Welcome to “The Plant Based Kitchen-Recipes.com” site. My goal is to inspire and motivate you and your family members to see healthy eating as an exciting and abundant way to live your life. This blog will empower you to have “fun in the kitchen” making kick but tasty and healthy meals that will help with your success for weight loss, disease management, longer life and overall achieving balance within your body and life in this stress packed world.
My story is not heart wrenching but true. My partner and I had been living together for about 15 years when things starting go wrong with him. Through numerous doctors’ appointments, scans, treadmill tests and medications the prognosis was an angiogram because he had over 75% plaque blockage in his arteries. We had both had family members that had some type of heart issue and the long term prognosis in all of them was never very good. At that point in our life we had a big choice to make which was 1) stay with Western Medicine and start down the path to probable open heart surgery, many medications and a lot of pain or 2) live a long and healthy life by changing our lifestyles. We chose number two to the astonishment of a lot of our friends. I had only a few issues at this time (not as life threatening) which was Irritable Bowel Syndrome (IBS). After becoming Plant Based, neither one of us has had any issues.
My partner’s cholesterol during his last blood test was down from 240 to 165 without any medications and he no longer takes any blood pressure or cholesterol medications. I no longer have to stand at the refrigerator and “suck/choke down” Imodium AD. I have to tell you that neither one of us miss this.
To begin our journey we first cleaned out the cabinets on a Saturday and purchased the new cooking ingredients on a Sunday. We also picked up every cookbook by Dr McDougall, Rip Esselstyn and Dr Neal Barnard we could find. I have to say that I was somewhat luck since I had been cooking – Midwestern Style – since I was 9 years old. Midwestern Style involves a fried meat, potatoes, vegetable and a desert with most of the time a large glass of milk to wash it down. Sunday night was an interesting process because your taste buds are used to one taste (salt, fat, sugar) and then all the sudden you are denying what your body craves. The first week of stringent plant based meals was tough but after the first week, the food started tasting better and I learned how to adjust the recipes to make them wholesome and “kick butt” tasty.
The food choices you make affect your weight, how your body functions and your overall health and well-being. Eating a whole food, plant-based diet can help you balance calories and optimize your nutrient intake. The food we eat has one of greatest effects on determining the quality and length of our lives. Consuming a nutrient dense whole food, plant-based diet is proven to be effective in preventing and even reversing many of the chronic diseases, such diabetes and heart disease and is a lifestyle choice that should be considered as an approach to obtain optimal health. It is about the food and the healing power it provides when you eat nutrient dense plant-based food.
With all that I have learned my passion is now to share with others the tips and tricks on recipes to create long-term healthy eating habit and also a new part of my life “My Culinary Journey”. I am a Plant Based Personal Chef and an Instructor for the Food for Life Program through Dr Neal Barnard, but with excess energy and a large passion, I am always looking for new ways to offer to others healthy and tasty plant based options as a source of nourishment and energy.
I hope that enjoy this site as much as I enjoy sharing the information and recipes. If you are in Denver or the Greater Colorado area, I will be offering Plant Based Cooking classes. Please watch this site for updates and locations. Also please follow me on my Google + site titled Plant Based Kitchenista for recipes but also to follow my Culinary Journey through Google Hangouts.
I would love to hear from you. Your feedback and ideas is what motivates me. I will try and answer all of your emails and I will also respond to blog comments so please leave as many comments or questions below the posts.
Here is My Contact Information:
- Second best is by phone at 303-944-4641. It goes direct to voicemail, but you can leave a message. I will try and always return phone calls but if you leave your email on the message that would be great so that I can contact you.
Disclaimer: This website is for educational purposes only, from the research, education and experience of Kelley Williamson. It is not intended as medical advice.
Welcome to Plantbasedkitchen-recipes.com. I want this site to be one of the best plant based sites out there. Please let me know what you would like to see added or suggestions for other directions. Have a great day and thank you for your feedback.
See Kelley whip up new recipes – press ‘Recipe Videos’ tab.
