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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:
Wednesday, November 30, 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.

October Meeting: Recap

Herbs & Spices: A big thank-you to Roberta and Donna for providing the useful information, the handouts, and even samples. So much to learn!
Sweet Potatoes vs. Yams: In teams, we had a 'competition' to figure out differences & similarities between the two, with the prize being a huge sweet potato!  Below are five T/F items to check your knowledge. [Answers at the end of this newsletter.]
1. Both sweet potatoes & yams are tuberous roots.
2. Yams, from Africa, are rarely sold in U.S.A.
3. Yams contain higher sugar than sweet potatoes.
4. Store sweet potatoes in the refrigerator.
5. Yams are toxic when eaten raw.

November Meeting

Wed., Nov. 30: Holiday Meal Plans -- Looking ahead to seasonal parties, meals with family and friends, and the deluge of tempting foods. We will:
  • Discuss strategies for coping with the traditional holiday foods--heavy on meat, dairy, fats, & sugars.
  • Share recipes and cooking tips.
  • Plan for our end-of-year POTLUCK PARTY on Wed., Dec. 28. "Appetizers and Desserts" is the theme. (Guests welcomed!)

 
Here are assorted recipes, meal plans, & resources as you prepare for Thanksgiving this week.
Susan Greenberg shared these:
From Forks Over Knives: Party-Ready, Plant-Based Thanksgiving Menu that includes:
     * Apple/Grapefruit/Pomegranate Salad
     * Bean & Root Vegetable Stew
     * Roasted Stuffed Squash
     * Herbed Fingerling Potatoes
     * Pumpkin Cranberry Cookies

From T. Colin Campbell Center for Nutrition Studies:
Courtesy of Lindsay Nixon and her MealMentor program, a free Thanksgiving Game Plan. She generously provides a detailed plan with preparation timeline, shopping list, & recipes. A great resource!

Stan Beck organized a vegan potluck dinner, followed by a Sabbath service, at Temple David, Monroeville, in October. What an array of delicious foods! It was wonderful to share food and conversation with members of the Temple, our support group, as well as Vegan Pittsburgh. Thank you, Stan!


Upcoming Events

Holiday Plant-Based POTLUCK
WED., DEC. 1: 7-8 p.m.
McGinnis Sisters Specialty Market, Monroeville, PA.
A chance to sample a variety of plant-based food items. Bring a dish + recipe to share.
FREE, but
registration required.

BASICS of Healthy Plant-Centered Eating
SAT., JAN. 7, 2017: 10 am.-noon
Murrysville Community Library
, 4130 Sardis Rd.
A hands-on workshop for those who want to start the New Year eating healthy, but need fundamental, practical information about how to implement and maintain a plant-centered diet. (Sally Lipsky, instructor)
FREE, but registration required. Limited to 15 people.
[A follow-up workshop is planned for Feb. 11.]

At the Oct. meeting, Linda Jones brought a delicious Chocolate Zucchini cake. The cake was so moist and chocolatey! Here is her recipe:
 
CHOCOLATE ZUCCHINI CAKE
  • 1 lb. (4 small) zucchini, trimmed/grated
  • 2 ½ c. whole wheat flour
  • ½ c. unsweetened cocoa powder
  • 1 tsp. cinnamon
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • ¾ c. date sugar
  • 1 c. almond milk + ½ tsp. vinegar
  • ½ c. unsweetened applesauce
  • Neat Egg product = 3 large eggs
  • 1 tsp. pure vanilla extract
  • 1 c. vegan chocolate chips
1. Preheat oven to 325. Coat 9 x 13 pan with cooking spray or parchment paper.
2. Squeeze moisture from grated zucchini.
3. In large bowl, sift flour, cocoa powder, cinnamon, baking soda, & baking powder.
4. In medium bowl, whisk sugar, milk, applesauce, egg substitute, & vanilla until smooth.
5. Fold in zucchini & chocolate chips; spread into pan. Bake until toothpick comes out clean: 45-50 min.

FROSTING (enough for 2 cakes):
  • 1 (15 oz.) can sweet potato puree
  • 1 2/3 cups vegan chips
1. In medium saucepan, bring sweet potato puree to simmer over low heat; stir frequently.
2. Remove from heat; add chocolate, stir until smooth (forms soft peaks, but not stiff).
3. When cool, spread over cooled cake.

Copyright © 2016 Food for Health, All rights reserved.
November 2016
foodforhealth.massageplanet.com
Mailing address: 2513 Covington Ct., Murrysville, PA  15668
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Food for Health · 2513 Covington Court · Murrysville, Pa 15668 · USA

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