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Need to know

Making Deals With Cheat Meals

BGWA Emoji or Logo

“It’s only a little bit.”, “It’s my birthday.”, “It’s a family gathering.”, “I am traveling.”. This list of excuses are endless.

I am whole food, plant based, sugar, oil and salt free 100% every day. My goal is to avoid all forms of cancer, dementia and other undesirable health related outcomes. Just because symptoms of diseases are not felt, does not mean they are not in our bodies. Smoking just one cigarette once in a while will probably not get me to be a habitual smoker. Drinking alcohol once in a while may not turn me into an alcoholic. At my optimal weight, eating non compliant food like chocolate Conquer Cravings: Chocolate, sweets The Cravings Beasty – Sweets, salt Conquer Cravings: Salty Things, cheese Conquer Cravings: Cheese , ice cream Conquer Cravings: Ice Cream once in a while will not make me overweight.

Adopting this lifestyle does not guarantee that I will not get cancer, dementia, etc. I choose not to play Russian Roulette with my body. I have committed myself  to educating people about how to achieve optimal health. I feel that I am so fortunate to have stumbled upon this lifestyle.

My body had many years of exposure to the standard American diet. I may never reverse all of the damage from what I thought was a healthy diet of previous years. An unwanted medical diagnosis would never be guilt free for me if I chose to cheat once in a while. Cheat meals cheat you. Having occasional cheat meals will never feel as good as healthy does. “The body will not forget what the brain wants to neglect.”

How do you avoid falling into the “It’s just this once” trap? Read some of my tips Fell Off The Wagon? Ouch….

It is helpful to be around like minded people. Consider joining a group in your area who hosts Whole Food, Plant Based, pot luck dinners. Meet Like Minded People: The Free, Pod Program.

Please remember to follow me by clicking on the FOLLOW link.

Also, Subscribe to my Be Green With Amy YouTube Channel for recipe demos, lifestyle hacks and more! 

Need someone to get you through this? Contact Amy. 

I have helped many people maintain this lifestyle. 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!

 

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.

Be Strong, Be Well and Be Green!

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

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Need to know

A Carrot or a Stent?

Dr. Reddy and Amy

I had the privilege of meeting Dr. Koushik Reddy, who is a Plant-Based Cardiologist for the James A. Haley Veterans’ Hospital in Tampa, Florida.

You can view his wonderful presentation here.

Dr. Reddy speaks regularly to his patients regarding the value of nutrition as treatment for their heart disease and other chronic diseases.

Please share this when anyone you may know with depression, diabetes, heart disease, E.D., skin issues, lung disease, etc. 

Dr. Koushik Reddy created this website which is a helpful resource: https://foodmdonline.com/

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 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.

Be Strong, Be Well and Be Green!

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

 

Need to know

What About Coffee and Wine?

coffee wine

I encourage my clients to titrate down on the wine. Cholesterol and weight goes down as it is eliminated.

My clients also find it helpful to titrate down the sweetener and creamer in their coffee until they can drink it black. I learned that most of the reason I drank coffee was to taste the creamer and sweetener. I eventually stopped drinking coffee.

Here are some more tips on coffee.

Since 2012, I have surpassed my goal weight and achieved my fantasy weight. I will not drink wine as it is deleterious to my health and calorie dense. 

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.

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

Check out my blogs below on beating The Cravings Beasty.

Conquer Cravings:  Sweets

Conquer Cravings: Coffee

Conquer Cravings: Ice Cream

Conquer Cravings: Salty Things

Conquer Cravings: Cheese

Conquer Cravings: Chocolate

Conquer Cravings: Baked Goods

It is not your fault that you are craving highly palatable foods.

Your taste buds have been hijacked by the food industry.

What strategies do / did you use to resist temptation?

Please click on follow so that I can continue to provide you with great recipes, tips and hacks!

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.

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

Be Strong, Be Well and Be Green!

Cool Gadgets, Need to know

New Appliance With Robotic Stir Fry & More!

I have been looking for holiday gifts for my family members and this cool appliance is on my list!

