Eat healthy for under $50 a week!

What if I told you that you could eat a plant-based whole food diet for $50 a week?

I browsed the Whole Foods 365 website, for my area, and assembled this shopping list. I assume you have salt, baking powder, vinegar, olive oil, sesame oil, soy sauce, sriracha, brown sugar, spices... If you don't have those things, you should. Also, your initial shop might cost a little more. The ingredients in my list filled a seven-day meal plan, outlined below. The grand total of my shopping list was $42.01, plus an optional bottle of wine for the weekend and a $3 slice of pizza when you go back to the store at dinner time on the last day.

Also, there are days that you can entertain... sometimes, you have too much food for one.

There are a couple days when the cooking seems a bit labour intensive, but I made sure at least five of the lunches could be taken to go.

Here's how you do it:

Shopping List

2 green peppers 0.50
1 cob bi-colour corn 0.33
2 lbs or 7 individual bananas $1.00
1 lime 0.25
4 lemons $2.00
1 cucumber 0.50
1 bunch fresh cilantro 0.50
1 bunch scallions 0.50
1 bunch fresh Italian parsley 0.50 ea
4 sweet potato yams $2.00
1 Yukon gold potato 0.45
3-4 Roma tomatoes $2.00
1 bunch spinach $1.00
1 bunch green leaf lettuce $1.00
1 hass avocado $1.45
1 red onion 0.45
Handful green beans 0.50
1 big bok choy $1.50
5 organic Bosc pears $3.50
1 package penne rigate 0.99
1 can black beans 0.69
Califia Farms unsweetened almond milk $3.99
3-4 cups long grain brown rice $2.00
4 1/4 cups unbleached white flour $1.00
1 tbsp organic chia seeds 0.50
1 package organic extra-firm tofu $1.79
2 cups French vanilla granola $1.00
Organic Earl Grey tea $4.39
Handful organic dry roasted peanuts 0.50
I bulb garlic 0.25
Organic chocolate syrup $3.49
1 package Forbidden Rice Ramen with Miso soup 0.99
Three Wishes wine $3.49 bottle (optional)

Day One:

Breakfast is simple: 1/2 cup granola, 1 chopped banana,  1 cup almond milk in a bowl, with a cup of tea on the side.

Lunch-to-go: pack a salad made of 1 cup green leaf lettuce, 2 slices of red onion, 1/4 cucumber, 1/2 cup spinach, and make a little lemon parsley vinaigrette.
For the vinaigrette combine freshly squeezed lemon juice with chopped parsley, garlic powder, a vinegar of your choice, and a little olive oil.

Dinner: Spicy Peanut Tofu and Bok Choy Rice Bowl!
Only make half the recipe (2 servings). Use 1 clove garlic, 1/2 pkg tofu, 1/2 bok choy, 2 cups brown rice, 1/8 cup chopped scallions, and 1/8 cup peanuts (crush them yourself). (Put half in a sealed container to take with you for lunch tomorrow.)

Dessert: make a pear crumble using 4 pears, 1/2 cup granola, 1/4 cup flour. I hope here that you have the cinnamon, nutmeg, and brown sugar in your pantry. Makes 9 servings.

Day Two:

Breakfast: 1 serving pear crumble. I cup of Earl Grey tea.

Lunch-to-go: leftover rice bowl.

Dinner: sweet potato and avocado tacos!
Make your own flour tortillas.
Chop up a sweet potato, cover it in olive oil, chilli powder, salt and pepper.
Roast the potatoes for 20 minutes, while draining and rinsing the black beans. Then, stir the potatoes with the black beans and roast for another 10 minutes.
Dice up half an avocado and make yourself three delicious tacos for dinner. Top with fresh chopped cilantro. Store the leftover tortillas and sweet potato bean mixture separately for future use.

Dessert: 1 serving pear crumble.
Freeze the remaining six servings of pear crumble in individual portions that can be microwaved later.

