SOSH 22: Eric O’Grey

Click the play button below to listen to Nurse Kristin’s interview with Eric:

Just a few years ago, Eric weighed over 320 lbs and was spending over $1000 per month on medications for a host of health problems, including Diabetes, high blood pressure, high cholesterol, and more.

Then one day Eric decided to pay a visit to a Naturopathic doctor, and this doctor recommended that he make some lifestyle changes, which included diet changes and also, adopting a dog.

In this interview, you’ll discover how Eric went from rock bottom to finding happiness, joy, and health in life, with help from his dog Peety.
Check out Eric’s book about his adventures with Peety here: Walking with Peety
Eric’s Website: https://ericandpeety.com/
Connect with Eric on Facebook: https://www.facebook.com/EricOGrey/

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Sweet Onion Salad Dressing

 

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Sweet Onion Salad Dressing

I love this salad dressing for a few reasons. 

First, I'm not gonna lie, it's freaking delicious! It goes great on any salad that would pair well with a savory dressing. It's creamy, it's tangy and it has become my new favorite dressing.

The second reason I love this vegan salad dressing that it works great as a dip too. You can use it for raw veggies or even as a spread for crackers.

It's very versatile and that's a win in my book. 

The final reason that I love this dressing is that it's super easy to make and it doesn't call for any crazy ingredients. These are all ingredients that you most likely already have on hand in your fridge and cupboards.

This dressing is vegan, plant based, it's delicious, creamy, tangy, it's oil free, and will quickly become your new favorite whole food plant based salad dressing recipe. 

Ingredients

  • 1/2 Cup Raw Cashews soaked for 10 minutes
  • 1/4 Cup Water or more if needed
  • 1/4 Cup Apple Cider Vinegar
  • 1 Small Sweet Onion Chopped
  • 1 1/2 Tbsp Maple Syrup
  • 1-2 Tbsp Lemon Juice
  • 1 Tsp Dijon Mustard
  • 1/2 Tsp Salt
  • 1 Tsp Garlic
  • 1 Pinch Black Pepper

Instructions

  1. Soak cashews in a dish of water.

  2. Chop onion and garlic and add to blender. Add the rest of the ingredients to blender. Be sure to drain the water from the cashews before adding them to blender.

  3. Blend all ingredients until smooth and you have reached your desired consistency. Add more water if needed if you'd like a thinner dressing.

  4. Enjoy!

  5. This recipe was inspired from Clean Food Dirty Girl

The Best Plant Based Lasagna

 

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The Best Plant Based Lasagna

What makes this the best plant based lasagna? Well, for starters, it's loaded with veggies, it's loaded with flavor and, it's even an oil free lasagna. Winning!!

One of the hardest things about finding a good vegan lasagna recipe, is finding one that doesn't call for a packaged processed fake cheese or finding one that doesn't have oil.

After testing out an tweaking a variety of plant based lasagna recipes, I've finally found a winner. I hope you enjoy this recipe as much as I do.

As with many lasagnas, this recipe is best when it has time to sit after baking. I recommend allowing this to sit for at least 30 minutes before cutting into it.  Better yet, make 2 and put 1 in the freezer to eat at a later time. 

Instead of using cheese and to avoid using oil, I substitute this vegan Cauliflower Alfredo Sauce for a Bechamel Sauce. It's creamy, it's healthy, and really goes nicely with the other flavors in this dish. 

Now, enough about this recipe, it's time to get cooking! 


Ingredients

  • 2 Yellow Onions Diced Divided
  • 8 Cloves Garlic Diced Divided
  • 24 oz Mushrooms Chopped
  • 2 Carrots Diced
  • 1 Zucchini Diced
  • 14 oz Frozen Spinach, thawed according to directions on package
  • 1 Large Head of Cauliflower cut into florets
  • 1/4-1/2 cup Plain Almond or Soy Milk
  • 1 Tsp Thyme
  • 1/2 Cup Fresh Basil
  • 3/4 Cup Nutritional Yeast Divided
  • 1/2 Tsp Ground Nutmeg
  • 1 Tsp Braggs Liquid Aminos
  • Juice of half a Lemon
  • Salt and Pepper to Taste
  • No Boil Lasagna Noodles
  • 1 Large Jar of Marinara Sauce Low Sodium

Instructions

  1. Heat large pan over medium heat and add 2 tbsp of water. Add 1 of the diced onions and 4 cloves of garlic. Cook until soft, adding a tbsp or 2 of water as needed to prevent sticking. 

  2. Next, add the mushrooms and cook until browned, working in batches if needed. Add the carrots and zucchini and cook for a few more minutes. Finally, add the thawed spinach along with salt and pepper to taste. 

  3. Preheat oven to 400 degrees Fahrenheit and set vegetable mixture to the side. 

  4. Begin making Bechamel Sauce. Add cauliflower florets to large pot of water, bring to a boil and cook for about 10 minutes, until florets are soft.

