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Events, recipes, & information for the plant-based community.
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Pittsburgh East-Suburban

PLANT-BASED NUTRITION SUPPORT GROUP

Next Meeting:
Monday, March 28, 6:30-8:00 p.m.
Murrysville Community Library
4130 Sardis Road, Murrysville, PA
Open to anyone interested in learning & sharing information about healthy, plant-based food choices.

Meeting & More


Agenda for March 28th meeting
1) Last month people brought cookbooks to share. To follow-up, did you try new recipes? Let us know what was tasty -- or not!
2) Planning the next
potluck event.
3)
Q & A: Do you have questions about an aspect of plant-based nutrition, shopping, cooking, dining, etc.? Bring your questions, and we will try to provide some answers or resources.

There still are openings for this 3-part course!
Shopping for & Preparing Healthy, Plant-based Meals, Wed., April 6, 13, 20; 7-8:30 pm.; register via Franklin Regional Adult School.
Class 1: Introduction & cooking 1-pot meals.
Class 2: Ingredients & shopping; field trip to grocery store.
Class 3: Cooking snacks & desserts; resources.

At the end of a recent label-reading workshop at McGinnis Sisters Market, someone asked: What should we be eating? A good question, especially for those new to healthy, plant-based food choices! To get you started, I added Plant-Based Eating Resources, with links, on my website.
Pittsburgh Post-Gazette had a great review of Michael Greger's book How Not to Die: Discover the Foods Scientifically Proven to Prevent & Reverse Disease (by Jeffrey Cohan, JewishVeg).
Pittsburgh Vegan Festival, spring: Sat., May 7, noon-7, Unitarian Universalist Church of North Hills. Food, vendors, entertainment; $5 @ door.

What is Nutritional Yeast?

Nutritional Yeast is an inactive yeast made from sugar cane & beet molasses that has been harvested, heated, dried & crumbled. It has a mild nutty flavor (also contains lots of B vitamins and no sodium or gluten).
Besides adding binding and flavor to veggie burgers, nutritional yeast often is used as a cheese substitute. Here are ways to add flavor and nutrition when cooking:
  • Sprinkle on pizza, spaghetti, baked potatoes.
  • Sprinkle on popcorn.
  • Add to the batter when baking.
  • Add to oatmeal, rice, & other grains.
  • Make a dairy-free sauce or gravy for pasta, macaroni & cheese, pesto, etc.
Vegan Parmesan "cheese" (
1 c. unsalted cashews
4 tbsp. nutritional yeast
1 tsp. sea salt
1 tsp. garlic powder
Grind all ingredients in blender or food processor until well mixed.

Also, Whole Foods has links to recipes with nutritional yeast.

Light the grill!  Below are low-fat, low-sodium, plant-based burger recipes consisting of variations of beans, grated/chopped veggies, a binder (oatmeal, breadcrumbs, mashed potatoes), moistener (broth, salsa, plant milk, ketchup, mustard, barbecue sauce) and seasonings. Several use the stickiness of short-grain rice to keep the burger intact. You can make these ahead of time to keep in the fridge. Plus, they freeze well!

Burger recipes from
Forks Over Knives:

Jeff Novick's Veggie Burgers is a favorite:
Ingredients:
2 cans (15oz) low sodium kidney beans

1 c. rolled oats *
1 c. cooked brown rice
¼ c. of tomato sauce
½ tsp. garlic powder
½ tsp. onion powder
½ tsp. Mrs Dash
Instructions
1) Rinse/drain beans; put into large bowl.
2) Mash beans 'til almost like refried beans, but with some chunks.
3) Add oatmeal, rice, sauce, spices.
4) Use your hands to mix & squeeze.
5) Form & shape into patties.
Important-- Place burgers on a plate in fridge for at least 20 min. to let them get firm. 

* Tip from Happy Herbivore Lindsay Nixon: If using rolled oats, chop them in food processor or blender so they are smaller, more like instant oats. Whole rolled oats can make them fall apart.

I have not tried this recipe yet (from Rouxbe Cooking School), but it sure sounds good!
Mushroom Black Bean-Quinoa Burger
Ingredients:
1 c. cooked red quinoa

1 c. cooked black beans
1 onion, minced
2 cloves minced garlic
12 shiitake mushrooms, stemmed/sliced
12 cremini mushrooms, sliced
1/2 c. rolled oats
1 tbsp. chili powder
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. paprika (smoked or regular)
3 tbsp. ground flax seeds
seasoning, to taste
Directions:
1) Over medium heat, dry-sauté onions 'til translucent, add a bit of water if needed.
2) Add garlic, cook 30 sec.; add mushrooms, cook 5 min. 'til moisture is cooked out.
3) Transfer to a food processor/blender. Add quinoa, black beans, oats, spices & flax. Pulse a few times (texture should course/chunky, but still hold together). Taste & adjust seasonings.
4) Form into patties (a round mold helps shape the burgers & makes it easier to press together).
5) Bake for 15-20 min. @ 400°F oven on baking tray lined with parchment or silicone baking sheet. (Flip halfway through cooking if you want them brown on both sides.)
Copyright © 2016 Food for Health, All rights reserved.
March 2016 meeting
Our mailing address is: 2513 Covington Court, Murrysville, PA  15668
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