Screen Shot 2018-09-20 at 11.26.09 AM

AirGO AP360 5-in-1 multifunction programmable cooking system: Crepe Maker, Mini-Oven, Indoor Grill, Air Fryer, Robotic Stir Fryer is a 5-in-1 programmable cooking system which can be used as a:

1.Robotic Stir-Fryer – Put your veggies in, close the lid, walk away and the robot stir does the frying!

2. Mini-Oven

3. Indoor Grill

4. Air Fryer

5.Crepe Maker

It features:

  • Non-stick, PTFE free ceramic coated cooking pan for healthier cooking with no oil.
  • Illuminated cooking chamber and see-through glass lid for easy monitoring of cooking progress.
  • Highly efficient 3-way heating (conductive, forced circulated hot air, and radiated heat) reduces energy and cooking time up to 25%.
  • Robotic stir fry function allows you to mix and cook hands-free. And the enclosed cooking chamber makes indoor grilling virtually smokeless.

AirGO AP360 5-in-1 multifunction programmable cooking system: Crepe Maker, Mini-Oven, Indoor Grill, Air Fryer, Robotic Stir Fryer

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

Let me know if you have tried the AirGO AP360 5-in-1 multifunction programmable cooking system. If so, what is your favorite food to prepare?

Be Strong, Be Well and Be Green!

Need to know

Reduce Pain – Earthing

Earthing bare feet grass

The further you get from nature, the less happy you are.
–  George Adams  –

Have you ever walked barefoot on the grass or on the beach for an extended period of time?

There’s been extensive research that has shown that connecting to the earth has many benefits such as: 

  • Pain relief
  • Reduced inflammation
  • Normalized muscle tension
  • Faster recovery from muscular strain
  • Increased levels of energy during the day
  • Reduced free radicals in the body
  • Improved blood circulation
  • Balanced cortisol levels, especially at night
  • Improved cardiovascular function
  • Improved sleep
  • Stress reduction


Research shows the more time spent regularly grounding, the higher the likelihood of relief from symptoms. Some people feel more benefits than others. Why not try it and see? 

If you do not have the opportunity to go outside, see what you can do to modify your indoor environment. These grounding products can make life more comfortable and can be used while sleeping, relaxing, or working:

 

Eat Your Greens

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 subscribe 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.

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

Be Strong, Be Well and Be Green!

Barbecue, Instant Pot / Pressure Cooker, Uncategorized

Cosmic Carrot Dogs

carrot dog

You won’t miss hot dogs at the next Barbecue. You can even bring these in a container to throw on your friends grill!

Thanks to our Green Star members Beverly & John for this awesome, “Tastes like a hot dog!” recipe as demonstrated here on BeGreenWithAmy YouTube.

Ingredients:

  • 1/2 cup unsalted vegetable broth (store-bought, or homemade vegetable broth)
  • 1/2 cup tamari soy sauce
  • 1/4 cup liquid aminos
  • 1/4 cup apple cider vinegar
  • 1/8 cup date paste
  • 2 teaspoons liquid smoke
  • tablespoon smoked paprika
  • 1 tablespoon garlic powder 
  • medium carrot (peeled, skinny ends trimmed, carrots cut the length of the buns)
  • hot dog buns (whole wheat)
  • mustard
  • ketchup
  • onions
  • relish

Toss carrots in sauce then transfer all to the Instant Pot. For smaller carrots, turn the Instant Pot on manual for 4 minutes, then quick release. For larger/thicker carrots, cook on manual for 6 minutes and then quick release.

You can sear them on a grill pan or grill (optional).

Beverly likes to save her left over marinade in the refrigerator.

Check out Beverly’s Pinterest board for lots of plant-based recipes.

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!

 

 

casserole, comfort food, potato

Scalloped Potato Duo

Scalloped Potato Duo

Familiar, comfort foods can taste sooo good and be prepared without sugar, oil or salt.

Thanks to our Green Star member JoAnn who shared this recipe and delicious dish at one of our pot luck dinners.

