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I Think I’m In Trouble

by jughandle

Hello my name is Jughandle and I’m addicted to food.

Meat in particular

I’m in trouble because I enjoy writing this blog to my followers and I’m afraid that what I’m about to tell you might change that.  A few of you might not like what I have to say and will switch me off.  Please find out what I’m talking about before you do.

First I’ve got to mention that the mission statement for the Fat Farm is to shoot straight, point out and encourage anything that  supports healthy living and good food.  That last part is where I’m afraid I’m going to lose a few hard line carnivores.

Forks over Knives

If you, like me, are a touch over weight, maybe even obese and even those that seem to be healthy but are big meat eaters, then listen to what I’m telling you.  We are in serious trouble.  I haven’t checked my cholesterol in years, not because I’m an ostrich with my head in the sand, but mostly because I am among the 30,000,000 uninsured in this country.  No matter what the doctor would tell me, all it would do is worry me.  I can’t afford the drugs or the tests.

The movie Forks Over Knives is a HUGE Wake-up call.  Please watch this movie or read the book.  Please.

The movie points out that we can take charge and REVERSE the effects of diabetes, heart disease and even CANCER!

Studies show that test rats on a 20% animal protein diet tend to develop various cancers.  When the same rats are put on a 5% animal protein diet, the cancers stop developing and go away.  When returned to a 20% diet the tumors return.

Cha, cha, cha cha changes

The tone of Jughandle’s Fat Farm Blog is going to change to focus more on a plant-based diet.  I’m not yet comfortable with giving up meat completely, and I hate the term Vegan.  All I’m saying is that I’d like us to work together to save each others lives.  Who among us does not know some one that suffers from diabetes, heart disease or cancer, or is just plain fat?

This never was  intended as a light easy reading blog.  This blog is intended to make a difference in all our lives.

I really want you all to watch the movie, Forks Over Knives.  It is full of evidence to show that we need to eat a heavily plant-based diet not to save the animals (a noble cause), but to save our children and ourselves.   Watch the following trailer:

 

 

If I’m wrong about this please write and tell me. Or better yet, write me and tell me how to make this happen.  I’m a meat lover, I need your help – Jughandle

 

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8 comments

Kathy September 27, 2011 - 7:05 am

Jerry, Where did you see this movie? I would love to see it!
And I love meat, too, but have several “Meatless Monday” recipes I want to try. I agree we need a more plant based diet.
Thanks,
Kathy

jughandle September 27, 2011 - 8:41 am

Thanks for your remarks Kathy. The Farm needs more like you. Please share those meatless Monday recipes. I saw the movie Forks Over Knives on Netflix.

Mittie Wooden September 27, 2011 - 9:20 am

I am very interested in recipes for meatless meals.

Stephen September 28, 2011 - 5:36 am

Very interesting points. Thanks!

My blog:
rachat de credit http://www.rachatdecredit.net

jughandle September 28, 2011 - 6:25 am

Thank you Mittie. I’m not totally giving up the meat, just trying to see if a suitable option is available. I’m not even sure I can do it.

Kathy September 29, 2011 - 7:09 pm

I definitely will check out Neftlix for that movie! I have my “Meatless Monday Meals” at the office, so I will post them tomorrow. Thanks for keeping us educated Jerry!

kathy October 1, 2011 - 4:10 pm

As promised, here are my Meatless Monday recipes:

Meatless Hash and Eggs
posted by CrissyBear – 6/2/11

2 1/2 cups frozen shredded hash brown potatoes
1 1/2 cups frozen meatless crumbles
1 1/2 cups prechopped tomato — green bell pepper, and onion mix
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
Cooking spray
4 large eggs

Combine first 5 ingredients in a medium bowl.

Heat oil in a large nonstick skillet coated with cooking spray over medium heat. Add potato mixture, and cook 5 to 7 minutes or until potato mixture is thoroughly heated, stirring occasionally.