  5. Once cauliflower is soft, drain and add to blender. Blend until smooth, adding non-dairy milk if needed to reach desired consistency. Set aside while making the rest of this sauce.

  6. Put the other onion in a large saucepan and heat over medium high heat until translucent. Add 1-2 tablespoons of water as needed to prevent onion from sticking.

  7. Add the rest of the garlic, thyme, and basil and cook for another minute.

  8. Add 1/4 cup of nutritional yeast, nutmeg, salt and pepper to taste and cook for another couple of minutes.

  9. Add the onion and garlic mixture to the cauliflower puree along with Braggs Liquid Aminos and lemon juice and blend until smooth. Add the remaining nutritional yeast, adding 1/4 cup at a time until desired taste and consistency is reached. 

  10. Now, it is time to assemble the lasagna.

  11. In a large baking pan (11x7x2) place a layer of marinara, followed by a layer of bechamel sauce, followed by a layer of noodles. Then add another layer of marinara, half your veggies, followed by another layer of bechamel and another layer of noodles. Continue with more layers. Finish the top with a layer of marinara and bechamel sauce.

  12. Cover with tin foil and bake for 30 minutes. Then, uncover and bake for another 10 minutes or until the top begins to brown in places. Remove from oven and allow to cool for at least 30 minutes before cutting and serving.

SOSH 21: Dr. Steven Lawenda

Click the play button below to listen to Nurse Kristin’s interview with Dr. Steven Lawenda:

Dr. Lawenda, a Family Practice Provider for Kaiser Permanente, struggled with obesity and had a family history of diabetes and heart disease. Both his father and grandfather suffered heart attacks at a young age and Dr. Lawenda worried that if he didn’t make some serious improvements to his own health, that he was destined for a life of similar health struggles.

Not learning much about nutrition in medical school, Dr. Lawenda tackled his weight with the only two strategies he knew, exercise and portion control. After years of yo-yo dieting, he felt like a failure and like he was simply genetically destined to be overweight and sick.

After haphazardly stumbling into the science of plant based nutrition, Dr. Lawenda was curious. He found the concept of eating whole plant foods without portion control very logical and appealing. He tried it out and was really blown away by his results. He began dropping weight at a steady pace and after 8 months, had lost 75 pounds.

After having his own health transformation, he wanted to share this plant based approach with his own patients.

In this episode, you will hear Dr. Lawenda discuss:

– The types of transformations that he has seen in his own patients
– How he went from Yo-Yo Dieting to losing 75 pounds and keeping it off
– Practical tips to make plants the center of your dinner plate

And much more….

This is an interesting episode with a lot of takeaways so, if you are sitting down, be sure to grab a pen and take notes.

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Best Vegan Matcha Latte

 

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Best Vegan Matcha Latte

Seems like everyone is drinking the Matcha Green Tea Lattes these days. And it's no wonder...

Matcha is a great antioxidant. It boosts metabolism, has fiber and chlorophyll, and some people say it even enhances mood and improves concentration. Sign me up!

So, I decided to see what all the fuss was about. And, I'm not gonna lie, I was a little disappointed to see that many of the recipes out there call for coconut milk from a can for these lattes!

Don't get me wrong, coconut milk from a can is delicious in soups and curries, but do we really need to straight up drink it? 

So, I decided to preform a little kitchen experiment to see how I could get the best flavor without stacking up the fat and calories in this little cup.  And I gotta say, the end result is smooth, creamy, it's got that great bright green color, and most importantly, it's delicious. 

Enjoy!

Ingredients

  • 1 Tsp Matcha
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Hot Water
  • 1 Cup Hazelnut or Macadamia Nut Milk

Instructions

  1. Heat milk on stove over medium high heat until hot and steamy.

  2. While milk is heating up, add match, sweetener of choice and water to your mug.  Mix ingredients together until matcha has dissolved completely. 

  3. Once milk has reached desired heat, add to mug. By using Hazelnut Milk or Macadamia Nut milk, this adds a rich flavor and helps to reduce the amount of sweetener needed. Enjoy!

SOSH 20: Dr. Monica Aggarwal

Click the play button below to listen to Nurse Kristin’s interview with Dr. Monica Aggarwal:

On this episode you are going to hear a conversation between myself and Dr. Monica Aggarwal.

Dr. Aggarwal is a Board Certified Cardiologist.  She has expertise in heart failure, pulmonary hypertension and prevention.

Her path in prevention started with her own illness when she was diagnosed with RA. It was then, with the fear she would not practice medicine again, that she found her path to whole body medicine.

In this interview we discuss:
-Being Diagnosed with RA
-Going from MD to becoming a patient
-What is the Leaky Gut and what is it’s association with auto-immune disease and inflammatory illnesses
-The Impact of dairy and inflammation and it’s connection to Leaky Gut
-The work and research she is doing at University of Florida on the gut biome,
– How she has been able to heal from RA with a plant based diet.

To learn more about Dr. Aggarwal, you can visit her website here: http://www.drmonicaaggarwal.com

Subscribe to Stories of Self-Healing!

