Food is medicine for all of us, regardless of our lifestyle and health, but especially for those of us living with chronic health issues.   Mikaela’s mom, Sam, is one of the 26 million Americans that has Chronic Kidney Disease (CKD) and one of the 110,000 Americans currently waiting for an organ transplant.  In an effort to help out, we often prepare meals that will support her health and meet her specific nutritional needs.  Of course, we also have to taste-test the meals before we hand them over…

This recipe has become a staple both for those of us on a CKD diet, and those not.  It’s a quick and delicious meal for even the busiest of us.  Made of simple, whole, nourishing ingredients, this omelet can be made in under 20 minutes, can be made ahead of time and refrigerated for meals throughout the week, and can even be cut into slices to serve as a breakfast-on-the go when needed.

While the epidemic of type 2 diabetes and high blood pressure continues to rise, more and more of us will will be affected by kidney disease.  Hopefully, more of us will also realize that food is, at its best and most effective, a preventative medicine to be used as disease-blocker.

Apple Onion Omelet
Adapted from Davita

Ingredients
3 eggs
1/4 cup + 1 tbs unenriched rice milk (for those not on a CKD diet, any type of milk is fine)
freshly ground black pepper to taste
1 tablespoon butter
3/4 cup onion, sliced very thin (sweet onion recommended)
1 large semi-sweet or sweet apple, peeled, cored, and thinly sliced
2 tablespoons grated cheddar cheese

Method
Preheat oven to 400º F.  Beat eggs with milk and ground pepper in a small bowl; set aside.  Over medium heat, melt butter in small, ovenproof skillet.  Add onion and apple to the skillet and sauté until onion becomes translucent, about 7 to 10 minutes.  Spread out the onion and apple mixture evenly in the skillet and sprinkle cheddar cheese over it.  Pour egg mixture evenly into the skillet and cook over medium heat until the edges begin to set, about a minute or two. Transfer skillet to the oven and bake until the center is firmly set, approximately 10 to 12 minutes. Cut omelet in half and slide each half onto an individual plate.

We love this bright and light dish not just because it provides healthy protein, cancer-fighting cauliflower, and anti-inflammatory spices, but because it does so with a ridiculous amount of flavor.  If you haven’t cooked with panch phoran, a spice blend used in Bangladesh and Eastern India, then you’re in for a real treat! Panach phoran is a blend of fenugreek, Nigella seed (aka: kalonji), cumin seed, radhuni (sometimes replaced by mustard seed), and fennel seed in equal parts, that you can mix on your own or purchase at an Indian market. This recipe is also very budget- and calorie-friendly, and makes for a great main dish (served with whole grains and green veggies), side or snack.

Cauliflower Dal with Panch Phoran
From FatFreeVegan

Ingredients
1 1/2 cups masoor dal or red lentils
4 cups water
1 teaspoon turmeric
1 teaspoon salt (or to taste)
1/8 teaspoon grapeseed oil (or grapeseed oil spray)
1 tablespoon panch phoran (If you want a more assertive panch phoran taste, grind an additional 1/2 tablespoon of it and add it during the last 10 minutes of cooking.)
1 large onion, diced
2 cloves garlic, minced
1/8 teaspoon red pepper flakes
1 teaspoon ginger paste (or 1 tsp. minced ginger)
16 ounces diced tomatoes (or 1 can)
1 head cauliflower, cut into small florets)
1/2 cup water

Method
Pick over and rinse the lentils and add them to a pot with the water and turmeric. Bring to a boil and reduce heat to low. Simmer until the dal is tender, about 20 to 35 minutes. When done, add salt and set aside.

While the dal is cooking, prepare the vegetables. Heat a large, deep skillet, preferably non-stick. When hot, add the canola oil and shake it to spread it around. Add the panch phoran and stir. (You may instead use oil spray; spray before and after adding the panch phoran.) When the first seed pops, immediately add the onion, garlic, pepper flakes, and ginger paste. Stir and cook until the onion softens, about 2 minutes. Add the tomatoes, cauliflower, and water, and stir. Cover and cook until the cauliflower is just tender, about 10 minutes.

When the dal and cauliflower are both done, add the dal to the cauliflower mixture. Stir well, and check seasoning, adding more salt if needed. Simmer gently for about 10 minutes to allow flavors to blend. Serve hot, over rice if desired.

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This baked oatmeal is extremely versatile, easily adjusted for personal taste and dietary needs. Any fresh, frozen or dried fruit will work in this recipe, and the spices can be changed to fit your preferences. The ingredients are already egg-free; to further accommodate special diets, you can use use gluten-free oats, choose any type of milk (dairy or otherwise), and/or leave the nuts out.  This is a perfect meal for a brunch potluck — which exactly where Mikaela recently brought this strawberry almond version!

Strawberry Almond Baked Oatmeal

Ingredients
2 cups rolled oats
1/3 cup packed brown sugar
2 tsp baking powder
1/2 tsp cinnamon
3/4 tsp salt
1/4 tsp ground ginger and/or nutmeg
3 tbs finely ground flax seeds
1/4 cup warm water
1-3/4 cups almond milk
1/4 cup maple syrup
1 cup diced fresh strawberries
chopped or sliced almonds for topping

Method
Preheat the oven to 350-degrees. Lightly oil an 8″ square baking pan. In a large bowl, combine the oats, brown sugar, baking powder, cinnamon, salt and ginger and/or nutmeg. Set aside. In a small bowl, stir the flax meal into the warm water. Set aside. In another small bowl, whisk together the milk and maple syrup. Add this to the dry ingredients, followed by the flax mixture. Stir until just combined. Fold in fruit until evenly distributed. Spread the mixture in the baking pan and bake for 45-60 minutes, or until a toothpick inserted in the center emerges clean. Cut into squares, top with chopped fruit and nuts and warm milk.

