enjoy!

Vermicelli Rice Noodles

*Some sauces may be high in sodium:

If you would like help to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

If you would like to help support my blog, consider shopping on my AmazonStore for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, recipe development, social media publicity and more, please donate here. 

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Garden, Need to know

Growing Your Own Microgreens

microgreens

Learn how to grow your own microgreens to get even more nutrients!

We recently had a microgreens demonstration at our potluck dinner.

Microgreens are tasty in soups, stews, as a pretty garnish and in salads.

Best of all, microgreens are nutrient dense!

For example, red cabbage microgreens have 69X more Vitamin K  and 6X Vitamin C than the mature plant!

Check out the YouTube Video here.

Our Green Star Members Laura and Tom gave these suggestions:

Ten Steps for Growing Microgreens

  1. Find a clean, food grade shallow container with drainage (poke or drill holes if needed). You probably already have something that will work.

 

  1. Select seeds. Legumes (peas, beans) and large seeds with hard shells like sunflower seeds germinate better if you soak them in a lingerie bag up to 8 hours ahead of time.

           

  1. Fill your container with organic potting soil up to your 2nd knuckle; level the soil surface then dampen the soil until it feels like a damp sponge when you touch it.

 

  1. Cover the surface of the soil with seeds and press them into the soil with your hand. With a spray bottle, spray the seeds with water.

 

  1. Sprinkle a thin layer of soil over the seeds and lightly spray again with water. Note: when using tiny seeds skip this step.

 

  1. Place a light cover over the container and set it in a dark area. For large type seeds that you have soaked, place a little extra weight on the cover; a piece of silverware will do. This will produce stronger more hearty stems.

 

  1. Check the container daily for moisture. If the soil feels moist to the touch, don’t add water. If the soil feels dry, spray with water.

 

  1. As the microgreens grow they will push up on the lid. The “seed leaves” will be poking out. The day after the seed leaves appear, remove the cover and place the container in a sunny location on or near a window sill. If your container is outside, avoid prolonged direct afternoon sun if you live in a warmer climate like Florida and watch out for the Cuban Tree Frogs!

Continue to check every day for moisture.

Note: I have had good success with not much indoor light. If your plants look yellowish green, they need more sun. Yellowish green plants will turn green with just a few hours of sunlight. You can almost watch it happen…so cool. You can also use an indoor grow light.

  1. Harvest with kitchen scissors by cutting near the soil when the first “true leaves” appear. They don’t have to even be fully formed like you saw on the YouTube demo. You may want to rinse the microgreens in a salad spinner.

The microgreens can be growing one minute and on your plate the next; no nutrients lost!

  1. If you have grown pea or bean microgreens you can re-use the soil one time without worry. Then recycle the soil in a compost pile or around outdoor plantings. Clean your container well with soap and water and you are ready to start again! When one tray matures it is time to start another for a steady supply.

          Please leave a comment and tell me about what seeds you are trying next!

Please follow me so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

 

 

 

Christmas, Holiday, Soups, Thanksgiving

Pumpkin Chipotle Soup

Pumpkin Chipotle Soup

Watch this recipe demo I attended at a Seventh Day Adventist Church.

Ingredients:

• 1 medium onion, chopped
• 2 cloves garlic, chopped
• 1 and ¾ cup roasted and mashed pumpkin* or 1 can (15 oz.) pure, unsweetened pumpkin
or 1 and ¾ cup roasted and mashed butternut squash
• 4 cups (1 quart) unsalted vegetable broth or water
• 1 chipotle pepper in adobo sauce (or 2 if you want to break a sweat; for timid palates omit the chipotle pepper and add 2 tsp mild chili powder)
• 1 tsp ground cumin
• ½ tsp ground coriander
• ¼ cup raw, unsalted pepitas (shelled pumpkin seeds)
• cilantro for garnish (optional)

*For fresh roasted pumpkin, cut a sugar pumpkin in half. Scoop out the seeds and strings and place the halves face down on a silpat baking sheet or parchment paper lined baking sheet. Bake at 350°F until soft, about 45 minutes to 1 hour. Cool and then scoop out the flesh. Freeze any remainder for other recipes. Butternut squash can also be used in this recipe as an alternate to pumpkin. Simply follow the same roasting technique.

