Tips on Eating Out

“Review the menu for entrées and side dishes to identify those from which animal-based meat, cheese, dairy, and eggs might easily be removed.”

This is what Plant Pure Communities recommends. They have launched a Restaurant Campaign to help us navigate the menu.

Here is what they recommend:

“Items to look for:

Baked potato or sweet potato, brown rice, steamed vegetables, salads, veg soups, and plant-based protein options, such as tofu.

Create a meal out of appetizers and side dishes.

Ask for sauces to add flavor: balsamic vinegar, tahini, lemon and lime juice, miso, soy sauce (low sodium) and marinara (check that marinara is made without cheese).”

Many restaurants add oil (even to steamed vegetables!), sugar and salt to their food. Ask the manager to be sure.



Which chain restaurants do you frequent and what do you order?”



Is Exercise Necessary?

According to Dr. Michael Greger of, we should be exercising 90 minutes per day.

Before I changed over to this lifestyle, I began with a Zumba DVD. I barely made it through the beginner version. Over time, as I transitioned to this way of eating, Zumba was not challenging enough (if you don’t break a sweat, you are not working).

I now rotate through DVD’s like P90X, P90X2, Jillian Michaels, etc. I struggle with finding DVD’s which match my level of fitness and also keeping it interesting and new. If I do not exercise every day, I risk eliminating it totally. I rotate through weight lifting, cardio and yoga. I average 45 minutes of DVD workouts, 30 minutes walking the dog and of course house cleaning and yard work too.

I think the point of the 90 minutes is that we sit too much. If you don’t have access to a gym or DVD’s, you can deep clean your house, wash and vacuum your car, walk your dog, etc. If Possible, don’t sit for more than an hour.


Butternut Squash Stew In Instant Pot

4 cups cubed butternut squash (1 medium sized butternut squash peeled and seeded)
2 tablespoons minced garlic
1 (26 oz.) container unsalted chopped tomatoes (Pomi)
1/2 (15 oz.) can salsa (Newman’s Own Mild)
2 (15 oz.) can no salt black beans
1 12oz bag frozen organic corn
4 cups unsalted vegetable broth (can be homemade in Insta Pot)
2 tablespoons cumin
1 medium onion, chopped
½ cup raisins
½ bag chopped kale or spinach

Set Instant Pot pressure cooker on manual for 12 minutes

Cook all ingredients except chopped kale or spinach which is added to wilt after cooking

Salads and Sides

Curried Chickpea and Carrot Salad

This recipe has been modified from a recipe from the Vegan Yack Attack website.
  • Salad Ingredients
  • 3 Cups Cooked Chickpeas
  • 1 1/2 Cups Grated Carrots
  • 1/2 Cup Currants or Raisins
  • Dressing Ingredients
  • 3 Tbsp. sesame seeds
  • 2 – 10 Tbsp. Water
  • 1 -2 pitted dates
  • 1 Tbsp. Freshly Squeezed Lemon Juice
  • 1 Tbsp. Apple Cider Vinegar
  • 1 Tbsp. Bensons Table Tasty
  • 1 tsp. Curry Powder
  1. In a high speed blender, put all the dressing ingredients together.
  2. Let dressing ingredients soak while you assemble the salad.
  3. Combine the salad ingredients in a large mixing bowl.
  4. Blend dressing ingredients. Add more water as needed.
  5. Dress the salad ingredients with dressing. Serve.
  6. The Chickpea Salad will keep up to 3 days


This is from the Straight Up Food Website.

Love Cathy Fisher’s SOS Free recipe book Straight Up Food

Prep time:  20 mins
Cook time:  3 mins
Total time:  23 mins
Serves: 9
  • 1 cup nondairy milk
  • 3½ ounces dates (about 6 Medjool or 12 Deglet Noor), pitted and quartered
  • 1 cup water
  • ½ cup dry/uncooked quinoa
  • 1 cup cornmeal
  • ½ cup old-fashioned rolled oats, ground into a flour in the blender
  • 1½ teaspoons baking powder
  • ½ teaspoon baking soda
  1. Place the nondairy milk and dates into a blender, and set aside while you prepare the other ingredients (be sure to grind the oats before doing this).
  2. Combine the water and quinoa in a medium saucepan, and bring to a boil. Reduce the heat to low, then cover and simmer for 20 minutes. Remove from the heat and set aside for 10 minutes with the lid still on.
  3. Preheat the oven to 375°F. Line an 8×8-inch baking dish with parchment paper and set aside (or use a silicone baking dish).
  4. Mix the cornmeal, oat flour, baking powder and soda with a fork in a medium bowl.
  5. Blend the milk and dates until smooth.
  6. Pour the date mixture into the bowl of dry ingredients, and stir; add in the cooked quinoa, and stir. Spread the batter evenly into the pan (it will be thick), and bake uncovered for 30 minutes. The cornbread will not rise very much, and it will have cracks in the top when done. Set aside to cool at least 10 minutes before cutting into 9 pieces.
For added flavor (and color), add ½ cup corn kernels or blueberries along with the cooked quinoa in step 6.