Just Like Mom Used to Make... Nah - Better! 

My mother used to make the most delicious Thanksgiving yams. I tried to duplicate them once when I had moved to Utah. Needless to say, they didn't taste like mom's. 

Did she leave out a secret ingredient? Was it the altitude difference? (she lived by the ocean) or was it just her expertise in cooking? 

I could never figure it out & finally gave up on most of mom's recipes. 

I can tell you though, mom's recipe for yams began with a can of yams.

Years later I found this recipe at Wild Oats, (now called Whole Foods) - 

a yam recipe from real yams! 

I've tweaked the recipe just a wee bit for my family's enjoyment. 

Just for variety & for the special holidays, I'll prepare these yams this way. 

My family is always excited to see them on the table. 

I hope you enjoy this recipe as much as we do.

 You'll find the recipe at the end of the pictures. 

Can I tell the difference between canned yams & yams from the garden  - you bet I can!

Here's my ingredients. 

The peppermint tea & cookie on the right aren't really a part of this recipe, 

just inspiration to help me cook when I'm hungry.  

1st - preheat oven to 375-400 degrees. 

I like to prepare my 9 by 13" glass pan by first spraying it with a light mist of Pam - 

you can use any type of oil to accomplish this.  

Personally I would rather take this precaution than having to do the scrubbing or soaking later. 

Peel the yams - I really don't wash them as I think they're clean under the skin. 

Here are the 5 yams all peeled. 

Slice them up 1/8 to 1/4" thick. If they're really large I either half them or sometimes quarter them. I like them quartered the best because they seem to be able to absorb the juices better. 

Scatter in pan. 

You'll combine the margarine, sugar & spices in a small sauce pan. 

Bring to a small boil, & quickly reduce to simmer until sugar dissolves. (sorry, missed this pic).

Spoon over yams.

Mix a bit. 

Cover with foil & cook for 55 minutes at 375-400 degrees.

Uncover, then cook another 20 minutes.

Sprinkle with optional nuts & brown for 3 minutes at 500 degrees.   

Voila! A yummy entree!

                               Candied Yams                                

Serves 8

5 medium to large yams (preferably organic)

4 1/2 T magarine

2/3 C golden brown sugar packed (preferably organic)

1 t ground cinnamon

1/4 t ground nutmeg

1/8 t ground ginger

1/2 t salt

Optional Toppings

1/2 c chopped pecans, or 1/2 c sliced almonds

Preheat oven to 375-400 degrees. Place potatoes in 9x13x2 inch glass baking dish. Combine margarine, brown sugar, cinnamon, nutmeg, ginger & salt in small saucepan over medium heat. Bring to boil & stir until brown sugar dissolves. Pour this mixture over yams & toss to coat. Cover dish well with foil.

Bake 50 minutes. Uncover & continue to bake until potatoes are tender & syrup thickens a bit (basting occasionally) about 20 minutes. Raise oven temperature to 500. Top yams with nuts & brown about 

3 minutes. 

Enjoy!

WHAT'S FOR BREAKFAST?

Let's Keep it Simple!

As a vegetarian, I want to make sure I do get enough protein. Some vegetarians say not to worry about this requirement because if you eat a variety of foods, you're be covered. I beg to differ. After 38 years of eating a plant-based diet, I know that when I don't include my protein shakes, I can tell the difference in both my hair, my nails and my overall vitality - but that's me. Of course we are all different and we are all at different stages of our life. 

The protein powders I use are the Vegn brand, Sport Natural Plant-Based Performance Protein, available through Sequel or myvega.com. This product was developed by professional Ironman triathlete, Brendan Brazier. His formula includes organic sprouted whole grain brown rice protein, organic green pea protein, organic alfalfa juice protein, spirulina and other nutrients. This brand offers 20 grams of protein per serving. 

Brendan offers a fabulous book on nutrition also, The Thrive Diet. which I would highly recommend. It covers a variety of topics all geared to educate you on not only getting the most bang for your buck, but actually eating the highest nutrient-rich foods with the least amount of waste for optimal health and performance.

The other protein powder I use offers 25 grams per protein and is made mostly from soy. My daughter constantly reminds me that Brendan's powder is superior, but because of cost, I do switch off.

My smoothie this morn was made from 1 cup of Silk Pure Coconut milk, 1 cup of frozen organic blue berries, 1 organic banana, 1 scoop of protein powder and then the blender filled as high as I can without overflowing with cold purified spring water.

For me, this tastes much better than any shake you could purchase at any quick-stop or drive-thru. I usually drink a cup on  my way to work and then half at my morning break and finish it off with my lunch.  

Best to you - enjoy your day & remember, we're all counting on you to be the best that you are.

Marcy Hope Williams

writer & humanitarian

An Alternative to Health Care Costs

Check this out! Going back to basics not only saves us money, it saves our environment and most personally gives us our health & vitality back.

This typical 5 gallon storage-size pail costs approximately $5-$6. Invest in the Gamma Seal Lid too, which will cost you about $7.50, but well-worth it. With the Gamma Seal Lid, you simply twist on & off. With the typical pry-on/pry-off lid, you'll be adding much more frustration and eventually the prongs that hold the lid onto the pail will break off, loosing the essential seal. 

