Sunday, March 18, 2018

Our 3/17 Suppers/#WFPB Communal Meal Prep at St. Helena's

Point number one is, we had a great time! And, since it was St Patrick's day, I wore a Shamrock on my face!

That's me at the CB9 Mental Health fair,
with my St. Patrick's day decoration.

The table with full results on display


Hokkaido Pumpkin Soup


1 average sized organic Hokkaido pumpkin,cut into chunks (de-seed but don't peel) - We used Kabocha Squash instead, which worked fine.
2 onions chopped
3-6 cloves of garlic, chopped
1-2 inch piece of ginger sliced, or ginger powedr
2-3 pieces of turmeric sliced, or turmeric powder
pint of vegetable stock
1-2 jalapenos, seeded
2-3 small green chilies, sliced
2 table spoons of whole wheat flour


  1. brown the onions with garlic, chili and jalapeno, and gradually add some veggie stock, and the whole wheat flour.
  2. gradually add all of the soup stock, and let it boil for a while
  3. add the pumpkin and let it boil about 20 mins.
  4. Allow the soup to cool down a little then pour into a blender and blend at high speed till smooth and creamy, or use an immersion blender to achieve the same result.

Mixed Green Salad with Mushrooms & Radish


Mixed greens, e.g. red leaf, green leaf, baby kale, baby spinach, radicchio, etc.
One red onion, cut up fine
Red or yellow pepper, cut in strips
Tomatos, cut in 1/8th pieces
Box of white mushrooms, sliced
Radishes, sliced thin
a cup of parsley leaves, chopped
optional: some olives, capers


3/2/1: 3 tbsp balsamic, 2 tbsp Dijon Mustard, 1 Tbsp Maple syrup
Juice of one lemon
optional: one or more garlic cloves, crushed and chopped up.

Potato Salad with Purslane (Sp. Verdolaga, Bengali: Meti) 


1 lb. fingerling potatoes, or young potatoes scrubbed and halved (or quartered if very large)
1 red onion, cut up fine
Braggs liquid aminos
3 tbsp balsamic. 2tbsp mustard, 1 tbsp maple syrup
Juice of 1⁄2 lemon
1⁄4 teaspoon (or more, to taste) piment d'espelette (or substiture 1 tsp paprika with a pinch of cayenne pepper)
3 tablespoons fresh dill, chopped
1 cup purslane leaves (reserve stems for another use)


Put the potatoes in a large, heavy saucepan and just barely cover with water (the water should come up no more than 1⁄2 inch above the potatoes). Add a pinch of kosher salt to the potatoes and turn the heat up to high.
When boiling, reduce to a high simmer and cook until the potatoes are tender but not falling apart (when you pierce them with the tip of a knife you will meet no resistance). Cooking time will vary greatly with the kind of potato you use and how large they are. Start checking after about 10 minutes and keep a close eye on them to avoid mushy potatoes.

Carefully drain the potatoes in a large colander. Put the colander (with the potatoes in it) back over the pot the potatoes were cooked in and drizzle with some vinegar, adding the cutup onion. Let the potatoes sit in the colander for 15-20 minutes to allow steam to escape, and to cool.

Meanwile, make the dressing: in a small bowl, whisk together the 3/2/1 dressing and the lemon juice, the piment d'espelette, the dill and a large pinch of kosher salt. Set aside. Substitute paprika with a dash of cayenne for the piment d'espelette as needed.

To make the salad: in a large serving bowl, add the cooled potatoes and chopped onions and gently toss with the dressing (I usually just use my hands). Taste and correct for taste: add liquid aminos to taste. Gently toss in the purslane leaves. Serve immediately.


 The whole foods, plant-based #WFPB = WFPB minus SOS diet means:
  • Whole foods, never refined foods
  • Plant-based with minimal processing (cooking is OK)
  • No ADDED Sugar, Oil, or Salt (SOS).
The full discussion can be found on the website of the T. Colin Campbell Center for Nutrition Studies at Cornell.
To check on specific ingredients, to make sure they are consistent with the diet, there is an excellent guide on the Engine2 Website. You can query and individual ingredient and check if it is consistent with the diet.

Nevertheless, there will always be dubious cases, such as Braggs Liquid Aminos, which have 1/3rd the sodium of low sodium soy sauce. Some will say it still has too much sodium. By and large you can prevent using a lot of sodium by using more herbs and spices. Some will definitely accept Braggs as a suitable alternative.

A note about diabetes:

Some in our group are dealing with either pre-diabetes or early stage diabetes. There are great resources available today for the dietary approach, and different practitioners suggest that between 70-85% of diabetics can actually reverse the condition with diet and some can come off all medications within 6 months or so. Rip Esselstyn reports that prediabetics can frequently turn the condition around in a week in his workshop.
An excellent resource is the 7-day rescue diet, and you can either get Rip's book, or you can participate via email from the Engine2 site here: Engine2 Seven-Day Rescue Challenge.
Recently, Dr. Neal Barnard released two new books that can give you all the answers you need in dealing with diabetes with diet - but you should always work with your doctor, in order to make sure your medications are adjusted appropriately. Here are the books:
There is also a great book by Dr. Joel Fuhrman: The End of Diabetes

Finally, there is the iThrive series of nine Internet documentaries which is about the efforts by one morbidly obese diabetic, Jon McMahon, to turn his life around with the nutritional approach, and there is much to be learned there. He also interviews all the doctors and nutrition experts in this area. It is an unbelievably stimulating production. I blogged about it here:

In short, anybody who is on medication, should work with their doctor, but you do have options and in a large number of cases, diabetes is proving to be reversible. If your doctor is not interested to support you on the dietary route, then find yourself a doctor who practices lifestyle medicine, by looking them up in the directory of the American College of Lifestyle Medicine, here:

There is at least one doctor in our area, Dr. Sharon Wasserstrom at the Montefiore office at 2300 Westchester Avenue.

If you're in the Bronx, and want to stay in touch, please join our FaceBook group, Plant-Based DaBronx, or join our meetup for Starling Avenu Vegan.

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