Why can’t our current food pyramid look more like this one?
The African Heritage Diet is apparently a “new” diet, although it’s been around for centuries, we are just realizing that perhaps ethnic cuisine has something to teach us. I love how greens are the base of the diet, followed by fruits, vegetables, tubers, beans, & whole grains.
Aside from the small amount of meat, dairy, & oils, this looks like a marriage of the McDougall & Furhman diets. I think they’re really onto something!
Considering that African Americans have nearly twice the rate of non-Hispanic whites and have about twice the obesity rate as other Americans, it’s not the diet of their ancestors, that’s making them fat and this issue must be addressed.
Kim O’Donnel writes a column in USA Today called Mainly Meatless, and she discusses these statistics and issues in this article. She includes a mouthwatering green gumbo recipe that’s been added to my recipe queue.
Although, what is she thinking including 1/2 c. or butter or oil in it?! Absolutely not necessary, and come on, wasn’t she just talking about disease prevention? I give her kudos for talking about the issues that need talking about though, and sharing a great recipe. Goodness knows we need more, not less, plant-based recipes floating around out there.
I didn’t have time yesterday to post about my dessert after I ate my quick, quickie meal. This took almost less time to make.
Even though it’s been cold and wintry outside, I was craving one of these and took my old pumpkin pie smoothie recipe and made it a little more substantial (ie., more calories–I’m not trying to lose weight anymore!).
Vegan (Non-Dairy) Pumpkin Pie Smoothie II
Serves 1-2
Gluten-free, Soy-free (if you use coconut milk)
You know how much I love pumpkin.
Not just because it’s full of hunger-curbing fiber. I think it’s pretty close to being a miracle food because of it’s extreme versatility.
You can include it in soups (you might like this pumpkin curry soup) & desserts, breads & pastas. Sweet or savory. Spicy or mild. Pumpkin just works well in so many dishes.
Another favorite way for me to use pumpkin is in oatmeal. I like to stir in 1/4 cup for every 1 cup cooked, just make sure to add some cinnamon and sweetener.
Enough talking, here’s how I made it:
- 1 1/2 c. canned pumpkin (my favorite brand is Libby’s)
- 1/2 c. plain soy or coconut milk (use the rich stuff, it makes a difference in the creaminess), & a bit more as needed
- 8-10 ice cubes
- 1/2 frozen banana (don’t skip this, it adds creaminess without making it taste too banana-y)
- 3 packets powdered stevia (my favorite brand is Truvia)
- 1/2-1 TBS. pure maple syrup (use maple syrup, not agave, this adds to the pumpkin pie flavor)
- 1/2 tsp. pumpkin pie spice
- 1/4 tsp. cinnamon
Optional garnish: (I always love the garnish, it’s what adds texture, contrast, and a special touch)
- 2 gingersnap mini cookies (I used Pamela’s Bakery, gluten-free gingersnaps, about 30 calories each, the gingersnaps are the perfect complement to the pumpkin, delish!)
- Soy whipped cream
Place all ingredients in blender in order listed. Blend on high (I did two cycles of smoothie setting in my Blendtec), until smooth and creamy, more like a thick milkshake than a smoothie. You may need to add a bit more milk, but these measurements make a thick and creamy smoothie (the way I like my smoothies).
Garnish with soy whipped cream and cookies. Curl up with a good book and enjoy (or hold your baby in your lap and share with him/her, like I did)!
QUESTION OF THE DAY:
What are your thoughts on eating cold things, like smoothies when it’s cold outside? For, against, or neutral?
Comments