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Growing up, my grandma, who, even if she hadn’t lived through the depression would have been very thrifty, often used up wilting vegetables in a “kitchen sink lasagna.” You’d never know what you’d find in there — celery, broccoli, carrots, she showed no discretion at all, believing that the tomato sauce and cheese would blend it all together anyway.

While I’ve inherited her commitment to not wasting food, I do try to keep flavors and textures in mind, preferring to create soups and chilies, depending on the veggies on-hand. This dairy-free casserole has also become a great way to stash vegetables. In addition to the veggies listed below, I’ve also added carrots, zucchini, kale and collards (finely chopped), spinach, corn and even radishes. Of course, I do so believing that the creamy and decadent sauce in the casserole blends it all together anyway…

Curry Cashew Casserole
From Urban Vegan
Ingredients
1/2 cup plus 1 tbsp cashew butter
1/2 cup rice milk
2 tbsp fresh basil, chopped finely
1-2 tbsp red curry paste
1 head broccoli, chopped into 1-inch pieces
15 oz can diced tomatoes, including juice
15 oz can chickpeas, drained and rinsed
1 large onion, chopped
1/4 tsp salt

Optional
8 ounces mushrooms, sliced thinly
1 red or yellow pepper, sliced thinly
1 yellow squash, sliced thinly

Method
Preheat oven to 400 F. In a bowl, whisk together the cashew butter, rice milk, and basil. Add curry paste in small increments until you reach the desired heat. Mix together until clumps are gone. Add the rest of the ingredients, mix until combined and well-coated. Pour mixture into a large casserole dish. Cover with foil and bake for 40 minutes. Take the foil off and bake for another 15 or so until the sauce is thick. Serve with your favorite whole grain.

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Whether for health, environment or financial reasons, it seems like more and more people are looking to incorporate “Meatless Mondays” in their homes.  We’ve had lots of requests for plant-based meals that meat-lovers will enjoy, and this “no-meat loaf” is one of the first places we suggest people start.  It’s quick, easy, goes with all your favorite sides, and it includes an ingredient that most omnivores haven’t tried, but should: tempeh.  Made of fermented soybeans, tempeh is equal in protein quality to animal foods, but without the saturated fat and cholesterol, and with lots of healthy fiber.  It’s loaded with other vitamins and minerals, and had a nutty chewy texture that easily absorbs flavors.  Read more about tempeh, it’s nutrition and other health benefits, as well as serving ideas at WHFoods.com.

Tempeh No-Meat Loaf
From the Macrobiotic Foundation of Central Florida

Ingredients
1 lb tempeh
1 tbs olive oil
1/2 cup whole wheat bread crumbs
1/2 cup rolled oats (or 1/4 cup oats plus 1/4 cup wheat germ)
2 ribs celery, with leaves, finely chopped
2 carrots, grated
1 medium onion, finely chopped
3 garlic cloves, minced
1/3 cup nutritional yeast flakes
1/3 cup tahini
1/4 cup tamari soy sauce
1 tsp each of dried basil, oregano, turmeric, and thyme, plus a dash of black pepper
1/4 cup good quality ketchup

Method
Preheat the oven to 350 degrees. Lightly oil a 9 x 5 loaf pan. Heat the oil in a large skillet over medium flame. Add the celery, carrot, onion, and garlick and cook for 5 minutes. Remove from the heat. Put the tempeh in a large bowl and mash well. Add the yeast, tahini, tamari, all of the dried herbs, and the ketchup. Stir until well mixed. Add the bread crumbs and the cooked vegetables and mix well. Press the mixture firmly into the prepared loaf pan. Bake for 45-50 minutes. Let the loaf stand for 5 minutes, then invert onto a serving platter to unmold. Cut into slices and serve with millet mashed potatoes and gravy.

Add bang to your oatmeal buck with quinoa. Quinoa (pronounced KEEN-wah) is especially good for the heart because it’s a whole grain, provides low fat protein and contains high fiber. It also delivers a balanced set of essential amino acids, making it an unusually complete protein source.

Adding this superfood to your oatmeal will keep you feeling full and energized throughout the morning. Love your heart even more with the inclusion of fruit and cardiovascular-system supporting spices like nutmeg and cinnamon.

Fruity Quinoa Oatmeal
Ingredients
1/4 cup quinoa, rinsed
1 cup rolled oats
2 1/2 cups water
1 small apple (with peel on), diced
1/4 cup dried dates, diced
agave or maple syrup, or honey
cinnamon and/or nutmeg
milk

Method
Combine the water and quinoa in a saucepan and turn the heat to high. When the water boils, turn the heat to low, and simmer for ten minutes. Add oatmeal, and cook, stirring often, until the water is just absorbed, about five-to-ten minutes. Add apples and dates. Stir, cover the pan, and turn off heat. Let set for a few minutes. Serve with syrup, spices and milk.

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