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Cashews, Cheese (vegan), Dressings and Sauces, Hey, I Can Make That!, Recipes, red pepper, Traveling, Tumeric, Vegan Twists on Old Favorites, Vitamix or Nutribullet

Instant No-Cooking Travel Vegan Cheese Sauce

Melty Stretchy Gooey Vegan Nacho Cheese

Thanks to our Green Star member JoAnn for this outstanding recipe!

No cooking! You can put this in a ziploc bag.It can be made in a NutriBullet ! 🙂 or any high-speed blender and is great for traveling!! 

Servings: 3 cups

INGREDIENTS

1 cup instant potato flakes or dried potato
1 tsp veggie broth powder (optional)
1/2 cup almond flour or raw cashews
1 Tbsp organic cornstarch or 2 Tbsp tapioca flour
3-4 Tbspnutritional yeast (non-fortified)
1 tsp garlic powder (no salt)
1 tsp onion powder (no salt)
1/2 tsp paprika or smoked paprika
1 good pinch turmeric, optional/purely for color
2 1/2 cups very hot but not boiling water
1 tsp vinegar, apple cider
2 tsp lemon juice
1/2 cup shredded carrot (or 2 tsp carrot powder)
1/4 medium onion, cut into 4 pieces (or increase onion powder to 1 Tbsp total)
                                             ***********************************
***OPTIONAL ITEMS****1 Tbsp light miso (see note)
*1 pinch cayenne pepper
*4 drops liquid smoke or 1/2 tsp chipotle powder
*1 roasted red pepper from a jar (pat dry)
*1/4 cup low sodium, well-drained salsa or pico de gallo
*patted dry, jarred jalapeno peppers
*for mac and cheese: add 1 Tbsp prepared mustard or 1 tsp mustard powder
*Hot sauceSTEPS1) Place all the ingredients through the turmeric into a bowl (or 2 cup liquid measuring cup)and stir together.2) Add the water, lemon juice, vinegar, carrot, and onion to the blender jar. Add any of the optional ingredients.

3) Pour the dry ingredient mixture into the blender jar. Cover and blend away. (See note)*

NOTES

*Blend about 3 to 5 minutes. If using a NutriBullet, blend until it stops. Release the vacuum on the cover and retighten. Reset the blender and blend again. Repeat 2 or 3 more times.

*Refrigerate! Will thicken as it cools.

*Cannellini beans (white kidney or great northern) can be substituted for the almond flour or cashews.

*Add the miso for a wonderful umami addition to the sauce

*This recipe can be doubled, tripled, etc.

* This recipe can be prepackaged by adding all the dry ingredients into zip lock baggies and adding the heated water and choice of acid when you want to make!!!.

*There are prepackaged vinegar packets but vinegar is cheap, does not need refrigeration, and you can use just about any type including distilled white only (no need for lemon juice.

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 with learning 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!

https://www.youtube.com/channel/UC9O_ApC72YwpXU8F3-DGGBg

Carrots, casserole, Ginger, Hey, I Can Make That!, Salads and Sides, Sweet Potato

Easy, Raw and Delicious Dish

I couldn’t believe how easy it was to make this dish! That’s why I included it in my “Hey, I Can Make That!” series which you can watch here.Raw Sweet Potato Salad

1 large sweet potato, grated 

1 large carrot grated 

1 small piece of Fresh Ginger 

2 Apples – slice with apple slicer  & grated

2 Lemons juice with lemon juicer 

2 Tbsp raisins

parsley to garnish

Directions:

Combine all ingredients in a large bowl.

Use a food processor to grate

Allow to marinate for at least 4 hours, preferably overnight.

Note: I do not peel the sweet potato, carrot, apple or ginger (I use organic)

If you would like help with learning 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!

Health, Need to know

Blood / Stool Tests Without A Physician

blood-tests

For those of you who would like to track your success while following this lifestyle, our Green Star Member Laura shared a great resource with our group recently. Many of us wanted a way to view our blood markers in between our annual physical exams. Some of us wanted to test markers that our many physicians do not include in their lab orders, like B12, D, Omega-3, zinc, iodine, etc..

Laura showed us how to do this without a trip to our physician for the lab order. Laura found this company useful because they utilized a local lab from where Laura could get her blood drawn.

A blood or stool test can show you areas to improve, or reaffirm that your  lifestyle is working for you and is one way of understanding what’s happening in our bodies.

Check out Laura as she presents her experience with a blood test without her physician’s prescription.

There are many companies which offer this service. We do not have any relationship with this service provider, nor can we speak to the effectiveness or accuracy of its’ tests.

Please note that nothing replaces a physician to help analyze the results. This company offers you an option to share the results with your physician who may be helpful in avoiding missing the identification of a red flag or avoid misinterpreting the findings.

The No Meat Athlete, Matt Frazier gives these tips for some blood tests you may consider ordering: 

1. Complete Blood Count with Differential and Platelets also known as CBC provides an overview of key markers, like red and white blood cells. This allows a doctor to diagnose anything from infection to anemia.

