Besides keeping you happy by eating high fiber foods and cure that agonizing cramp of being constipated – fiber will help with Blood Pressure, Heart Disease and Stroke. Did you know in America the people who get the real amount of fiber 25 – 39 grams a day is below 3%?
Fiber basically stays the same as it goes in and leaves your body. There is Soluble Fiber and Insoluble Fiber. Plant Based Foods usually contain both types of fiber. You have to find the right balance and not over doing the amount of fiber or the opposite will happen.
The correct amount would be 25 grams for women and 38 grams for men under 50 – the requirements change as you get older – but I beg to differ! Flaxseed Meal. 2 Tables spoons – 3.8 grams of fiber. Sprinkle on shakes, smoothies, salad, mix in with veganaise, breading veggies.
1.Chia Seed. 1 Tablespoon – 5.5 grams of fiber. Make Chia pudding, add to cakes and cookies as egg replacer.
2. Oatmeal. One cup cooked is 4 grams of fiber.
3. Pearled Barley. One Cup cooked is 6 grams of fiber. Add to soups, stews, salad, roasted vegetables. Some people even make barley tea.
4. Whole Wheat Pasta. One cup cooked is 6 grams. Add some avocado sauce, veggies plus some flax meal and have a full fiber meal.
5. Bran Flakes. One cup raw is 7 grams of fiber. Add to yogurt, smoothies, salads.
6. Pears. One Medium size pear is 5.5 grams of fiber. Make a Dr. Oz Green Smoothie that he talked about on his show. Add Water, Cucumber, a Pear, and some green veggies to have an all day drink to keep blood sugar even and not eat something bad.
7. Avocados. One half an avocado is about 7 grams of fiber depending on the size. Make a Ezekiel Toast with mashed avocado and radish.
8. Blackberries. 7.5 Grams of fiber per cup. Make some tasty jam by mixing with hot water or add to chia pudding.
9. Split Peas. 16 grams per cup of fiber cooked. Make a Popeye soup.
10. Lentils. Over 15 Grams of fiber per cup of cooked lentils. Best – Lentil Burgers, Lentil Meatballs, Lentil soup, Lentils mixed with rice and tomatoes with chips.
11. Black Beans. 15 Grams of Fiber per cup of cooked beans. Perfect for Black bean burgers, or just by themselves.
12. Lima Beans. 13 Grams per cup of cooked beans. Do you have any suggestions for a good recipe?
13. Artichokes. 10 Grams of fiber per medium cooked artichoke. Steam some artichokes, mix in some garlic with veganaise at the end.
14. Peas. 9 Grams of Fiber per cup.
15. Broccoli. 5 Grams of Fiber per cup. Who doesn’t like broccoli? Haha
16. Brussel Sprouts. 4 Grams of fiber in Cooked cup of sprouts. Shred them into salads. Roasting is goof, too.
17. Raspberries. 8 Grams of Fiber per cup. Yummo – even add to a slad or put on yogurt.
18. Apples. 4 – 5 Grams of fiber per average size apple.
19. Bananas. Average size banana 3 grams of fiber.
20. Carrots. 3 – 4 Grams of fiber per cup – plus low in calories.
Beets 3 Grams of Fiber per cup.
Chickpeas. 12 – 13 Grams of fiber per cooked chickpeas.
Quinoa. 5 Grams of Fiber per cooked quinoa.
Sweet Potatoes. 4 Grams of fiber for a cooked potato.
Dark Chocolate. 3 Grams of fiber per each ounce.
Garlic has been highly effective in helping people from viruses, to snake bites, infections, and high blood pressure. Traditional Chinese medicine has been using Garlic for Health over 5,000 years. Louis Pasteur wrote about the benefits of Garlic in 1858, using for antibacterial infections. Even help in the Wars to prevent gangreneDid you know most of Garlic is grown in California – Gilroy, CaliforniaThe reason Garlic has so many benefits is that when garlic is chewed or crushed when raw a enzyme secretes called allinase, a substance believed to bring so many health benefits.
Garlic has been proven in studies to reduce inflammation aiding people with sinus issues, swollen air passages, plus help with muscles.
Garlic has been effective against viruses, infections, fungi, common cold, diarrhea (but if you eat too much garlic might cause diarrhea), vaginitis, ear infections, and bronchitis.
Studies have shown that garlic will help prevent cancer of the colon and stomach.
Eating garlic will help lower your blood pressure. So will eating fresh spinach.
Cholesterol and Triglyceride levels can be reduced.
Garlic is friendly with Prostate Health.
Minimum 2 Cloves of raw garlic a day. If you cannot stomach them then add on top of salad, on your sandwich, last minute drizzle over food after cutting up.
There are several more tips about using garlic and I will update on here soon.
What have been some of your benefits from eating garlic?
