AARP and RLMI Host a Winter 2021 Immunity Series

RLMI and AARP host a FREE interactive national online event. This six part series discusses the immune system and features video presentations and live Q&A with Dr. Ted Barnett and other featured experts on Lifestyle Medicine and immunity. This program runs Tuesdays and Thursdays from November 16 to December 9 from 5-5:45 pm EST. This program is not recorded.

Registration info::

Tues., November 23: Sleep Habits and the Importance of Sleep

    Register: https://aarp.cvent.com/SupportingImmunitySleep1123

Tues., November 30: Avoiding Toxins

    Register: https://aarp.cvent.com/SupportingImmunityAvoidingToxins1130

Thurs., December 2: Managing Stress

    Register: https://aarp.cvent.com/SupportingImmunityStress1202

Thurs., December 9: Relationships, Purpose and Joy

Register: https://aarp.cvent.com/SupportingImmunityRelationships1209

To participate in more events like this one, visit our Calendar of Events.

Easy to Make Veggie Burgers

These veggie bean burgers, adapted from Chocolate Covered Katie, are the bomb. The ingredients are inexpensive. They are very easy to make, healthy (low or no fat), and very filling! You can use any type of bean (recommended beans are soybeans, pinto beans, black beans), any type of flour ((recommended flours are oat, whole wheat) and herbs, spice, and seasonings to suit your palate. If you’re an improv cook, this is a simple recipe to adapt. And if you’re not, just follow the directions in the link from Chocolate Covered Katie.

Adapted from original recipe: https://chocolatecoveredkatie.com/veggie-burger-recipe-best/ 

INGREDIENTS:

15 oz dried Soybeans (cooked and softened)

3 Tbs Tomato Paste

¼ Tsp Salt

¼ Tsp Onion Powder

1 Tsp Garlic Powder

2 Tbs Oat Flour

½ Cup Cooked Diced Vegetables- (I used carrots, peas, and green beans)

I added ½ Tsp Paprika, ½ Tsp Cumin, and a ½ Tsp Curry Powder

STEPS:

  1. To make the veggie burgers, drain the beans, and mash either by hand, with an immersion blender, or in a food processor, depending on desired burger texture.
  2. Stir in all other ingredients, and form patties. (Add more flour if too soft to form patties.)
  3. Either pan fry–flipping halfway through cooking–or place on a parchment-lined pan.
  4. Bake at 350 F for 10 minutes. Flip, then bake an additional 10 minutes or until desired texture is reached.
  5. Leftovers can be refrigerated. – (I baked them.)

Mixed Sweet Potatoes and/or Yams

This is the perfect Passover or Easter dinner dish. It’s easy to make, affordable, filling and healthy. I used a mix of orange sweet potatoes (3#) and Murasaki sweet potatoes (3#).

Murasaki sweet potatoes are fairly new to the market. They are grown primarily in California, and originally developed by the Louisiana State University’s Sweet Potato Research Station. They were released to growers in 2008. Their name comes from the Japanese word for purple, which is the color of their skin. The inner flesh is yellowy white. They have a flavor redolent of sweet and nutty, and are broad-spectrum resistant to disease. They are an excellent source of vitamin A, and a good source of dietary fiber, potassium, and vitamin C. They also contain calcium, protein, iron, and amino acids.

I purchase Murasaki sweet potatoes at Trader Joes’s in a 3# bag for $3.99. Murasaki are my absolute favorite potatoes, because they are so versatile.

INGREDIENTS

6# total – regular sweet potatoes and Murasaki sweet potatoes or a mix. Yams work too.

STEPS

  1. Wash potatoes. Scrub any dirt off, if necessary.
  2. Peel the bad parts off of the potatoes and discard.
  3. Line a large baking/cookie sheet with either a silicone mat or parchment paper.
  4. Place potatoes on cooking sheet with mat or parchment paper. Pierce each sweet potato a few times with a fork (to prevent bursting).
  5. Bake at 425 for 40 minutes on the center rack in the oven.

Test with a fork to verify they are fully cooked. They will be soft in the middle.

Mix of Sweet and Murasaki Potatoes BakedMix of Sweet and Murasaki Potatoes

Easy Black Beans and Rice with Salsa

We were in Costa Rica a few years back during Passover.* We were in heaven when we stayed inland; there was a plethora of fresh fruits and vegetables. We loved having access to inexpensive, tropical produce and were able to make many meals with these delicious items. Since we were avoiding leavened items, the produce was a boon. When we moved to a fishing village on the West Coast of Costa Rica, gone were the myriad fresh fruits and vegetables and low prices. Bread and fish were plentiful. Since we were trying to keep Passover and as plant-based eaters, our choices were limited and bread was not an option. Fruit and vegetables grow inland and were not accessible. SO – we lived on rice and beans for several days. We bought a 10# bag. and each and every night, we made a new dish with seasonings and spices we found at the local markets. Below is one such recipe. It’s easy to make, filling, delicious, and inexpensive to make, even in Costa Rica.

* For those unfamiliar with the Jewish tradition, during the 8 days of Passover, those who observe it need to avoid all leavened products, IE: wheat and yeast products that rise when baked, such as bread and pasta. Matzoh and matzoh meal are exceptions because they are unleavened (don’t rise). This can present a challenge when traveling.

INGREDIENTS:

2 cups of cooked Brown Rice

15 or 16 oz drained can of Black Beans OR dried beans that have been cooked

1 teaspoon of Turmeric Powder

A tablespoon of Garlic Powder

A teaspoon of Onion Powder

A quarter cup of Salsa (low salt)

STEPS:

Put all ingredients in a non-stick pot (at least 3 quart) and cook on medium until hot.

Serve immediately or simmer until ready to eat.

Note: This dish keeps well for 5-7 days in the fridge in a well-sealed container.

easy rice and beans with salsa

Jumpstart Superbowl Guacamole

Looking for a delicious, low fat, healthy Superbowl treat that you can eat in abundance and feel satiated? Try this easy gem of a recipe by Carol Barnett.

2½ cups frozen green peas, thawed

1 clove garlic, chopped

2 tbsp fresh lime juice (1/2 or 1 lime, squeezed)

½ teaspoon ground cumin

½ cup chopped fresh cilantro*

¼ tsp salt

½ stick celery (optional)

1 tomato, chopped (optional)

2 scallions, chopped, or some chopped Vidalia onion (optional)

⅛ teaspoon hot sauce (optional)

Place all ingredients in food processor and process until well blended, but don’t purée completely, leave a little texture. Serve as a dip with crudités (carrots, celery, peppers). If you serve with crackers, find a brand with no added oil or sugar (like Finn Crisp), or make your own by gently warming oil-free pita or tortilla wedges in the oven.

*If you are someone who doesn’t like cilantro, substitute Italian or flat-leaf parsley, or simply leave the cilantro out.

Note: The accompanying picture shows Caraway Finn Crisp. One tbsp caraway seed (much more than you would get in a few crackers) contains 22 calories of which 8.8 are fat calories, so there is a negligible amount of fat in this product. You can choose any variety of Finn Crisp except the Sesame Rounds during Jumpstart.

Superbowl Sweet Pea Guacamole

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