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Cream of Mushroom Soup (minus the dairy!)

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Cream of Mushroom Soup, www.StyleNectar.com

 

This fabulous Cream of Mushroom Soup recipe is long overdue!  However, the best things in life are always worth the wait 🙂  My vegan take on the classic is a bowl of warm, savory goodness.  Rich, velvety and as always, simple to prepare.  

I love this dairy-free version of Cream of Mushroom Soup even more than the cream-based & lower-fat dairy-based recipes I made in the past.  This delicious soup gets it's luscious, creamy texture from the addition of cashews.  (Dairy contains many hormone-containing and cancer-promoting substances and there are strong associations between dairy consumption and prostate, ovarian, adult testicular and colorectal cancers. 1.) 

Lately, I often wonder if my tastebuds don't somehow know the difference between the foods that make me vibrant and healthy, versus those that don't.  I adore my new vegan way of eating that much.  It feels everyday like I get to have my cake and eat it too!  I definitely have not given up a thing, despite virtually elimating dairy, meat, sugar and refined grains in favor of G-BOMBS (greens, beans, onions, mushrooms, berries & seeds).  In fact I feel I've received a huge gift… the most delicious food I've ever made which happens to simultaneously make me feel amazing!  

Please enjoy a steaming bowl of my Cream of Mushroom Soup to make your insides as happy as your tastebuds!

PS. I almost neglected to mention:  "Mushrooms block tumor growth and have anti-estrogenic activity – regular consumption of mushrooms – as little as one mushroom per day – has been shown to decrease breast cancer risk by up to 60-70%." 2. 


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Cream of Mushroom Soup the Nutritarian way, www.StyleNectar.com

Cream of Mushroom Soup

Ingredients

  • 1 Tbsp olive oil
  • 
1 onion, chopped
  • 
2 cloves garlic, minced
  • 
10
    oz button mushrooms, coarsly chopped
  • 
10 oz cremini mushrooms,coarsly chopped
  • 
3-4
    c. vegetable broth (depending on how thick you want the soup)

  • 1/2 tsp dried thyme

  • 2 or 3 tbsp. dry white wine

  • 1 tsp (or to taste) Himalayen or Celtic Sea Salt

  • 1/4 tsp
    freshly ground black pepper
  • a handful of raw cashews (maybe 1/4 to 1/3 cup) depending on how thick you want the soup (soak overnight if you don't have a heavy-duty Vitamix blender- personally I soak then dehydrate all nuts as it removes enzyme inhibitors making them easily digestible & an active, live food with live enzymes/benefits galore.)
  • almond milk (1/4 c. give or take depending on how thick you want your soup) 

Method

  1. Heat the oil in a soup pot over medium heat. Add the onion
    and cook, stirring occasionally, about 4 minutes. Add the garlic and cook about 30 seconds. Add the mushrooms and cook until they release most of their
    liquid.
  2. Add the broth and thyme and bring to a boil. Reduce the heat
    and simmer for 10 minutes. 
  3. Stir in the wine, salt, and pepper and cook for 3
    minutes. 
  4. Turn off the heat and cool slightly. 
  5. Using a heavy duty blender, such as a Vitamix, add cashews, almond milk and soup to the blender (add soup in batches if necessary) and puree until smooth & silky. 
  6. Taste for desired richness and add more cashews or almond milk as necessary. Check seasonings. Warm through before serving if necessary.
  7. Enjoy!

 

Stay tuned for a to die for Mushroom Tapanade coming later this week…

You may also enjoy: Triple Berry Parfait with Cashew Cream!

