Barb Chwierut, shares both her and her husband’s health story and how maintaining a WFPB lifestyle has been an integral part of their journey. She also shares a demonstration of a quick and easy bean burger recipe.
Nutritarian cooking: How to cook vegetables without losing nutritional value, Dr Joel Fuhrman: https://www.youtube.com/watch?v=rMZST9oEfSI
Asparagus, Mushroom quiche (oil free) with Tofu: https://www.emilieeats.com/asparagus-mushroom-vegan-quiche/
Tofu scramble (add any veggies (i.e. asparagus, onions and mushrooms)): https://hellonutritarian.com/nutritarian-tofu-scrambled-eggs/
Dr Fuhrman ANDIs Score (asparagus top 20): https://static1.squarespace.com/static/58c357ce414fb5f3a758ad4b/t/595fd29917bffc01e2b05f30/1499452057677/Comprehensive+ANDI+Scores.pdf
Calorie Density video by Jeff Novick from the McDougall weight loss program: https://youtu.be/0CdwWliv7Hg?si=MrcXkb9m04gUWTjQ
Recipes from Dr Fuhrman and Dr Greger’s Websites -all featuring Asparagus!
https://nutritionfacts.org/recipe/cauliflower-alfredo-linguine-with-roasted-asparagus/
https://www.drfuhrman.com/recipes/1084/asparagus-with-berries-and-walnuts
https://www.drfuhrman.com
Use asparagus instead of kale: https://www.drfuhrman.com/recipes/2563/chickpea-omelet-with-mushrooms-onions-and-kale
Add asparagus to these stuffed pitas (would also be great as a taco in a corn tortilla or a wrap): https://hellonutritarian.com/eat-to-live-portobello-red-pepper-pita/
Dr Fuhrman’s simple burgers: https://hellonutritarian.com/eat-to-live-simple-bean-burgers/
Jeff Novick burgers – Brand new vegan blog (Barb demo video – recipe is a little variation from video): https://www.brandnewvegan.com/recipes/jeff-novick-bean-burgers
Monkey and Me Pizza Burger: https://monkeyandmekitchenadventures.com/vegan-pizza-burger/
Appetizer with goat cheese (made with tofu, cashews, nutritional yeast and miso): https://www.drfuhrman.com/recipes/2120/roasted-beet-asparagus-and-herbed-goat-cheese-crostini
Kathy Hester’s oil free goat cheese: https://www.youtube.com/live/K67jfe8f0JI?si=MjYCyspiweQp-0f8
Substitute the olive oil with vegetable broth or water and use a vegan cheese above or Kite Hill brand: https://www.loveandlemons.com/farro-salad-grilled-asparagus/
Well welcome everyone to another delicious nutritious Adventure this event is in collaboration with plant-based nutrition movement my name is Carrie Bruno I’m a pharmacist a pbnm board member and your host for tonight’s event plant-based nutrition movement is a nonprofit organization and our mission is to educate Inspire and support those
Moving to an evidence-based whole minimally processed plant-based way of eating as a way to improve health and quality of life at all ages everyone interested in health and wellness is welcome to attend these events whether you’ve never heard about a plant-based diet before or you’ve already been eating this way for
Many years we’re all here to learn more and to help each other along the way these events will be are held uh on the third Tuesday of the month and this program will be recorded for uh future viewing and sharing on the pbnm YouTube channel if you like more information
About this group pbnm and future events or would like to become a member and receive our monthly newsletters go to pbnm dorg so for tonight’s Adventure we’ll uh we’ll be highlighting how a whole food plant-based way of eating can have significant impacts on overall health and we’re going to have two speakers
Tonight our first speaker is Janet Pearson she is also a pbnm board member and a one-on-one plant-based coach she’ll be starting us off for about 10 to 15 minutes with our seasonal segment and she’ll be sharing information and recipes on asparagus uh which is our seasonal vegetable for this month as
Well as some Easter recipes and ideas and our featured guest for tonight is Barb sherut Barb is has a certification in plant-based nutrition through ecornell the T cin Campbell Center for nutrition studies uh um it’s also a licensed food for Life instructor through pcrm and she volunteers for plant-based nutrition
Support group and hosts their weight loss support group and will be sharing her and her husband’s story as well as a short presentation about weight loss and finally a bean burger cooking demo that she will share with us and whatever time remains after Barb’s presentation we’ll leave for questions um everyone except
The speakers will be muted throughout the present presentation and we ask everyone to remain muted to avoid interruptions and background noise please feel free to use the chat box if you have any questions for either of the speakers and so without further Ado we’ll get this event started so Janet
Would you like to start things off thanks Carrie and happy first day of Spring today I’m here in the south suburbs of Chicago and it was windy and cold it felt like winter even though the calendar says it’s spring but I know it’s spring when I start when I walk
Into the grocery store in the produce section and I see asparagus and it’s usually in standing up in a pan of water which I love to store it when I bring it home I’m going to give you some ideas on that but today when I went to buy some I
Found it at our local Al day and it was in a bag all creep wrapped per pound and uh looks like it doesn’t have any moisture in it so what I just a quick tip before I get into to my story um I’m going to I just bought this today what
I’m going to do is cut it open I’m going to put a little water in a mason jar tall one these jars the tall ones are actually called asparagus jars so as you can see the asparagus will fit and it will hang out a little bit without the
Lid on it of course so just put a little bit of water in it put it in the refriger refrigerator and the asparagus will last for um probably about good 3 to 5 days it’ll be nice fresh and snappy you don’t want to keep it much longer
Than that um but I hear some of the stores are having it on sale uh for as low as 69 cents at our local jewel store if you’re local to us um but anyway that that really is an exciting um time of year spring so getting then fresh
Vegetables out in the um in the grocery stores and asparagus grow if you grow asparagus I’m not sure if anyone here grows it but Dr Ferman I’m sure people are familiar with Dr Ferman he’s um a very well-known author nutritarian uh is what he calls his doctor his diet because it’s based on
The nutrient nutrient density of various plants and it’s all plant-based and oilfree and uh it the asparagus he talks a lot about it because he grows it and it takes about two or three years to actually get your bed of asparagus growing and once you get it established
He he explains on some of the YouTube videos that I’ve watch him say that it could grow six or seven inches overnight that fast overnight one night it just like pops up all of a sudden and you just clip it off you cut it off and it
Keeps on growing and there’s plenty of plants another plant that I could think of is called Swiss chart that I like to grow in fact I just bought some Swiss chart rainbow Swiss chard which comes in different colors at a seed packet that we get at our Family Dollar um the
Dollar store actually in our area four packs for a dollar for seeds so I bought um a few of those and when that grows in the garden it’s a little too early here but you could put it in a pot or in your garden and as it grows you could just
Cut it off with scissors and it keeps on growing so you could have greens all through the season and both the Swiss chart and the asparagus can be eaten raw or cooked so they’re very versatile they could be shaved steamed sauteed uh roasted creamed in a soup Blended it’s um just a very
Versatile it has a distinct flavor and it’s um it can be paired with pasta with lemon sauces tahini sauces Alfredo vegan of course Alfredo sauces and also cold salads so I love to make it different ways and creative ways or just eating it
You know as it is raw or or cooked uh so and what I’d like to also mention is that in the prairie around where my husband’s home grew up in the suburbs of Chicago it was all Prairie Land back in the 60s and the 70s whenever I serve him
