Tuesday, July 12, 2016

Wow! Fall is approaching much faster than I want it to. Thought I better put together my class schedules with some brief explanations of each (2nd page/back of flier). For more information on these classes check out my new website: www.nutritiousway.org (it is in progress, however, does have great information on these classes!) 


Nutritious Way – Teaching Whole Food Plant-Based 2016 Fall Classes:

Kickstart Your Health: Weight Management & Overall Health – Every Monday, 4:30 – 6:30

               Sept 12, Class #1: Power of Your Plate

               Sept 19, Class #2: Let’s Go!

               Sept 26, Class #3: Getting in Gear

               Oct 03, Class #4: Breaking the Food Seduction

               Oct 10, Class #5: Keys for Natural Appetite Control

               Oct 17, Class #6: Digestive Health

               Oct 24, Class #7: Healthy Blood Pressure

Cancer Project: The Power of Food for Cancer Prevention and Survival – Every Tuesday, 10:30 to 12:30

               Sept 13, Class #1: Introduction to How Foods Fight Cancer

               Sept 20, Class #2: Fueling Up On Low-Fat Foods

               Sept 27, Class #3: Favoring Fiber

               Oct 04, Class #4: Discovering Dairy Alternatives

               Oct 11, Class #5: Replacing Meat

               Oct 18, Class #6: Cancer-Fighting Compounds and Immune-Boosting Foods

               Oct 25, Class #7: Maintaining a Healthy Weight

Kids Health: The Power of Food for a Healthy Start: - Every Saturday, 2:00 – 4:00

               Sept 17, Class #1: Breakfast

               Sept 24, Class #2: Snacks

               Oct 01, Class #3: Lunch

               Oct 08, Class #4: Dinner

Healthy Lifestyle Workshop – October 15, Saturday, 1:00 – 6:00 (Dinner Included)

Session #1: 8 Steps to Success
Want to change your diet? Don't know how? What do you do 1st?
The opening hour will give techniques, tips, insight and how to. Barbara will share her incredible story of being obese, sick, unhealthy, taking lots of medications, losing eyesight (in one eye) to a mini strok, years of sever pains (fibromyalgia/RA) and working through cancer... to vibrant health. Proving that it is never too late to learn new information and put it to practice. She started at age 63 (9 years ago).

Session #2: Tai Chi Dragon Qigong
Why exercise is important. Spend 50 minutes going through energy gathering movements, breaking up stagnation, storing life force energy "chi" which creates body and mind balance, centering, healing and agility. A great way to start a healthy day!

Session #3: Why Whole Food Plant-Based:
Learn the latest nutrition fact-based information. Watch a short DVD with nNeal Barnard, MD, Founder/President of the Physcians Committee for Responsible Medicine )PCRM.org)

Session #4: Whole Food Plant-Based Food Demonstration and Dinner:
Barbara will be sharing nutrition facts about the food that she will be preparing and techniques of how to make it quick and easy. Several dishes will be included and dinner served as she works through the food demonstration!                


Barbara J Mathison, CHC, and certified Food for Life Instructor with PCRM. Barbara is also a Certified Health Coach, Tai Chi Dragon Qigong Instructor, and Touch for Health Instructor. She is a graduate of the T. Colin Campbell Foundation of Plant-Based Nutrition, The Wellness Coaching Institute and PCRM Food for Life Instructor Program.

Barbara is Founder and President of Nutritious Way “Teaching Whole Food Plant- Based”. 

She recently resigned after 8 successful years as president of the Vegetarian Society of Utah; speaks nationally and is a frequent guest on popular internet radio and television shows.

 Website: www.nutritiousway.org   Facebook Pages: Nutritious Way   Barbara J Mathison    
barbara@nutritiousway.info  435.632.3249     

Wednesday, July 6, 2016

Pizza for Dinner Tonight:

Vegan Gluten-free Pizza Dough with Chickpea Flour

by Katie Mae, www.plantzst.com

Makes two 8-inch pizzas | Ready in 90 minutes | Stores 4 days in fridge

1 C brown rice and/or almond flour
1 C chickpea and/or fava bean flour
1/2 C potato flour or starch
1 T dried oregano
1 T dried marjoram
1/2 T garlic granules
1/4 oz active-dry yeast (2 1/4 tsp)
1 1/4 C low-sodium vegetable broth
1 T flaxseed, ground