Day Three:

Breakfast:  1/2 cup granola, 1 chopped banana,  1 cup almond milk in a bowl, with a cup of tea on the side.

Lunch-to-go: guacamole and tortilla chips.
Make your own guacamole with the other half of last night's avocado, the juice of 1 lemon, minced garlic, and 1/2 tsp olive oil.
Make your own tortilla chips using the leftover tortillas from last night; simply cut each one into 6 triangles, brush with olive oil and salt, then bake at 350 for 7 minutes.
You can make your lunch the night before, or in the morning.

Snack-to-go: 1 serving frozen pear crumble, it can thaw over the course of the day and still be cold when you eat it, or you can microwave it.

Dinner: Mexican rice bowl.
Invite someone over, if you feel like you have enough for two to eat.
The sweet potatoes are better the next day.
Boil and de-kernel 1 cob of corn, reheat 1/2-1 cup leftover sweet potato bean mixture from yesterday's tacos. Mix with 1 cup cooked rice, a handful of fresh spinach, and a sliced tomato. Top with a chopped scallion and lemon wedges to squeeze over it as you eat.

Pro-tip: put leftover lemon wedges in a jug of water in the fridge to drink later.

Dessert: chocolate banana shake. Put 1 cup almond milk, 1 banana, and some chocolate syrup in the blender.

Day Four:

Breakfast: 1/2 cup granola, 1 chopped banana,  1 cup almond milk in a bowl, with a cup of tea on the side.

Lunch-to-go: 1 serving pasta salad.
Make in the morning or the night before.
Prepare 1 cup penne. Chop parsley, garlic, a tomato, a scallion, 1/2 red onion, and 1/2 cucumber. Put it all in a bowl, add a handful of spinach, a little vinegar, and olive oil. Mix.
Makes 2 servings, so set half aside for tomorrow.

Dinner: hearty miso soup.
Prepare Forbidden Rice Ramen, prepare as directed, but add 1/2 cup extra water. As the water boils, add 1/4 bok choy, 1/4 of pkg tofu, a chopped clove garlic, powdered ginger, and three chopped mushrooms.

Dessert: 1 serving pear crumble OR make banana bread out of leftover bananas. Uses 3 bananas, 2 cups of flour, 1/2 cup almond milk, as well as other ingredients from your pantry.

Day Five:

Breakfast: 1 serving banana bread (hopefully, you made it last night). Top with peanut butter. Make a cup of tea.

Lunch-to-go: 1 serving pasta salad (from yesterday).

Snack-to-go: banana bread. It's Friday, bring a few extra individually wrapped slices of banana bread to share friends.

Dinner: Thai Stuffed Sweet Potato Skins.
It's Friday, invite a few of the friends you made sharing banana bread over. This recipe makes enough to share. Use green pepper because it was on sale. Substitute powdered ginger for fresh and use your favourite brand of siracha. This would be a great night to open that optional bottle of wine!

Day Six:

Make brunch for your friends, or reduce this recipe and only use one, or two slices of your banana bread for French toast! That's right... you can eat French toast!

Lunch: salad. After a heavy breakfast, it is better to eat a light lunch.
This is the same salad you made on Monday so you can pack it up to go if you want. It is good for using up leftover produce.
1 cup green leaf lettuce, 2 slices of red onion, 1/4 cucumber, 1/2 cup spinach, and make a little lemon parsley vinaigrette.
For the vinaigrette combine freshly squeezed lemon juice with chopped parsley, garlic powder, a vinegar of your choice, and a little olive oil.

Dinner: green stir fry with rice.
Prepare 1/2 cup rice. Saute remaining bok choy, a handful of green beans, 1/2 green pepper in a little olive oil, with garlic and powdered ginger. Season with soy sauce.

Dessert: 1 serving pear crumble.

Day Seven:

Breakfast: pear, peanut butter and tea. Simple, yet satisfying.