Asparagus this time of year he always says you do you remember did I ever tell you the story when I was young my mother used to send me out to the Prairie to go pick some asparagus because it was just growing wild and I said I always say yes
I hear the story every year but it’s just funny how food connects us with memories of our grandparents our parents our childhood and holidays birthday parties Easter and I grew up in a very traditional Italian family very close nine my mom here is the youngest of nine uh nine brothers and sisters siblings
And we all always had birthday parties every month but Easter was a very uh celebrated holiday in our family and we had two favorite things that every Easter traditionally we made and one was we called it fat and it’s really in French it would be called a kich but in
Italian it’s called a fat it’s pretty much a scrambled egg type um casserole almost or pie and it was always made with scram like eggs and some cream and um asparagus Italian sausage and a special type of it Ian Chiefs called Tuma and it was named Tuma and it was
Only available this time of year because it was the name came from Jesus’s tomb for Easter about the Risen you know Risen Lord so it was an interesting um meal but when I went plant-based I thought How am I’m never G to have this again in my life but I’ve been Googling
It after several years and I found that when you make tofu into tofu scramble you could use different types of tofu and blend them with chickpea flour and it comes to a kiche type uh consistency so I happen to be looking for this presentation for a recipe that I can uh
Revamp and add some additional flavors to mimic and bring those traditional memories of my childhood Easter and share it with my mom who is currently 91 or going to be 91 in a few months over the summer and I know she’s going to love it but the the chickpea flow gives
It a crust-like flavor um layer at the bottom and then the tofu scramble is the middle filling and the uh asparagus uh sliced asparagus is steamed ahead of time and the seasoned mushrooms I’m going to season them with Italian seasoning and include fennel so it’ll kind of mimic the flavors of Italian
Sausage and I’ll probably put a little red hot red pepper in because that’ll give it a little spice and I will also add nutritional yeast for the cheesy flavor as well as a good vegan rata cheese which I recently found the kite Hill brand has a no oil in a small tub I
Didn’t bring it here cuz to my refrigerator but I found it and the ingredients are oilfree so I love the kite Hill brands of cheeses that come in tubs and when you’re making tofu scramble if you’re not familiar with it you um could season it as an option it’s um called cam
Kalic it’s spelled k a l a and then two words the second word is n a m a k and it’s a salt it’s nicknamed also as a black salt and I don’t know if you could see it this is um from a bigger container but it almost
Looks like a pinkish color let’s see if I can put in the camera it’s not black at all it’s kind of a light very fine salt some people um that we you know associate with are salt-free but so you can avoid that if you don’t want the
Extra sodium but if you want an eight flavor this um this type of salt gives kind of a sulfury eggy flavor to the eggs which um gives it a nice Kishi taste but like I said it is optional but getting back to asparagus it is so versatile that it can be served shaped
And raw in a salad it could be like I said before lightly steamed roasted sauteed Blended in a soup added with pasta and a lemonade garlic cauliflower like white cream type sauce similar to an alfredo sauce yes if you’re Italian and your favorite sauce was Alfredo
Creamy and you thought I can never have this again it’s possible you can have it again and that’s one magic thing that I’ve learned over my span of becoming plant-based and learning how to work with different cooking techniques as well as learning from vegan plant-based chefs that everything is possible you
Just have to search long enough and find the right recipe and uh a tip for what I do is I like to watch people online instead of reading a recipe I learn better by watching so a tip that I want to share with everyone go on YouTube and search in YouTube whatever you’re
Looking to make so if it’s a ve healthy vegan or plant-based oil-free alfredo sauce with asparagus and mushrooms be very specific and you will find recipes and that’s how I found this one and that I’m going to share with you and the link for the rest actual recipe that I just explained to
You for the uh Italian fata is what I’m calling it my Easter brunch meal uh will be in the show notes when you go after we the recording we will post it to the show notes so if you’re watching live today it should be all up and ready to
Click on and find the full recipe that we’re sharing from the website someone else’s website that we’re giving them credit for of course because they created it and I like to use recipes as a guideline because they give me ideas sometime I sometimes I uh combine two or
Three recipes and uh make it my own and I’m sure Carrie and bar would agree they do the same thing uh let me see what else um if you’re oil free if you do find a recipe that has oil in it or vegan but or vegan mayonnaise just leave
It sometimes you you could still make the recipe and just leave it out totally but if you feel it’s has a purpose uh the oil is depending on the purpose of it in the recipe feel free to Google recipe Subs oil substitute for x amount
Whatever it is um if it’s in baking or sautéing usually we use um for sautéing for instance if I was going to sauté the asparagus and cut it I would cut it in inch like um pieces size pieces after I washed it and I would just saut it in a
Little vegetable broth or mushroom broth with some mushrooms and onions little garlic maybe squirt a lemon or you could put it in air fryer and uh cook it but once you don’t want to overcook asparagus you want to be done with it when it turns the braid brightest green
It’ll turn turn bright green and then if you keep on cooking it it’ll go dull again so the ideal time to eat it is when when it if you’re cooking it is when it’s the brightest green color and then if it’s something you want to stop
From cooking you just dunk it in a bowl of ice water and that’s called blanching and it works good when you’re you’re H steaming or Bo putting it in boiling water for just a few minutes and that also that technique blanching works well with um other types of greens too and I
Do also want to share with you uh Dr furman’s nutritarian he has uh looked at many of the vegetables and given them a value from one to a th000 and asparagus is in the top 20 for most nutrient type of vegetables and the top five are
I think kale collar greens U beet greens so arugala which are all cruciferous vegetables and asparagus is very nutrient dense compared to how many calories it is so it adds a lot of flavor and I’ve also found that that specific chart that you could find it’s a two-page chart with an exclamation an
Explanation of Dr fer man’s uh thought process when he did that research you can find that also in a lot of his books so that link I did put in uh the show notes and I’ve also added uh his video on YouTube how to cook vegetables without losing the nutritional value
Sometimes we wonder are we cooking all the nutrients out of this are we cooking it too long because we want to maximize those values and that is a great video that I recently a watch and I thought I would share it with everyone but some of
The other uh recipes that I found let me just tell you here some of the recipes are the cauliflower Alfredo L Linguini with roasted asparagus doesn’t it oh that sounds good I think I got to make that with this asparagus my husband and I will are going to enjoy that and then
Um Dr Ferman has a recipe with um which I thought was weird asparagus with berries and walnuts I don’t know if Barb and K ever thought about combining Aus with berries and walnuts on a salad but I thought that was something interesting and fresh for spring to try and then he
Also has let’s see a spinach and asparagus salad with fresh strawberries he has a lemon vinegret uh with the um asparagus and he has great uh recipes for oil-free dressings uh he has a asparagus feral which is a grain if you’re not familiar with it’s an Italian uh grain that’s