 

Footnotes/References: 

1. www.DiseaseProof.com, Dairy and cancer

Dairy products contain many hormone-containing and -promoting substances. U.S. cheese consumption has increased 182% (almost 3-fold) in the past 30 years11, and the incidence of our hormone sensitive cancers has also increased. There are strong associations between dairy consumption and prostate cancer.12,13,14Interestingly, some studies have found that prostate cancer risk was elevated with increased consumption of low-fat milk specifically, suggesting that the potential threat to prostate health may be more closely linked to dairy protein than dairy fat.15,16 Ovarian cancer risk is also elevated by consumption of dairy products equivalent to three glasses of cow's milk per day.17,18 Butter use is associated with an increased risk of bladder cancer in women.19 Eating larger amounts of dairy products during childhood is associated with adult testicular and colorectal cancer.20,21 

Cow's milk is the perfect food for the rapidly growing calf, but foods that promote rapid growth promote cancer. Consuming dairy protein on a regular basis elevates blood levels of insulin-like growth factor (IGF-1).22IGF-1 is known to stimulate the growth of both normal and cancer cells, and there is a strong and consistent association between serum IGF-1 concentrations and prostate cancer risk.23 One study showed that men who had the highest levels of IGF-1 had more than four times the risk of prostate cancer compared with those who had the lowest levels.24 If you choose to consume dairy, minimize your intake to small amounts – dairy products are not essential for good health and carries potential health risks.

2. www.DiseaseProof.com, Strategies for Preventing Breast Cancer, 6 

Related articles
Being a Nutritarian
Strawberry Shakes & Mini Pizzas
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Get a killer body without killing yourself

My story of finding a life-changing program of fitness & nutrition I can sustain for life.

A couple of weeks ago I promised to share the 30 minute interval training workouts I do 3 times a week to achieve full body toning, strengthening and cardiovascular endurance.  Taken from the book, The Gold Coast Cure's Fitter, Firmer, Faster Program, by Andrew Larson, M.D. & Ivy Larson, the workouts are "a prime example that you absolutely do not need to jog or do any kind of high-impact cardio exercise to burn fat and stay lean"1. – a point crucial to my own story.

Finding a series of light workouts that deliver and can be done anywhere was beyond awesome. However, for me, it's just one part of the equation.  Discovering a nutritional program that fuels my body without leaving cravings behind is the other important element to a sustainable lifestyle of fitness and nutrition I can maintain easily for the rest of my life.  

My experience is the two components work together beautifully.  I don't count calories.  I don't dread or struggle to find time & energy for fitness.  Neither do I spend 2 hours a day working out (a la Gwyneth Paltrow) to maintain my ideal weight/shape.  It feels like a dream come true.  Plus it's delicious and fun.

Fitness has been integrated into my life for as long as I can remember- with the exception of my college days which were FAR from exemplary:-) My childhood consisted of years of gymnastics, dancing and an overall extremely active lifestyle.  Post college, my fitness routine was generally 3o minutes of cardio (running courses) 4 times a week, plus strength training, rotating through 4 primary muscle groups.  

 The post-college program sounds pretty good and far from excessive, right?  And, yes, it was effective for a while.  However, it fell short in two crucial ways:  

A) The program wasn't designed for longevity, which I learned 5 years ago when I suddenly began experiencing hip pains, knee pains, pains in the balls of my feet and in the little joints of my toes.  As sensible as my fitness program seemed, it had clearly stopped working for me.

&

B) It didn't incorporate the 3 key fitness & nutritional secrets which eliminate insatiable post-workout hunger that easily offsets any workout. 

As I mentioned at the beginning of this article, I now realize these two ideas work hand-in-hand.  However, it was the former, the pain, that first got my attention.  

It was very confusing!  I wasn't lacking determination or commitment, yet my body was suddenly trying to tell me something.  Once your cartiledge is gone you can't get it back, so I wasn't going to ignore the messages.  I began experimenting… feel free to read the details of my journey below, or just skip to my solution:-) 

