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


Our next meeting is
Wednesday, January 25, 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.
NUTS will be the topic for our January meeting. A recent Pittsburgh Post-Gazette article described tree nuts as being a "power pill of antioxidants and nutritious compounds." What do you know about this topic? Can you answer these questions?
  • What's the difference between nuts & seeds?
  • What are the nutritional value of various nuts?
  • Given the high fat content, how many nuts should one eat?
  • Which are your favorite nuts?
Come with your questions & answers, recipes, and, if desired, samples of nuts or seeds to share.

And, to get you in a 'nutty' frame of mind, below are some nut-based recipes.
Non-dairy, nut-based cheeses are easy to make for use as a spread on bread or crackers; dips for chips or vegetables; or in creamy soups or dishes, such as mac-n-cheese. Cashews are relatively soft nuts with a 'neutral' taste, thus are used in most non-dairy cheese products, although at least one of the recipes below uses almonds.
Miyoko’s Kitchen is an award-winning brand of vegan cheeses made from cashews and chickpea miso.
Creamy Chestnut Soup from Forks Over Knives
Ingredients: yellow onion  -  1 stalk celery  -  1 carrot  -  1 tbsp. sage  -  1 tbsp. minced thyme  -  1 bay leaf  -  ⅛ tsp. gr. cloves  -  4-5 c. veggie broth  -  1 15-oz. can chestnut pureed  -  salt/pepper  -  2 tbsp. parsley
Saute onion, celery & carrot at medium heat for 15 min., adding 1-2 tbsp. water to keep from sticking.
2. Add sage, thyme, bay leaf, cloves, & veggie broth.

3. Bring to boil; whisk in chestnut puree.
4. Season with salt & pepper; cook for 5 min.
5. Garnish with parsley & serve.

Potluck Delights from December Meeting
Cashew Carrot Pate' from Linda Askren.
2 carrots, peeled/chopped
  -  2 or 3 cloves garlic  -  1 slice sweet onion  -  1 c. cashews  - 
salt to taste
In a food processor, using S-shaped blade, blend the vegetables to fine consistency; add cashews and process 'til creamy, add water if needed. Chill & serve.
A very decorative display of Raw Vegetables with Hummus, courtesy of Linda Jones.
Donna Whiteside made Happy Herbivore's Black Bean Brownies - so moist and delicious!
Linda Jones saw these Veggie Noodle Co. beet and sweet potato spirals at the East End Food Co-op.
The Top 10 Plant-based Research and News Stories of 2016, according to the T. Colin Campbell Center for Nutrition Studies:
#10. Major nutrition group says well-planned vegan diets healthy for all age groups.
#9.  Lifestyle factors lower cardiac risk across all levels of genetic risk.
#8.  Plant-based Olympic athletes.
#7.  Animal protein = more negative health results.
#6.  Omnivores and vegans often consume too much added fats and sugars.
#5.  Ancient humans did eat a variety of plants.
#4.  High-protein supplements negate the benefits of weight loss on insulin sensitivity.
#3.  Chinese government advocates eating less meat.
#2.  Moderation does not work!
#1. Global veganism could save millions of humans, trillions of dollars, and maybe planet Earth.

Basics of Plant-Centered Eating [Part II]
Saturday, February 11, 10 am.-noon
Murrysville Community Library
, 4130 Sardis Rd.
Basic aspects of plant-based eating, including reading food labels, dining out, and reinforcing habits. A continuation of the January class, though you need not have attended Part I to participate in this session.
Free, but do register in advance (seating is limited).

From Jewish Veg, these roasted vegetables have a delicious yet easy marinade:
Cauliflower Steak & Veggies
1 head cauliflower, cut into "steaks" (2-3 slices)
12 small carrots, 1/2" thick
16 small potatoes, halved
1/2 c. pearl onions (optional)
2 Tbsp. vegetable stock
1/2 tsp. garlic powder
1/2 tsp. onion powder
Fresh thyme, as desired

Salt & pepper, to taste
2 Tbsp. vegetable stock + 1 lemon, juiced + 1 lemon zested + 2 cloves minced garlic + 1/2 tsp. vegan Worcestershire sauce + salt/pepper to taste
1. Preheat oven 425°F; cut cauliflower into 1" steaks.
2. Mix marinade ingredients; pour over steaks in shallow dish, coat both sides. Save extra for later.
3. In large bowl mix potatoes, carrots, stock, seasonings, thyme. 
4. Line baking sheet with parchment paper; spread everything into a single layer. Bake 30 min.
5. Take from oven; flip everything; baste w/ marinade. Add onions; bake 15-20 min. 'til potatoes are tender. 
6. Top "steaks" with remaining marinade; serve hot with salt & pepper, to taste.

If weather conditions are nasty, our meeting will be canceled. If so, regular attendees will get an email from me or whoever is leading the meeting that day. If unsure, call the Murrysville Library (724) 327-1102. 
Copyright © 2017 Food for Health, All rights reserved.
January 2017
Past Newsletters and Index of Topics at
Mailing address: 2513 Covington Ct., Murrysville, PA  15668
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