Form 4 (3-inch) indentations in potato mixture using the back of a spoon. Break 1 egg into each indentation. Cover and cook 10 minutes or until eggs are done. Serve with: Citrus-Jicama Salad (see recipe)

This recipe serves 4 (1 egg and 1 cup potato mixture).
PointsPlus™ Value = 7

Calories: 271; Calories from fat: 0.0%; Fat: 10.8g; Saturated fat: 2.3g; Monounsaturated fat: 4.7g; Polyunsaturated fat: 3g; Protein: 15.2g; Carbohydrate: 30.3g; Fiber: 3.9g; Cholesterol: 212mg; Iron: 3.4mg; Sodium: 527mg; Calcium: 59mg

Source: Cooking Light Fresh Food Fast Weeknight Meals

Artichoke Hummus Wraps

=== ARTICHOKE SPREAD ===
1 can artichoke hearts – (14 oz) — drained, halved
1 cup canned chickpeas — drained and rinsed
1/3 cup tahini
1/3 cup fresh parsley
1 medium garlic clove — coarsely chopped
1 1/2 tablespoons fresh lemon juice – (to 2)
=== WRAPS ===
1 1/4 cups thinly-sliced green cabbage
2 medium carrots — shredded (3/4 cup)
1/2 medium green bell pepper — thinly sliced
3 tablespoons plain low-fat yogurt
1 tablespoon chopped fresh parsley
1 tablespoon finely-chopped red onion
2 teaspoons fresh lemon juice
6 flour tortillas – (10″ dia)

To make artichoke spread, in food processor or blender combine all artichoke spread ingredients and 2 tablespoons water. Process until mixture is almost smooth but retains some texture and is slightly thicker than hummus. If necessary, add water by teaspoonfuls to thin. Season with salt and pepper. Refrigerate if not using immediately.

In medium bowl, combine cabbage, carrots, pepper, yogurt, parsley, onion and 2 teaspoon lemon juice. Season to taste with salt and pepper, and mix well.

In large skillet, warm each tortilla over medium heat just until soft and flexible, about 1 minute per side. Spread some artichoke mixture over each tortilla, leaving 1/2-inch border. Top with cabbage mixture, dividing equally. Fold up one or both ends of tortilla over filling, then roll each sandwich into bundle. Serve immediately.

6 servings.

358 Cal; 13g Prot; 10g Total Fat (2 Sat. Fat); 53g Carb.; 0mg Chol; 475mg Sod.; 9g Fiber.

Sweet Potato and Black Bean Tacos

Ingredients:

2 tablespoons safflower oil
1 large sweet potato (or 2 small), peeled and cubed
1 red pepper, diced
1 garlic clove, minced
1/2 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground coriander
1 teaspoon oregano
1 15-oz can black beans, drained and rinsed
1 large tomato, diced
salt and pepper
8 small tortillas
1 avocado
1 handful chopped cilantro

Directions:

In a large skillet, heat the oil over medium heat. Add the sweet potato and saute until almost soft. Add the red pepper, garlic, and all spices. Saute 3 minutes. Stir in the beans and tomato and cook 3-5 minutes. Add salt and pepper to taste. Slightly toast both side of the tortillas in the oven on broil (this will only take a few minutes- watch them carefully!) Spread the sweet potato mixture on the tortillas. Top with avocado and cilantro

Onion Tart

The earthy flavor of this tart, with touches of feta tang, pairs beautifully with a peppery, nutty salad—and we’ve suggested just that.

Other Time: 1 hour, 10 minutes minutes
Yield: 4 servings (serving size: 1 wedge)

Cost per Serving: $2.45

Added 3-4 slices of cooked bacon
1 tablespoon olive oil
2 1/2 pounds onion, sliced
2 tablespoons chopped fresh thyme
3/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 (14.1-ounce) package refrigerated pie dough (such as Pillsbury)
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
1/4 cup (1 ounce) shredded reduced-fat Swiss cheese
1 large egg, lightly beaten

1. Preheat oven to 425°.

2. Heat oil in a skillet over medium-high heat. Add onion, thyme, salt, and pepper; cook 20 minutes, stirring occasionally.

