Monday, April 19, 2021

Instant Pot Steel Cut Oats

Breakfast, Oatmeal, Raspberry, Bun, Food

There is nothing like a steaming bowl of hot creamy oatmeal for breakfast- and steel cut oats are both delicious and nourishing.

I love the Instant Pot for making oatmeal. 
steel cut oats
I buy these steel cut oats (link for Amazon purchase)

I used to cook instant or rolled oats because they cook faster than steel cut oats. However, now that I use an Instant Pot (pressure cooker), making the highly nutritious steel cut oats is a snap. 

Raspberries, Fruits, Berries, Fruit, Red

Oatmeal can be classified by the way it is cut and processed. 
Oats are naturally gluten-free -HOWEVER- I always buy certified gluten-free oats BECAUSE oats can cross-contaminate when growing near wheat fields AND they can become contaminated in the factory if processed near wheat products. 

  1.  Steel cut oats- the least processed, the highest protein and fiber count which is 5 grams of fiber and a full 7 grams of protein per 1/4 cup serving. Amazing!
  2.  Rolled oats- close to steel cut oats in nourishment but digests more quickly and many cause blood sugar to rise more quickly than steel cut oats.
  3.  Instant oats - the most heavily processed and most likely to raise blood sugar levels, especially if it contains sugar which many of the instant oat packages do. 
Breakfast, Oatmeal, Walnuts, Blueberries
I love wild blueberries and walnut topping 

Oatmeal can be enjoyed topped with berries ( I use frozen), flax seeds, chia seeds, chopped nuts, nut milk etc. - anything that you enjoy. 

Flax Seed, Shotgun, Teaspoon, Cereals  
Recipe for basic steel cut oats   steel cut oats  (Amazon link)

Ingredients : 
2 cups of steel cut oats ( I use GF oats)
4 cups of water

Directions for the Instant Pot 
Place oats, water, and salt in the Instant Pot. Set to pressure cook for 4 minutes. When done, allow steam to release naturally for 12 minutes. Release any remaining steam if there is any, open lid, stir and enjoy with additions of your choice. 

Since my husband does not eat breakfast, I am the only one eating the oatmeal. Therefore, I place the oatmeal in a mason jar and I eat some each day. It usually lasts for about 4 days. I simply heat up the amount I like each day. 

Disclaimer: I am an affiliate for Amazon and I am compensated a small amount if you click on a link and make a qualified purchase. It helps defray the cost of publishing a blog. Thank you for you support. 

Sunday, April 18, 2021

Mango Coleslaw

Mango coleslaw

is one of my favorite salads.  You can imagine how excited I was to find this mango coleslaw recipe. With hues of orange, purple, and light greens from vegetables, this tasty vegan slaw is beautiful to serve for any occasion. The addition of slices of fresh mango adds a delicate sweetness that enhances this vegan and gluten-free side dish. 

mango coleslaw

A splash of lightly sweetened honey/lemon dressing is very tasty in this oil-free recipe. Recipe for the dressing at bottom of page. 

A friend made this salad for a pot luck dinner and everyone loved it, including me. I was delighted with how easy it is to make and how good it tastes. With summer weather around the corner, coleslaw is a welcome side at BBQ's and picnics. Since it does not contain any mayonnaise, it is not as perishable. 

coleslaw with mangoes

It does contain purple and green cabbage which are cruciferous vegetables which are known to help protect against cancer. I try to eat some from the grouping of cruciferous vegetables everyday (broccoli, cabbages, cauliflower, watercress, etc.) In addition, I just like the taste and the crunch of cabbage. 


My friend Vicki makes a mango and peach summer salad which is  outstanding.
mango peach salad

4 cups of sliced green cabbage strips
4 cups of sliced red cabbage strips
2 cups of shredded carrots 
1 medium California red mango, sliced into strips
1/2 cup of chopped cilantro or parsley
Optional: 1/2 cup of chopped walnuts
Optional: 1/4 cup of chopped jalapeƱo pepper 

Two Ingredient Dressing: 
Juice of 1 lemon ( about 1/2 cup)
2 Tablespoons of honey or maple syrup
Blend Well 

Toss all ingredients together and then toss in the simple dressing.

Sharing on Deb's Souper Sunday 

Friday, April 16, 2021

Miso Soup With Greens- -Oil Free

Miso soup is quick and easy to make and is tasty and healthy. 