Lunch: tofu scramble with roasted potato.
Cube potato and mix with olive oil, salt and pepper. Roast for 30 minutes, turning once.
Heat teaspoon olive oil in a small frying pan. Crumble your remaining tofu into the pan. Sprinkle turmeric over the tofu and saute, watching the potatoes turn yellow. Add diced tomato and a handful of spinach.
To serve, put the tofu scramble right on top of the potatoes, and sprinkle some chopped parsley, or cilantro on top.

Dinner: you have to go shopping for next week. Buy a slice of vegan pizza for $3, while you are there!

Follow my blog and like the Facebook page to see next week's shopping list and meal plan.

17 plant-based recipes to try in fall 2017

Reportedly now is the best time to go plant-based. Veganism is having a moment. Even Taco Bell has vegan options. You don't even need to buy a new cookbook; there are vegan substitutes for everything and loads of recipes online.

I've been (mostly) eating a plant-based whole food diet for two months now. I haven't had this much energy since I was in my 20s and I'm finally losing the extra weight I've gained in my 40s.

Autumn is my favourite time of year. Fall fairs have better food than summer festivals. It's harvest time: feast time. 

As this is my first plant-based autumn, I've created this list of recipes to eat my way through before the snow falls.

If you try any of them, let me know how they turn out.

Happy eating!

Breakfast

Banana Bread with Maple Glaze

And yes, it has chocolate chips in it. Of course, it does!

Sweet Cinnamon Couscous 

I love the idea of using couscous as a breakfast food. Couscous lends itself well to savory dishes but shows itself to be much more versatile in this role. When I try this recipe, I will likely substitute almond milk because that is my favorite.

Pumpkin Pie Smoothie

I don't usually follow a recipe for smoothies. Whatever frozen fruit is on hand will usually do, but this sounds damned delicious!

Spinach Tofu Benedict

I probably won't make this recipe because I don't normally wake up in the mood to make sauces. I would really love to try it though.

Soups

Irish Vegetable and Barley Soup

Irish stew ruled when I was in my teens and twenties, this recipe reminds me of Scotch broth, without the lamb or whiskey. It might even taste good with some whiskey.

Vegan Cream of Broccoli Soup

Cream of broccoli soup is my favorite.

Refried Bean and Salsa Soup

Because it is like tacos! Also, I have a can of refried beans I've been wanting to use up and this summer I started making my own tortillas.

African Peanut Stew

Because I love Ethiopian food and I love Thai peanut sauce.

Lunch and Dinner

Pasta & Sweet Potato Fries

Because who doesn't want a plate or two full of carbs on a chilly fall night?

Curried Vegetable Wraps

Recipes like this one rule. It calls for four cups of chopped vegetables, whatever you have on hand: potatoes, green beans, cauliflower, zucchini, broccoli, carrots, whatever... throw it in! It will be great with homemade tortillas.

Grilled Zucchini and Green Bean Salad

They call this a salad, but it looks like a meal on its own. I might have it with a homemade dinner roll or rice in the evening; on its own the next day for lunch!

Butternut Squash Ravioli

I had this in a restaurant once and have never forgotten it.

Lentil and Fingerling Potato Salad with Spicy Mustard

Rather than boiling the potatoes, I'd probably roast or steam them because they taste better and are better for you that way. Otherwise, yum!

Bean Boulangerie

This recipe reminds me of scalloped potatoes, which I always loved (but no more dairy for this girl).

Mushroom Stroganoff

People rave about this recipe after they try it.

Sweets

Cardamon Baked Pears

Seriously sounds easy to make too!

Gingery Apple Crisp

Step One: Gather Your Ingredients
Approximately four cups of diced tart apples (about 4 large apples)
Squeeze of fresh lemon juice
1/2 cup brown sugar
1 cup rolled oats
1/4 cup flour (regular or gluten-free)
4 tablespoons butter (or a vegan substitute such as Earth Balance spread) – kept cold and hard
1 teaspoon ground ginger
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/4 teaspoon sea salt

Step Two: Prepare Crumble Topping
Preheat oven to 375 degrees Fahrenheit. In a bowl, add dry ingredients (flour, oats, spices, salt, sugar) and mix. Using a pastry cutter or two butter knives, dice the cold butter or spread into the dry ingredients until the mixture begins to resemble a dry crumbly mix with small pearls of butter coated in the dry ingredients.

