Stuffed Apples


M-Hi, Dorothy,

I read something that might be relevant to you by Dr. Joel Fuhrman.  He was saying that while a low fat vegan diet worked for many people with reversing heart disease and other health issues, some people do poorly without the nuts and seeds and if they aren’t aware of the cause, they sometimes go back to eating meat to reverse the depression and feeling poorly.    Were you eating nuts and seeds at the time you were feeling so poorly?  He says studies have been accumulating that nuts and seeds are needed in small amounts and that they decrease dramatically the occurrence of cancer, strokes,  heart disease while significantly increasing life span.I at least make sure I get a tablespoon of ground flax seeds every day.Just a thought – not trying to get you off meat – just sharing.  He also adds “Even those whose diet included a small amount of animal products and also used seeds and nuts outlived vegans who did not eat seeds and nuts.” It’s an old book.   I suspect you’ve always eaten nuts and seeds.  You’re incredibly fit and healthy!

D-Thanks for that! I eat very little nuts as they’re ridiculously expensive,but make sure I eat seeds as a regular part of my diet: plenty of flax, chia, sesame, apistel (canary seed) and sunflower, I vary.I love this last line, “Even those whose diet included a small amount of animal products and also used seeds and nuts outlived vegans who did not eat seeds and nuts.”

That’s me!

RecipE of the Day – Stuffed Apples

Serves 4


4 crisp organic apples, preferably organic
1 Tbsp coconut oil, melted
½ tsp cinnamon
Dash each of nutmeg and ginger
¼ tsp pink sea salt
½ cup walnuts, roughly chopped
¼ cup dates, pits removed and roughly chopped
½ cup boiling water


First core the apples. Use an apple corer or a sharp pairing knife to carefully cut out the core, leaving the bottom half of the apple in tact. Use a spoon to carefully scoop out seeds and flesh around core and discard.

In a small bowl, combine melted coconut oil, spices, sea salt, walnuts, and dates. Mix well to combine and spoon mixture into each apple, stuffing to the top.

Word of the Day – manzanas – apples

Tip of the Day – You could bake these by placing each apple into a baking dish and pour boiling water around them. Bake apples in the oven for 45-60 minutes, or until apples are cooked, but not overly mushy. Or keep them raw and serve with banana ice cream and cacao nibs!

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M’s Workday Plant-Based Meals

Delaney Work Meal Plan v1

By Mary Delaney, Herndon, Virginia 

I have no plant-based meal options at work and am too tired to cook at night.  So every weekend, I make 5-7 big complicated salads, a large casserole divided into 5-7 containers, and a big pot of soup or stew also divided. With a piece of fruit and maybe a muffin, I am good to go and I can just grab the containers as I head out the door in the morning.  All recipes are plant-based and very healthy and I only have to cook once during the week.  Extra servings can be stored in the freezer.  This works really well.  I’ve been doing it for years. 

Workday Plant-Based Meals

Basic work lunch:  Giant complicated salad, 1 container of casserole, 1 soup, fruit, green smoothie

My salad:  Lettuce, lentil and chickpea sprouts, zucchini (noodles or chopped), tomatoes, cucumber, red seedless grapes, pomegranate seeds, spinach or kale, chopped tempeh, chopped mushrooms, a little kale or spinach.  (Pat the salads dry with a paper towel so they keep well all week.)

Main Dishes: Divide each casserole into 5 to 7 portions and store in individual containers.  At the end, I’ve included some sauces that you can use to change the taste. 




Main Dishes:
Tamale Pie [recipe follows below] ·

Sweet Potato Lasagna : See recipe this blog, under Camote Lasagna.
I add ½ cup nutritional yeast and diced kale.

Baked oatmeal [recipe follows below] ·

Butternut vegetable stew [recipe follows below] ·

Red lentil lemon soup [recipe follows below] ·

Chickpea casserole [recipe follows below] ·

Banana date almond granola (recipe below)

Roasted butternut squash topped with vegetarian chili. If you’ve never roasted vegetables, just take a box of cubed butternut squash and spread it out on a nonstick cookie sheet (or line with baking paper).  Optionally you can toss the cubes first with a touch of olive oil or chipotle in adobo sauce but it’s not necessary to put anything at all on them.  It takes about 45-60 minutes at 425 degrees for them to start browning.. Top with one can of vegetarian, low fat chili, splitting one can among all 5-7 individual containers.  It doesn’t get easier than this!