It simply involves purchasing a container of miso paste (There are many varieties). I buy a variety that is organic and gluten-free. It could be made from soybeans, chickpeas or other beans and may be red, white, or yellow in color. ...This last time I bought a container, it was made from chickpeas and it was white. I found it at Whole Food markets.

The picture below is made from beans.

 Gochujang, Miso, Maryland State

Miso paste is flavorful on it's own and makes a tasty broth. On occasion, I have just made the broth, which takes no more effort than making a cup of tea. I simply topped it with chopped scallions. 

Miso Master Miso Mellow White Organic, 16 oz

This miso soup includes greens. My favorite green is baby bok choy which is also sold by the pound at Whole Food markets. Of course you could also find any of these items in an Asian supermarkets. 

Bok Choy, Greens, Cabbage, Vegetable

Regardless, this is also a very easy recipe and a very healthy recipe. 

Spoons, Chinese, Stacked, Soup

Greens are a vital part of any diet and provide alkalinity and calcium with very few calories, zero fat, and good fiber. In addition, greens can help the liver detox. If you do not have bok choy, you can use another green such as baby kale.

Miso paste is a fermented food which provides essential bacteria to our gut which in turn helps our digestion. Miso paste also contains B vitamins, folic acid, vitamin E, and vitamin K.
To preserve the nutrients in miso paste, I never boil it. I add the miso after the broth finishes cooking. 

How to add miso paste to soup
Use a small mesh colander and a tablespoon of miso paste per 8 ounces
1. Place a tablespoon of miso paste into a small fine mesh colander. 
2  Remove the soup from the stove
3. Place the colander into the soup
4. Using the back of a tablespoon, rub the miso paste through the mesh colander into the soup. 
5. Use a tablespoon for 8 ounces of soup

4 cups of water
4 tablespoons of organic miso paste 
1 cup of chopped scallions
1 cup of chopped bok choy or kale 
1 cup of chopped spinach
Cracked pepper 

Optional: 1 cup of sliced carrots added with bok choi
Optional: if you like soup with a kick, you can always add a chili pepper with the bok choy.. 

Add water and bok choy to a small soup pot. Bring to a boil and simmer for 2 minutes. Add spinach and cracked pepper. Follow the directions for how to add miso to soup
and add the miso to the soup, Top with scallions and serve.

Sharing on Deb's Souper Sunday 

Sunday, April 11, 2021

Mashed Potato and Carrots with Rosemary

Mashed potatoes
Mashed potatoes are one of my favorite comfort foods. This is a combination of steamed yellow gold potatoes and carrots are mashed and then topped with fragrant fresh rosemary (or dill). This quick and easy recipe is vegan and gluten-free.

Potatoes, Vegetables, Potato, Thyme, Oil

 I cubed and steamed the two vegetables until soft and then used an immersion blender to mash them till smooth and creamy. It literally took seconds to blend with the immersion blender. 

Vegetables, Cartoon, Root Vegetables

This is a delicious yet simple side dish that everyone will love. Personally, I dd not feel it needed any milk to make it creamy. However, if you do, you can use a little nut milk such as almond milk. 

carrot mashed potatoes

If you have given up eating carbs and potatoes, you make be interested in watching some of Dr. McDougall's Youtube videos explaining the importance of starch in our diet. In addition, there are a variety of individuals who have followed his starch oriented diet for weight loss and have had AMAZING results in weight loss and improved health in every aspect. 

It convinced me. 6 weeks ago, I started his diet. After years on a low carb diet and giving up my favorite foods such as potatoes and rice, I now eat them in quantity and enjoy them every day. Did I mention that in the last 6 weeks of changing nothing else but my diet ( I always have walked 4 miles a day every morning), I am now down 12 pounds and LOVING my meals. I'm eating healthier than ever, feel satiated, and have tons of energy. It's a plant-based diet without oil (but does include fats such as avocado, nuts, seeds)

If you have difficulty understanding this idea and think that starch is bad (which by the way that concept was promoted by business and  industry not science,) Plentiful Kiki ( link), who lost 70 pounds on this diet has a number of Youtube videos that follow her journey with ideas and recipes. 

Another inspring individual is on a Youtube channel called, The Jaroudi Family. Brittany, who publishes the channel, also lost 70 on the Starch Solution diet. Both look terrific and have been following a higher carb  vegan non-inflammatory diet for years now. I've also read testimonials from hundreds of people of all ages and genders on the plant-based Forks Over Knives website. 