Step Three: Create Crisp
Grease or butter an 8×8 inch square metal or glass baking dish. Pour the apples into the dish and squeeze a bit of fresh lemon juice over them. Sift the dry crumbly mixture evenly over the apples.Step Four: Bake CrispBake the crisp at 375 for about 35 minutes, or until the crisp begins to turn brown and the apples are softened.

Changes I experienced switching to plant-based whole foods

I've been eating a plant-based whole food diet for one month and I've noticed some changes.

I've only really slipped up three times, two of them involving my husband. One day, he ordered my favourite sweet & sour chicken from our favourite Chinese food place, and I ate some. I was less than a week in at that time. The next week, he made beer-battered fish & chips. On the weekend, I had a cold brew frappe at a street festival, which had milk in it.

The most notable change that I've noticed is how much I paid for that frappe by running to the bathroom for the next 36 hours. It turns out that most adults are lactose intolerant, we simply don't notice it because we are so used to consuming dairy (source), which brings me to the next change I noticed...

I feel more energetic. I haven't felt this energetic since I was in my 20s. I've started doing pushups every day.

My acne is gone. I used to get pimples between my eyebrows and on my chin. Those pimples are GONE!

If the clear skin isn't good enough, my food is cheaper! A portobello mushroom cap is cheaper than a steak... go figure! I haven't found a vegan cheese I like, so I don't eat as much of it. Almond milk is a dollar cheaper per litre than the organic grass-fed cow's milk that I was drinking before. Usually, making things from scratch costs less than buying them pre-made and full of preservatives.

On the downside, I got bloated for a while and have been gassier than I was before.

I'm also always hungry, but don't feel bad about snacking. My meals have fewer calories in them and so do my snacks, so I feel like I can eat as much as I want without worrying. I don't weigh myself often, so I don't know if my weight has changed. However, my pants don't feel as tight anymore!

I used (Gavin Murphy) the Healthy Irishman's recipe
for eggplant marinara and ate it all before we could
snap a photo.

There are many meals that I've wanted to blog about, like eggplant marinara and the vegan Buddha bowl, but I ate them before I could take a picture... I was so hungry!

Ending on a low note: I've been moody. Most of the time, I feel happier and healthier than I have in a long time, but, when I'm tired and hungry and have to deal with some-jerk-in-the-world, I get really upset. I've even had a panic attack. Panic and anxiety attacks are not new to me, but it has been over a year (maybe more) since I had a panic attack.

My moodiness isn't enough to be concerned about yet. Maybe I was even too tolerant of those jerks before. However, some evidence shows that not eating meat could have a dangerous effect on women's mental health. To date, the evidence isn't all that persuasive. Anecdotally, I know quite a few level headed vegan and vegetarian women. The vegans on the message boards even say that moodiness is part of "detoxing" from a diet centred around animal slavery. These vegans assure me my moodiness will pass.

If I put my moodiness on one side and all the pain I was in from my arthritis and various other ailments that eating a plant-based whole food diet have relieved me from on the other, I'm still going for the plants.

That being said, I will keep you posted. Thanks for reading! Here is a far more detailed blog post on what to expect, if you go plant-based (or even vegan).

Why the Anti-inflammatory Diet Didn't Work for Me

I tried the anti-inflammatory diet and I really wanted it to work, but it didn't. I was so excited about it that my friend tried it too. We were both overweight and feeling unhealthy. She lost weight and feels better than she has in years. I gained weight and got sicker.

It has been almost a year, since I posted in this blog or any of my other blogs. My health hasn't been great, but I learned from trying the anti-inflammatory diet that I need certain foods to feel ok, and I've finally started losing the weight.

The problem that I had on the anti-inflammatory diet was not eating enough grains and carbs. Without grains and carbs, I had digestive problems and was hungry all the time. I became obsessed with food.

