SWAP Presentation: Vegan Tacos

On June 19th, 2018, Ashley Ivey Askew (clinical manager at I-CARE Home Care) was asked to participate in a healthy living workshop at First Baptist Church of Vienna for the SWAP (Seniors With A Purpose) ministry. Ashley provided vegan/vegetarian options for those that wanted to try! It was a hit! Ashley spoke about “trying something new” and healthy food options. The recipe for the Vegan “Crumbles” is below. Enjoy!

Vegan Taco "Meat" Ingredients:

  • 1 Bag Gardein® Beefless Grounds
  • 1/2 Green Pepper (diced)
  • 1/2 Red Bell Pepper (diced)
  • 1/2 Yellow Onion (diced)
  • 1 Cup Mushrooms (diced)
  • 2 Tsp Smoked Paprika (Add more if you want a more "smoky" taste)
  • 2 Tsp Ground Cumin
  • 2 Tsp Garlic Powder
  • 1 Tsp Onion Powder
  • Extra Virgin Olive Oil (EVOO)
  • 1 Tablespoon Honey or Agave Nectar (vegan option)
  • 1/2 Lime
  • 1 Tablespoon Vegan Butter
  • 1 Tablespoon Fajita Marinade
  • 1/2 - 3/4 Cup Salsa (Depending on your taste)
  • 1/4 Cup Cilantro (chopped)

Vegan Taco "Meat" Directions

  • Drizzle EVOO in pan/skillet place on stove on medium heat.
  • Wait 1-2 min until skillet is hot, add diced bell peppers, onions, and mushrooms to pan
  • Use spatula to stir around veggie mix. Add 1/2 lime juice and stir
  • Add cumin, smoked paprika, garlic powder, onion powder and vegan butter to skillet. Stir to distribute seasonings. Turn stove heat up to medium. Let simmer for 3-4 mins (stir if necessary)
  • Add honey or agave nectar (vegan option) and fajita marinade to mix. Stir. Let simmer 1-2 mins
  • At this point, mixture should be sizzling and aromatic! Slowly add 1/2-2/4 cup salsa and stir.
  • Add cilantro, stir. Pour into serving dish and serve!
  • * For tacos or taco salad use tortillas or low sodium chips, add your favorite toppings: cheese, lettuce, sour cream, jalapenos, salsa, red onions etc.(you can find vegan cheese and vegan sour cream at Whole Foods). We also added cilantro lime rice & smoky black beans to the side.

As you can see.... It was a hit!!!

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Healthy Meals For Seniors

Healthy Meals For Seniors

I-CARE was asked to do a cooking show where they were featuring Healthy Meals For Seniors! We have posted the recipes below. Enjoy!

Remember, I-CARE

Butternut Squash Soup With Thyme

Ingredients:

3 cups chopped (in cubes) Butternut Squash

1-2 cups Coconut milk

1-2 teaspoons of dried thyme

2 cloves garlic

Salt & Pepper

1 teaspoon onion powder

1 tablespoon honey

1 table spoon vegan butter

Olive Oil

Directions

  1. Preheat oven to 350
  2. Spread thin layer of olive oil over foil on baking sheet. Spread butternut squash on baking sheet
  3. Season squash with salt and pepper, drizzle with olive oil
  4. Place squash in over for 20-30mins (until tender)
  5. Take out and let cool for 2 mins. 
  6. Pour in squash, 1 cup of coconut milk, 2 cloves of garlic, 1 tablespoon vegan butter, 1 tablespoon honey,  1-2 teaspoons of dried thyme, and 1 teaspoon onion powder. Season with salt/pepper to taste
  7. Blend until smooth. Pour in more coconut milk if soup is not smooth enough.
  8. When done, pour into pot and place on stove on medium heat for 5-10 mins.
  9. When serving pour soup carefully into bowls, add a dash of thyme on top of soup, drizzle fresh lemon juice on top & serve

Quick Roasted Vegetables

Ingredients : 

2 Cups mushrooms

2 Bell Peppers

1 Red Onion 

2 Yellow Zuchini 

2 Green Zuchini

1 cup of cherry tomatoes 

5 small russet potatoes or sweet potatoes 

1 bunch of asparagus  

1tsp of Olive Oil 

Dash of Salt & Pepper 

Wash and prepare all ingredients and cut in cubes. Place a foil on a cookie sheet and place in vegetable in a section. 