Salad, Salad Plate, Plate, CutleryOf 

Of course the diet includes lots of beans, vegetables, fruits, etc. 

Some examples of my meals 
Steel-cut oatmeal, with cinnamon, 2 chopped walnuts, and 1/2 sliced banana

Other meals: 

  • I eat baked potatoes stuffed with black beans and salsa, a big salad, and a side of broccoli. 
  1. Another example is vegetable chow mein(recipe link) with blanched almonds and a big portion of rice. 
  • Or I might eat a big bowl of vegetarian chili with rice and vegetable soup. 
  • Or I might eat a bowl of lentil soup, lentil flatbreads(recipe link) with oil-free hummus. 

I will continue to report my weight loss and how I feel. 
After 6 months I plan to redo my bloodwork to see if my high cholesterol (232) and high blood sugar (110) have come down on this diet. I have been a vegan for two years and a vegetarian for 39 or more years, but I ate a lot of vegan convenience food and desserts.

There is a book called Managing Diabetes that documents many diabetics who have eliminated or controlled their type 2 diabetes on a similar higher starch diet. 

Anyway for those who just want a simple delicious mashed potato recipe - this is delicious and easy. 

I added steamed carrot for extra nutrients, color, and appeal. -you can leave out the carrots if you want. 

6 yellow gold potatoes, scrubbed and quartered (with skin) 
2 carrots, sliced thick 
2 cups of water for steaming
1 tablespoon of fresh rosemary or fresh dill 

Steam the potatoes and carrots in a steamer basket in a pot on the stove or in the Instant Pot.  ( I steam in the IP for 5 minutes). 
When done, pour off water and using an immersion blender, blend the potatoes and carrots until smooth and creamy about 30 seconds. 
Sprinkle with fresh rosemary. 

Thursday, April 8, 2021

Best Oil-free Hummus in Three Flavors

Breakfast, Healthy, Hummus, Spread

This easy to make homemade hummus will knock your socks off. It's really tasty and contains no added oils.  I made a plain hummus, a carrot hummus, and a beet hummus. 

I've been learning to cook and prepare food without oil ( but I still use fats such as avocado, olives, nuts, and seeds). You may have read my previous post that explains why. 

Basically oil is one of the most caloric foods you can consume and has zero fiber and very few nutrients. Better to eat the olives than the concentration of oil. I'm learning to make food without oil. 

Hummus, Chickpeas, Appetizer, Cold Appetizers, Help

This oil-free hummus is outstanding. I watched a video by Brittany on The Jaroudy Family Youtube. I adapted her recipe to suit my own tastes.  

Your can visit her Youtube channel to see her recipe. I love learning from her and love her recipes.

Beetroot, Hummus, Houmous, Healthy

It's also fun to add vegetables to the hummus. For example, you can add a cup of beets or drained cooked carrots and omit or greatly reduce the liquid.

Melanzana, Eggplant, Pomegranate, Hummus

I eat this high protein hummus for lunch with cut up celery and carrot sticks or I dilute it to make a salad dressing for my salads or cooked vegetables. I also control the thickness by the amount of liquid I add. Somedays I make it thinner and some days much thicker. 

Beet, Turnip, Red, Beetroot, Vegetables
I enjoy making a cooked vegetable stacks using sliced cooked beets or slice air fry roasted eggplant or both!!

The following recipe is oil-free and tahini-free. If you would like a recipe that contains both olive oil and tahini (sesame seed paste), you can try my previous authentic rich Middle Eastern hummus recipe which is delicious.

4 and 1/2  cups of cooked chickpeas (or about 1 and 1/2  15 ounce cans  drained) 
1/4 cup of water or liquid from the chickpeas 
2 large cloves of fresh garlic 
1/2 teaspoon of onion powder
Juice of 1 juicy lemon
1 tablespoon of organic gluten-free miso 
1/2 teaspoon of cumin 
cracked black pepper to taste 
optional: 1/4 teaspoon of turmeric. 
Using the metal blade in a 6 cup food processor, add all the ingredients and process until smooth and creamy. Adjust spices to taste. 

1, Miso is adds a salty taste so no additional salt is needed.
2. Add small amounts of additional water or chickpea liquid to desired consistency. 
3. To make beet hummus add 1 cup of cubed cooked beets 
4. To make carrot hummus add 1 cup of sliced cooked carrots, drained of all water
5. I steam the beets and the carrots in my steamer 

Hummus, Hummus Three Colors