Sunday, December 2, 2018

And another #WFPB/Suppers Meal Prep at St Helena's

We had a small group and we kept it simple. As it is we spent about $12 per person but we still made way to much food, and people ended up taking it home.


We made a beet salad, with just some boiled beets, cut in strips on the mandolin and with some chopped onions and the juice of a lemon and a lime. Plus we added in some chia seeds.
It's one of those things that gets better if it sits in the fridge for a bit.
You can also simply add it into a regular salad.


Hokkaido Pumpkin Soup


1 average sized organic Hokkaido Pumpkin, or Kabocha Squash cut into chunks (deseed but don't peel)
3-5 onions chopped
3-10 cloves of garlic, chopped
1-2 inch piece of ginger sliced, or ginger powedr
2-3 pieces of turmeric sliced, or turmeric powder
a pint of vegetable stock
1-2 jalapenos, seeded
optional 2-3 small green chilies, sliced
1 tbsp panch puran
2 table spoons of whole wheat flour


  1. caramelize the onions adding garlic, chilies and jalapeno, and panchpuran and gradually add the whole wheat flour and liquify with some veggie stock
  2. gradually add all of the soup stock, and let it come to the boil
  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.

Main dish:

Roasted Cauliflower


The Gravy

3 cups vegetable stock
1/3 cup soy sauce I use low sodium
1 tbsp maple syrup optional, for sweetness
3 tsp vegan Worcestershire sauce *
2 tsp garlic powder
2 tsp onion powder
1 tsp parsley
3/4 tsp thyme
3/4 tsp sage
1 tsp smoked paprika
1/4 tsp pepper
5 tbsp cornstarch
1/2 cup water

The Roast

1 whole cauliflower leaves and outer stalk trimmed off
4 large carrots chopped
4 medium potatoes peeled and cubed
1/2 cup vegetable stock


The Gravy

In a medium-sized pot, whisk together all of the gravy ingredients EXCEPT for the cornstarch & water.
Bring to a boil and then turn down to a simmer on medium-low heat for 5 minutes. (This will allow all the flavors to marry.) Remove from the heat.
In a separate bowl, whisk together the cornstarch and water to make a cornstarch slurry.
Once the pot is no longer simmering, slowly whisk the cornstarch slurry into the gravy a little at a time. Going slow will ensure that no clumps form.
The gravy will begin to thicken as soon as the cornstarch is whisked in. Put the pot back on the stove and return to a simmer for an additional 3 minutes.

The Roast

Pre-heat oven to 450F degrees.
Arrange the potatoes and carrots in a roasting dish with the cauliflower in the center. Be careful not to overcrowd the dish.
Place the cauliflower upside-down and pour 1/3 cup of the gravy into it. Give it a good shake to distribute the gravy.
Place cauliflower right-side up and brush more gravy on the top to cover it (about 1/3 to 1/2 cup)
Add 1/2 cup of vegetable stock to the bottom of the dish (this will help steam the veggies.)
Pour about a 1/3 cup of gravy over top of the potatoes and carrots.
Cover the dish tightly with a lid or aluminum foil and bake for 40 minutes, brushing the cauliflower with more gravy halfway through.
Uncover the cauliflower roast and brush more gravy on. Bake for another 30 minutes (uncovered), brushing with more gravy halfway again.

Remove from the oven and serve while hot.

*Many brands of Worcestershire sauce contain anchovies. Vegan Worcestershire sauce does exist (Annie's brand and Kroger brand are vegan for sure), but if you can't find it, you can omit it and substitute apple cider vinegar for a little zing.
If you dig onions, you can slice up an onion and add it right in with the carrots and potatoes. Mushrooms would be great, too! Making sure your pan is not too crowded will help everything cook through properly. If you find the potatoes are drying out, add a little more veggie stock to the pan.

Visting New York Cïty's First Jumpstart Program

Dr. Diego Ponieman
Here is a smiling Dr. Diego Ponieman, CMO of SOMOS Community Care at the presentation following the completion of the very first Oasis Jumpstart program at a SOMOS clinic - and the first one in NYC.

The event was glorious. The food was out of this world, and the recipes were shared at the end, so we can all learn from each other.

The Jump start at the SOMOS clinic at 135th and Broadway in Manhattan was the first one of many they have planned. The next one will start later in November at a clinic in Washington Heights.

The longer I am involved in this process, the more evident it is becoming to me that the Whole Foods, Plant-Based diet literally restores health to patients just as much as it restores professional dignity to doctors. This is the reason why so many doctors are beginning to acquire the necessary skills in lifestyle medicine.


Dr. Ponieman shared a few choice results from the group, boiling down to noticeable improvements in the labs between the before and after of this 10-day program. Average weight loss 5 lbs, and the experience of participants was that "this is not a diet, this is a way of eating," i.e. you can eat what you like and when you like as long as you stay within the #WFPB nutritional paradigm. Some of the drops in cholesterol, triglicerides and BP were very impressive, but most important was that there were improvements across the board.

Dr. Ponieman, a participant and some audience members

One of the nutritionists presenting
And here's... Lianna!

The most important thing is that people clearly are learning they have power over their health and that the results of this kind of a 10-day total immersion diet change are more powerful than from drugs. In other words, food and nutrition are the most powerful tool in the physicians and the patients toolkit. In several cases complains disappeared within the 10-day period. Medication was kept constant but in some cases needed adjustment promptly after this clinic. Drops in A1C were significant and some patients expected to lower or eliminate statin drugs.

The Real Healthcare Revolution is getting under way

It was incredibly exciting to be able to learn first hand of this ringing success. There were 36 patients and 12 staff who participated with them.