This 25 lb of pinto beans cost me less than $7. (How much does a can of beans cost?) 

I know you're thinking - but you'll have to cook them and that will take electricity plus there will be time & energy spent preparing and cooking them. You're right, but still you come out way ahead. 

I purchased about 4 cups of organic black beans, did the math and, the winning ratio of benefit was 5:1. For every can I would have purchased, I ended up with 5 cans of beans instead.

Plus, when you prepare the beans yourself, you know a little more about where your beans have gone. You don't have to worry about how long they were sitting in a can, or the machinery they had to pass through or many other real concerns. 

I usually cook up 2-4 cups of dry beans, and then after they've cooled off a bit, I pack them in smaller containers and freeze them for later usage. They are so convenient to use. 

Sort and wash your dry beans thoroughly. You usually can find a pebble or two in each batch plus older broken beans that look rancid or dried out - toss these. 

I like to soak my beans over night rather than cook them from the dry state - this saves time & actually helps to activate the enzymes within adding to the nutritional value. 

In the morning I wash them again. This is very important because ALL beans give off a very sour substance. The more you wash your beans the easier you'll be able to digest them. So, I rinse them at least 4 times in the morning. 

You also need plenty of water and swishing room for your beans to expand during the cooking process, so plan on either cooking less beans or use a larger pan. Your beans may come close to doubling in size. 

I pour in clean, fresh water, bring them to a boil and then immediately turn them down to a simmer. I cover my beans with a lid when they cook, but leave the lid slightly ajar so they don't boil over. 

Remember to stir the beans at least every 20-30 minutes or more, just in case the bottom begins to stick. With sufficient water & a low heat, this shouldn't be an issue. 

Voila - after 2 hours (give or take an hour on either side) your beans will be done. I wash them at this point and let them cool before placing then in the refrigerator or freezer. 

If we want a better America or world, then we want healthy individuals. We will only achieve this through going back to basics and eating foods that provide the highest nutrients available to us. The more you process a food, or the further you take it from its natural state the more nutrition you lose - it's that simple.

When we go back to basics, less time, energy & resources will be wasted and we'll have a healthier, happier population.

Plus, if we're concerned about health-care costs, then start now, whether you are 5 years old or 50 years old. Start now & choose the best wholesome foods you can.

You will discover that when you eat for nutrition, you'll eat less. When you eat for appetite or a nice taste-treat, you'll overeat, for your body is still craving essential nutrients and will try to find them even by eating a dozen donuts to find them - unfortunately... you'll never find them.

Enjoy and discover what gifts have been given to us in natural foods.

Blessings to you,

Marcy Hope Williams

Who's the omelet for?

Blink of course!  Blink is a 4-legged family friend. He's an Australian Shepherd & really appreciates my cooking!  

As you might know by now, I think all of our diets are transitional & that's because we are forever changing. Molecular-ally speaking our cells are in constant motion as is the universe. 

In a typical transitional diet - one from carnivorous to plant-eating, we usually give up 'red' meat first. That usually means giving up pork, lamb & just about every other animal except fish & chicken, well, maybe some turkey. 

As we re-define our diets &  lifestyles, our physical needs, including our taste buds sharpen up & help us to better determine our choices of food.  We may even eventually choose to give up eggs and/or dairy. I do not see any difference for our canine friends. I do not feed dogs red-meat products, but I will serve them chicken, turkey, eggs & even fish - & they love it!

The biggest differences between pre-prepared dog food & good nutritional food is the freshness & quality. For a beautiful canine - they too deserve the best you can offer them.

All of my dogs from as far back as the '70's were fed diets similar to my own. They were physically beautiful & had nice temperaments too. They were fed the best cereals for breakfast with a nut or soy milk & a nice well-balanced nutritious meal at night. 

When I serve a canine, I like to include a grain, yam or potato with a vegetable & some sort of plant-based protein.  

Once I had 2 shepherds - they were sisters & ate very differently from each other. The pure white shepherd, named Majesty, actually pealed her own oranges & bananas & ate like a princess (I promise - I am not exaggerating!). Her sister Angel-Love devoured everything in site.

My dog Makwa (which means bear in Ojibwe), loved raw mushrooms as snacks. Each animal is different & has different nutritional needs. 

So when those beautiful puppy-dog eyes catch your attention, perhaps, reward them with a wholesome nutritious treat - you know they're worth it!

And Please Remember - chocolate can be poison to dogs!