·        Banana raisin muffins (freeze a batch and take one every day; will thaw by lunch)(recipe below)

SIDE ITEMS: Frozen or fresh red seedless grapes (if you haven’t had frozen red seedless grapes before, they are like little nuggets of ice cream)·        Watermelon (use ice cream scoop to put in individual day’s container or take half a small one in a ziplock)·        Bananas SAUCES (for variety)


ROASTED GARLIC & ONION NUT BUTTAH – Wonderful mixed into any casserole!   See recipe this blog called Roasted Garlic and Onion Spread

TAHINI MANGO SAUCE Mix Cindy’s Kitchen Mango Coconut Chipotle dressing with a small amount of roasted tahini.

PEANUT SAUCE: In a medium bowl, combine with a fork: 2/3 cup creamy peanut butter, 4 Tablespoons low sodium soy sauce, 4 Tablespoons rice vinegar, 2 teaspoons sugar (I am going to try just a touch of honey or soaked date instead.) Store in fridge.

ORANGE TAHINI SAUCE: Combine in blender: 1 ½  cup good quality orange juice, 1/8 cup soy sauce, ¼ cup roasted tahini, 2 Tablespoons miso, Several dashes of Tabasco, 2 Tablespoons Thai red chile sauce  

DOROTHY’S TAHINI SAUCE:  1 c. sesame seeds, water to cover, 3 cloves garlic, 1 tsp. salt, 1 tsp. apple cider vinegar, 1 tsp. fresh mustard, juice of 1 lemon, dash of stevia. Soak the seeds in water to cover, for at least 40 minutes. Drain, and blend the seeds with enough water to make a creamy paste. Add the other ingredients and blend to make a super creamy sauce. Taste and add more salt or stevia to your taste!

PLANT-BASED MEALS  TAMALE PIE:  By Mary Delaney, Herndon, Virginia Top and Bottom Layer: 2 ½ cups water or vegetable broth, 1 cup corn meal. Bring water to boil.  Stir in corn meal, whisking constantly till it pulls away from the pan.  Spoon half on bottom of casserole and save half for the top. Middle Layer: In mixing bowl combine:1 package drained tofu, pressed to remove water, ½ cup nutritional yeast, 4 cups diced kale, 1 box sliced mushrooms, 1 diced onion, chopped orange or yellow bell pepper, 1 Tbsp. chopped chipotle in adobo sauce (optional; in can in grocery store)1 can spicy vegetarian chile with beans, 1 cup salsa or 1 can diced tomatoes.  Layer corn meal, middle layer and corn meal again. Top with:Very thin tomato slices, toasted sesame seeds or ground cashews. Bake at 350 for 45 minutes.  (Optional: Serve with tortilla chips and sliced avocado or guacamole.)  

BUTTERNUT VEGETABLE STEW By Mary Delaney, Herndon, Virginia

In a large soup pot, combine:BASE
1 box cubed butternut squash
2 boxes veggie broth (Trader Joe’s is my favorite)

Bring the veggie broth and squash to a boil and cook on medium heat until completely soft.  Blend thoroughly to make a thick base.

1/2 tsp chopped chipotle pepper and sauce, both from a can of Chipotle in Adobo Sauce (available in all grocery stores); this cuts the sweetness of the butternut squash.  You can also use tabasco or other hot sauce.  Go light!

2 bags of ROASTED, chopped peppers and onions (available at Trader Joe’s) – or roast your own but this ingredient really adds a ton of flavor and makes for  a quick recipe.1-2 cups diced fresh cilantro1 package Tempe chopped into cubes

1/4 cup uncooked quinoa (optional)

1 chopped sweet onion

2 boxes sliced mushrooms

chopped green onions

1-2 cups chopped broccoli

1 chopped zucchini

3 cups diced kale

Simmer till all the veggies are soft and the quinoa is cooked.  Cool thoroughly and store in individual containers in the fridge or freezer.

*Don’t add beans to this recipe as they overpower the wonderful taste of the butternut and roasted peppers.

BAKED OATMEAL By Mary Delaney, Herndon, Virginia

Preheat oven to 350.  Spray large baking dish lightly with oil spray. In large bowl, combine:3 mashed bananas, ¾ cup raisins, 3 Tablespoons vanilla extract, 1 container apple sauce, 2 cups uncooked oatmeal (not instant), almond milk as needed. Mix well and spoon into pan.  Bake for about 30 minutes.  Slice into squares.