2. Comprehensive Metabolic Panel: A CMP helps to measure liver and kidney health.

3. Lipid Panel: Measures your risk factors for coronary artery disease (among other vascular diseases). This shows your blood cholesterol level, total, high and low density lipoprotein and triglycerides. You can also order tests which measure particle number and particle size.

4. HS-CRP (high-sensitivity C-reactive protein): This measures systemic inflammation in your body.

5. TSH: Thyroid Stimulating Hormone, which comes from your pituitary gland, serves a critical purpose of  stimulating your thyroid to excrete two hormones that are essential to proper metabolism in every tissue of your body.

6. Hemoglobin A1C: gives you an average range of your blood sugar over the past  2-3 months.

Some who follow this lifestyle wish to monitor levels of elements which may be modified with supplementation.

1. Vitamin B12: There is no plant-based source of B12, so it’s critical for vegans to supplement.

2. Vitamin D3 (25 Hydroxy D): 

3. Methylmalonic Acid, Serum (MMA): Some say this is a better way to determine B12 status.

4. Homocysteine: A common amino acid, homocysteine can help your doctor get a better sense for your risk factors for various chronic conditions, particularly cardiovascular diseases. It also plays a role in determining kidney health and, as described above, B12 deficiency.

5. Omega-3 Index: For some vegans, this index may be too low, even if they consume flax seed and walnuts. Not everyone absorbs Omega-3 fatty acids DHA and EPA equally. If you are not testing this, you may consider supplementing as you would B12. Here are some DHA/EPA supplements.

6. Zinc, Selenium, Iodine: although these nutrients can be derived from plants. some may find that their bodies don’t absorb these well and may need to consider supplementation.

7. Vitamin K2: K2 helps to move calcium away from soft tissues, like heart and brain, and towards hard tissues, like bone and teeth. There is a Japanese dish called natto, which provides some K2. 

8. Iron (Ferritin), total and TIBC: learn if you are like some vegans who may not absorb iron (heme and non-heme iron) as easily from plants.

9. Folate: An essential nutrient, folate (or B9), plays a key role in the conversion of homocysteine into methionine, utilizing B12 in the process. According to the  EPIC-Oxford study, vegans were found to have the highest levels of folate compared to omnivores and vegetarians. It can be deleterious to your health to supplement with Folic Acid which is a petroleum derived form of Folate. Eating plenty of greens should provide sufficient Folate levels.

Here is the link to the company which Laura uses for ordering blood tests and more.

If you would like help with learning 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!

Tips, Tricks and Hacks

Don’t Leave Home Without Food

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Be Green With Amy

Running errands, commuting, traveling, visiting can all create excuses for grabbing something.

What to do? I never leave home without a something to eat like Granola or Crunchy, Roasted Chickpeas .  If I don’t have a snack I  Find a Restaurant – Eat Vegan, No Oil Food.

Remember, you can always bring a carrots, a piece of fruit like an apple or banana. I also love to bring a baked potato in a ziplock bag which can be eaten warm or cold. I batch cook potatoes so I have plant on hand. If I am in a hurry, I use this to speed up the microwave cooking and grab the bag to take along.

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!

Health, Tips, Tricks and Hacks

The Holidaze

Cheat No Evil

The holidays can be such a challenging time for some who want to follow this lifestyle. We are surrounded by family members and friends, traditions, comfort foods and memories connected to highly palatable foods.

When I began this lifestyle in 2012, I made the  decision to not look back, but to look forward. This is a lifestyle, and if I intend to continue on with this throughout the years, I will have to get through many more Halloweens, Thanksgivings, Birthdays, parties, vacations, and more.

For some it is to have a plan as to  what to do to get through each of these social gatherings. These tips can be helpful every day and especially during the holidays:

Fell off the wagon? Binge Eating? Cravings?

Making Deals With Cheat Meals

Tips on Eating Out

Don’t Leave Home Without Food

Find a Restaurant – Eat Vegan, No Oil Food

The Cravings Beasty – Sweets

Conquer Cravings: Coffee

Conquer Cravings: Ice Cream

Conquer Cravings: Baked Goods

Conquer Cravings: Salty Things

Conquer Cravings: Crunchy Things

Conquer Cravings: Chocolate

Conquer Cravings: Cheese

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! 

Be Green With Amy YouTube

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

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, recipe development, social media publicity and more, please donate here

Be Strong, Be Well and Be Green🌱!

Amy

Cashews, Dates, Dips and Hummus, Dressings, Easy Delicious Recipes, Hey, I Can Make That!, Nuts, Recipes, Vinegar, Vitamix or Nutribullet

Delicious Dressing SOS Free!

Easy to Make Sauce/Dressing
Hey, I Can Make That Sauce/Dressing!