I leave you with peace in your soul & joy in your heart,

Marcy Hope Williams

PS. I've personally never owned a cat. I had a sister who was allergic to cats, but dogs were allowed. :)

Eating Your Way to Health

Class Schedule *

Instructors: Rick & Marcy Hope Williams

(This was an 8-week community-class that a friend of mine & I gave at our local Rec Center Kitchen) 

Workshop Topics

Lifestyle Changes (diet, exercise, sleep & fresh air)

Benefits

Food Groups (not mixing, best times, proper digestion & water)

Aesthetic Atmosphere

Kitchen Basics (foods & processors)

Processed Foods (grains & animal products)

Alternative Foods

Body Cleansing

Minerals & Vitamins

Week #1 – Introduction

Rick & Marcy’s Personal Story

Alternative Food Products

Salmon (colored) Dip for vegetables – crackers – pitas

Week #2 – The Best Cheeseburger (meat-free) with Sesame Chips

Week #3  – Oriental Stir-Fry

Week #4 – Breakfast (Juicing – Smoothies – Muffins & Breads - Cereals – Omelets)

Week #5 – Veggie Wraps & Sandwiches

Week #6 – Steamed Veggies w/Couscous, Brewers Yeast & Braggs

Week #7 – Snacks & Appetizers (Nachos - Mock Kishka - Trail Mix)

Week #8 – Salads (Leafy – Pasta – Potato)

********************************************************

Kitchen Needs

(a great starter list)

Appliances

blender

mixer

food processor

garlic press

vegetable peeler

veg steamer (steel or bamboo)

salad shooter

grater

juicer 

Condiments

Bragg Aminos

brewers yeast

Nayonaise (original & Dijon) (egg-free mayo)

Natural mustard

Organic ketchup

Herbs/Spices (fresh or dried)

Hain sea salt

black pepper corns

Spike seasoning salt

parsley, basil, rosemary, thyme, celery salt, bay leaves,

chives, garlic, cayenne, chili powder, cinnamon

Salad Dressings

Annie’s Naturals (Goddess, & Shitake & Sesame Vinaigrette)

Seeds of Change Roasted Red Pepper Vinaigrette

Baking Needs

Ener-G Egg Replacer

extra virgin olive oil

canola oil

Humaine Harvest brown eggs (if using eggs)

Veg-A-Fed cage-free eggs

Wholesome Sweeteners – organic molasses & rice syrup, Maple syrup (100% pure), agave 

fructose (alternative to white sugar)

Sunspire vegan chocolate chips

Arrowhead or Bob’s Red Mills’ Pancake & Waffle mix

The Gluten-Free Pantry: French Bread, Pizza Mix &

Cake Mix

Dairy Alternatives

Earth Balance (buttery spread)

Shedd’s Willow Run soybean margarine

Imagine Rice Dream enriched vanilla, original, carob or 

   chocolate milk

soy milk

Silk Milk chocolate or vanilla

Almond milk

Coconut milk

WholeSoy & Co yogurt

Silk soy yogurt

Nancy’s soy vanilla yogurt

Tofutti sour cream

Tofutti cream cheese

Tofutti, Imagine or Soy- Delicious ice creams

Lisanatti Premium Soy-Sation cheeses (cheddar, mozzarella & swiss), (sliced or shredded)

Pepper Jack soy cheese

Almond or Rice Cheese

Meat Alternatives

Boca Burgers

Boca breakfast links

Loma Linda vegeburger (can) Yves veggie salami, pastrami, bologna & turkey slices

Yves Veggie Dogs

Yves Pizza Pepperoni

Soy rolls or Not Dogs

Yves Veggie Corn Dogs (they include egg whites)

Soups

Imagine Creamy: butternut squash, Portobello mushroom, sweet corn & potato leek (boxed)

Health Valley Zesty Black Bean with Rice (individual cartons)

(boxed are better than canned)

Tofu

White Wave Organic Firm

Mori-Nu Silken Tofu

Soy Deli – Baked Tofu

tempeh

Grains, Legumes & Beans

basmati rice

brown rice (short-grain & long-grain)

wild rice

lentils (red & green)

split peas (yellow & green)

rolled oats

couscous

whole wheat pastry flour

bran

garbanzo beans, black beans

kidney

Pastas

semolina

sesame

artichoke

spinach

tomato

Bread, Crackers, Chips

Prairie Grain Bread Co:

9 grain, wheat &/or honey

Volkers (Gardeners’ Market)

All Ezekiel 4:9 sprouted grain breads

Ezekiel 4:9 sprouted grain tortillas

Alvarado St Bakery sprouted wheat tortillas

Lundberg wild rice cakes & sesame tamari rice cakes

Quaker popcorn rice cakes

Ak-Mak crackers

Mexi-Snax sesame chips & tamari/sesame chips

Garden of Eatin’ chips chips

Sandwich Spreads

Maranatha: organic peanut butter & roasted tahini

almond &/or peanut butter – fresh ground

Sweets & Sodas

Bumblebar Bar – original & almond (made with sesame seeds)

Panda licorice – black or raspberry

power bars

Tiger milk bars (does contain fish)

Stretch Island fruit leathers

Joyva sesame crunch

Newman’s Own peanut butter cups

Newman-Os (original, mint & ginger) cookies

Fig Newmans – fat free bar

Health Valley root beer

Reeds Original ginger brew

Mori-Nu puddings: chocolate, banana & lemon creme

*So why am I sharing this with you now? I thought it might serve some of you out there - you never know when you might get inspired to teach a class. 

Perhaps I can spend some time breaking down these subjects & convey some interesting tips that I've picked up along my way, after all - this has been almost a 39 year journey...