Vegan Breakfast that is Not the Norm
This is my favorite Breakfast Item on the menu at Follow Your Heart Restaurant. Only thing is how often do you go out for breakfast with only serving this until 11 AM. I make it at home and change it around a little bit.
First off I always have beans made in my Pressure Cooker that I got on Amazon that works exactly as promised.
Since taking the eCornell course on Nutrition I always have tortillas on hand to make chips, Tacos or Huevos No Tanamos dishes.
- 2 Stalks Green Onions
- 2 - 3 Cloves Garlic
- 1 Cup of Beans
- ¼ Cup Water
- ½ t. Cumin
- 6 oz Tofu or Tempeh
- 4 - 6 Corn Tortillas
- Coconut Oil - Optional
- Cook Onions in Non Stick pan for 5 minutes until golden, add garlic for 1 minute.
- Add beans, water, cumin, and Tempeh and cook for 5 minutes more.
- Warm up tortillas, I use steam in microwave.
- Serve on tortillas.
- Can top with Cilantro, Tomatoes, Avocado, Salsa, Radishes, Olives.
You can also serve this up with some fruit, Vegan Sour Cream and cabbage on the side.
What is your favorite Unique Vegan Breakfast?
Drinking Water has many Health Benefits!
Your body makeup is 60% or more of water. Similar to the oceans of the earth. Keeping a constant water supply
helps your body organs function by absorption, circulation, digesting your foods, creating saliva, and movement of
nutrients throughout your big body system.
Drinking efficient amounts of water will increase your immune system.
You will become more productive – water on the brain. (Oxygen brings more energy.)
Improves your digestion
Alleviates headache – remember if you are drinking alcohol have a glass of water between.
You will think clearer
Body temperature will stay a healthy level. 98.6
Skin will be clear and have a youthful look.
Helps with weight loss. Feel hungry? Drink a glass of water!
Creates more energy in your muscles. (Helps with muscles cramps.)
Will move waste and have colon – smooth moves… What do you do to make sure you drink lots of water?
Plant Based Cooks with an emphasis on Vegan come up with so many unique ways to make food tasty.
These cooking tools will be with you a long time. Avoid the hype of buying all sorts of wasteful plastic gadgets that will end up in plastic land – meaning taking 20 plus years to break down.
Besides eating a handful of greens 3 to 6 times a day to give my veins that are Over Fifty healthy antioxidants we use theses items in our kitchen almost daily.
Besides having a great pair of scissors in your drawer, sharp knives, cutting board, bowls and hot pads – here are my favorite top three and we will ad more posts about some more.
Looking for an air fryer? I did some research and this is what I found. This is comparable to a air fryer being that the food comes out crispy. I use this to make pizza, potatoes, and veggies. Instead of buying an Air Fryer we bought this because the space to put food in the Air Fryer looked really small and had to use more oil.
The pan is light, easy to clean (just rinse off with soap or throw in dishwasher) makes crispy pizza, no having to flip or turn over, no grease or oil required, and non stick.
This Pan we use every single day – sometimes twice a day. The pan is PERFECT! I think it is the perfect gift to give someone because it is so practical! Free of harmful ingredients and will never chip, PFOA-free, triple-reinforced and guaranteed. Wash with warm soapy water when done. Makes perfect pancakes with non stick. Stays cool on the stove. Can put in the oven up to 500 Degrees.
This Kitchen Aid Mixer is a staple you will have in your kitchen for a lifetime. This is a very practical Wedding or Bridal Shower Gift. The Kitchen Aid is Mixer is Heavy! The bowl is great to make Gluten Free and Vegan Pizzas, Brads, Desserts or whatever your heart desires. Easy to clean.
What are some of your favorite kitchen gadgets? We have a hand mixer, hand wisk, forks and this mixer is the most efficient and believe it or not the mixer is faster to clean up than a hand mixer.
Eating Vegan and Plant Based Foods may take some getting used to but have a few experiments you will be glad that you chose the ffods you did.
More posts of the other kitchen items we use….
Parchment Paper Replacement
Saran Wrap Replacement ….coming soon.
Vegan Cooks use lots of Beans, Rice, Quinoa, Yogurt, Soups, Sauces that can take All Day to Make.
Cook Beans in 40 minutes. Just Add water and cover the Beans, push the button for beans, close the lid..
Walaaaa……Beans in 40 minutes now you can add them to your favorite recipe.
Now there is no excuse that cooking Vegan style takes to long or is too messy.
July 16 is Amazon Prime Day and this is the Pressure Pot to Buy that Works, Easy to Clean and Easy!
Plus, today there is a discount.
DEMU Pressure Cooker has 7 Multifunctions in 1 machine.
The Smart Program – Set Program Times, Delay Times, Cook Fish/Vegetables if you so desire.
Stainless Steel (18/8 inner cooking pot made from Grade 304 No chemicals – easy to clean out.
