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


Next Meeting:
Wednesday, October 26, 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 26 Meeting

1) Spices + Herbs: Roberta Woodfork and Donna Whiteside will lead this topic. What suggestions do you have to add to the discussion?
2) Sweet potatoes + Yams: What's the difference? What's the nutritional value? I will share information. Do you have any recipes or cooking tips to share?
3) Thanksgiving, Nov. 24: What are your plans for eating and coping? Let's talk!

An afternoon of cooking, eating, and conversing!
Instructor: Lulu Herold, Lulu Cooks & Tells
What: Spinach Black Bean Enchiladas + Easy Microwave Cookies
When: Saturday, October 29, 2-4 p.m.
Where: Sally's kitchen
, 2513 Covington Ct., Murrysville
Cost: $5 (for ingredients)
r.s.v.p.; limited to 6 people

FYI: 2016 Meetings
Wed., Nov. 30: "Holiday Meal Plans"
Wed., Dec. 28: A potluck of Appetizers and Desserts! I reserved the adjoining room for more space, so bring a guest!

News & Info.

Plant-based Nutrition Support Group Directory: At our Sept. meeting, attendees indicated if they wanted to be included in a directory (I distributed the first draft). If you were not at the last meeting, but do want to be included in the directory, send me your contact information: name, email, address, phone.

DHA Supplement: In a recent video, Dr. Greger explains why he now recommends that people take 250mg daily of a pollutant-free source of long-chain omega-3 fatty acids (DHA) to preserve brain health. He notes: "as we age, our ability to make long chain omega-3's, like DHA, from short chain omega-3's in plant foods, such as flaxseeds, chia seeds, walnuts, & greens, may decline." [I now take DHA supplement and vitamin D3 daily, & B12 twice weekly.]

How about Calcium? Here's information from PCRM
explaining how "diets high in salt, caffeine, or protein—especially protein from animal sources—increase calcium losses." And, a chart with amounts of calcium in plant foods.

If you are interested in purchasing a Free-Mart Water Hydration System, contact Roberta Woodfork (, 412-871-5514)

For those who requested noodle recipes, here are several Asian-style from Forks Over Knives:

Wed., Oct. 19, 7-8 pm.
Meat-Free, One-Pot Meals: Recipes for simple yet tasty one-pot meals.

Where: McGinnis Sisters Specialty Market, Pittsburgh East - Monroeville, free but registration required.
Thursday, Oct. 20, 10 am.-2 pm.
Wellness Fair
for patients, caregivers, & staff to connect with wellness providers in the Pgh. area
UPMC Cancer Center
Where: Cancer Pavilion, Centre Ave., Pgh.

Friday, Oct. 21, 6:15 pm.
Vegan Potluck Dinner
Where: Temple David, 4415 Northern Pike Monroeville, PA
Sabbath worship: 7:30 pm. celebrating Sukkot, the Fall Harvest Festival
Speaker Jeffrey Cohan, Executive Director JewishVeg
Questions? contact Stan Beck, 412-491-0313
Open to all--you don't have to be Jewish to join in!
Wed., Nov. 2, 7-8:30 pm.
Preparing Plant-Based Holiday Meals: Yummy holiday recipes and meal plans!
Register via Franklin Regional Adult School
Wednesday, Nov. 9, 7-8 pm.
Healthy Plant-Based Meals
FREE Community Education Program, East End Food Co-op, Penn & Braddock Ave., Pittsburgh, PA
Speaker: Sally Lipsky

We discussed oil-free dressings at the Sept. meeting. And, we tasted my Balsamic Vinaigrette (approx. measurements; vary to taste): 1 c. balsamic vinegar, ½ c. Dijon mustard, ⅓ c. water, 1 tbsp. minced garlic, ½ tsp. minced ginger, ½ tsp. ground flax seed, ½ tsp. turmeric + black pepper, squirt lemon juice. Add herbs, spices, or sun-dried tomatoes.
More recipes, from the Forks Over Knives App:
Ingredients: pinch  cayenne pepper, sea salt, 1 c. orange juice, ½ c. cranberries, 6 Medjool dates.
Method: Blend orange juice, cranberries, & dates 'til a liquid. [Option: For cooked dressing, pour into a shallow pan; bring to boil, reduce heat to low, simmer 10-15 min. 'til thickens.] Add cayenne, salt to taste.

Ingredients: ¼ c. unsweetened applesauce, ground black pepper, 1 tsp. mild miso, ¼ tsp. ground cumin, ⅛ tsp. cinnamon, 2 tbsp.  apple cider vinegar, 1 tbsp. balsamic vinegar, ¾-1 tsp. Dijon mustard, 1 tbsp. maple syrup, ¼ tsp. sea salt.
Method: Place applesauce, miso, cumin, cinnamon, apple cider vinegar, balsamic vinegar, mustard, maple syrup, salt/pepper in an immersion blender, blend until smooth. If using a regular blender, you may need to double the batch for enough volume. Taste & adjust seasoning, sweetener, water.

Ingredients: freshly ground black pepper, ⅓ c. raw cashews, 1-2 tbsp. nutritional yeast, 1 tsp. chia seeds, ½ tsp. kelp granules, ½ tsp. capers, 1 clove garlic, ⅓-½ c. plant-based milk, 2 tbsp. lemon juice, 1½ tsp. maple syrup, ½ tsp. sea salt
Method: Combine cashews, 1 tbsp. nutritional yeast, chia, salt, kelp granules, capers, garlic, milk, pepper, lemon juice, maple syrup in blender; purée 'til smooth. Add more nutritional y
east, salt, pepper and/or garlic if desired. Refrigerate for up to 4 days.

COOKIES from Linda Jones
Ingredients: 3 bananas, 1 c. dates, 2 c. oats, c. applesauce, 1 tsp. vanilla, 1 tsp. cinnamon.
Method: Combine banana & dates in food processor. Add other ingredients. Let sit 15 min. Drop by tbsp's on ungreased cookie sheet. Bake 15-20 min. @ 350.
Options: replace dates with raisins or apricots; add peanut butter, add chocolate chips or nuts.

QUINOA SWEET POTATO PUDDING from Lulu Herold. Take a look at Lulu's latest posting: Lulu Cooks and Tells. She shares this recipe, as well as lovely photos from the July potluck meeting!

Copyright © 2016 Food for Health, All rights reserved.
October 2016
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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