Kind of toothsome and thick uh and it’s um really filling and it has a lot of nutrients in it if you’re familiar with some of the newer unusual grains other than rice and Millet is another one that is something that you can experiment and try okay and then asparagus also pairs
Well with leaks as as well as potatoes and mushrooms and let’s see there’s oh I even found a roasted beet asparagus vegan goat cheese type um appetizer and this is by Dr Ferman so I know it’s vegan doesn’t that sound good I can’t wait to look at that and share
It with everyone so don’t don’t um just L come today and then forget about it go back to the video and that’s the end look experiment have fun with these recipes and uh go get some asparagus next time you’re at the store and I will turn it back off over to Carrie thanks
Again good luck with everything perfect well thank you so much for all those recipes I would like to Echo one of the things that you mentioned that you know going plant-based or eating plant-based isn’t always about giving up things that you’ve had in the past and thinking oh
I’m never going to have that again because you’d be surprised at the recipes you can find and the things that you can make from plant-based ingredients and they taste almost they taste better um sometimes than the recipes that you used to eat before um
And I I will say I have never thought of combining asparagus with berries and walnuts but I might have to give it a try so good so yeah um so our next speaker is Barb sherut and she is going to be sharing her and her husband’s Health
Story and then she will also do a short presentation on weight loss and then she will be showing us a cooking demo video so um Barb the floor is all yours well first of all thank you so much for inviting me here today and I look forward to sharing some information
With all of you and um welcome all of you who are um watching this live and those of you who are watching the recording so my story well my story is actually my husband’s story um we’ve been Whole Food plant-based for about 12 years now due to his cardiac needs so he
Had a mild heart attack at age 42 and we went to a renowned Clinic back then and we were told to eat chicken fish basically salmon olive oil and red wine now before that he never really drank maybe a beer at a ball game once in a
While but he started to add you know red wine every day to his his meals and I seldom cook with olive oil but I was adding the olive oil in whenever I could well the diet wasn’t really making a difference in his numbers and you know
In fact when he would go to doctor visits they would kind of insinuate that he wasn’t following what he was being told and we really were to a tea but then about 12 years ago we heard of this new documentary called Forks Over Knives we watched it and we really
Changed our eating overnight in fact you know over the years we’ve had Forks Over Knives parties and invited our friends over to share what we’ve learned well again that was like 12 years ago um over the years he became a bit LAX in his eating now I think this
Is extremely important because he never ate animal products at all but he started to add more of those refined carbs to his diet as you know he’s he’s a chemist he works in the business end of it so they would bring in breakfast or snacks and they would bring in Bagels
So you know they were fat free he probably wouldn’t stop at one Bagel he would stop you know have a few and we go out to eat and they bring you that loaf of you know this hot piping hot white bread and after a busy day at work he
Would eat that he’d be eating more of the white pastas um he start Ed also having more salad dressings with oil again never at home this was never at home it was if we were traveling or if we’d be out or he was at a business you know meeting and
Keep in mind that all vinegar dressings are 34 oil and I know that he was probably adding some sugars you know not again not at home but if he was at a grocery store he’d probably buy some you know licorice or something like that again it was fat
Free um but you know he was eating more of that well he really was gaining weight and in January February of 2020 he was very very ill now keep in mind that in December of 2019 he had full blood work up done and it was perfect I mean I don’t have his
Numbers off hand but his total cholesterol was probably like 110 115 his LDL was you know quite low um numbers that you know people would really like to have but then again as I said January February of 2020 he was sick for about six to eight weeks
He’s never been that sick in his life he only missed one day of work um but he would come home from work he would literally lay on the floor in the family room he couldn’t eat he couldn’t even watch TV that’s how fatigued he was and I was sick for about
A week during that time I was still working in the school system um and I I found it very strange that during that week I lost all taste buds and I would be telling everybody I would make myself like my um black bean brownies or an oatmeal cookie and I would freeze them
And I would actually eat them Frozen so that I knew I was eating something I mean we had gone out to eat for pasta I still remember that and I’m he’s he’s like isn’t this good I’m like I don’t know it could be meat it could be fish
It could be plant-based it could be salad I have no idea what I’m eating so we’ll never know especially what he had um but we truly believe it was Co and then in May of 2020 he had a cardiac arest in front of me um so he was dead
For about 4 4 to 5 minutes um he was hospitalized for 5 and A2 weeks he was on a event for 11 days on dialysis for four weeks etc etc I mean those five and a half weeks were just filled with a lot of ups and downs
He was in part of those five and a half weeks that half week was actually an impatient rehab and when he entered that impatient rehab he was able to stand with a walker for 8 seconds due to atrophy so I mean we are so grateful for everything we’ve been given he’s made an
Amazing recovery and as you probably realize neither of us have swayed from sticking to the plan we eat very very clean within four to five months of coming home he lost 70 pounds and he’s kept the weight off we eat lots of delicious food he exercises daily and he’s working
Full-time so um again this is why I do what I do I want everyone to know that they have a lot of power to make changes in their health by um changing their lifestyle so I am going to start my presentation now so again because of all of the weight
That he’s lost I’ll be talking about a plant-based lifestyle for weight management so you just heard my story um I’m a retired speech language pathologist um I still do have all my credentials so I am a speech language pathologist um I’ve worked 45 years with the special needs popular and I
Specialized in assisted technology I as Carrie said I’m certified in plant-based nutrition through Talen Campbell Center for nutrition studies I’m certified in the starch solution by Dr McDougall I’m a licensed food for Life instructor through pcrm and I have certification in the Forks Over Knives plant-based cooking class and the Ruby plant-based
Professional cooking class and here’s my email Barb chwc comcast.net um do feel free to email me if I could ever be of any support to you so again I just want you to know that this presentation explores the benefits of a whole food plant-based diet and the info presented is not intended or
Implied to be a substitute for professional medical advice diagnosis or treatment always work with your physician or qualified health care provider before adjusting meds or making major diet changes and again I’m not here to answer any questions on specific dietary advice or advice related to
Medical issues but I do want to say that you know if you are not currently Whole Food plant-based and are thinking of changing to plant-based and if you are on any medications especially to make sure that you work with your health care provider because your medications will probably need to be
