Plant Perfect Sushi


Vegan Sushi

Before we get too far into this post I want to offer this bit of advice about preparing this delicious plant-based food.  You need a sense of humor, a willingness to laugh at yourself and in my case your partner, and the understanding that perfection is a “state of mind”.  Armed with these defenses and delicious whole food ingredients you will have a lot of fun making these tasty sushi rolls.

Sushi, or more accurately sushi-meshi, is the vinegar-flavored cold cooked rice that is the basis for what we generically refer to as sushi.  Once the rice is prepared, it is topped or wrapped with other ingredients such as the raw vegetables we prepared for this meal. Our Plant Perfect Sushi was rolled in Emerald Cove Organic Pacific Nori, verified by the NON-GMO Project and purchased at Whole Foods Market (I do not receive any compensation for these links. They are simply provided as a resource to help you find ingredients.)

Our recipe for this Plant Perfect Sushi is below but, before you proceed, let me say once again a sense of humor, a desire to have some fun, and the mantra “if at first I don’t succeed, try, try again” is necessary and well worth the effort.

Plant Perfect Sushi

Plant Perfect Sushi

These Plant Perfect Sushi rolls are delicious. They do take some practice to roll but keep trying. It will definitely be worth the effort. Asparagus would be incredible in these rolls. You can also use fruit like mango. Whatever filling you choose, the key to success is ensuring your rice is cold and sticky and you do not try to build too big a roll. This is a case of "size really matters" if you want your sushi to look and taste as ours eventually turned out. Enjoy.


  • Nori Sheets
  • Slivers of your favorite veggies: carrots, cucumber, Roma tomato, avocado, celery, bell pepper, etc.
  • 1 cup (uncooked) short-grain brown rice rinsed
  • 2 cups water (depending on your cooking device)
  • 2 Tbsp rice vinegar
  • 1 Tbsp organic cane sugar
  • 1/2 tsp salt
  • Stone ground mustard
  • Soaked raw cashews
  • Fresh squeezed lemon juice


    For The Rice
  1. Rince 1 cup short-grain brown rice
  2. Add to cooking device (I use an Instant-Pot)
  3. Add water (I use 1.5 cups of water in my Instant-Pot)
  4. Cook rice until water is absorbed - test for doneness
  5. Transfer cooked rice to glass bowl.
  6. Mix together rice vinegar, cane sugar and salt and add to rice
  7. Stir rice gently to mix and cool quickly. Rice will become sticky as it cools.
    For the Filling
  1. Prepare slivers of your favorite vegetables
    Putting the Roll Together
  1. We used a Sushezi Tube, but you can use a bamboo sushi mat or clear plastic wrap to create your large roll.
  2. Form two half logs of the rice approximately 6" long and about 1" wide and using approximately 1 cup of the cooked rice (dampen your fingers to keep rice from sticking to them)
  3. Make a small channel in each half of the rice log to fill with your veggie slivers. Don't overfill.
  4. Put the two halves together (this was relatively easy with the Sushezi Tube)
  5. Make sure the two halves are well "put together".
  6. Transfer onto one end of a sheet of Nori
  7. Begin to roll.
  8. Once rolled to the end of the Nori sheet use a bit of water on your fingertips to seal the edge of the Nori.
  9. Using a serrated knife, cut your sushi rolls in 1/2 - 3/4 inch pieces.
    For the Dressing
  1. We blended a quick dressing with avocado, some soaked cashews, fresh squeezed lemon juice and a wee bit of stone ground mustard; but you can simply use some Tamari with a bit of wasabi.


Brown Rice:  All rice is not created equal. White rice has had most of its nutrition removed through the milling and polishing process it goes through. Why fill your tummy with something that does not provide nutrition when you can enjoy delicious and nutritious brown rice in your sushi? Short grain brown rice is best for sushi as it has the highest starch content making it suited for “sticky rice”. Brown rice promotes digestive health because it is high in fiber. It is also excellent for promoting heart health as it is a good source of selenium, magnesium, and ferulic acid.

Sea Vegetables – NORI (seaweed):  Sea vegetables are extraordinarily rich in iodine, Vitamin K, folate and magnesium. Iodine is essential to the function of our thyroid. Thyroid hormones regulate metabolism in every cell of our body so ensuring we have enough iodine in our diet is of real importance. Sea vegetables can help reduce inflammation in the body, inhibit blood clots and protect against viruses. They are loaded with iron and calcium and contain sleep-promoting tryptophan.  BONUS: sea vegetables provide great nutrition and are very low in calories.