Ingredients

 

  • Potato Base:

 

    • 1 14.5 oz cannellini beans or other white beans , drained (save aquafaba) and rinsed
    • 3/4 cup sliced white portion of green onions, chopped shallots or onion
    • 2 tbsp nutritional yeast (without Folic Acid)
    • 1 tbsp unsalted dijon mustard or mustard of choice (not yellow)
    • 1 tsp generous Salt Substitute
    • 1 tbsp dried rosemary or 2 tbsp chopped fresh rosemary
    • 1/3 tsp freshly grated nutmeg
    • 2 clove garlic
    • 1/2 cup cashews (soaked if not using high powered blender)
    • 3 cups plain low-fat non-dairy milk (more if needed)
    • 2 tbsp freshly squeezed lemon juice
    • 2 tbsp tahini
    • freshly ground black pepper to taste optional
    • 2- 2 1/2 lbs yukon or red potatoes thinly sliced, peeling optional (see note)
    • 2- 2 1/2 lbs sweet potatoes peeled (see note)
    • 1 large sweet onion, quartered and sliced thin
    • 1 sweet pepper chopped

 

  • Topping:

 

  • 1/2 cup good quality almond meal
  • 1 tbsp nutritional yeast for topping
  • 1 tbsp Mixed Italian herbs
  • few pinches salt substitute for almond meal topping

Steps

  1. To make the potato base: In a blender, first combine the beans, onions, nutritional yeast, mustard, table tasty, rosemary, nutmeg, garlic, cashews, milk, lemon juice, tahini, and pepper, if using. Puree until very smooth and silky, add more milk if needed. Preheat oven to 400°F. Place a tray lined with parchment paper on a lower rack to catch any possible drippings. Line with parchment paper or silicone baking mat a 9″ x 13″ (or comparable size) casserole dish. Add a thin layer of the bean mixture to the dish and tilt back and forth so it covers the base. Then, place a layer of white potatoes (about 1/2 the total amount), 1/2 of onions and 1/2 of sweet peppers followed by a layer of about 1/3 of the sauce mixture. The layers do not need to be completely even or measured out; it just helps to layer the potatoes with the sauce a few times to get the sauce between some of the potatoes. Repeat process, next with a layer of all the sweet potatoes, the rest of the onions and sweet peppers then finishing with the remaining white potatoes covered with the remaining sauce.
  1. To make the topping: Combine the almond meal, nutritional yeast, and salt in a small bowl (see note for other ideas). Sprinkle over top of the potato and sauce mixture, and cover the dish with aluminum foil. Bake for 50–60 minutes (or longer, if potato slices are thicker), until potatoes are so throughout when pierced with a knife. Remove foil and let bake another for 5–6 minutes or until lightly browned (you can also set the oven to broil for just a minute just to get that golden color on top). Remove from heat and let sit for 5–10 minutes before serving.

Notes

  • Potatoes Note: 
  • I use about half-and-half white and sweet potatoes, but you can vary up the proportions to your own tastes. 
  • For a ‘saucier’ casserole, use the lesser amount of potatoes (3 1/2lbs). 
  • To make au gratin: layer with vegan shredded cheese 
  • Toppings Note: Almond meal is a very tasty, and gluten-free substitution. 
  • Feel free to add a tbsp of nutritional yeast to topping 

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 subscribe 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

Chocolate, Desserts

Chocolate Candy – Wow!

Chocolate Candy

If you miss chocolate candy, look no further. Be careful, it is soooo good, you might eat them all! Check out the recipe on BeGreenWithAmyYouTube!

Ingredients:

1 16oz Jar Unsalted Peanut Butter
1 13oz Date Paste
1 Cups ground almonds
1 Cup Oat Flour                                                                                                                                  1/4 cup ground hemp seeds                                                                                                                6 Tablespoons Cocoa Powder                                                                                                            1 1/2 Cups Water

Instructions:

In high speed blender 

Cocoa
Water
Date Paste

Mix in
Peanut Butter (discard oil)

Mix in
Oats
Nuts

Should be thick dough consistency

Spoon into silicone ice cube trays

Freeze for 6 hours or overnight (or until firm).

Pop out frozen and and store in a sealed container in freezer until ready to serve.

Want someone to help you with this lifestyle? Contact Amy.

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

Please follow and share so that I know you would like to see more recipes and hacks.

Be Strong, Be Well and Be Green!