The diet that has been bringing improvements to my life is a plant-based whole food diet. I haven't completely given up animal products yet, but the fewer animal products I eat, the better I feel.

I've also been counting calories and making sure I get enough exercise every day. Eating plant-based whole foods, I rarely go over the number of calories recommended for my age and body type, which means I am not as hungry anymore. I'm getting more exercise because I feel better.

I'm glad that eating chicken and fish instead of homemade bread helps some people, like it did my friend. I say it just didn't work for me because different people really do have different nutritional needs. My dad can't eat the kinds of fruit and berries that I do. Another friend of mine can't eat wheat.

I simply can't get by with out those delicious whole grains.

20 Ways to Fight Inflammation with Toast

I am a little like Ron Swanson. I love breakfast food. I love all the breakfast food you can get in a diner, except sausage gravy and grits. I love sitting down to a plate with two eggs on it, four slices of bacon, a pile of fried potatoes, and buttered sourdough toast. The anti-inflammatory diet has taken half the eggs and everything else on that plate away from me.

Except for cheat days, my breakfasts menu rotates between four meals: smoothies, oatmeal, tofu scrambles, and avocado toast. Avocado toast is my favourite of those meals. I mash up half an avocado with some organic extra virgin olive oil, a squirt of lemon juice, and a clove of garlic. I shmear the mashed avocado on two slices of toasted whole grain probiotic bread and eat it with a basted egg.

If I am out of avocado, sometimes I have peanut butter and banana on my toast instead. Though, I still wish I could be like Elvis and add bacon. All of that is about to change!

In recent weeks, I found a bread that I love for toast. Now, I want more ways to eat it. I’ve found 20 ways to mix up my meals on toast munching mornings while sticking to my diet and fighting inflammation. If you try any of these ideas, leave a comment and tell me what you think.

1. Pesto Avocado Tomato toast

One slice of toast schmeared with pesto, topped with sliced avocado, topped with a slice of tomato, and garnished with sprouts. - Dr. Weil. 

2. Avocado Pomegranate Toast

Sliced Avocado + Crumbled Feta + Pomegranates + Olive Oil on whole grain toast. - Buzzfeed.

3. Banana Almond Butter and Chia Seeds 

Sliced Banana + Almond Butter + Chia Seeds on whole grain toast. - Buzzfeed.

4. Toasty Ants on a Log Toast

Thinly Sliced Celery + Raisins + Peanut Butter. - Buzzfeed.

5. Berries Edamame and Cheese Toast

Goat Cheese + Sliced Strawberries + Shelled Edamame + Balsamic Vinegar + Sea Salt on whole grain toast. - Buzzfeed. 

6. Crunchy Hummus Toast

Hummus + Chopped Walnuts + Pomegranates on whole grain toast. - Buzzfeed.

7. Feta Almond Date Toast

Chopped Mejdool Dates + Sliced Feta + Sliced Almonds on whole grain toast. - Buzzfeed.

8. Plum Butter Toast

Sliced Plums + Sunflower Seed Butter + Flaxseed on whole grain toast. - Buzzfeed.

9. Italian Egg Toast

Marinara Sauce + Poached Egg + Parmesan + Basil on whole grain toast. - Buzzfeed.

This recipe reminds me of shackshouka, but on toast with Italian spices.

Shacksouka. 

10. My Neighbour’s Garden Avocado Toast

It's the time of year when everyone has tomatoes and basil in their backyard. Smashed avocado, schmeared on toast, topped with chopped cherry tomatoes and basil. - The Kitchn.

11. Don’t-Kiss-Me-After-Breakfast Toast

Smashed avocado, schmeared on toast, topped with crumbled feta and chopped green onion. - The Kitchn.

12. The Importance of Being Cucumber Toast

Smashed avocado, schmeared on toast, topped with thinly sliced cucumber and dill. - Little Broken.