5 Good Reasons to Love Sweet Potatoes

sweet potatoes

The humble sweet potato.  It’s quite popular one day a year as a Thanksgiving side dish but I believe it really hasn’t gotten the respect it deserves the rest of the year. Why? It may not look very fancy sitting in the bin at the grocery store 11 months of the year, without all the holiday hoopla around it;  but believe me, it is worthy of being a part of your everyday, regular meal planning and here’s why:


Reasons to Love Sweet Potatoes

  1. Sweet potatoes have over 60 awesome nutrients to offer.
  2. They are versatile enough to be eaten alone or added to a large variety of dishes.
  3. They add visual interest through color and texture to a plate.
  4. They are budget friendly.
  5. They are really easy to prepare.

By including sweet potatoes in your regular meal rotation, your body will benefit from:

  • Antioxidant Protection: sweet potatoes are an excellent source of vitamin A and a good source of vitamin C, copper, and manganese. One small sweet potato contains over 23,000 mcg of beta-carotene – a carotenoid phytonutrient that protects our cells from free radicals, has the greatest vitamin A activity, helps our immune system function optimally, and promotes eye and lung health.
  • Blood Sugar Balance: sweet potatoes help stabilize blood sugar levels and lower insulin resistance – another benefit of the high amount of beta-carotene
  • Lung Health: Vitamin A helps support the tissues that line the lungs.
  • Eye Health: Vitamin A is important to the health of your eyes.

Here is a super easy and awesomely delicious way to prepare sweet potatoes:

Super Easy Sweet Potatoes

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 6 servings

Serving Size: 8 ounces

Super Easy Sweet Potatoes


  • 3 lbs organic sweet potatoes, washed, peeled & quartered
  • 3 tbsp organic extra virgin olive oil
  • 1 tsp turmeric
  • 1 tsp salt
  • 1 tsp black pepper
  • juice of 1 lime


  1. Preheat oven to 400F
  2. Line 2 baking sheets with parchment paper
  3. In a large bowl, toss prepared sweet potatoes with olive oil
  4. Combine turmeric, salt & black pepper
  5. Sprinkle over potatoes & toss to coat evenly
  6. Spread potatoes out evenly on baking sheets leaving room between potatoes
  7. Roast for 30 minutes.
  8. Check with a fork. Potatoes should be soft to the center.
  9. Squeeze lime juice over roasted potatoes and serve.


The lime adds a little "zest" to this dish and balances the sweetness of the potatoes.

A heart shape held in handsFebruary is heart- health month. Eating a whole food, plant-based diet is good for your heart and great for our planet.  Plant-based foods are budget friendly and easy to prepare and they provide all the nutrients your body needs to be healthy. With literally thousands of different plant-foods available, you will be able to prepare something new every day. Go on, give it a try.

Think you don’t like beets? This recipe will change your mind.

When I was a young beets were not a staple in our household. I don’t know if it was because my parents weren’t keen on them or if my mom was more concerned with the kinds of permanent stains my sisters and I would inflict on our clothing and the table linens. Whatever the reason, I didn’t acquire a taste for beets until I was much older and it was probably more from accident than intention. Now beets are a regularly welcomed food in our home. Here’s why.

Beets are nutritional superheroes. They are exceptionally rich in folate, an important B-Complex vitamin that promotes heart health and supports healthy blood circulation by preventing the build-up of homocysteine in the blood, as well as aiding red blood cell production, skin cell production, and nerve function. Folate is an especially important nutrient for pregnancy due to its role in the prevention of birth defects. The red pigment found in red beets (betacyanin) and the yellow pigment found in yellow beets (betaxanthin) are known to be powerful antioxidants – the sheriffs that round up the free radicals in your body who are up to no good.  Beets are also high in manganese (for strong bones, normal blood sugar, and thyroid gland function), and potassium ( for muscle and nerve function, maintaining blood pressure and calcium levels, and keeping electrolyte and acid-base balance in your body.) Beets are also a good source of fiber and we all know how important fiber is, right?

Beet GreBeet roots and beet greens are both edible.  In fact, beet greens have excellent nutritional value, also taste great, and were the beet food of choice long before anyone figured out the root was equally nutritious and delicious.  Beets and beet greens can be eaten raw and really make a nice addition to a salad. I really love the taste of roasted beet root and love to include both the red and yellow variety in our weekly meal planning. Roasted beets are so sweet and juicy, they add incredible color to your meals, and can easily be transported for your workday meal or on a picnic.  Beets can be used in many recipes so think outside the box a little.  They are also very budget friendly. Give this recipe for Beet Fettuccini a try.  My family and guests loved it! I hope you will too.

Beet Fettuccini

Prep Time: 30 minutes

Cook Time: 1 hour, 30 minutes

Total Time: 2 hours

Yield: 4 servings

Beet Fettuccini

This is a very budget friendly recipe. Total cost for ingredients was $7.69. This recipe served 4 adults for lunch. Cost per serving only $1.92. Awesome, right?



