Monday, April 26, 2010

Food experiments

If oatmeal really turns you off then this might be a good way to try eating it. Nothing beats Old fashioned oats fiber and for keeping your blood sugar up all morning but the texture can really be hard to swallow. This recipe is easy to prepare , portable and heart healthy.
Raw Breakfast Oates

3/4C old fashioned rolled oates
1/4C grapenuts
1TBLS flax seed meal
1/4C apple juice
1 C fresh fruit I used berries

Mix the first 3 ingredients. A few minutes before you want to eat add the juice. When you are ready to eat mix in the berries and enjoy.
Nutrition Info
Serving Size 1 serving (menu makes 1 serving)
Calories 382
Total Fat 2.9 g
Saturated Fat 0.3 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 291 mg
Carbohydrate 89 g
Dietary Fiber 12 g
Sugars 25.04539 g
Protein 9 g



I also tried making Tofu Mayonaise this weekend and was very happy with it. It took less than 10 min, is very yummy and much less expensive than the vegan mayo that you buy.

Tofu Mayo
12.3 oz package of firm silken tofu
1/3 C water
1/3C raw cashews
2 TBL lemon juice
1TBL honey
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
Blend all ingreients together until smooth. TIP boil water and add to cashews before blending, they'll blend smoother and quicker. If mixture is too thick and add a tbls of water or soy milk.
Have you tried any new recipes? Leave a comment to let us know what you've tried and if you would make it again.

Thursday, April 22, 2010

Cook Book Review

Here are 3 of my "go to" cookbooks.


The Optimal Diet- This is the official CHIP cookbook. CHIP stands for Coronary Health Improvement Project. Recipes are easy to prepare, taste great, use every day ingredients and are healthy. This is a great book if you are wanting to prevent or reverse heart disease.



7 Secrets Cook book- by Neva and Jim Brackett. Delicious healthy recipes. Again these use basic every day ingredients. These take a little more prep time but still many can be quickly pulled together for a meal. The book also includes lots of tips for items that can be made ahead and stored.

Total Vegetairian by Barbara Watson. This book includes all of the recipes from Step Fast and more. All recipes are easy to prepare, tasty and healthy.


Stay tuned for more to come.

Monday, April 12, 2010

Vegan Chicken Pot Pie

Happy Monday

Here is the recipe that we tried on Sabbath.




Vegan Chicken Pot Pie


1 package vegetarian chicken

1 onion chopped

1 TBS Bill Best Chick'Nish seasoning

1 1/2 C of cashew cream

1/2 C vegetable stock

2 potatoes chopped

2- 3 cups mixed vegetables


1 recipe of pie crust.

Brown chicken and chopped onion. If it starts to dry out add a small amount of broth to get all of the brown bits of the bottom of the pan. Add the Chick' Nish seasoning, potato and remainder of broth. Let this cook for a few minutes and add mixed vegetables and cashew cream.

Pour into baking dish top with crust and bake until crust is brown.

Cashew Cream

1 Cup raw cashew nuts

2 cups water

1/2 packet GW golden broth

Place 1 nuts and 1 cup of boiling water in blender. Let sit for a few minutes and then blend. When smooth add the rest of the water and blend. Makes 4 cups but freezes well. If you want a thicker sauce add 1TBS corn starch

Pie Crust

from 7 Secrets cook book

1/2 C flour

2/3 C walnuts

1/2 tsp salt

1/2 C quick oats

1/4 C or more water

Place flour, nuts and salt in a food processor and blend about 1 minute until nuts are ground as fine as the flour. Pour into a bowl, add Oates and water mixing to form a ball. Roll out dough to fit your dish.

I used oat flour on this crust and could not get it to roll out nicely so resorted to crumbling it on top. In the past I've used whole wheat flour and it worked perfectly.





Friday, April 9, 2010

Web sites

Sundown is not far away but I wanted to share some great websites.

www.fatfreevegan.com Great vegan reccipe site

www.squeezeitin.com Fun site that shows how to work exercise into everyday living.

www.realage.com Take the Real Age test and find out how old your body is compared to you chronological age.

Next post recipe book reivew.
Happy Sabbath

Saturday, April 3, 2010

Step Fast Atholton

Welcome to the Step Fast Atholton blog. Today is the first day of this blog so I hope you will check back often for updates.

S unshine
T emperance
E xercise
P roper Diet
F abulous Water
A ir, Pure and Fresh
S leep
T rust in God

Next week we will be starting our weekly logs using "my personal health goals". Each week we will have new goals that match the Step Fast principles. You will get points for each goal that you meet each week. Aim for a perfect score.