1. In a large bow, combine flours, herbs, garlic, and dry-active yeast. Stir well and set aside.
2. In a small saucepan, bring vegetable broth to a boil. While it heats, put ground flaxseed into a small bowl or cup. Once the broth is boiling, turn off the heat. Pour two T of the broth over the flax seeds and whisk immediately until a thick gel is formed.
3. Pour the rest of the broth into a small bowl or measuring cup - it should be about 1 cup. Then pour half of the broth into the dry ingredients. Add the flaxseed gel. Use a fork to mix the ingredients. Add more broth as needed. You may not need it all; I usually have 1/4 cup of broth left. 
4. Do not overwork the dough. The dough will be slightly sticky when all ingredients are combined. With your hands, shape the dough into a ball and set it inside the bowl (see Chef's Note below). Dip your fingers in the remaining broth and gently wet the outside of the ball(s). 
5. Cover with a clean towel and let rise for 1 hour or longer if time permits.
6. Preheat oven to 425 degrees F. 
7. Flour your pizza stone, or line a baking sheet with parchment paper.
8. Once the dough has had time to rise, lay a little bit of brown rice flour over a cutting board or flat surface. Place a ball of dough onto the floured surface. Use a floured rolling pin or your fingers, to flatten the dough into a crust 1/4 to 1/2 inch thick. Then go around the dough, gently tucking over the edges to form a slightly raised crust. Repeat with second dough ball if there is one.
9. Bake the crust(s), on the middle rack, without any topping for 5 minutes .
After 5 minutes, pull them out of the oven and top with a sauce of your choosing. (You may want to try my Quick & Easy Oil-free Pizza Sauce.
10. Bake for another 5 minutes on the middle rack.
11. Then add your toppings. Bake once more, this time on the top rack, for 5 to 10 minutes, depending on how long your topping need to cook for.
12. Use a pizza slicer or sharp knife to slice each pizza. Serve immediately.

Chef's Note:
As the dough sits, it will rise because the yeast is creating air pockets in the dough. This air in the dough makes for a lighter and less dense pizza crust. However, when the dough is kneaded and played with that air gets released.
Therefore, you want to handle the dough as little as possible. Before forming the dough into a ball, decide how many pizzas you're going to make. Split the dough, and subsequently shape it, so that you have one dough ball for each pizza you plant to make.

Basic Pizza Tomato Sauce

by Barbara J Mathison, CHC

1 6-ounce can tomato paste, low-sodium
1 T oregano, dried
2 tsp basil, dried - crushed
1 tsp onion powder
1/4 tsp garlic powder (optional)
1 tsp No Salt Substitute
1/4 - 1/2 tsp sea salt (optional)
1 + tsp Italian Seasoning (optional)
 2 T water

Place all ingredient in a bowl and with a fork or whisk blend together. Let set for at least an hour for flavors to blend. Spread evenly on pizza dough. Add rest of topping and bake per directions.

Addicting "Cheese" Sauce

 by Niky Wallin   www.healthstylegirl.com
(my friend Niky made this "cheese" for Mac & Cheese, Veggie Dip, Pasta Sauce .... you try it and see if you love it as much as I do -- so I put it on my pizza for tonight!!! Barbara)

1 large sweet potato (not yams), peeled & cubed
2 large carrots, chopped
1 tsp lemon juice
1 tsp Dijon mustard
1 tsp coconut aminos (lowest in sodium of all aminos) or Tamari, Gluten-Free Low-Sodium
3/4 tsp garlic powder
1/2 tsp onion powder
1/2 tsp sea salt
1/4 tsp smoked paprika
1/4 cup nutritional yeast
red pepper flakes to sprinkle on top (optional)

1. Put the sweet potatoes and carrots in a steamer. Steam until tender - about 10-20 minutes.
2. Place in a high-powered blender and add the remaining ingredients. Secure the lid and blend on "sauce" cycle or medium speed for about 30 seconds.

Note from Barbara:
Spread the Basic Pizza tomato sauce on the crust(s) with the back of a spoon. Be as generous as you like. Put the "Cheese" in a seal-able plastic bag and cut out one corner (not too big). I love the way this spreads on the pizzas without messing the pizza sauce and you can get creative with your design.
Then I load on the rest of the ingredients: in the above I using a left-over black bean burger I made the other day, broken up in small pieces; chopped red pepper; red onion, chopped; kalamata and green olives, sliced; portobello mushroom, chopped; not in the picture are the pineapple chunks and a nice handful of spinach on top just a few minutes before taking out of the oven.