Technique:
In a dry skillet, toast the pepitas over medium heat. Stir the seeds frequently to evenly toast and prevent scorching. Set aside.

Water sauté the onions and sauté until lightly golden. Add the garlic and sauté an additional minute. Transfer the mixture to a high speed blender.

Add the pumpkin, 2 cups of  broth, the chipotle pepper and the cumin and coriander; process until completely smooth. Transfer to a large cooking pot and add the remaining stock/broth. Bring to simmer, partially cover and cook for 30 minutes. Ladle into individual bowls and garnish with the toasted pepitas (pumpkin seeds) and optional cilantro.

Garnish with chopped kale, microgreens, sesame seeds, etc. Add your favorite bean(s).

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please click follow so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell


Environment, Need to know

Microplastics in Your Food?

plastic everything ends up in the ocean

Did you know that microplastics (broken down pieces of plastic less than five millimeters  or less than 1/4 inches long) have been found in salt and seafood? Even if you do not eat seafood, our marine animals are being harmed by plastics and consuming microplastics.

“Currently plastics are being produced at an exponentially increasing rate, but globally our waste disposal technology and capacity is not increasing at the same rate,” said Qamar Schuyler leader of an international study published in Global Change Biology.

Rick and I recently toured the Greanpeace ship and learned so much about their campaign against plastics. Check out our tour and hear what we learned about the ship and their findings on plastics.

According to an article by John Robbins, thanks to the quantity of plastic now adrift in the ocean, there is a significant health issue involving the direct ingestion of plastic by consumers “Fish and other invertebrates are eating microplastics by the ton.

Smaller fish, like sardines, eat this plastic, and then they’re eaten by larger fish. When fish become seafood, the tiny bits of plastic (and associated toxins) make their way into the mouths and bodies of consumers. Sea turtles eat jellyfish and studies show they have eaten plastic bags which look like jellyfish.

This problem has led some scientists to start calling the ocean a “plastic soup.”

A 2015 study published in the journal IOPScience estimated that in 2014, the number of microplastics in the ocean ranged from 15 to 51 trillion pieces, weighing between 93,000 and 236,000 metric tons.”.

John Robbins recommends

10 Ways You Can Help Solve the Plastic Problem

Here are some ideas for helping solve the plastic problem by cutting back on single-use plastic:

#1 – Help Keep 100 Billion Plastic Bags Out of the Ocean With Reusable, Portable Totes

If you live in a place where grocery stores still give out plastic bags, it’s easy to fall back into using them — or to opt for paper, which has its own environmental problems.

To make it easier, keep a few reusable bags in your car so they’ll always be handy when you need to stock your fridge. The next time you’re asked, “Paper or plastic?,” you can say: “Neither! I brought my own bags.”

#2 – Reuse Your “Disposable” Bags

Whenever you do end up with plastic or paper bags, reuse them as much as possible. Take them to the store, collect recycling items in paper, or use old plastic bags for kitty litter, dog waste scooping, or to line your trash bins.

In our home, if they aren’t too soiled, we rinse and air-dry our plastic, produce bags so we can reuse them when we go back to the store.

#3 – Carry Your Water Bottle Everywhere

Drinking water is wonderful, but it produces a lot of waste if you’re opting for bottled water.

Here’s a better option: Buy your own glass or stainless steel water bottle and bring it with you everywhere you go.

If you have a home filter, like the AquaTru, you can bring clean water with you whenever you go out.

#4 – Use Glass Jars for Leftovers and Storage

Instead of plastic packaging, use glass jars and other containers to store your food.

If you start reusing glass jars from sauces and other store-bought items, you’ll have a big collection of containers in no time. I like these glass containers because they have straight edges which enables you to fit more on the shelf without wasted, empty spaces.

#5 – Buy in Bulk When You Can

Many stores have significant bulk buying departments, where you can stock up on flour, legumes, nuts, seeds, seasonings, dried fruit, and all kinds of other ingredients — often for a sizable discount.

Bring a reusable silicone bagglass jars (pre-weighed so you don’t have to pay for the glass at checkout) or reused plastic bags from home and get exactly as much as you need.