3. Roll dough out on a parchment paper-lined baking sheet. Sprinkle feta cheese in center, leaving a 1 1/2-inch border; top with onion. Sprinkle with Swiss cheese. Fold piecrust border up and over onion mixture, pleating as you go, leaving a 6-inch-wide opening. Combine egg and 2 tablespoons water; brush over dough. Bake at 425° for 25 minutes or until golden. Cool for 10 minutes.

CALORIES 402 ; FAT 18.9g (sat 6.7g,mono 6.8g,poly 3.7g); CHOLESTEROL 13mg; CALCIUM 146mg; CARBOHYDRATE 51.4g; SODIUM 676mg; PROTEIN 7.6g; FIBER 5g; IRON 0.8mg

Italian vegetable hoagies
Eating well

•1/4 cup thinly sliced red onion, separated into rings
•1 14-ounce can artichoke hearts, rinsed and coarsely chopped
•1 medium tomato, seeded and diced
•2 tablespoons balsamic vinegar
•1 tablespoon extra-virgin olive oil
•1 teaspoon dried oregano
•1 16- to 20-inch-long baguette, preferably whole-grain
•2 slices provolone cheese, (about 2 ounces), halved
•2 cups shredded romaine lettuce
•1/4 cup sliced pepperoncini, (optional)
Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.

Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.

To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.

Per serving: 264 calories; 8 g fat ;14 g protein; 8 g fiber;

Fiesta Casserole
Big book of Casseroles, Vollstedt
Serves 6-8

1 yellow onion, chopped
2 large eggs, beaten
1 C ff cottage cheese
1 4 oz can chopped green chilies, drained
2 T C fresh cilantro or parsley
1 /4 t ground cumin
Pepper to taste
12 corn tortillas, cut into 3/ 4 inch strips*
1 16 oz can ff refried beans
3 medium tomatoes, seeded, sliced, and drained

2 C grated ff Cheddar cheese
2 C grated ff Monterey jack cheese
Toppings:
Chopped black olives
Sliced green onions
Ff sour cream

Preheat the oven to 350. Sauté the onion over medium heat in a nonstick skillet until tender. Set aside. Combine eggs, cottage cheese, chilies, cilantro, seasonings, and cooked onion. In a 9x 13 baking dish sprayed with pam, add half of each of the following in layers: Tortillas, cottage cheese, beans, tomatoes, cheese. Repeat. Bake, uncovered, until bubbly, 30 -40 minutes. Let stand 10 minutes before serving

Greek Inspired pasta
Womenheart’s all heart family cookbook

12 oz penne pasta (cooked and drained)
2 t evoo
1 clove garlic, minced
1 /2 C sun dried tomatoes, rehydrated
2 T chopped fresh parsley
2 5 oz bags baby spinach
4 oz ff feta, crumbled
½ C kalamata olives, pitted

Heat the oil over medium heat in a medium saucepan. Add garlic and cook for 2 minutes. Add tomatoes, parsley, basil, and cook, stirring occasionally, for 2 minutes longer.
Add remaining ingredients and toss to coat well.

I just used garlic powder and tossed everything together. It was good, if very light. Would be good at a potluck. The sundried tomatoes were a nice touch.

Spaghetti with slow roasted cherry tomatoes, basil, and parmesan cheese
The tomato Festival Cookbook
Via 150 best American recipes
Serves 4

4 t evoo.
1 large white onion, cut into 1 /2 inch dice
6 garlic cloves, smashed and peeled
18 fresh basil leaves, cut into ribbons
1/8 t crushed red pepper flakes
48 ripe cherry tomatoes
1 pound spaghetti,
2 C arugula or spinach, lightly packed
1 /2 finely grated soy parm cheese

Preheat the oven to 350 degrees.
heat 2t of the oil in a large skillet over medium heat. Add the onion and garlic and cook, stirring occasionally, until tender, about 5 minutes. remove from heat. Add basil leaves and red pepper flakes and stir well.

Toss tomatoes with 2 teaspoons of oil and a dash each of salt and sugar and place in a roasting pan. Roast until tender, but not falling apart, 30 minutes, stirring once.