A few years back it was alot more difficult to move to a plant based lifestyle or a vegan lifestyle. There were a few stores that were available to shop at, but your regular grocery stores in your city didn’t have much to offer other than a large vegetable area. Things have now changed and there are many options out there for those of us that have move to a plant based lifestyle. The Super Savvy Vegan are will focus on the plant based lifestyle A to Z, showing recipes in each category and also talking about substitutions. The substitutions are for those of us that live in smaller towns and don’t always have things like gardein or certain vegetables available.
Enough background, let’s get started.
Here are some great A vegetables and grains:
Avocado’s – Background
- The fruit of horticultural cultivars has a markedly higher fat content than most other fruit, mostly monounsaturated fat, and as such serves as an important staple in the diet of various groups where access to other fatty foods (high-fat meats and fish, dairy products, etc.) is limited.
- A ripe avocado yields to gentle pressure when held in the palm of the hand and squeezed. The flesh is prone to enzymatic browning; it turns brown quickly after exposure to air. To prevent this, lime or lemon juice can be added to avocados after they are peeled.
- The fruit is not sweet, but rich, and distinctly yet subtly flavored, and of smooth, almost creamy texture. It is used in both savory and sweet dishes, though in many countries not for both. The avocado is very popular in vegetarian cuisine, as substitute for meats in sandwiches and salads because of its high fat content.
- Generally, avocado is served raw, though some cultivars, including the common Hass, can be cooked for a short time without becoming bitter. Caution should be used when cooking with untested cultivars; the flesh of some avocados may be rendered inedible by heat. Prolonged cooking induces this chemical reaction in all cultivars. (Wikipedia, 2012).
2 Avocado’s peeled and mashed in a bowl
1 fresh tomato chopped
1/4 cup favorite salsa
1 dash of garlic salt
1 clove garlic minced
1 dash salt
1 dash pepper
Mash the guacamole with a fork or with a blender (preferred method) and then add other ingredients. Mix and mash with a fork and add more garlic salt, salt or pepper to taste. I take this recipe to all parties that I go to and it disappears quickly. Make and enjoy!!
Here are some great B vegetables and grains:
Banana’s - Background
You’ll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis and blindness.
Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.
In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate (Wikipedia 2012).
Kelley’s Delicious Banana Bread Recipe:
2 cups whole wheat pastry flour
1 tspn baking soda
1 tspn baking powder
1/2 tsp salt
1/4 cup soy or almond milk
6 tbls of apple sauce
3 tbls pure maple syrup
3 tbls agave nectar
2 1/4 cups mashed ripe bananas (~ 5 medium-sized bananas). Freeze the banana’s without the peels in a freezer bag. Unthaw and the banana’s are surpy and wonderful to use.
1 cup roughly chopped walnuts or pecans
Preheat oven to 350 degrees F. Use a little bit of Pam for your loaf pans. In a bowl, whisk together the dry ingredients (flour, baking soda, baking powder, and salt) and also set aside. In a food processor or blender or by hand, blend together the milk, oil, syrup, agave nectar, and bananas until smooth. Using as few strokes as possible, fold in the banana mixture to the flour mixture. Fold in the chopped walnuts and then pour the batter into the loaf pans, filling about 2/3 of each pan.
Bake in the oven for 20-25 minutes, until a toothpick inserted in the center of the bread comes out clean. Remove from oven and let cool.
Here are some great C vegetables and grains:
Cauliflower’s - Background
While cauliflower is not a well-studied vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. When purchasing cauliflower, look for a clean, creamy white, compact curd in which the bud clusters are not separated. Spotted or dull-colored cauliflower should be avoided, as well as those in which small flowers appear (whfoods.org, 2013).
Kelley’s Magnificent Mock Potatoes:
Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.). This is wonderful right now because they are available at your local farmers markets.
3 roasted garlic cloves
1 teaspoon fresh chives, chopped
salt and pepper, to taste
Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the roasted garlic cloves and seasonings, and use a potato masher to mash to your desired consistency. Add chives as a topping and you have something wildly delicious and filling.