Modified the standard American diet well there’s a reason we call it the sad diet 65% of the food that’s eaten in the standard American diet is refined in process and those are just basically empty calories that injure your body processed foods related to cardiovascular disease and it also
Increases the risk for cancer and for every additional serving of processed food eaten as hot dogs Donuts ice cream there’s an increased risk of cardiovascular disease by as much as 9% people eating more than 150 grams of processed meat per per week increase their risk of heart disease and death by
46 and 51% respectfully and compared to those who do not eat the processed meat a single slice of bacon or ham per day can increase the risk of cancer by 20% now I’m from you know the south side of Chicago and I have to say you know
Prior to eating ho food plant BAS you know we did not have a very healthy diet the standard American diet is probably only 25 it’s it’s 25% or more animal-based products and that includes saturated fat dietary cholesterol which we only get from animal protein and definitely more protein than is
Needed people are probably eating only 12% plant-based foods and most of those are processed plant-based food so it’s basically junk vegan food which you can find a lot of now um uh in grocery stores people are also eating about 185 pounds of added sugar in sweeteners each
Year and about 3400 milligrams of salt each day double or triple as recommended by many experts and most of that salt is from processed foods now there are many diseases related to Lifestyle and they are um major threat to Americans the majority of the US population’s overweight are obese and
This increases the risk of diabetes hypertension heart disease and some cancers so what’s the difference between calorie counting and changing the food that you eat well calorie counting can be very difficult let’s say you want to eat, 1500 to 2,000 calories a day and believe me you know I’ve had quote diets
Like this in my life well those calories can be used up before dinner you’ll probably be hungry by the end of the day and you’re probably going to give up the quote diet even before there’s noticeable weight loss or right after the weight loss and then probably gain the weight
Back so we don’t want to focus on the word diet and calorie counting instead we want to focus on choosing the right Foods we’re not going to be concerned with the quantity of the foods the right food will automatically give you the right calories and the portions that fall into line on their
Own which is automatically going to equal weight l sa so we talk a lot about calorie density calorie density measures the relative calories in a given amount of food like a pound of food so most of the weight consists of fiber and our water and that has few or no calories which
Help fill you up and prevent overeating so we want to eat those foods with a higher nutrient density just as Janet was talking about the those delicious um veggies so if we measure it’s a measure of the relative nutrition in the same number of calories of various
Foods the more nutrient Rich a food is the more nourishment you’re going to get and you’ll have a greater ability to heal so I want to thank Chef AJ um who’s given me her permission to use her calorie density chart so in order order to lose weight have the ideal Whole Food
Plant-based lifestyle we want to eat to the left of the red line now we look at those non-starchy veggies a pound of non-starchy veggies are only 100 calories a pound of fruit is 300 then in the 4 to 600 range we have those unrefined complex carbs those potatoes the whole greens and legumes
Now look on the other side where we’ve got our refined complex carbs our ice creams our breads our cheese our sugar 1,200 to 18800 calories per pound nuts and seeds nut Butters and Tahini are high in calories and I know there’s a lot of controversy in the plant-based um world
You know do we eat nuts do we eat nuts if we cardiovascular disease um most of the Physicians are saying that some nuts and seeds um flax Etc are healthy to add to your diet however if your goal is weight loss you do want to keep those to
A minimum or eliminate them at least initially to get to your goal weight now on the opposite end one end we’ve got those Nar starchy veggies at 100 calories per pound the other end we have all oils and that is all oils oils the most calorie dense food around at 4,000
Calories per pound that doesn’t matter if it’s avocado oil or if it’s you know olive oil coconut oil Etc now you’re probably not going to be eating a pound of oil but think about if you’re going to a restaurant and they give you that you know delicious hot loaf of white
Bread at 1,200 to 18800 calories per pound and then you’re dipping those slices of bread into the oils um you’re accumulating quite a few calories even before your onree arrives so let’s look at our stomach and calorie density we can have 400 calories of veggies and our stomach is pretty
Filled up then we can have 400 calories of beef uh you know our stomach is somewhat filled up but there’s more room and 400 calories of oil not at all so we can eat you know those 400 calories of veggies and feel very very full and have um minimal
Calories we want to look at these two foods which are both about 500 calories we can have this muffin that’s 37% fat or three medium potatoes which one do you think is going to fill you up more the three potatoes it’s not the potatoes that cause the problem so many people
Are afraid to eat potatoes it’s the butter the bacon the sour cream that people put on those potatoes these two are about 240 calories the 16 oun um um drink this cappuccino which is 21% fat or about three cups of these mixed veggies look at these two items that are
About 150 calories six Hershey Kisses which are 46% fat and really if you have more in the house are you going to stop at 6 or are this beautiful salad that’s you know filled with a variety of veggies as well as some fruits and maybe a balsamic
Vinegar or you know um a squirt of lime or lemon what’s the difference between Whole Food plant-based eating and vegan well both include no animal products but to just be vegan includes oil and those junk Foods those refined flowers that white flour the french fries the candy
The cookies Oreo cookies are vegan but it’s not exactly what we would eat if we are looking to improve our health and our weight the term Whole Food plant-based was coined by T Colin Campbell in the early 1980s you might also call it a lowfat vegan diet plant
Strong or plant perfect so what do I eat we look at the power plant PL um and this is through uh Physicians committee for responsible medicine we want those whole grains those veggies those beans and legumes and those fruits no animal products you know do a lot of shopping
In the produce section we want food in its natural state and very low or no oil so we look at those stures those hog grains and as Janet mentioned you know there’s a variety of them barley brown rice bulgar weight you don’t have to eat the same whole grains every day a
Variety of beans um black beans calini beans chickpeas Great Northern um Pinto peas blacke peas yellow and green peas lentils then those starchy veggies those tubers and root veggies potatoes sweet potatoes those winter squashes Acorn buttercups uh butternut and pumpkins those non starchy veggies they’re a source of vitamin minerals
Fiber and water but on their own they’re not going to provide enough calories for satiety we don’t want you hungry but they add flavor Aroma texture color and variety to your plate and you can see there are many carrots beads radishes garlics onions asparagus um those green leafy veggies
Also fruits are wonderful they’re very nutritious they are a sweet addition to your meal they could be a dessert or a between me snack and there are many fruits to choose from we want to eat the rainbow and this is from uh Physicians committee for responsible medicine also so the more
Naturally colorful the food is the more likely the food has abundance of cancer fighting nutrients and IM immune boosting Powers so those Reds those tomatoes and tomato products melons watermelon have antioxidants it’s going to help cut prostate cancer risk the oranges the carrots the yam sweet potatoes have beta carotene which is