First, I visited a foot doctor to be sure the issues didn't stem from my stride.  After purchasing a set of custom inserts for my running shoes, no relief.  Next I switched things up, signing up for a slew of group classes including kickboxing at a local gym, but being so fast paced, the ability to stay conscious of proper alignment to protect my joints was virtually non-existent.  I started yoga, at which I excelled easily due to my gymnastics background, however it exacerbated my hip issues and caused a new set of neck and shoulder problems.  I began to feel at a dead end.  We purchased an eliptical, but still, the same hip issues.  Then a bike.  And finally, I found a decent reduction in pain by rotating between the bike, eliptical and treadmill (eliminating running altogether) so as not to overexert any one part of my body.  I continued with the strength training.  While this plan worked quite well for alleviating the joint issues, I still hadn't figured out how to deal with the post-workout, seemingly insatiatable appetite response.  Was I working out too hard?  It turns out, for me, yes, that was part of it.  I reduced to only twice weekly workouts- my appetite plummeted along with an extra five pounds!  However, I wasn't sure that I was conditioning my body as thoroughly I wanted- then I stumbled across the Fitter, Firmer, Faster workout (& Dr. Fuhrman's Nutritarian lifestyle) and lived happily ever after:-)  It's truly a great workout, but sometimes I'll do ballet or pilates or just catch up on a TV show while riding the bike- the key is, I keep it light and fun, rotating between activities so as not to overstress any part of my body.  And…

5 years of experimentation later I'd learned 3 valuable keys to staying lean, fit and healthy for life.

1) Less can be more.  Working out excessively can put unecessary, irreparable wear and tear on the body over time while  fueling an unsustainable "Eat-to-Workout" cycle. 

  A light, full-body workout 3 times a week does the trick for me.  Sometimes I don't get to all 3 workouts and it's still ok!  Keeping the workouts efficient and gentle means I'm not fueling the "Eat-to-Workout" cycle to which so many of us fall prey…  A killer workout results in an insatiable appetite ~> requiring even more hours of fitness to offset ~> the accompanying time/energy committment become impossible to sustain resulting in burnout ~> or leading to injury/wear & tear on one's body ~> which inevitably catches up with us (as happened in my case).  

Again, I highly recommend the 30 minute workouts in the book, Fitter, Firmer, Faster, by Andrew Larson, M.D. & Ivy Larson.  Ivy's story is incredibly inspirational- check it out here.  No matter one's level of fitness, the workouts in this book are a fantastic way to start getting back in shape or to refine one's routine to a more sustainable level.  Today I look back with gratitude at the 'hints' my body provided to get me to adjust my lifestyle.  And, I'm SO much happier having taken it's advice.  My workouts are fun, not grueling. I work out less and I love my weight and shape.

Did you know in the areas of the world with the greatest numbers of centenarians, the populations don't "work out" at all?  However, they do incorporate light, natural exercise into their daily lives via living on hills, walking daily and staying active throughout their elder years:  "It’s interesting to note that the communities
that live the longest in the world (average age is over 100yrs), don’t exercise
like the way we think of exercise, they don’t get anti-aging procedures and
they aren’t alcohol free.  Counter intuitively, they are still sexually active into
their later years, are quite mobile and live with a sense of purpose and vigor.  When they pass away, the research shows that it’s not due to
a chronic disease like heart  disease, cancer or diabetes. Rather, they
pass quickly and naturally usually in their sleep.  In this article we take lessons from the centurion
communities of the world to gain priceless insight into how we too can live the
longest.  The solutions are much simpler than one may think…"  -Dr. Isaac Jones (Click link for full article)

 2) Eat clean and eliminate foods which contribute to cravings.  Consumption of grains and sugar, or high-glycemic foods, create cravings.  It also happens they do a lot of other unhealthy things in the body too (check out www.DiseaseProof.com.)  Consumption of nutrient dense G-BOMBS (Greens, Berries, Onions, Mushrooms, Beans & Seeds) satisfy the body and decrease cravings.  I'll continue to post my favorite Nutritarian recipes, using G-BOMBS, here on StyleNectar.  Look forward to my delicious Roasted Quinoa stuffed Peppers with melted 'Pepper-Jack' in the next day or so!

 "If we turned the American diet upside down so that 90% of calories come from produce, we would put an end to dieting, resolve our health-care crisis, win the war against breast cancer, and save millions of lives from heart disease and diabetes. See an example of my food pyramid, which starts with foods high in micro-nutrients as the base." -Dr. Joel Fuhrman, from www.DoctorOz.com

3) Meditation.  I'll write a post on this shortly.  This daily practice is immeasurably beneficial in my life.