The Pot inside is easy to take out and clean.
If you decide at the last minute you want Bean Burgers or Garbanzo Bean Brownies for Dessert – go ahead – pop them in and 40 minutes later all the beans are cooked.
The pot holds 5- 6 Quarts.
If you want to make beans and leave your Pressure Pot – after the set time is done the Pot regulates the temperature to keep food warm.
Pressure lid lets out steam at the end and will not open until program is finished.
I have been using a really old crock pot and am so happy I upgraded to this machine, especially the bigger
5 – 6 Quart. I make my vegan food and then wrap up what I don’t use and save for another vegan feast.
Disclosure: 2015 the FTC released their new Rules for disclosure Compliance. The reason why these rules are set in place is to ensure readers or viewers of web media that the blogger is sponsored or endorsed or partnered with a different company. In blogging language/terms, the readers need to know if the blog is making money by sharing a product or product link.
By being in compliance of the FTC guidelines, please assume the following about the posts and links on this site. All or any of the links on Healthyoverfifty.com are affiliate links of which we receive a small compensation from sales of certain items.
Prices are exactly the same if you purchase through the affiliate link or if you purchase thru a non-affiliate link. You will not pay more clicking thru the link.
Do you have any recipes you would like to share that you have made using your Pressure Pot?
Is there another brand you prefer over the DEMU?
Let us know in your comments below.
We have searched everywhere for a Tasty and Healthy Gluten Free Vegan Pizza Crust.
We have bought Pizza Dough at Trader Joe’s which is Wheat and not Gluten Free, tasty but has wheat.
We purchased Pizza Dough in Frig Section at Whole Foods which is super hard to find – tasty but not
We have gone to every Italian Deli andd market and tried the Pizza Dough but still not Gluten Free.
Recipes online have lots of great ideas but not Vegan.
This Recipe is the BEST of all our searching.
- 1 Cup Warm Water about 110 F (1 Minute in Microwave)
- 1 teaspoon Stevia ( or Honey)
- 1 1/2 teaspoons Instant yeast (1 Package)
- 1 Teaspoon Baking Powder
- 1 Tablespoon Gum Gar
- 1 Tablespoon Olive Oil or Avocado Oil
- 1/4 Cup Almond Meal
What you need for the Gluten Free Flour Pamela’s Products Baking & Pancake Mix – 4 lb“>
Combine the Warm Water with Yeast and Stevia – whisk together.
Let the yeast mix sit for about 3 – 5 minutes. While this is sitting mix together
in Mixer on slow speed the flour, almond meal, baking soda and Guar gum.
Add the Yeast/Oil Mix and run the Mixer at Medium/Fast Speed approximately 5 minutes.
Oil a spatula and scrape the sides of bowl, making mixture into a ball and cover.
Let rise at least 30 minutes. I usually make in AM and let rise through the day.
Heat Oven to 425 F
Spray a little Oil Oil on Parchment Paper. Roll out the dough with wet or oiled hands.
When the crust is spread out poke all over with a fork. Let rise 10 – 15 minutes.
Pre Bake in Oven 15 – 20 minutes.
Add your toppings and bake 5- 10 minutes more.
This is the best recipe so far and I invented it myself!
The Pizza is approximately 12” round and is a little thicker than
a thin crust pizza and has a little more substance than a regular
gluten free pizza.
Let me know how yours turn out?
It’s lunch time and you only eat a Plant Based Diet. Tired of the same boring salad to prepare?
I found this idea looking through Dr. Gregor’s How Not To Die CookBook Click here to get the book.
I changed it up some by adding what I had around the kitchen.
I made this with Chili Powder, White Pepper and Coriander mixed with 3 cloves of
I put some avocado and Green Salsa on this as the finishing touches. It was so good!
Here is my Version of the Tempeh Vera Cruz Lettuce Wraps.
Makes 2-4 Servings Depending on how hungry you are and if you add more veggies.
Plain Tempeh 8 ounces, diced
2 t chili powder
2 t coriander
1/2 t white pepper
3 cloves garlic minced
1 or 2 jalapeno’s cut up
1/2 Tomato chopped
5 or 6 T of nori cut up
12 butter lettuce leaves – or can use tortilla wraps
Start by steaming the cut up tempeh for 15 minutes.
While tempeh cooking mix the spices in a bowl.
Heat 1/4 Cup of water in large skillet and cook the garlic
for a few minutes to soften. Add the nori, tomatoes,
jalapeno for 5 minutes to soften. Add seasonings and
tempeh cook for approximately 5 minutes and add
a little water if it evaporates.
Spoon on lettuce leaves and add a little avocado on each lettuce leaf
plus salsa. If you wish add some chopped cilantro.
This recipe will contribute to a serving of beans from the
Daily Dozen Requirement App.
Just made this today and the two others I shared it
with were very impressed.