Going to support your immune system and they have antioxidants the yellow orange um fruits and veggies have vitamin C flavonoids going to help to inhibit tumor cell growth and detox harmful substances those leafy greens those green veggies have folic that’s going to help build healthy cells and genetic
Material the green white are going to help destroy cancer cells reduce cell division support the immune system the blues the blueberries the purple grapes the plums are going to help destroy free radicals the red purple like the grapes and the berries and the plums May suppress estrogen activity and the brown
The whole grains and legumes are going to help to remove carcinogens and um your cherol so fiber is very important in our whole food plant-based diet we want to aim for about 40 to 50 grams of fiber a day it’s going to help to reduce your blood pressure help to regulate your
Sugar help to reduce inflammation but keep in mind that only plants have fiber animal products have no fiber you’re going to find fiber in your veggies your fruits your beans your whole grains and research shows that eating those fiber rich foods is going to give you satiety
Sooner which means that you’re going to be eating less so you’ll have weight loss without dieting you might be saying how am I going to get 50 calories of fiber a day well look at this meal and we do eat a lot my friends really
Chuckle at the amount of food that I can eat so for breakfast maybe some oatmeal with a variety of colorful berries for a snack a banana for lunch something with beans and rice a nice side salad again with a variety of greens and veggies and fruits um for um dinner again maybe
Something with a whole grain and some beans again a nice salad with a variety of of veggies or um some steamed or grilled veggies and a snack of fruit either as a dessert um or a snack so it’s very easy to get the fiber that’s needed we want to skip those fatty foods
A gram of fat is nine calories and it doesn’t matter if it’s fat from beef or pork or chicken or fish or cheese or oil or salad dressings but a a carbo a gram of carbohydrates is just four that’s four grams so those are in your potatoes
Your breads your beans and your pastas carbs are low in fat they’re low in calories we again as I said earlier we get the calories from what we add to those carbs the butter the sour cream the milk and again we’re going to reach the TIY sooner when eating carbs versus
Fatty foods and unknowingly will consume less calories so we want to look at the fat in animal products versus these plant products so look at salmon it’s 40% fat even skinless white chicken brast is 23% fat one hardboiled egg is 61% fat two ounces of cheddar cheese is
74% fat and we look at that none of those animal products have fiber now we look at the plant products a medium apple is only 3% % fat and 4 gr of fiber beans 4% fat and 10 gram of fiber your broccoli your lentils your brown rice it
Does have some fat but very small amount and it does have fiber which we’re not going to see in our animal products also water adds bulk to food without adding calories that’s also going to increase your TIY sooner people tend to eat a consistent weight of food
About 4 pounds a day so you’re going to have fewer calories and water rich foods and therefore fewer calories will be consumed in a day again look at this beautiful salad it’s quite large and it’s only about 150 calories we look at the water content of our Foods the asparagus which Janet was
Talking about the beets the greens the strawberries 90 to 100% water apples apricot Russel Sprouts oatmeal pears and peas 80 to 89% water content now on the other end we look at our cereals and our nuts or seeds um some of which we do eat on a whole food plant-based um diet that’s
Only you know 0o to 9% water but we look at the candy the chocolate the oils then we look at the brown and the cookies 10 to 19% water the cakes and the croissants 20 to 29% water um dates also have only 20 to 29% water um we
Just want to be careful of that dried fruit and yes we can eat some of that dried food fruit um but as I’m saying it doesn’t have the water so it is more calorie done so initially if your goal is to lose the weight you probably want
To stay away from some of that DED fruit until you get to your um goal weight you might be asking where do I get my protein on a whole food plant-based diet well a plant-based protein actually reduces the risk of early death from any cause and from heart disease research shows that those
Consuming animal protein increased the risk of death from chronic disease by 23% and those who ate animal protein had a fivefold increase in the risk risk of death related to diabetes a varied plant-based diet can easily meet your protein needs an average man about 56 grams of protein an
Average woman about 48 and look at all these great plant-based sources of protein one cup of cook lentils has almost 18 grams of protein a cup of cook quinoa 11 grams so if you’re adding the lentils in the quinoa and then throw some broccoli on it um and some chickas
Um that’s quite a bit of protein a cup of broccoli has 4.6 grams of protein oftentimes people think there’s no protein in our veggies a cup of chickpeas has about 14 and a half grams of protein now you might also be asking where do I get my calcium I’m not
Drinking milk well Dairy is high in calcium but High Dairy consumption doesn’t necessarily Cor relate to better bone health osteoporosis and bone fractures are very common in our country and dairy consumption in our country is also very high Dairy can increase the risk of certain cancers breast prostate
Lung and ovarian and besides calcium dairy products contain animal proteins lactose hormones contaminants and antibiotics now vitamin D actually contributes to improved bone health in just 15 minutes the day in the sun really is going to help being active also improves your bone health exercise can help to prevent those bone fractures
Um your weight bearing your walking your tenants your dancing Etc so there are a lot of calcium rich plant Foods seeds which you can sprinkle on salads veggies and oatmeal a half a cup of sesame seeds have 350 milligrams of calcium some chia seeds have 180 milligrams of calcium for
One ounce beans which you can add to your soups and your salads and your pastas and your tacos and your pizza even a half a cup of navy beans have 56 milligrams of calcium lentils which you can add to your salads lentil loaf chili has calcium
Almonds um a half a cup of raw almonds have 80 milligrams of calcium 2 tablespoons of almond butter has 80 milligrams and you can eat those as a snack or add them to your salads or muffins or pancakes also um low oxidate leafy greens now oxalates are found in
Some leafy greens like spinach and swiss chart and Beak gream which beak greens which can block the absorption of your calcium but collared greens have calcium Bach Choy Cupa kale has 80 milligrams of calcium also fruits and veggies your oranges your broccoli um has um calcium
Also so where are you going to start on a whole food plant-based lifestyle well you want to start with those familiar foods make it quick and easy if it’s not quick and easy you probably aren’t going to do it um maybe those Rices the pasta potatoes white potatoes and sweet
Potatoes eat simple at least in the beginning and you can still have variety experiment with different spices a variety of veggies and don’t forget you can easily you know make meals from frozen veggies for a quick snack and a meal also a variety of fruits and don’t
Forget about Frozen fruits you can add a variety of dressings balsamic vinegar fresh lime and lemon be careful if you are using prepared sauces do read the label carefully to avoid those oils fats um and the sodium and we want to choose products with the fewest artificial ingredients when you go shopping you
Want to shop mostly in the produce section you if if you know time is an issue buy prepackaged greens they’re sliced and diced already um again um by frozen veggies or frozen fruits you want to avoid those bottled juices and instead eat the fresh fruits that have the fiber in them