Please let me know if you have any questions on any part of my journey.  Each person is different so the key is to learn what works for you.  I wanted to share some of what has worked so well in my experience so that any of you sharing similar challenges might benefit. The greatest gift we can give to the world is our own happiness and well being.  

Much love,

~Juliane


References:  
1. Ivy Larson. “Clean Cuisine & More” Newsletter. 2012 Oct 24;(3).


I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Strawberry Shakes & Mini Pizzas

 A Nutritarian Lunch You & Your Kiddos will Love! 



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Strawberry Shakes & Mini Pizzas

Strawberry Shakes and Mini Pizzas are the favorite go-to lunch around our house lately.  Jim, a huge fan of strawberry "Quik" growing up, slurps these shakes down like he's back in second grade:-)  Likewise, as a former NYC pizza fanatic, he devours these delicious thin-crust mini pizzas.  It's a meal packed with everything you crave and all the nutrition your body needs to thrive.  Plus, the pizzas are totally customizable to suit your and your kiddos' taste-buds!

My delicious Strawberry Shake is a detoxifying, low-calorie drink packed with disease-preventing strawberries and pomegranate.  Check out the majorly impressive benefits of these two powerfoods, as stated by Dr. Fuhrman on www.diseaseproof.com: 

"Antioxidant phytochemicals:

  • Anthocyanins (the most abundant antioxidants in berries) provide antioxidant protection on their own, plus they increase the production of cells’ own antioxidant enzymes.1 A 1.5 cup serving of strawberries increased antioxidant capacity in the blood of human subjects, building protection against oxidative damage.2
  • Pomegranate contains a unique antioxidant called punicalagin; it is the most abundant antioxidant in pomegranate, responsible for more than half of the antioxidant activity of pomegranate juice.3 Pomegranate juice has been found to reduce oxidative stress markers in healthy humans.4

Detoxification:

  • Ellagic acid, an antioxidant derived from berries and pomegranate interacts with a protein calledNrf-2 to increase expression of the body’s natural detoxification enzymes.5

Anti-cancer effects:

  • Strawberry and pomegranate extracts slowed cell growth and induced cell death in human cancer cells from several cancer types.6-9
  • Pomegranate and strawberries are both anti-angiogenic – strawberry extracts help to prevent growing tumors from acquiring a blood supply – preventing those tumors from receiving the nutrients that would allow them to grow larger.10-13
  • Pomegranate is one of the few foods (mushrooms are another) that contain natural aromatase inhibitors – this means that they inhibit the production of estrogen, which can reduce breast cancer risk.14
  • Strawberries and pomegranate have anti-inflammatory effects that may protect against cancer and other chronic diseases.5,15,16
  • Patients with precancerous esophageal lesions ate strawberries each day for six months.  The results were amazing – 29 out of the 36 patients in the study experienced a decrease in the histological grade of their lesion – this means that the progression toward cancer began to reverse, and the risk of the lesions becoming cancerous had decreased.17"

Cardioprotective effects:

  • Higher strawberry intake is associated with reduced risk of death from cardiovascular disease.18
  • Human trials have found that daily consumption of strawberries decreases total and LDL cholesterol, and pomegranate phytochemicals reduce LDL oxidation (a contributor to atherosclerotic plaque development).19-22
  • Strawberry and pomegranate phytochemicals have blood pressure-reducing properties.23-25
  • In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30 percent reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.22

Anti-diabetes effects:

  • Strawberry and pomegranate phytochemicals have actions on certain digestive enzymes that can result in reduced glucose levels following a meal.26
  • Ellagic acid, which can be derived from berries or pomegranate, reduced secretion by fat cells of an inflammatory molecule that is thought to contribute to insulin resistance.27
  • Adding strawberries to a meal was shown to reduce the insulin response in overweight adults.15"

I don't know about you, but all those amazing benies motivate me to drink this shake as often as possible!  Well, ok, the fact it's outrageously delicious doesn't hurt:-)