13. Sweet Little Monkey Avocado Toast

Smashed avocado, schmeared on toast, topped with thinly sliced banana, sprinkled with sunflower seeds, and drizzled in honey. - Little Broken

No avocado? No problem! Shmear the banana instead like I did: 

14. Two Layer Dip Avocado Toast

Smashed avocado, schmeared on toast, topped with hummus, topped with thinly sliced cucumber and dill. Basically, The Importance of Being Cucumber Toast with more protein! - Kitchen Treaty.

15. Almost Like Pancakes Toast

Mashed banana schmeared on whole grain toast, topped with blueberries, maple syrup, cinnamon, and nutmeg. - Healthfully Ever After.

16. Curried Banana Toast

Mashed banana schmeared on whole grain toast, sprinted with curry powder, crystallized ginger, raisins, lime zest and juice. - Healthfully Ever After.

17. Garlic Shiitake Mushroom Breakfast Toast

The name says it all. The recipe is here, I would just use olive oil, no butter, and whole grain toast.

18. Greek Chick Peas on Toast

Chick peas, tomatoes, spices, and olives. The Recipe is here and again I would use my favourite bread.

19. Masala French Toast

This sounds like it would taste like curried eggs and bread. I would use my favourite bread and olive or canola oil instead of butter. The recipe is here. 

20. Cinnamon Ginger Chilli Peaches on Toast

Exactly what is sounds like the recipe is here.

Armed with these recipes, I might be eating a toast based diet until October. Please share comments, or other anti-inflammatory friendly recommendations below.

To find out more about my journey in exploring food as medicine, like my Facebook page.

Nightshades and Arthritis

I've been enjoying a bowl full of my friend's garden fresh tomatoes over the past few days, which lead me to thinking about nightshades. Many sources will tell you not to eat nightshades as part of an anti-inflammatory diet, but what are nightshades and should I avoid them?

Tomatoes, white potatoes, eggplant, and peppers (including cayenne and paprika, but not black pepper) are all part of the Solanaceae family, commonly referred to as nightshades. With the exception of those I just mentioned, most nightshades are poisonous, like belladonna, or the deadly nightshade made famous in MacBeth. Most people have no problem digesting edible nightshades. I rather enjoy cayenne, paprika, and tomatoes, but a case has been made that nightshades can cause problems for people with autoimmune diseases, like rheumatoid arthritis.

The evidence for health risks associated with rheumatoid arthritis in humans is largely based on personal reports. Although, loads of evidence exists that edible nightshades cause joint and bone problems in cows and horses because of the way that their bodies process the potent form of vitamin D3 specific to nightshades. In cows and horses, nightshades prevent the metabolization of calcium, leaving calcium deposits in the soft tissue, instead of in the bones that need it. This leads to painful arthritis and inflammation in cows and horses.

Humans aren't cows and horses. Our bodies don't process vitamin D3 the same way, but the alkaloids and lectins in nightshades do cause some people to complain of discomfort.

The term 'alkaloid' refers to any nitrogenous organic compound that has a pronounced physiological reaction in humans, including everything from morphine to strychnine. A lectin is a protein that binds certain sugars. Lectins are also thought to play a role in immune function and body fat regulation.

"Because we don’t digest lectins, we often produce antibodies to them. Almost everyone has antibodies to some dietary lectins in their body. This means our responses vary. Certain foods can even become intolerable to someone after an immune system change or the gut is injured from another source. The presence of particular lectins can stimulate an immune system response. There are some lectins that no one should consume. 

Ever wonder why you don’t see sprouted red kidney beans?" - Source.

Alkaloids developed in plants as a defence mechanism against bugs. Humans use them as medicines, addictive drugs, and as insect repellants.

'While the plant is alive, these compounds work as its home-grown “bug spray,” defending it from pests and molds that would otherwise kill it. In other words, they’re designed to be toxic. In the poisonous members of the nightshade family, these chemicals are so concentrated that they have deadly effects on humans, but in the edible nightshades, they’re present in much smaller amounts, and mostly in the leaves and stems (which we don’t eat anyway).' - Source.