Canned beans can be convenient and I often do make my own beans I just made um a slow cooker full of Pinel beans today and I’m now making garbanzo beans but I do use canned beans as well they’re convenient just be sure that you buy the
Ones that are no salt added and um wash them and drain them and to explore those new spices so Whole Food plant-based eating is not a dieted for lifestyle so some tips from Forks Over Knives avoid making food and mail decisions as much as possible you want to stack up your
Environment decide in advance when decisions will be needed if you’re going to a restaurant check out the menu before you go and decide in advance on a plantbased option when you’re there though um don’t hesitate you know to talk to the chef my cousin was a chef
And he said oftentimes chefs really like making something that’s not on the menu they get to experiment and we’ve had some really good luck where chefs will make us you know beautiful trays of nice veggies Etc you don’t want to let yourself get too hungry and this I find
Is very important I’m not going to lie you do need to plan you know you can’t just come home and be hungry and not open a cabinet and not have something Rotty um no calorie counting you want to be a support to yourself especially in the first few weeks you keep repeating a
Good behavior and it’s gradually going to become more automatic you want to connect with other plant-based eaters which is what you’re all doing because you’re here in this group and you’re watching the YouTube channel so you are connecting with others maybe it’s going to help you to keep a journal so
Whatever works for you but you want to avoid that butter and margine and enjoy instead Bean spreads jellies and jams made with whole fruits avoid the refined cereal enjoy hot or cold whole grain cereal without those refined ingredients avoid Cookies Cakes and other desserts enjoy fresh fruit or occasionally a
Dessert from the resource recipes avoid ice cream and instead enjoy nice cream um which I do make um quite often with just a fresh fruit avoid fats in baking and instead enjoy a prune Puri or a fat replacer or Apple sauce avoid oils for sautéing and in recipes instead enjoy a
Veggie broth or sauté in water or broth avoid milk on cereal instead enjoy a plant-based milk avoid white rice enjoy brown rice or other whole grain avoid those salad dressings instead of balsamic vinegar or an SOS salt oil sugar-free dressing or a squirt of lemon or lime avoid meat poultry and fish
Enjoy those starchy those whole grains those pastas and beans so how are you going to include more of these in your meals well those beans you can add to soups chili burrito salad sauces blend with spices to make spreads for sandwiches or dips you can puree beans and with your veggies to
Make nice thick soups berries you can blend in a smoothie add oatmeal cereal and salads um fruits um you know blend and smoothies add to your salads and oatmeal um make your nice cream maybe bake some apples with cinnamon those cruciferous veggies toss them into salads and soups and pastas and your
Greens you know smoothies and soups and stews and pasta dishes and sandwiches I add my leafy greens in whenever I’m making a super stew anytime I can add more leafy greens I try to included in a recipe um other veggies you know just you know as Janet said um you find a
Recipe and you can you know make it a bit of your own so add whatever veggies you know you like to you know a recipe a soup a stew um your sandwiches enjoy a variety of veggies with a bean dip or some hummus um mix some flax seed and
With oatmeal um salad dressings or sprinkle on top of your salads again nuts and seeds used sparingly but you can put them in your oatmeal and your pasta dishes um and make into some creamy dressings or sauces for snack food um a hummus or um other fat-free spread um popcorn it’s
Just corn but avoid that instant popcorn with the added fat again a variety of veggies and fruit fresh fruit maybe you know some fat-free crackers you want to have that fruit and veggie cut up so your family members can easily snack on them and keep it on the counter keep it
You know right in the front of the refrigerator so that it’s highly visible and that you will eat it I find that it’s really important um you know you’re buying grapes as soon as you get them home or you know as soon as you can wash them put them in the bowl because
Otherwise they’ll be sitting in the refrigerator and you may not be eating them um dining out again speak directly to the chef explain in detail what you’re able to eat um just tell them you want them prepared without animal products no butter no oil I tell them no
Salt and I always let them know don’t worry we are going to enjoy it because they’re so worried that they have to include all the oil and the salt or you’re not going to go back to the restaurant because you won’t enjoy it um for breakfast you know um and you’re
Going out maybe you’ll have some oatmeal some whole grain cereal a whole grain toast with Jam hash browns or fresh fruits um I have to say I’m at a different point in my life now um when I go out with friends um I go out for the social um I
Have a group of people that I meet for breakfast you know every few few weeks and I typically eat at home and when I go I just have a few pieces of of fresh fruit um but I’m at a very different point in my life for lunch maybe a
Veggie sandwich made with a whole grain bread a salad with a oil dressing for dinner maybe a pasta um we go to a local restaurant um about once a week just to get out my husband and I and they make us a whole weed pasta a no oil um you
Know tomato sauce um with some broccoli and some mushrooms on it and no salt no oil they know it’s just called a Brine and Barbs special um maybe some beans with rice or um you know often times we’ll go out to a restaurant and I’ll just have a salad and maybe a baked
Potato without the butter Perfection you know just eat in the least restrictive way don’t get off track but if you have a bad day start back on your whole food plantbased lifestyle immediately um if you you know ate poorly at lunch don’t say to yourself oh
I you know I blew it at lunch so that means that I’m going to order um a deep dish pizza tonight for dinner no start immediately with your next snack and your next meal and don’t be hard on yourself it’s a process it’s taken us
Quite a while to get to where we are today and um we’re improving on that um daily and weekly to to be honest so these are some of our favorite snacks and meals I do make homemade potato chips um make chili I put it over a baked potato sometimes here’s a double
Baked potato and we just serve it with a little barbecue sauce or some mustard or salsa so potato loaf which we actually had today that’s one of Chef AJ’s recipes hash brown potatoes our local Trader Joe’s has froz frozen hash browns and the only ingredients are potatoes I
Know it’s hard to find something like this that doesn’t have the oil and the salt especially the oil but our Trader Joe’s does so I’ll defrost it and I’ll put it in the waffle maker um also um oatmeal waffles so I just make the oatmeal at a little cinnamon and put
Them in the waffle maker I do serve it with a small side of um maple syrup and instead of pouring the maple syrup and pancakes or waffles I just dip it so we’re automatically eating less of that um this is nice cream this is strawberry banana made with 100% fresh fruit for
Special occas um we have the eselon kale cake with raspberry tofu icing um this is a platter of grilled veggies this was from a restaurant in the Oakbrook area if you’re local to our area um a whole wheed pasta that I talked about earlier um this is a pizza the crust is actually
From a plant strong and you can add whatever you know veggies you like to it this is a veggie jumbalaya with black ey peas and um below is a veggie wrap from a local restaurant um I’m here to support you as well um this is my email uh as um Carrie
Said I’m also a food for Life instructor and I provide free Zoom classes and I truly do this because of the gratitude that I have for all that we’ve been given um my husband you know is working full time um he’s sticking to the plan
