AARP Rewards Healthy Plate Contest, Week 3 May 17-23

When my vegetarian daughter moved in last year, the entire meal prep here was changed.  We eat fresh fruits, vegetable and whole grains.  98% of what I make is "from scratch" - minimal canned foods, no meat, breads are made with my bread maker. ..... And I had a wonderful garden last year - hoping it does as well this year!  Plus, I got a few good recipes from the AARP website -THANK YOU!

I eat healthy most of the time. I've been a vegan for decades and am lucky that I naturally enjoy vegetables, whole grains, beans, nuts, fruit, etc.

But, lest I get too complacent, I do have a downfall, which is bread! Not that bread in itself is unhealthy, and I do eat healthier, whole grain breads, but I sometimes eat too much bread. It's just too easy if I don't have time to cook, to just have toast and peanut butter or a sandwich. Or, put me in front of a baguette and a dish of dipping olive oil and I'm out of control!

So I'm trying to decrease my servings, though I don't think I need to entirely eliminate bread. Some years back I cut back on bread and it helped me to lose a bit of extra weight (along with exercise of course).

Second, I need to watch out for sugar. I do not eat a lot of desserts or sugary foods, but I need to pay more attention to sneaky ways sugar shows up.... For example I've been switching to unsweetened versions of plant-based milks, cereals, etc., and now I carefully read labels on packaged or pre-prepared foods. 

This is my go to recipe to boost immunity and reinforce an anti-inflammatory diet. It's called "Turbo Soup" and is a great warm-up on cold days and makes enough to both serve at home and pack up some to give away to an ailing neighbor.

INGREDIENTS: 
1 T Extra Virgin Olive Oil 2 1/2 tsp. Sea Salt
2 Medium Onions, Finely Diced 1 tsp. Ground Cumin
2 Large Sweet Potatoes, Diced 1 tsp. freshly Ground Black Pepper
into 1/4 " cubes 16 Cups Fresh Baby Spinach
3 Cans - 15 oz.each Black Beans 8 Cups Chopped Kale
1/3 tsp. Dried Oregano 2 Cups Roasted Chicken Breast
2 1/2 (32 oz. each) cartons low Diced Red Pepper
sodium Chicken Broth 1 T Parmesan Cheese, Optional
DIRECTIONS:
Heat oil in large pot over medium high heat. Sauté onions, 5 minutes. Stir in
remaining ingredients; bring to a boil. Reduce heat:
cover and lightly boil until sweet potatoes are soft, 12-15 minutes.
Makes 8 3-cup servings. Store in refrigerator up to 4 days. Heat before
serving and garnish with 1 T Parmesan Cheese.
Healthy and delicious - if you like greens and sweet potatoes!! 

I follow the Mediterranean diet, shock-full of fresh vegetables and fruits, beans, herbs, plain yogurt. To enhance the anti-inflammatory benefits, I add Turmeric, Cayenne pepper and Cinnamon to many dishes. This way I am starting to like Cinnamon which I have always despised; it sure is an acquired taste and for me a true challenge! Next taste to acquire: durian, the world's smelliest fruit! (May-be.....)

  I'm nearly vegetarian.  Breakfast:  oatmeal with milk, pumpkin, sunflower and chia seeds,  walnuts and blueberries.

  Lunch/ Dinner:    either  Smoothie:  milk and yogurt, greens, banana, assorted organic frozen fruit, vegetarian protein powder, seeds and often a few drops of peppermint. 

 Or Salad   loaded with greens and veggies, avocado,  cheese and homemade dressing 2:1 ratio of extra virgin olive oil and balsamic vinegar and maybe some citrus juice.

or homemade bean soup with sandwich   ( veggie-hummus, avocado ) or egg salad substitute avocado for mayo  or Cobb salad:    with greens, beans, corn, hard-boiled eggs,  tomatoes, avocado, blue cheese and a rare treat - a little bacon! 

 or pasta   with veggies and green salad.

About once or twice a month I might have a tuna sandwich or some salmon. 

  Treats: Brownies   made with black beans   Breakfast bars:   crust is flaxseed, peanut butter and oats, then plain yogurt and topped with berries;   Banana nut or blueberry muffins-   made with xylitol for sugar replacement. ---  Christine

We use turmeric.. We take the capsules and also use the seasoning in our dishes. My husband mixes it w his mayo for sandwiches. We also use fish oil capsules.

Turmeric and tart cherry juice. Both are said to help inflammation so I incorporate them into my diet whenever possible.

I add cinnamon and ginger to my oatmeal in the morning. I enjoy drinking turmeric tea. I always look for a blend which includes black pepper in the ingredients since it is needed to activate the anti-inflammatory properties of the turmeric.

Pumpkin Cake with zucchini.   Pumpkin is anti-inflammatory. How to sneak vegetables in.

Duncan Hines white cake mix box.  Follow recipe. Substitute all water and oil (1 1/2 cup ONLY ) with Trader Joe's pumpkin soup (2 cups) in a carton. (Shake your carton before mixing in.)  Mince zucchini to 1 1/2 cups.  (Can add more ? ) Add to batter. Bake per instructions. Makes a dense moist cake. Enjoy. (Can add cream cheese frosting but...)

I add turmeric and ginger to anything possible, I love ginger in my ice tea and even plain all by itself