Being so much larger than a caterpillar, and because we don't eat kidney bean sprouts or tomato leaves, most people experience no reaction to alkaloids. I imagine it is like eating a non-organic carrot, or anything at most restaurants. The trace amounts in the foods we eat are fairly insignificant to healthy people. But what about me? What about people with autoimmune disorders, like rheumatoid arthritis?

"Healthy guts can deal with these chemicals just fine, but people whose digestive system is already compromised by an autoimmune disease have trouble with them. For example, some kinds of alkaloids increase the power of the immune response – exactly what you don’t want when you’re dealing with an autoimmune disorder." - Source.

This can be especially problematic for people dealing with autoimmune disorders that directly effect their digestive system because the cells lining the intestinal tract are often the first victims of alkaloids. Lectins cause the same reaction for some people, but again... the evidence is based solely on personal reports. And this evidence is not as strong as what we've learned from animals, but it's harder to keep us in such a controlled setting as... say... lab mice.

The Arthritis Foundation maintains:

"They also contain solanine, a chemical that has been branded the culprit in arthritis pain. There’s no scientific evidence to suggest that nightshades trigger arthritis flares. In fact, some experts believe these vegetables contain a potent nutrient mix that helps inhibit arthritis pain." - Source.

Certain nightshades have great health benefits. Cayenne pepper, for example (also one of my favourites), is also high in capsaicin, which works as an anti inflammatory in healthy bodies. Tomatoes are considered highly antioxidant, and are believed to help fight cancer (which runs in my family).

Nightshades are like gluten, only people who have a genuine sensitivity to them need to avoid them. For people, like me, with rheumatoid arthritis, it may be worthwhile to eliminate nightshades from your diet for 30 days to see if you notice any improvement. I'd say it can't hurt, but I really love cayenne and still have a bowl of tomatoes in my kitchen.

Rather than wasting my food for something that has yet to be proven, the alkaloid content in the nightshades I east can be reduced by preparing them properly. Peel your potatoes and don't eat them when they are sprouting, or unripe. Cook everything thoroughly. Cooking your food is a good idea most of the time anyway, as cooked foods are generally easier to digest than raw foods.

To find out more about my journey in exploring food as medicine, like my Facebook page.

Tofu Mushroom Lettuce Wraps

I love tofu!

It's been a while since I've written, so I thought I would come back writing about something I love.

My Tofu Mushroom Lettuce Wrap recipe is one of the simplest least expensive meals that I make and we usually gobble them up so quickly that I don't get a photo.

Tofu Mushroom Lettuce Wraps
10oz frozen shiitake mushrooms
1 14oz package extra firm tofu
1 small white onion
1 head of your favourite lettuce
1/2 cup soy sauce
1/4 cup white vinegar
2 tbspn canola oil
Sriracha (to taste) 

1. Cut tofu so that the cubes are roughly the same size as mushroom slices. Finely chop onion.
2. Pre-heat oil in large frying pan (or wok) over medium heat and divide twelve crisp lettuce leaves across four plates.
3. Add tofu to hot oil and sauté. Add the onion when the tofu begins to get crispy at edges. Add the mushrooms when the onion begins to turn clear.
4. Cook mushrooms for about three minutes, then add two tablespoons of soy sauce. Cook for 3-5 more minutes.
5. Pour remaining soy sauce into a medium bowl. Add vinegar and Sriracha to bowl and mix to make dipping sauce.
6. Spoon tofu mushroom mixture into lettuce leaves and serve!

Everything, but the soy sauce, is included on the anti-inflammatory diet. Luckily, Wellness Mama has a simple recipe for a soy sauce alternative. This meal is vegetarian, unless you use Wellness Mama's soy sauce alternative, but then it won't work with the anti-inflammatory diet. I've been cheating and using regular soy sauce, but will try Wellness Mama's and report back to you soon!

To find out more about my journey in exploring food as medicine, like my Facebook page.