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Personal Mini Pizza

As for my yummy pizzas- they're made with crusty Ezekial 7 Whole Grain Pocket Breads, topped with out-of-this-world, organic marinara by the brand "Amy's," melty-stretchy, ooey-gooey non-dairy shredded mozzarella, your favorite chopped veggies (I love onions, olives, artichokes & a sprinkling of arugula) plus a few herbs (hot pepper flakes, garlic, oregano) for over-the-top pizza flavor.  If you're new to non-dairy mozzarella, you'll be pleasantly suprised by how great it tastes & melts.  Not to mention, you'll be very happy to avoid dairy when you learn what the multi-billion dollar dairy industry doesn't want anyone to know as explained at www.DrFuhrman.com and quoted below… 

"Cow's milk is the perfect food for the rapidly growing calf, but foods that promote rapid growth promote cancer. Consuming dairy protein on a regular basis elevates blood levels of insulin-like growth factor (IGF-1).22 IGF-1 is known to stimulate the growth of both normal and cancer cells, and there is a strong and consistent association between serum IGF-1 concentrations and prostate cancer risk.23  One study showed that men who had the highest levels of IGF-1 had more than four times the risk of prostate cancer compared with those who had the lowest levels.24  If you choose to consume dairy, minimize your intake to small amounts – dairy products are not essential for good health and carries potential health risks."

 "Dairy products contain many hormone-containing and -promoting substances. U.S. cheese consumption has increased 182% (almost 3-fold) in the past 30 years, and the incidence of our hormone sensitive cancers has also increased. There are strong associations between dairy consumption and prostate cancer.12,13,14 Interestingly, some studies have found that prostate cancer risk was elevated with increased consumption of low-fat milk specifically, suggesting that the potential threat to prostate health may be more closely linked to dairy protein than dairy fat.15,16 Ovarian cancer risk is also elevated by consumption of dairy products equivalent to three glasses of cow's milk per day.17,18 Butter use is associated with an increased risk of bladder cancer in women.19 Eating larger amounts of dairy products during childhood is associated with adult testicular and colorectal cancer.20,21" 


Recipe for Strawberry Shakes (Serves 2)

Ingredients:  

  • 2 cups strawberries (frozen or fresh)
  • 4 tbsp pomegranate concentrate
  • 8 oz or more almond milk – adjust while blending to achieve preferred consistency
  • a couple drops of liquid stevia to sweeten with ZERO calories (I like Sweetleaf, KAL & Vitacost brands- the brand you choose does make a difference in taste. PS. Stevia helps lower & control blood pressure!) 

Method:

  1. Blend all the ingredients together in a high-speed blender (such as a Vitamix).
  2. Serve with a wide-mouthed straw and enjoy!


Recipe for Personal Mini Pizzas (Makes 2 Pizzas)

Ingredients:

  • 2 Exekial Whole Grain Pocket Breads (Store in freezer)
  • 4 Tbsp Amy's Organic Low Sodium Marinara
  • dairy free shredded mozzarella
  • your choice of finely chopped/sliced toppings. I like sliced artichokes, thinly slivered onion, sliced black olives & a few greens sprinkled around on top
  • dried oregano- sprinkle to taste after cooking
  • dried garlic- sprinkle to taste after cooking
  • dried red pepper flakes- sprinkle to taste after cooking
  • sea salt- judiciously sprinkle to taste after cooking

Method:

  1. Remove 2 frozen Pocket Breads from freezer.  
  2. While still frozen, spread 2 tbsp marinara over each pocket bread. Sprinkle with shredded mozzarella and add desired finely chopped/sliced toppings.
  3. Place in a 400 F oven or toaster oven and cook until the veggies are soft and cooked through, cheese melted and the pocket breads crispy at the edges and heated through.
  4. Sprinkle with dried herbs/seasonings to taste.
  5. Cut each pizza into 4 wedges and serve. Enjoy!



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Personal Mini Pizzas

 

What are your favorite pizza toppings?

What do your kiddos love on their pizza?


You may also enjoy~>  Maple Cinnamon & Cocoa Crispies!