Once all the vegetables are placed on a cookie sheet, then drizzle olive oil and salt a pepper. 

Place at 450 for slow cook or broiler for a fast and crispier cook in the oven for 10-15 minutes or until golden brown. 

Remove from the oven and mix the vegetable together. 

Vegetables can be placed over pasta or quinoa or rice for a desirable healthy and fulfilling meal. 

Healthy Juicing

Wash all Vegetables and Fruits thoroughly in your kitchen sink in cool water. Add a half cup of baking  soda and a cup of White Vinegar to the water to aid in the cleaning process. Soaking overnight is also a good idea for very dirty vegetables and fruits. A regular size sink full of vegetables and fruits will make approx. 75 fluid ounces of juice. I typical drink about 12- 16 ounces for breakfast.

Push the vegetables and fruits slowly through a Juicer. The Juicer setting should be on slow for the best results. After juicing strain the mixture to remove the foam and any gritty particles. Enjoy.

Recommend Vegetables and Fruits to Juice:

Kale

Cucumber

Celery

Carrots

Apples {you can also substitute pears, watermelon, peaches etc}

Beets

Half a Lemon

Ginger {use very little, maybe the size of a dime, ginger has a very strong taste but it good for your health. You can increase or decrease the amount of ginger to suit your taste}

This will produce a very dark mixture, use more carrots and apples, and remove beets to lighten the mixture and to make it sweeter. You should experiment to find the proper combination of vegetables and fruits that suits your taste.

4 Foot Tips for Diabetics

What Is Diabetic Neuropathy?

Easy way to remember:
Neuro = Nerves Pathy =Disease
Greek & Latin Roots

In layman’s terms diabetic neuropathy is a type of nerve damage.
In diabetes, high blood sugars cause damage to nerve fibers, most often in the person’s legs and feet.

What Does This Mean?

Often people with diabetic neuropathy have 2 major issues:

1. Difficulty feeling their feet
The nerve damage can cause numbness in certain areas or the whole foot.
2. Difficulty healing
Often there is also a slow of blood flow (blood brings oxygen and healing agents)

What Can Happen

1. Difficulty feeling feet: If a person with full sensation in their feet steps on a nail, the immediate pain will make a person get off the nail. However if you do not have full feeling in the bottom of your foot, you may not get off of the nail as quickly as needed. Someone who has peripheral neuropathy may suffer injuries in their feet they do not feel.
2. Infection: Decreased blood flow, means that there is also a decreased ability for oxygen and other healing agents to get to wounds quickly. In diabetic neuropathy simple cuts can become sores, and sores can become wounds and wounds can be very hard to heal.

So What To Do?

There are several things patients with diabetes need to be mindful about.

4 Foot Tips for Diabetics

1. Wear shoes, even if it is just slippers around the house. This will protect your feet from injury. Also wear shoes that fit. Shoes that are too small may cause friction and wounds on parts of the foot.
2. Carefully wash and dry your feet! You always want to make sure your feet are dry in the crevices of your toes. Fungal infections can form in small, damp places!
3. Be careful about nail salons basins. Some times proper precautions are not taken to clean the basins and bacteria can be left in the water jets of the basins. With diabetic neuropathy you have to be extremely careful about not getting infections in your feet.
4. If you are cutting your own nails, cut them straight, and do not cut the skin around them. Try to not cut too close too your skin to avoid cuts and bleeding.