Um he feels really good and I am just so grateful that I just want to spread the news about my gratitude and about how you have power to change your um your health um so I will be offering um a class on Monday March 25th how foods fight heart disease
Um from starts at 6 I I do um a lot two hours but it’s not going to take two hours so if any of you are interested in this class just shoot me an email and um I will put you on my list or if you
Can’t make this class and if you are interested in any future classes that I might be having send me an email at your convenience and I’ll put you on a list I don’t have a website I don’t have a Facebook page um but I do have a an
Email list so again thank you so much for um um you know for attending tonight are there any questions yes well thank you so so much for all of the information um I think you know even though I’ve been eating this way for a while it was nice to hear
Some of those reminders in some of the simple ways to make you know changes um because you kind of slip here and there and there are definitely easy ways to incorporate plant-based ingredients and make it um stressfree so it’s you know it’s it’s easy to adapt to any any
Lifestyle whether you’re busy or on the go or whether you have more time to follow recipes um so I I appreciated all of your tips great thank you so much um are we ready for the um cooking demo yeah yeah okay I have to share my sound okay and
I oh my gosh I have a bar at the bottom that I am oh here we go okay one second here we go I’m going to make bean burgers bean burgers are very budget friendly they’re a very nutritious meal and they’re also a very tasty meal to have a it able so I
Make these in bulk and I freeze them so if I do need a fast meal and a very nutritious meal quickly I have it in my freezer ready to go so I’m going to start I’m making a double batch so I’m going to start with three cups of beans
Now I’m using pinto beans but there are many varieties of beans so you can use whatever you have available whatever are your favorite beans um I often do pinto beans black beans maybe a mixture of Pinel beans and black beans so do be creative I um I made these from
Scratched so I had dried beans that I did soak for about 24 to 30 hours changing the water ever every 8 to 10 hours and you can make them either in your slow cooker or in your insta pot or just even a pot um on your stove
Whatever you prefer beans are one of the best plant-based sources of protein about a half a cup provides 7 g of protein so um now I am going to mash these again I usually make a double batch because I like to have them available um for a quick Meal okay actually um eating beans and legumes um also is associated with a Slimmer waist and lower blood pressure so beans are also filled with fiber so they’re very um nutritious now again I’m making a double batch so I am going to add2 cup of cooked ground rice I’ve made
This with um quinoa again whatever grain you have available or what you like so if you’re doing 1 and 1/2 cups of beans um then you would do a/4 cup of of your grain and if you don’t want to make the beans from scratch you definitely can use canned beans if you’re getting
Canned beans do be sure you get the no salt added beans and drain and BR them I’m then adding 1/2 cup of dry oatmeal so the oatmeal is a high soluble fiber and it’s one of the most filling grains studies show that eating oatmeal increases your satiety and if it’s increasing your
Satiety it’s also going to decrease your appetite oatmeal is also great for heart health and it has some um showing some antidiabetic properties as well now your brown rice as I said I use brown rice um that’s the whole version of white rice so it’s complete with its natural fiber
Protein vitamins and minerals again there is fiber in the rice as well so that’s also going to add to your s so I found this recipe several years ago my husband and I were at an immersion weekend that the Elon gave and one of the speakers was Jeff noac who is
A dietician so this is basically the basis for all of the beans the burger that you might make and you can make these into meatballs so again I would say 3 cups of mashed beans to your half2 cup of dry oatmeal and 1/2 cup of grain
And I cooked grain and I used the brown rice so take it from there you can add whatever you’d like to it I do it kind of simple I’m just adding some chopped onion but you might want to add some leafy greens maybe some chopped taale some
Chopped spinach might want to add some corn um perhaps some different spices oregano or cumin again um whatever you prefer again mine are going to be fairly simple just some chopped onions and I am then going to do add a little bit of um barbecue sauce this is
Local folks barbecue sauce that we get at Whole Foods and it’s fairly low in sodium I’m not adding a lot but we do like food with a K so this will give a bit of a kip and you know if you saw I didn’t use much and again that depends on your
Taste so whatever you pref and you might use different spices and now I’m going to make these into my patties you can make them whatever size you like you can make meatballs whatever I get about um four Burgers to each 1 and 1/2 cup so I’ll probably get about eight burgers out of
This and I make them fairly good Size okay now I’m making the burgers so when I have all these burgers made all the patties made what I do is I wrap them in parchment paper paper and then I freeze them then when I ready to have a burger I just take it out of the
Freezer and I simply warm it now I use scan pans so this is a ceramic pan that’s made in Denmark and there is no need for any oil or broth or water when you’re even making onions or mushrooms in these scan pans so basically all I’m
Going to do then is take the burgers out Frozen and warm them in the pan I do flip them over and you’ll see the finished product um you can serve it on an Ezekiel roll um on a whole wheat bread um again whatever your your preference you might even serve it
Between some you know Roma leaves now I have a friend who makes these Burgers as well well and she makes them a little bit differently she makes her burger patties and then she bakes them in the oven like right now about 375 just until they Brown so you know
Maybe 15 20 minutes until they’re brown sometimes she flips them over sometimes she doesn’t and then she lets them cool and then after they’re cool she puts them in parchment paper and freezes them so they’re ready cooked and for a very quick meal she then microwaves or warms
Them in her in her air fryer so I’m going to continue making the patties and then I’m going to warm up the burgers and you’ll see our finished meal in a in a bit I finished making all the patties and I did get eight patties out of three cups of
Beans so um I’ll be serving this with a salad and for our dressing we’ll just use balsamic vinegar or balsamic glaze and I’m serving it today on an Oat Bread so um here’s our burger with some leafy greens and a tomato I also have a red pepper and I’m serving it with a
Side of potato wedges the potato wedges are another tasty um side dish that also keeps you full what I do is I bake the potato earlier in the day and then I put it in the refrigerator to chill and get real firm after it’s firm I slice it
Into wedges and then just um put it in the air fryer or you could do it in the oven if you don’t have an air fryer you could put a little pepper on it whatever spices you like or just have it basically you know plain in a side of
Barbecue sauce for dipping I hope you enjoy this meal is very tasty it’s also very budget friendly and um easy easy to create enjoy okay those look really good I can’t wait to try them I uh um I love that their the recipe is very easy and like you
Said there’s so many different ways to to flavor it and add different things to make it your own just get creative yeah any questions yeah if anyone has any questions feel free to put them in the chat um let’s see I have a question what was the brand
Um barbecue sauce that oh local folks uh we used to be able to get it at Whole Foods and they stopped selling it at Whole Foods now so I do have to order it I think I against place called healthy healthy Market healthy heart Market so I get online
