chef wendell Archives

You can find more from all of today’s “Life.Style.Live!” guests at the links below:

Today, Chef Wendell Fowler introduced us to the ancient plant-based protein, tempeh. He also shared other protein alternatives to meat and showed us how he uses them to make burgers, tacos, BBQ strips and pasta with spaghetti “meat sauce.” Here’s more from him:

Can a Plant-based diet Mitigate Climate Change: Exploring Meat alternatives?

“Eat more veggies!” may not be what we want to hear, but we still need to hear the plea. Want to make a difference in our world today? How we eat is scientifically connected to climate change and involves meat consumption. Here’s why.

Specifically, The New York Times reported, “Meat and dairy, particularly from cows, have an enormous impact with livestock accounting for around 14% of the world’s greenhouse gases each year, that’s roughly the same emissions from all the cars, trucks, airplanes and ships combined in the world today.” Cow flatulence! Oh the humanity!

Good news! After a tumultuous year of abnormal weather events due to climate change, experts say we can slow it down by eating more plants and less meat. Yes, eating smaller amounts of lean meat is cool. When possible, buy local at farmer’s markets and shake the hand of a family farmer.

2021 was the worst for weather in our country’s history, according to National Oceanic and Atmospheric Administration (NOAA)
It’s well-known producing animal-based foods generates more greenhouse gas emissions than plant-based foods.
Greenhouse gas emissions could be reduced greatly if we switched a more plant-based diet.

So where do you get your protein?

To determine your daily protein intake, multiply your weight in pounds by 0.36.
Research shows all plants contain protein and at least 14% of the total calories of every plant are protein.
Spinach and broccoli contain more protein per calorie than steak.
Per calorie, spinach is about equal to chicken and fish. (Wholefoods.com)

Plant protein sources:

One cup of tempeh contains 31 grams of protein.
Nutritional yeast flakes

Tofu
Quinoa
Buckwheat
Chia, flax, hemp
Seitan (Wheat meat-wheat gluten)

Protein Powders
Lentils, black beans, chickpeas. Almonds, peanuts
Impossible Burger, Beyond Meat (Not on tabletop)

Creamy Slaw: (Side dish for sandwiches)

Ingredients:

½ white cabbage, shredded
2 carrots, grated
4 spring onions, chopped
2 tbsp raisins
3 tbsp low-fat mayonnaise
1 tbsp Dijon
Pinch of Himalayan salt
1 tsp. stevia powder

Directions:

Put cabbage, carrots, onions and raisins in a large bowl and stir to combine.

Mix mayo with mustard in another small bowl and drizzle over the veg. Fold everything together, then season.

Make 2022 the year to get back into the kitchen and explore cooking plant-based meals for the family.

Make the New Year’s resolution to be a rebel and learn to cook from scratch by mastering this basic “go-to” plant-based meal.

Kitchari is a traditional ayurvedic recipe, detoxifies, is gentle on digestion, packed vitamins, fiber and bold flavor. It’s great for balancing body, mind, and soul.

Benefits of eating fibrous Kitchari:

Eliminate accumulated toxins from the mind and body tissues.
Improve digestion and restores regular bowel movements.
Removes heaviness or congestion in the body.
Support a healthy body weight or weight loss.
Improve energy and vitality.
Promote overall health and wellness.

Source: Healthline.com

Cleveland Clinic: following a plant-based diet has significant health benefits when done correctly. “No matter when you start, a diet focused on plant foods will help you work toward the prevention of many illnesses and feeling better overall.”

If followed properly, a whole-food, plant-based diet limits the use of oils, added sugars and processed foods, leaving only whole foods to provide nutrition. This maximizes nutrient intake and virtually eliminates foods that can lead to poor health outcomes.

History of Kitchari (Ayurveda: 5000-year-old medical model)
Prepare ingredients and discuss the nutritional benefits.
White basmati rice vs quinoa-how to cook.

health.clevelandclinic.org/is-a-plant-based-diet-right-for-you

Kitchari

Kitchari is an easy-to-digest traditional rice/quinoa and bean dish. In this recipe, we use the heavy cream of the orient; delicious, creamy coconut milk and coconut oil.

Ingredients:

1 cup rinsed red lentils, split yellow mungdal/moong dahl, or quinoa (Protein, fiber, B-vitamins, iron)
2 cups cooked California long grain basmati rice (Quinoa would work fine too.)
1/2 cup chopped almonds (E, healthy fats, fiber)
3 tbs. organic unrefined virgin coconut oil
2 tbs. coconut milk (Cream of the orient)
1 inch piece of fresh ginger root, peeled, chopped well (Anti-inflammatory, anti-nausea)
1 tsp. crushed fennel seed
1 tsp. crushed cumin seed
1 tsp. cinnamon powder
Pinch of cayenne
½ tsp. turmeric powder (Anti-inflammatory, anti-cancer)
1 cup assorted, washed veggies: peas, carrots, cauliflower, red peppers, zucchini
(Cut uniformly so everything cooks evenly)
Cilantro leaves for garnish (Helps the body get rid of heavy metals)
Chopped green onions for garnish
Slivered almonds for garnish

Directions:

First wash and rinse lentils. In saucepan, heat 9 cups of water until it boils; add the red lentils and rice. Cover and cook for 25 minutes.
If using quinoa cook separately.
In another pan, heat 1 tbsp. coconut oil on medium and add the fennel, cumin, caraway, cayenne, ginger, turmeric, cayenne, cinnamon.
Add veggies to the spices once the spices are roasted.
Over medium-low heat, briefly sauté the vegetables being sure not to overcook and destroy the vitamins and digestive enzymes.
Add the rice, beans and coconut milk then gently mix. Do not over mix.
Salt to taste.
Plate and garnish with almonds, green onion and cilantro.

For more from Chef Wendell visit, Chefwendell.com.

It’s all about cranberries today in the kitchen with Chef Wendell!

He made a simple cranberry relish that anyone can try at home, and showed us a few ways to use it other than with a turkey.