1 1/4 cup Raw, Unsalted Cashews

1/2 cup No-SALT Stone Ground Mustard 

2 cups Filtered Water

12 Pitted Dates or Date Paste

1/4 cup Apple Cider Vinegar

Put all ingredients in a high powered blender 

Blend until smooth and creamy

Check out my YouTube recipe demo! 

Refrigerate.

Enjoy!

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! 

If you would like to learn other ways to navigate this lifestyle, pleasecontact 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 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

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

Be Strong, Be Well and Be Green!

Digestive Issues, Health

Constipation

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If you are constipated after adopting this lifestyle, you may find this article helpful. 

Here are some suggestions:

Avoid over the counter remedies as they can be deleterious to your health.

Eat raw red cabbage. Chew, chew, chew all food to a cream. 

Add (unground) chia seeds to your smoothie or make into a Chia Drink. Chia seeds are a natural laxative. Chia seeds hold water in the digestive tract and make the stool softer.

Before you get out of bed, gently massage mid section of front of body over intestines starting from top right side of rib cage closing inwards in a spiral circle. 

Use this and look behind you, as you do in spinal twist, left and right. 

Eat 2 kiwis a day (with skin) and chew thoroughly.  If you do not like the texture of the skin, you can cut off the tough ends and blend kiwi in a high speed blender to drink.

Another option is eating dried kiwi like this one.

Add flax seed (unground) to your meals. Begin with 1 teaspoon of each per day and add an additional teaspoon each day as needed.

Eating oatmeal can also be effective.

One reason for constipation may be the exclusion of coffee. While some may use coffee to aid in going, this should not be an excuse to drink coffee. What About Coffee and Wine?

Conquer Cravings: Coffee

Of course, if you have prolonged symptoms, seek the advice of your physician.

Are you having challenges with this lifestyle?

If so, what are / were they and how do / did you deal with them?

I would love to provide you with more help. Please contact me for a coaching session:

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

When you subscribe, I will  know that you like this blog and that you want more helpful hints, recipes and offers. Subscriptions are FREE!

I also have great recipes, tips and tricks on BeGreenWithAmyYouTube

 

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 information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It 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 care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

How to own this lifestyle

It’s Fool Not Food

Fool not Food Graphic

Many of my clients have told me that a barrier they encounter is buying food for others in their home. They tell me “It’s my husband’s favorite cereal.” or “My daughter loves these cookies.”

These are not foods, they are fools. They fool your brain into believing that you are not really buying them for yourself, but for someone else. They fool you because you are only going to eat a small amount or “just this once because I am (fill in the blank), mad, sad, celebrating, rewarding myself, etc.).  

Owning this lifestyle is not easy when we are bombarded with advertisements, displays at stores, movies with product placement, etc. The worst thing we can do is allow these insipid things into our fortress or for that matter our lives. The voice in your head that tries to convince you to put any of those fools in your shopping cart (virtual or real), must be dealt with. The shopping cart is the drawbridge over your moat which protects your castle. Only foods not fools are allowed there.

Nothing worthwhile is easy. Everyone has a different strategy that works for them.  

I hope that by reading this, it will help you to find something out about yourself or someone else in your life. It is my hope that you surround your life with food not fool.

Are you having challenges with this lifestyle?

If so, what are / were they and how do / did you deal with them?

I would love to provide you with more help. Please contact me for a coaching session

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

When you subscribe, I will  know that you like this blog and that you want more helpful hints, recipes and offers. Subscriptions are FREE!

I also have great recipes, tips and tricks on BeGreenWithAmyYouTube

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

Dates, Dressings and Sauces, Hey, I Can Make That!, Tofu

Mayonnaise From My YouTube Video

Mayonaise Youtube Thumbnail.png

When I first began this lifestyle, there were many dishes which we did not care for and just throw in the garbage.  I finally learned that the trick is to make the (new to you) sauce separately. Taste the sauce first and if you like it you can later add to beans, potatoes, steamed or roasted vegetables.  This helps to avoid waste and frustration.

It also helps to join local groups where you can meet and eat with others who have adopted this lifestyle. Learn how to find local groups where you live.

I am fortunate to have created a group which meets twice monthly for healthy, Pot Luck dinners. We try to incorporate presentations before we eat. I found this yummy and versatile recipe for mayonnaise, which also makes a great base for other sauces.

You can watch me demonstrate the “Hey, I Can Make That!” recipe here.

               Mayonnaise 

Ingredients:

8 oz box of Organic Silken Tofu 

3 Tsp white wine vinegar

1/2 tsp ground mustard seeds or dry mustard

1 Tablespoon salt substitute

1 small pitted date (optional)

2 Tablespoons Water

Blend ingredients in high speed blender.

Store in refrigerator.

Keeps in refrigerator for about 5 days.

I would love to provide you with more help in adopting this lifestyle.  Please contact me for a coaching session.

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

When you subscribe, I will  know that you like this blog and that you want more helpful hints, recipes and offers. Subscriptions are FREE!

I also have great recipes, tips and tricks on BeGreenWithAmyYouTube

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

Be Strong, Be Well and Be Green!