#6 – Snag Some Stainless Steel Straws or Opt Out of Straws Altogether

Plastic straws are on the way out. If you’re a fan of drinking beverages through a straw (or if you need to drink through a straw for health reasons), you can buy some stainless steel straws to carry with you. A pack of four could last you a lifetime — and they come with a special brush for cleaning.  Straws only make up an estimated less than 10% of the nine million tons of plastic pollution that gets into the world’s oceans annually.

#7 – Skip the Fast Food

Eating fast food or takeout means creating a lot of waste. And it’s usually bad for you, too. Opt for cooking your own healthy food at home, instead. When you do decide to eat out, bring along a reusable container for leftovers.

#8 – Bring Your Own Utensils

Instead of using plastic cutlery when you do eat out (or for your homemade lunch at work), buy a portable bamboo utensil kit.

#9 – Consider Wooden Handled Brushes

Items like tooth brushes, and vegetable brushes  can be purchased with wooden handles instead of plastic.

#10 – Don’t Use Plastic Wrap

Instead, use reusable Silicone Bowl Covers

After touring the Greenpeace ship we learned so much about the islands of plastic, floating in our oceans (one is about three times the size of  Texas (for those in the UK Texas is about the size of France). 

Just as we learned about the deleterious health effects of animal products and processed foods, we can’t unlearn the truth about the impact of single use plastics on humans, our environment, the animals, and our world.

What are some of the steps you take to help eliminate the waste of single use plastics?

If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

E Cornell center-for-nutrition-studies

If you would like to help support my blog, consider shopping on myAmazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Asian, comfort food, Familiar Foods

Vegan Egg Foo Young – SOS Free

Amy Egg Foo Young

Grab your chopsticks! No need to miss Asian take-out Egg Foo Young.

Watch as our Green Star Member JoAnn shows you how to make delicious, vegan, SOS Free Egg Foo Young. 

Servings: 6 omelets

Ingredients

 

For Serving:

To Make the Gravy:

  1. Place the broth, tamari and sriracha into a small saucepan and set it over high heat. Bring the mixture to a boil.
  2. Lower the heat so the mixture is just at a simmer.
  3. Stir the cornstarch and cold water together in a small cup or bowl, until the cornstarch is fully dissolved.
  4. Stir the cornstarch mixture into the simmering broth mixture. Allow it to simmer for about 2 minutes more, until it thickens up a bit.
  5. Remove the pot from the heat. Give it a taste test and adjust any seasonings to your liking.

To Make the Omelets:

  1. Place the chickpea flour, water, tofu, nutritional yeast, salt substitute, vinegar, turmeric, flax seeds, and baking powder into a blender and blend until smooth.
  2. Use a very good non stick pan or non stick griddle and place it over medium heat.
  3. Add the mushrooms in an even layer and cook for about 5 minutes, flip and cook 5 minutes more, until browned and tender. Transfer the mushrooms to a plate.
  4. Add the Broccoli, red pepper, garlic, ginger, and white parts of scallions to the skillet. Sauté them for about 1 minute, until very fragrant.
  5. Raise the heat to high and add the water chestnut and/or mung bean sprouts to the skillet. Stir-fry it for about 2 minutes, until tender-crisp.
  6. Transfer the vegetables to the plate with the mushrooms, then lower the heat beneath the skillet to medium.
  7. Pour the chickpea flour mixture into a bowl, and stir in the mushrooms and vegetable mixture.
  8. Ladle a heaping 1/2 cup of the batter and veggie mixture into the non-stick skillet. Spread the mixture to about 1/2″ thick. You can ladle a few more omelets into the skillet, but make sure not to crowd them.
  9. Allow the batter to cook undisturbed until the tops are beginning to dry out and the edges begin to brown. This can take up to 10 minutes but should be closer to 5-6 minutes. Test it with a spatula and flip the omelet if it feels ready.
  10. Cook the omelet for about 5-8 minutes on the other side.
  11. Repeat until all of the batter is used. You should get about 6 – 8 omelets.
  12. Serve the omelets over rice and top with gravy, green parts of scallions, chopped cilantro, and sesame seeds. Serve.
    • Notes: Omelets may be frozen; sauce will keep, up to 5 days, covered in the refrigerator

JoAnn uses the Bella Electric Griddle

Nutribullet

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please click follow so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

.