Natto

Natto, fermented soy beans, is extremely healthy for us. Research shows it is high in K2. K2 is a vitamin that we sometimes are low in or lack. K2 is needed for preventing cardiovascular disease, forming strong and healthy bones, brain function, and healthy skin. Also found in natto is nattokinase, which isn't found in soy beans or tofu since it is produced by the fermentation process used to make natto.  Nattokinase is an enzyme that helps prevent cardiovascular disease. It has been used in Japan for centuries to control cardiovascular disease. It works by preventing blood clots, strokes, high blood pressure, and many other diseases.

Here is how one can make Natto. There are many YouTube videos on how to make it as additional reference.

Natto Recipe

1.    Wash 400 grams/ 16 oz. (one bag) of organic dried soy beans, rinse three times.

2.    Soak beans overnight for 12+ hours until start to see foam starting on top of water.

3.    Drain water, place beans in pressure cooker steamer basket, place in pressure cooker. Add 3 cups of water. Close lid, set to #2, heat on high heat until pressure pin goes up (pressure formed), lower heat to medium, and cook for 45 minutes. Take off heat, let site 5 minutes before releasing pressure, and let sit for 10 minutes before opening. Test to see if beans are cooked by smashing bean between index finger and thumb.

4.    Sterilize (boiled hot water) container and spoons while beans are cooking.

5.    Mash one container natto and add 1-2 tbps of water from cooked beans and mix well. Then add natto mixture to cooked beans and mix well.

6.    Take plastic wrap, place on top of container and then poke holes to wrap to make air vents. Take off container and place loosely on top beans. Place paper towels on top of containers.

7.    Place in heated 100F oven for 24 hours or in styrofoam cooler with light warms or shoe warmer for 24 hours. Keep temperature around 100F.

8.  After 24 hours the beans will look lighter in color and have thin sticky threads, like spider webs.

9. Refrigerate for 3-4 days to get the umami flavor. 

You only need a 1-2 tablespoons to get the benefits. 

Think of it as a condiment to eat with rice. Enjoy!

Vegan Pho

Simple and easy meal to make.

I found this veggie broth at Walmart Market Place. It sure does make prep time faster. All I had to do was prepare the rice noodles, cook some tofu and veggies. I added cabbage, bok choy, carrots, string beans, mushrooms, and cilantro.

A good comfort food for a cold night. I made this on our recent winter RV trip to New Melones.

No Coconut Oil For Me!

The Best Vegan Gluten Free Brownies

•  ¼ cup almond butter
•  2/3 cup maple syrup 
•  2 Bob's Red Mill Egg Replacer eggs 
•  1 teaspoon vanilla extract
•  1/2 cup unsweetened cocoa powder
•  1/4 teaspoon salt
•  1 cup blanched almond flour
•  1/3 cup arrowroot starch
•  1 teaspoon baking powder
•  1 cup chopped walnuts

1. Preheat the oven to 350 degrees F. Bake in 8-inch baking dish.
2.  Mix together the almond butter, syrup, egg replacer eggs, and vanilla.
3. In cuisinart, blend the cocoa powder, salt, almond flour, arrowroot, and baking powder. Blend the wet ingredients into the dry until well combined.  Stir in walnuts. Pour into the prepared baking dish and bake for 30 minutes. Let cool completely before cutting. 

Going Plant-Based

At the end of June I came across Plant-Based Nation on YouTube. After watching the video, I jumped totally into the plant-based diet. I decided to make myself a guinnea pig to see for myself if this diet would improve my blood pressure and help me to drop at least 5 pounds in order to lower my blood pressure. Yes, I read numerous books and websites on the benefits of plant-based diets. I was positive that this would work since many others were able to change their health by eating plant-based-- and for all that stayed on the diet, it saved their life.

Plant-based is different from vegan. One does not consume meat, fish, dairy, eggs, oils, and processed foods . Only plants and whole grains. "If it has a face, then don't eat it" states Dr. Esselstyn.

Well, after being on the diet for almost 4 months, I have lost 16 pounds and lowered my blood pressure to the normal range. I have more energy than I have had in years, and I no longer get out of breath on my hikes.

Yup! I'm staying on this diet for the rest of my life. So the title of my blog is changing to Plant-based and Gluten Free. And I challenge any reader to go plant-base for at least two to three weeks to improve their health too. One can start with Rip Esselstyn's challenge and Facebook support group!

Almond Avocado Brownies

These gluten-free, moist brownies are super yummy and totally easy to make!

Ingredients:

3 extremely ripe avocados
2 eggs
1/2 sugar
1/4 cup dark chocolate cocoa
1 tsp. baking power
1/8 tsp. salt
1 1/4 cup almond flour
1/2 cup chopped pecans
1/2 chocolate chips

Directions:

Mash avocados with eggs. Incorporate dry ingredients to mashed avocados and egg mixture, mix well. Stir in pecans and chocolate chips, then pour into an 8X8 greased baking pan.

Bake 350F for 25-30 minutes. Cool and serve.

Another way to use overly ripe avocados.

Gluten Free Bread

This is the best gluten free bread recipe! My sweet husband found this recipe for me. http://www.onegoodthingbyjillee.com/2013/03/finally-gluten-free-bread-that-doesnt-suck.html  I give this gal two thumbs up for her wonderful recipe! I love this recipe since the bread tastes so good. Simply the BEST!

 The Best Gluten Free Bread Recipe

Brown Rice Flour Blend

• 1⅓ cups brown rice flour
• 1⅓ cups tapioca flour/starch
• 1⅓ cups cornstarch
• 1 tablespoon potato flour

Bread Recipe

• 4 cups Brown Rice Flour Blend
• 1 tablespoon xanthan gum
• 1 tablespoon gluten-free egg replacer
• 2 teaspoons salt
• ½ cup powdered milk
• 3 large eggs at room temperature
• ¼ cup butter at room temperature
• 2 teaspoons cider vinegar
• ⅓ cup honey
• 1 package (2¼ teaspoons) active dry yeast (not INSTANT dry yeast)
• 2 cups warm water

Mix the yeast, a tablespoon of the honey, and 2 cups of warm water to temper the yeast.

Mix the flour blend with the rest of the dry ingredients.

Mix the eggs, butter, honey, and vinegar. There will be small lumps of butter-that's okay.

Add dry ingredients to wet ingredients until well blended.

Slowly add the yeast mixture to the batter and mix at medium to high speed for at least 4 minutes.

Pour into 2 well grease bread pans and let rise in warm oven (115 F) until dough is about an inch above pan rim.

Bake a 375 until internal temperature is 200 F, about 55-60 minutes.

Let cool in pans for 10-15 minutes and then remove for final cooling.

Pork Tamales

I recently took a trip across southern California, Arizona, New Mexico, and Texas. While traveling through Tucson, I stopped at Tucson Tamales (http://tucsontamale.com/) for their tamales. These tamales are so fresh and delicious! Once I got back from my trip, I researched tamale making and recipes. After hours of watching youtube videos, I found one that I liked, Amanda's South Texas Pork Tamales: http://how2heroes.com/videos/international/south-texas-pork-tamales.

So, naturally I made my own tamales. I followed Amanda's recipe, but I added more spices in the pork and whole corn. I followed the folding technique that the Tucson Tamale Co shows on their youtube video since I like their method of folding. I made over 40 tamales. This photo was taken while stacking the tamales into the steamer. These are so yummy! Although not as fresh as the Tucson Tamales since they use fresh corn daily, but still good enough to satisfy my cravings.