Click here to subscribe on iTunes: http://nursekristin.org/itunes

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Sushi Buddha Bowl

 

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Sushi Buddha Bowl

Ingredients

  • 1-2 Cups Brown Rice
  • 1/2 Cucumber Chopped
  • 1 Carrot Shredded
  • 1 Handful Snap Peas
  • A few slices of Avocado
  • A few slices of Bell Pepper

Optional Ingredients

  • 1 Sheet of Nori Toasted toast on a skillet over medium high head for 3 minutes and crumble into bowl
  • Lime Juice
  • Low Sodium Soy Sauce
  • Hot Sauce

Instructions

  1. Assemble all ingredients into bowl and drizzle with lime juice, soy sauce or hot sauce if using.

Chocolate Maca Breakfast Milkshake

 

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Chocolate Maca Breakfast Milkshake

This is a delicious breakfast, snack or desert. The Maca in this milkshake gives a great morning energy boost without the jittery feeling from caffeine.  When combined with Cacao, you get a delectable superfood drink to start your day.

Ingredients

  • 1 Frozen Banana
  • 1 Tsp Maca Powder
  • 2-3 Tsp Cacao Powder
  • 1 Tsp Cinnamon
  • 1-2 Tbsp Maple Syrup
  • 1 Tbsp Coconut Flakes
  • 1/2 Cup Almond Milk

Instructions

  1. Add all ingredients to blender and blend until smooth. If you don't have a frozen banana, this will work by adding some ice cubes as well. Add a little more milk or water if you want a thinner drink. Enjoy!

Chocolate Pancake Tacos

 

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Chocolate Pancake Tacos

Yes, you read that right. Chocolate Pancake Tacos... need I say more?

Ingredients

  • 1 Large Banana
  • 1 Cup Oatmeal
  • 1/3 Cup Cacao Powder
  • 1/2 Cup Dairy Free Milk
  • 1 Tsp Cinnamon Optional
  • 1 Tsp Vanilla Optional

Instructions

  1. Add all ingredients to blender and blend until smooth. **You can choose add more non-dairy milk if you want a thinner pancake.**

  2. Heat a skillet over medium-high and add 1/4-1/3 cup of batter to skillet. If you add the batter to a high heat skillet then you won't need to use oil or butter for the pancakes.

  3. Once the pancake batter begins to bubble, flip the pancake.

  4. When done, fold pancakes into taco and fill with berries and/or maple syrup.

Plant-Based Shepard’s Pie

 

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Plant-Based Shepard's Pie

This is a plant-based oil free version of Shepard's Pie.  By replacing the beef with lentils, this is an inexpensive protein and fiber packed entree that will work great as a vegan or vegetarian friendly main dish for Thanksgiving or as an easy weekend meal for cold weather nights.

It's filling, hearty, satisfying, and it's packed with vegetables. 

Ingredients

  • 2 lbs Yukon Gold Potatoes
  • 3/4 Cup Dairy Free Milk
  • 1 Medium Onion Diced
  • 2 Medium Carrots Diced
  • 3 Cloves Garlic Minced
  • 1 1/2 Cups Dry Lentils
  • 3 1/2 Cups Vegetable Broth
  • 1 Tbsp Fresh Thyme
  • 1 Tsp Poultry Seasoning
  • 10 oz Mushrooms Chopped
  • 1 Tbsp Soy Sauce could use Braggs Liquid Aminos
  • 2 Cups Frozen Peas

Instructions

  1. Preheat oven to 425 degrees

  2. Cut potatoes into halves or quarters and add to a large pot. Add water to pot to cover potatoes and bring to a boil. Once boiling, reduce to a simmer and cook until potatoes are fork tender and soft enough to easily mash. About 15-20 minutes.

    Once potatoes are soft, transfer to a large mixing bowl and add the milk, along with salt and pepper to taste.

    With a potato masher, mash potatoes until smooth and set aside.

  3. While potatoes are cooking, add 1-2 tbsp vegetable broth to a skillet at medium high heat. Add carrots, onions and garlic and saute until soft. Add the lentil, the rest of the vegetable broth, thyme and poultry seasoning and simmer for about 20 minutes.

    Next, add the mushrooms and soy sauce and simmer for another 10 minutes. 

    Then, add in the frozen peas.

    This mixture may have some liquid remaining. If you would like a thicker consistency, remove half the mixture from the pot and stir in 1-2tbsp Arrowroot Powder to thicken and then add it back to the pot. You could also take 2 tbsp of mashed potatoes and stir it into the mixture.

  4. Taste the lentil mixture and add more seasonings if needed. Transfer this mixture to an oven safe dish and carefully top with the potatoes. Smooth the mixture with a fork and season with a little more salt and pepper.

    Place the dish on a baking sheet to catch the overflow and bake for 15 minutes, until the potatoes are lightly browned on top.

    Let cool before serving. The longer it sits, it will thicken. Enjoy!

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