Cook the pasta. Heat the tomato mixture in a large saucepan over low heat. Add in the pasta , arugula, basil, and toss well.
Serve immediately with Parmesan sprinkled on top.

Slighty spicy Black bean burgers
(adapted from a recipe found on recipezaar)
serves 6-8

2-15 oz cans black beans, rinsed and drained
1 cup frozen corn
1-2 tsp chopped garlic
1/2 c finely chopped onion
1/4-1/2 tsp cumin
7 oz can chopped green chilies
1-1/2 tsp chili powder
2-4 Tbsp salsa
1/2 cup cooked rice
1/2 c cooked oats
up to 1/4 cup flour if mixture seems too wet

Mash 2/3 of the beans very well; add everything except the grains/flour and mix well. This incorporates the seasonings evenly. Then add the grains/flour.
I prefer to chill the mixture at this point, but it isn’t necessary.
Form into burgers. Spray non-stick pan, then spray the top side of the burger. Saute on med heat til nicely browned. Spray the top of the burgers before flipping over to finish cooking.

We make a double batch, then freeze the extras in individual sandwich baggies on a sheet tray. Once frozen, put each of the baggies into a gallon sized baggie. Easy to grab for work lunches!

Pasta Primavera W/ Beans & Chick’n
Course: light meals
PointsPlus™ Value: 6
Servings: 8
Level of Difficulty: Easy

Adapted from DreamFields Pasta

8 oz uncooked whole-wheat pasta
4 item(s) Morningstar Farms® Veggie Original Chik’n Tenders
1 cup(s) cooked broccoli, chopped
1 cup(s) Carrots, chopped
1 tsp dried Basil
10 oz cooked frozen spinach, squeezed dry & chopped
1 item(s) (medium) bell pepper(s), or summer squash chopped
1/2 cup chopped onion
1 1/2 cup(s) cooked white beans
3 Tbsp shredded parmesan cheese
2 tsp olive oil

Instructions

Cook pasta & drain. Mean while cook chick’n according to package directiosn & chop. Also steam carrots, broccoli & peppers. Stir all ingredients together. Sprinkle with parmesan cheese.

Peppers with Mediterranean-Spiced Quinoa
PointsPlus™ Value: 7
Servings: 6
Ingredients

14 1/2 oz canned diced tomatoes, Italian-style, undrained
1 cup(s) quinoa, rinsed if indicated on package
1 cup(s) water
1 tsp table salt
4 medium sweet red pepper(s), chopped, lightly steamed
10 medium olive(s), kalamata, chopped
1 cup(s) canned chickpeas, rinsed and drained
1/3 cup(s) reduced-fat feta cheese
1 cup(s) basil
2 tsp shredded parmesan cheese
1 Tbsp walnut halves
1 tsp olive oil
1 tsp dried oregano
1/8 tsp onion powder
1/8 tsp garlic powder
1 cup(s) Boca Ground burger, cook through

Instructions

Make pesto w/ basil, parm, olive oil, & walnuts. Cook quinoa with 1 cup water & can of undrained tomatoes with onion & garlic powder, oregano & black pepper. Bring to boil then reduce heat to med-low & simmer til liquid absorbed, about 15 min.
Mix peppers, pesto, chickpeas together w/ olves. Mix all together when quinoa is done.
Portion out meals & sprinkle w/ feta.

**These are supposed to be stuffed peppers but I made them as deconstructed stuffed peppers for ease of eating at work.**

Red Bean Burgers

1 1/3 cups dark red kidney beans
1/2 cup cooked short grain brown rice
1/2 cup oats
2 Tbsp. whole wheat flour
1 small onion
1 clove garlic
3 pieces pickled jalapeno
1 Tbsp. tomato paste
1/2 tsp. salt
1/4 tsp. oregano
1/4 tsp. cumin

Put onion and garlic into food processor and pulse to chop coarsely. Add oats, rice, flour, tomato paste, jalapenos, and spices and process again until just incorporated. Add beans and pulse til ingredients are evenly combined, with a slightly chunky or coarse consistency. Lightly grease a baking sheet and scoop mix out onto it in six piles. Shape into burgers. Bake at 425 for 15-20 minutes. When bottoms lightly browned and beginning to get crisp, turn and cook 15 more minutes until other side is brown.