Need to know

Fell off the wagon? Binge Eating? Cravings?

Giving up your goal because of one setback...

In 2012, when I began my healthy eating commitment, I had cravings and difficult battles with temptation.

It gets better! Eventually these foods look too salty, sweet, greasy to your highly developed, healthy eating pallet.

Meanwhile, what to do?

Purge your kitchen. “If it is in your house, it is in your mouth.

When you go shopping,  exercising willpower muscles can be draining.

I use Walmart grocery curbside pickup and/or home delivery. It is a great time saver too. Save $10 on your first Walmart Grocery ! There are other grocery stores or services which may offer curbside or home delivery.

If you have a family member who is not on board, ask them to at least keep the tempting items in another room (if possible).

Take the moment of temptation as an opportunity to:

  • Floss your teeth
  • Brush your teeth (food doesn’t always taste as good after you brush your teeth).
  • Take a walk (this helps you to remove yourself from the situation)
  • If you can’t take a walk, do other exercise.
  • Trim/file your fingernails and toe nails.
  • Give yourself a manicure and pedicure.
  • Take a nap / go to bed early (we all need to get rest).
  • Drink a glass of water as sometimes thirst is disguised as hunger.

I learned that I do better by having non-starchy vegetables for my first meal. If I eat oatmeal or fruit, I crave sweets for the rest of the day.

My later meals always include: a sweet potato and beans which help with satiety. Greens, especially leafy ones, help to control cravings.

Be sure you are getting enough calories. When I began, I felt hungry often. I added large, baked sweet potatoes to each meal and my cravings for calorie dense foods like meat went away.

Also, remember to take healthy food with you when you leave your home, always! Baked sweet potatoes are delicious warm or cold. Other portable food are apples and bananas. When we are hungry and/or tired, we make the worst decisions. The destination is worth the journey!

Read more about this in my blog Making Deals With Cheat Meals.

I have helped many people recover from going off the wagon. If you would like help to prevent yourself from going off the wagon and 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.

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

Check out my blogs below on beating The Cravings Beasty.

Conquer Cravings:  Sweets

Conquer Cravings: Coffee

Conquer Cravings: Ice Cream

Conquer Cravings: Salty Things

Conquer Cravings: Cheese

Conquer Cravings: Chocolate

Conquer Cravings: Baked Goods

It is not your fault that you are craving highly palatable foods.

Your taste buds have been hijacked by the food industry.

What strategies do / did you use to resist temptation?

I have helped many people recover from going off the wagon. If you would like help to prevent yourself from going off the wagon and 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

Be Strong, Be Well and Be Green!

 

Barbecue, Barbecue Sides

Rick’s Creamy, Dreamy Potato Salad

Potato Salad

No need to miss out on a creamy potato salad. This delicious recipe will delight your tastebuds and you’ll never miss the sugar, oil or salt!

Ingredients:

Avocado or…
1/2 cup raw, unsalted cashews & 1/2 cup water or…
1/4 cup raw, unsalted sunflower seeds, 1/4 cup raw hemp seeds & 1/2 cup water
4 Tablespoons Balsamic Vinegar
1/2 Teaspoon Cumin
1 Tablespoon Dry Dill or 3 Tbs Fresh
2 Pitted dates
1 Tablespoon Salt Substitute
1 (Juice of) Lemon
3 Tablespoon no or low salt, spicy brown mustard
1/4 Teaspoon Cayenne Pepper

2 1/2 pounds of potatoes red or Yukon Gold – unpeeled, cooked cut into bite size pieces
1/2 Red Onion Chopped
4 Stalks Celery Chopped
1 Bag Frozen Peas (Thawed)

Combine in High Speed blender, Rick uses a NutriBullet for dressings:

Avocado (or substitute)
Balsamic Vinegar
Cumin
Dill
Dates
Salt Substitute
Lemon Juice
Mustard
Cayenne Pepper

In large mixing bowl, combine:
potatoes
Onion
Celery
Peas

Add contents of NutriBullet, fold into mixture.

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

Watch Rick make this on BeGreenWithAmyYouTube!

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

More great recipes to take to a BBQ.

Be Strong, Be Well and Be Green!

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