Samuel Adams talks about how to obtain a 40lb box of bananas for $10, and then demonstrates what to do with the bounty. Organic bananas will cost more but taste better. Depending where you live like NYC, it can be hard to get an entire box of over ripe bananas but not impossible. Most store managers will sell you boxes for half the price.
Men often associate manhood to their penis and consuming animal products. Meat and dairy products clog the very tiny artery that pumps blood flow to the penis for an erection. This is why E.D.(erectile dysfunction) is the first warning sign of soon to be heart disease. The same goes for women, eating plant-based increases circulation which increases blood flow to the vagina. This sex secret applies to the elderly as well believe it or not. So I guess the manliest men and women are omnivores and the satisfied partners have plant-based companions.
Read the awesome article in New York magazine about this new scrumptious book by clicking on this link
Eating Food should be easy and nothing is easier in the plant-based food then a wrap, burrito or taco. Basically if you are using the small corn tortillas double up, this is how they are served by Mexicans so this has to be the correct way. For non flour, wheat or corn use lettuces or red cabbage or kale. The red cabbage wrap above is filled with sweet peppers, quinoa and cilantro with a bit of Cholula hot sauce and avocado. The tacos are mushroom, onion, bell pepper and a chocolate mole sauce. To bring out more flavor keep hot sauce on hand, sea salt, amino acids and nutritional yeast. Burritos without cheese was a bummer at first but then I started eating burritos with sautéed spinach and mushrooms and that gave me a nice flavor and texture that brought the rest of the items together. The only wrong way to make this stuff is to not add enough stuff. If you can hold it with your thumb and pinky finger you have failed, add more plants and enjoy.
I just came up with this list for a friend who is on a plant strong low sodium diet and is eating a unprocessed plant-based diet. I know there are a lot of ways to make this taste better but this was also made for someone with the lowest income that is possible and still be able to reside in NYC. He is also brand new to cooking so I didn’t want to burden him with too many new ingredients and new sauces. What a lot of people do not realize especially veg heads is that natural whole plant fruits and vegetables can be foreign to most humans. The other shocking fact to some is that if you are a smart shopper you can eat all of these foods while on food stamps or below the poverty line.
Shopping list for one person for one week worth of groceries
Some things to remember is to buy dark leafy greens for iron to fight anemia
veggies to get are
carrots, radishes, tomatoes,artichokes,cauliflower,
Brussels sprout,eggplant, mushrooms, salad greens,
sweet potatoes onions, corn,(roasting potatoes)
14Fruits Go to the market and try fruits in season they are cheaper some fruits to get are Apples, Melons, Bananas, berries, plums, apricots, nectarines, oranges, limes, lemons,
There are many more fruits and vegetables, buy and eat as many as you would like they are all good for you.
Oats and grains
Old fashioned oats for oatmeal
Bread should say 100%whole wheat if it doesn’t do not eat it.
Brown rice, quinoa
Brown rice pasta or 100%whole wheat pasta
Quinoa, Lentils, Beans, black, pinto, kidney all beans are good for you, hummus
Almond milk, soy milk, coconut milk,
Protein is in everything as long as you are eating whole plant based foods you are getting protein here are some examples Watercress 84%, Mushrooms 56%, Spinach 50%, Sprouts 35+
- Kidney Beans 58%, Navy Beans 37%, Soybeans 35% Wheat Germ 26%, Rye 18%, Oatmeal 17%, Pumpkin Seeds 18%, Sunflower Seeds 16%, Cantaloupes 10%, Peaches 9%, Oranges 8%
Sauces and condiments
Most are very high in sodium and corn syrup/sugar read the labels
Spaghetti sauce, low sodium soy sauce, mustard, salt and pepper, hot sauce, apple cider vinegar, lime and lemon, balsamic vinegar, nutritional yeast, ketchup
-Cereal/oatmeal with fruit almond milk add some ground flax seed
-breakfast smoothie 1 cup of spinach, almond milk, berries, banana, tablespoon of ground flax seed
-Biggest salad of your life Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado. For sauce braggs aminos, lemon juice, apple cider vinegar
-Kale salad chopped with cut up apples, berries, and squeezed lemon
-garden salad spinach, tomatoes, cucumber and carrots
– veggies dipped in hummus
-blended frozen banana or fruit for a sorbet/ice cream only if you make it
all options below need to include a large portion of dark leafy greens
– Burritos, with kale
Spaghetti, with chopped kale or spinach in the sauce
– Quinoa/brown rice and veggies (mushrooms, onions, corn, peas, cabbage)
– Rice and beans with corn and onions kale and hot sauce
-pizza toast whole wheat bread, tortilla or baked potato put spaghetti sauce and cooked spinach on top and add cooked veggies like onions, olives, eggplant, squash, broccoli
-Tofu/mashed potatoes cut and boil potatoes until soft cut or smoosh with a fork add fresh chopped dill and nutrional yeast or a pinch of salt add some green peas to top it off. Cut tofu drain water and heat in a pan add sauce of choice and eat with potatoes
– Stir fry cook rice and in another pot cook vegetables combine ingredients and maybe some tofu add low sodium soy sauce and eat
I also encourage making large batches and freezing in Ziploc bags here are some that I made for him.
Now I know you are thinking that there is no way this could replace your morning cup of Joe but for a large majority of people we thought nothing could replace our fried chicken, barbecue, ice cream and cheese so let’s try it. This is not the master cleanse and this is not for detoxing it is an electrolyte, simple & complex carb (slow digesting/longer fuel) sweet and tangy drink. Chia seeds sitting in any liquid will become chewy like tapioca, this is the complex carb and lime mixed with maple syrup is a nice limeade. The water is cooling and hydrates the body and wakes up the organs. I suggest pure maple syrup over agave due to the difference in which the agave spikes blood sugar and is highly processed even though it is sold as a health item.
If you are still not convinced to make a switch might I add something that has been bothering me about many so-called health nuts. You eat a whole foods diet and make sure everything you eat is organic but then you are drinking alcohol, coffee and or smoking. This is a little ridiculous to promote health and strive to eat the very best things while putting acid and chemicals into your body by means of liquid or smoke. I do not expect people to be perfect but maybe look at how you are living your own life and see if there can be any improvements for your health and well being.
If blenders existed on the night of the last supper Jesus would have requested this beauty. I considered calling it “Breast Milk of Angels” or “Ice Bath in the Tropics” but stuck with “Nude Breeze on the Beach”. When you take your first sip regardless of being on a tropical island or not you will feel the warm sun on your skin and smell the tropic fruit as a cool breeze cools your bare skin. There are a few ways to make it I will write out the recipe and put the alternative items in parenthesis.
(Vegan) Coconut Mango banana smoothie the last smoothie recipe you will ever need
1.5 frozen banana (5 soaked dates)
10 soaked cashews (almonds/ almond butter/ more almond milk)
1/2 cup of frozen mango (papaya/ banana/ peaches/ nectarine)
2 cups of water
1 cup of almond milk
2-3 tablespoon of whole oats this adds a creamy flavor and texture
1 tablespoon of shredded unsweetened coconut flakes blended add some extra on top
always put liquid first and pulverize dry ingredients second and then add frozen items