    To Roast Beets
  1. Heat oven to 400F
  2. Cut beet greens off root leaving approximately 1 inch to help hold beet. Retain leaves for other use.
  3. Wash beets throughly. I use a vegetable brush to be sure to clean all the nooks and crannies.
  4. Do not dry beets.
  5. Wrap washed beets loosely in individual foil
  6. Place wrapped beets on baking sheet
  7. Roast for 50 - 60 minutes.Check periodically and add small amount of water if beets are drying out.
  8. Beets are done when a fork easily penetrates to the middle
  9. Let beets cool then remove skins.
  10. Take advantage of over space by roasting more beets than you need for this recipe. You can use them later in the week for a variety of dishes.
  1. Prepare fettuccini per package directions. Take care not to overcook.
    Beet Sauce
  1. Saute onion over medium heat for about 8 minutes. You can use a small amount of olive oil or, as I prefer, a small amount of vegetable broth. Reduce heat to low and continue cooking for additional 15 minutes.
  2. Add balsamic vinegar and mirin to onions and cook until liquid evaporates
  3. Using your food processor, shred or slice your beets
  4. Transfer onion mixture to food processor and blend with beets until mixture is smooth
  5. Taste and add salt and/or pepper if desired
  6. Transfer beet mixture to small pan on stove to keep warm
    Putting it Together
  1. Drain cooked fettuccini, reserve small amount of water
  2. Add fettuccini to beet sauce, tossing to coat. Use reserved cooking water, 1 tbsp at a time if more moisture is needed
  3. Plate fettuccini. Top with Go Veggie and serve.

A heart shape held in handsFebruary is heart-health month.  A whole food, plant-based diet is proven to be the best way to maintain a strong and healthy heart. Beets are a heart-healthy food and just one of the many delicious vegetables to include in your weekly menus. In addition to nutrition, beets add wonderful color to your plate.

Turmeric Latte – It Tastes Too Good to be Healthy!

I’ve been spending a lot of time lately learning about herbs and spices and how they can have a profound and positive effect on our health. They have been used for thousands of years, mostly in Eastern and Native American cultures, to support human health. In recent years, Western medicine has finally begun to realize pharmaceuticals are not the right answer and perhaps we have simply been ignoring what we already know. Finally, the movement among Western medical practitioners to return to Hippocrates’ conviction that food should be our medicine is growing exponentially every day .  Study after study proves a whole food plant based diet, including thousands of herbs and spices, is the best option to promote and maintain wellness and often the best alternative to remedy most illness.

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Below is a recipe for Turmeric Latte. It tastes so good you will have a hard time believing it could be  good for you! Enjoy it anytime of day but it’s good to know this is one delicious drink you can have before bed that won’t keep you up. You can enjoy this drink hot or cold. It is easy to make and a wonderful alternative to coffee.  Here are some interesting facts about Turmeric that will add incentive to include this wonderful spice in your daily diet:

  • Turmeric is revered in Ayurvedic medicine as a cleanser for all the body’s systems.
  • Turmeric is an excellent source of manganese, a mineral that helps protect our cells from free radicals, keeps our bones strong & healthy, supports normal blood sugar levels, optimizes the function of our thyroid gland, and helps keep our nerves healthy.
  • Turmeric is an excellent source of iron. Iron facilitates the efficient distribution of oxygen in our bodies, supports our immune system and helps us produce energy.
  • Curcumin, the phytonutrient in turmeric that gives it such a beautiful yellow color, has long been considered an extremely effective anti-inflammatory. Many studies have shown the positive effects of curcumin on patients with digestive disorders such as Crohn’s disease and ulcerative colitis, as well as patients with joint problems such as rheumatoid arthritis.
  • Recent heart-health research has shown promising results in subjects consuming curcumin and the reduction of total cholesterol.
  • Turmeric is what gives curry and mustard its yellow color!

Turmeric Latte

Cook Time: 20 minutes

Yield: 2 - 4 servings

Turmeric Latte

I use homemade soy milk for this recipe. If you use store bought soy milk, I recommend unsweetened . If you buy sweetened soy milk you will not need the maple syrup.

The whole family can enjoy this delicious drink.


  • 1 Tsp dried turmeric
  • 2 cups water
  • 2 cups soy milk
  • 1 Tsp organic maple syrup (optional)


  1. Over medium high heat, whisk together turmeric and water.
  2. Bring just to the boil, then reduce to simmer.
  3. Simmer for 10 minutes - whisking often.
  4. Add soy milk
  5. Add maple syrup if desired
  6. Whisk until heated through. The whisking will create the latte foam.
  7. Pour and serve hot or refrigerate.


NOTE: Take care as Turmeric will stain your clothes, cloths and counter.

A heart shape held in hands February is Heart-Health Month. Your heart works hard, make sure you take care of it by eating a Whole Food Plant Based Diet (WFPBD), get some exercise, minimize stress and get enough sleep.
Interest Heart Facts
***The average heart beats about 4400 times per hour, 100,000+ times per day, 32,000,000+ times per year.
***Your heart will pump approximately 1,000,000 barrels of blood through your body during an average lifetime.