Quick Spinach-Split Pea Cakes

Vegetarian Times Issue: February 1, 2004

These are delightful burgers, Crescent Dragonwagon writes: firm-textured, mild and pleasing, with a base of spinach and split peas, reminiscent of a nonspicy falafel. They are simple and they satisfy, especially when put on a nice bun with tomato and a dressing. To make a vegan version of these cakes, omit the egg, add 1 tablespoon chickpea flour (also called besan) to the split pea soup and use an additional 2 tablespoons of water. Eat the cakes hot or cold. Reprinted from Passionate Vegetarian with permission from Workman Publishing.
SERVES 3 TO 4

Ingredient List
1 5-oz. pkg. dehydrated split pea soup
1 1/2 cups boiling water
3 1/2 oz. sesame crackers
1 large egg
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry

Directions
Place split pea mix in a food processor, and pour boiling water over it. Let stand for 3 minutes.
Add crackers, crumbling them coarsely into split pea mixture. Add egg, and process, pausing to scrape down sides of processor to make a smooth, well-combined and thick mixture. Add spinach, pulsing to combine. Spray hands with nonstick cooking spray, and form mixture into 12 to 15 patties, 2 to 3 inches in diameter and about 1/2-inch thick.
Heat a nonstick skillet over medium heat. When pan is hot, add 4 cakes and cook for 2 minutes, or until slightly browned. Flip over, and cook for 1 to 2 minutes more. Repeat with remaining cakes, and serve.

Nutritional Information
Per Serving: Calories: 240, Protein: 12g, Total fat: 3g, Saturated fat: 1g, Carbs: 41g, Cholesterol: 55mg, Sodium: 990mg, Fiber: 6g, Sugars: 3g

Quinoa-Stuffed Peppers

Ingredients:
1 medium onion, finely chopped (1 cup)
2 tablespoons olive oil
2 ribs celery, finely chopped (1/2 cup)
1 tablespoon ground cumin
2 cloves garlic, minced (2 teaspoon)
1 10-ounce package frozen chopped spinach,
thawed and squeezed dry
2 15-ounce cans diced tomatoes, drained, liquid reserved
1 15-ounce can black beans, rinsed and drained
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 1/2 cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed

Directions:
Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and saute 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.

Preheat oven to 350 degrees F. Pour liquid from tomatoes in bottom of baking dish.

Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.

Makes 8 Servings Nutritional Info Per Serving: Calories 279, Carbs 36 g, Fat 10 g, Fiber 10g, Protein 14 g
juwel50

Sloppy Lentils (veg*an)

Crissy’s Note: I usually serve this on toasted rolls with a fresh batch of coleslaw.

1 tablespoon olive oil
1 medium yellow onion — chopped
1 small red or green bell pepper — seeded and chopped
1 tablespoon chili powder
1 1/2 cups lentils — picked over and rinsed
1 can crushed tomatoes
3 cups water
2 tablespoons low sodium soy sauce
1 tablespoon prepared mustard
1 tablespoon light brown sugar
1 teaspoon salt
freshly ground black pepper

Heat the oil in a skillet over medium heat. Add the onion and bell pepper, cover and cook until softened, about 5 minutes. Add the chili powder, stirring to coat.

Transfer to slow cooker. Add the lentils, tomatoes, water, soy sauce, mustard, brown sugar, salt and pepper and stir to combine. Cover and cook on LOW for 8 hours.

This recipe serves 6.
PointsPlus™ Value =

212 Calories; 3g Fat; 15g Protein; 34g Carbohydrate; 16g Dietary Fiber

Slow Cooker size: 3-1/2 to 4 quart

jughandle October 2, 2011 - 9:43 am

Thank you Kathy – I will post these individually over the next week or 2.

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