Yeah but it’s got a nice kick to it yeah probably had uh tomato paste or pizza sauce or to make an Italian Burger I think Harry was saying she had a recipe for uh a pizza burger didn’t you that yeah yeah so I tried this weekend um if
Anyone has heard of the website monkey and me they have so many different recipes but they have quite a few burger recipes as well and I tried I’ve tried one of them one of their burgers before and I’ve loved it but I wanted to try a different
Variety so we picked a pizza burger and it did have um I believe it had chickpeas as the bean and it had like brown cooked brown rice um but then it had like bell peppers and um other seasonings that would be more the Italian style um I was actually making a
Different burger while my mom was making the pizza burger so I can’t say all of the ingredients that went in them but um they were really good it was my whole family ate them and my parents who are not completely plant-based loved them and actually wanted to keep some of the
Leftover ones and um we’ll be making that recipe again so I can include that recipe Link in the show notes on the recorded version that’ll go on YouTube but yeah just um try out different recipes um or like Barb was sharing um in her slides there’s ways to make
Simple meals with frozen fruits and vegetables and different grains so you don’t necessarily have to start out with elaborate recipes um if you’re new to eating this way I think I I kind of got caught up in that initially and trying to make a different recipe every night
Of the week and it gets a little stressful um so just keep it simple start with some ingredients that you like and add in new vegetables um and different grains and you know fruits um but start with what you like and build from there I have to say you know
Initially many years ago we were told to eat chicken and salmon we were basically eating chicken and salmon every day you know we’d get pizza and we’d have chicken on it with no cheese I mean mean it was boring it was Bland it wasn’t very tast tasty whereas
Now you know we have so much more variety and you know we started with just a few meals that we like one of our favorites is just uh I call it Chipotle bowl and it’s just you know a bowl of leafy greens whatever you like a nice
Mixture of them and you know some canned beans that I warm up some fire roasted corn um you know you can throw in some peppers and put some grain and some salsa on it and it’s extremely filling and very very very tasty and it it literally takes five minutes to
Make yeah and when you have some of those components either like in the Frozen form and you just have to quickly heat them or like canned beans like you just have to heat those um it makes it really easy to to mix and match so like
You said you could have a big bowl and you wouldn’t necessarily have to eat the same thing every night you can mix the different ingredients and have a different uh different style or different taste every night exactly and there’s so much on more online just since I started back in
20156 it was hard to find oil free cookbooks or oil free recipes online now there’s so many new Authors with cookbooks available uh watching chef AJ with demoing and actually I like watching I loved watching your video Barb so thanks for putting that together because you’re welcome sometimes you
Make it in a food processor instead but you for people that don’t have a food processor you just need a spoon in a bowl and a potato masher you don’t need a whole lot of stuff so there’s no excuses of you know I don’t I have to
Spend a lot of money you don’t have to spend a lot of money exactly and those BG would be really good on top of a salad too open oh definitely yeah just like a Patty um and one of my favorite when I was first um looking for burger
Recipes and sauce recipes CU sometimes they could be a little dry when you bake them uh because we’re used to so many you know all of the fat in a burger uh veggies don’t bite.com is I don’t know if you’re familiar with that website but she has a of all three sauces mayonnaise
Uh substitutes and from using tofu can cashews and different things and even sunflower seeds so it’s nice to have a sauce with it that’s healthy and it kind of changes the um the same Burger your basic Burger could be changed to a pizza burger a Chipotle Burger a Asian style
Burger you could just with a different sauce so I love it I got definitely so when you cook it in the pan how many minutes do you keep it when it’s frozen do you put a cover on it or how I don’t I don’t I’m just there
Flipping it you know you’ll be able to tell once it’s done yeah okay cool I’ve seen some recipes for burgers too that have a touch of um beet uh beets in them grated uh in like a food processor to give it that you know that meaty for
People I don’t I don’t really want to create that look but for sometimes when you’re if you’re bringing them out somewhere for other people they you want it to look as similar as possible so it’s nice to use those pinto beans or black beans or a mixture even of some
Red beans to give a little more color and texture to the exactly great idea so yeah it’s it’s fun I found joy in the kitchen as we all did whether we’re opening just frozen vegetables and packages preone dumping it in a pot uh but it’s fun to experiment once a week
Or a few times a month and invite a friend over to uh you know try something new or you know just sample Google something new and have fun with it right exactly it’s a process but get those easy recipes and start with those and then you know every
Week every month whatever you can you know just find a new one yeah that’s all you need to do is build on the basics right start with the basics EXA build from there exactly looks like um people in the chat are writing uh thank you they look great
Sounds amazing all the recipes great ideas thank you for the info and the food demo she’s going to try the burgers well thank you who all the people that we have put on where you’re calling from too I know someone said uh London Canada and then we had someone from New York
And I’m not sure where everyone else is from but we’re located actually from pbnm uh plant-based nutrition movement.org we just want to remind people if you’re not on our mailing list we have a monthly newsletter and it’s a free membership to uh get our newsletter
And get tight in to our monthly Zoom I think here will tell you a little more as a closing and what our next month’s special uh event is yeah yeah so as Jan said if you want to learn more about pbnm these events or anything that we have going on you can
Head to our website it’s pbnm dorg and um by doing that you can sign up to receive our newsletter which has all of our events as well as articles and recipes so a lot of good stuff um so I want to thank both Barb and Janet for for presenting tonight and for everyone
That is here watching live or those who may be watching the recording once it gets posted um we appreciate all of you joining us and we invite you to um use the show notes that we’ll put together with all the quick links that Janet shared um at the beginning of the event
And we’ll put all the recipe ideas in there as well and we encourage you to try something new experience a new flavor spice blend recipe or maybe a different ingredient that you’ve not tried before and feel free to let us know what you chose and how you thought
It went um and Before We Say Goodbye I’ll tell you about our program for next month we are excited to welcome Dr Akil teer as our guest speaker and he’s going to be sharing a presentation about what heart disease is how it can be prevented and if suffering with heart disease the
Steps you can take to reverse it and live a healthy long active life he is definitely an active individual and you will get that right away if you attend the event and hear him speak um he has some amazing Stories um and the date for April’s event is going to be Tuesday the
16th so be sure to head to our website check out the details and join us on the 16th and we hope to see everyone back and maybe bring a friend with you so have a good night everyone thank you again thank you take care