RED LENTIL SOUP By Mary Delaney, Herndon, Virginia

In large soup pot, combine: 2-3 cups red lentils, rinsed very well, 2 boxes vegetable broth, 1 small chopped red potato, 1 cup or more of chopped fresh cilantro, 2-3 cups diced kale, 1 diced white onion, 1 chopped green onion, 1 box chopped white mushrooms (portabello gives it a brown color that’s not great; use white), one package chopped tempeh (optional), water as needed as soup thickens. When soup is done, add the juice of 3 or more fresh lemons to taste. * It also works very well to completely cook the lentils and broth first and blend it into a soup base before adding the rest of the ingredients.  

CHICKPEA CASSEROLE By Mary Delaney, Herndon, Virginia

Preheat oven to 350.   Spray a casserole plan lightly with oil.  In large bowl, combine: 1 can cooked, drained, rinsed chickpeas (garbanzo beans), ½-1 box of sprouted or regular tofu, drained well (press between 2 plates to remove liquid), ½ cup nutritional yeast, 3 cups diced kale, 2 cups chopped broccoli, 1/8 cup low sodium soy sauce, 1 caramelized onion and 1 garlic clove (cook together in nonstick frying pan, high heat, in a small amount of veggie broth until very brown); sautéed sliced mushrooms (same pan, no oil, splash veggie broth if needed). Place in casserole. Layer with very thinly sliced tomatoes, ground almonds and/or roasted sesame seeds. Cook about 45 minutes until hot throughout. Optional:  Line the bottom of your individual containers with a layer of cooked quinoa, brown rice or zucchini noodles.   

BANANA RAISIN MUFFINS By Mary Delaney, Herndon, Virginia

Preheat oven to 350.  Use nonstick muffin pan or disposable muffin liners. 2 ¼ cups organic whole wheat pastry flour or regular whole wheat flour, 4 mashed bananas, 1 ½ cup raisins, 2 Tablespoons vanilla extract, 2 individual containers of plain apple sauce, 1 ½ tsp baking powder.  Bake for about 20 minutes and test by inserting a sharp knife in the center.  If the knife comes out clean, they are done.  These store very well in the freezer.  If you take one to work in the morning, it will be thawed and ready to eat by lunch.



8 cups rolled oats
2 cups pitted and chopped dates
2 ripe bananas, peeled and chopped
1 teaspoon almond extract
1 teaspoon salt
1 cup slivered almonds, toasted
This recipe was inspired by my favorite banana
almond muffins. Whether in muffins or in cereal,
bananas and almonds pair perfectly.
1. Preheat the oven to 275°F.
2. Add the oats to a large bowl and set aside. Line
two 13 × 18-inch baking sheets with parchment
3. Place the dates in a medium saucepan with 1 cup
of water and bring to a boil. Cook over medium heat
for 10 minutes. Add more water if needed to keep the
dates from sticking to the pan.
4. Remove from the heat and add the mixture to a
blender with the bananas, almond extract, and salt.
Process until smooth and creamy.
5. Add the date mixture to the oats and mix well.
Divide the granola between the two prepared baking
sheets and spread out evenly.
6. Bake for 40 to 50 minutes, stirring every 10
minutes, until the granola is crispy. Remove from the
oven and let cool before adding the slivered almonds
(if using). (The cereal will get even crispier as it
7. Store the granola in an airtight container.



Lemon Hail Mary’s

You know you’re in a developing country when you receive a package, and the container is as exciting as what’s in it! I received those walkie-talkies, some of the Tai Chi and Yoga DVDs I sell. But truthfully, I was just as excited to get the cool cardboard box with the swinging lid. I think it might hold all my essential oils, woohoo!


Recipe of the Day – Lemon Hail Mary’s

  • ½ c. ground almonds
  • 1 c. shredded coconut
  • 1 T. coconut sugar, stevia, or other powdered sweetener
  • 1 T. lemon juice
  • 1 pinch vanilla powder or 1 tsp. vanilla extract
  • 2 T. almond butter
  • pinch salt
  • 1 c. soaked cashews
  • ½ c. coconut oil
  • ⅓ c. almond or coconut milk
  • ⅓ c. lemon juice
  • ¼ c. coconut sugar or other powdered sweetener
  • 2 pinches vanilla powder or 1 tsp. vanilla extract
  • 1 tsp. lemon essential oil
  • Grated zest of 1-2 lemons
  • ¼ tsp. salt


For the crust, combine all ingredients and press into the bottom of a pie plate or 8 little glasses.
For the filling, blend all ingredients and pour/ladle on top of your almond crust. Chill.

Word of the Day – caja – box

Tip of the Day – These are so good for you, that they’re awesome for breakfast, any time.

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