Post 48: Carrot photo and facts from Chubeza, Gelatin in the diet via a refreshing taste of the tropics, a creamy coconut pudding complemented by chunks of fresh, sweet mango and crunchy crumbs: Possible but most likely no need for Vitamin Supplements for vegetarians by Dr. Joel Kahn Vitamin B12, Vitamin D3, L-carnitine, and Taurene

We are in the middle of a storm and I am writing about chilled desserts? It’s time to stretch our staples and not be careless. Who knows when trucks will barrel into Jerusalem with fresh produce. So much will be lost due to freezing temperatures!

 Carrot Tips

– To store carrots, remove the green leaves, otherwise they will draw water from the root and cause it to shrivel.

– Carrots should be stored in the coldest place in the refrigerator, in a plastic bag or in the vegetable drawer.

– The carrot is best unpeeled. You can lightly scrape the peeling, or not at all. The peeling is tasty and nutritious.

– Like the tomato, a cooked carrot is more nutritious and healthier than a raw carrot. The level of vitamin A rises as the cooking breaks down the cell walls. It is best to cook carrots in a small amount of water, so the vitamins are not dissipated in the cooking liquid.

– Adding a small amount of oil to the cooking liquid will increase the absorption of antioxidants.

– It is recommended to combine carrots with foods containing vitamin E, like peanuts, pumpkins, leafy vegetables and whole grains.


Welcome back, good rain from last week. We’re getting continued plentiful rains,  an over the top storm, and a blessed and good winter to us all!

I just discovered a way to help if one has on and off stomach ills; adding vegetable gelatin to the diet: THE SIMPLEST WAY: boil up fruit juice and add agar agar flacks. Stir until resolved! Look at the following recipes for some good ideas. Agar agar is also used to make kanten desserts.

The Meals That Heal Inflammation Berry Pie Recipe


All berries are loaded with salicylic acid, the same heart disease fighter found in aspirin. Berries also contain pigments that make their beautiful blue and red hues are good for your health. Berries contain phytochemicals and flavonoids that may help to reduce your risk of several types of cancers. Cranberries and blueberries contain a substance that may prevent bladder infections. Blueberries and raspberries also contain lutein, which is important for healthy vision.

Ingredients Of The Crust:

2 1/2 cups            pecans or walnuts

1/2 tsp.                cinnamon

pinch of salt

2.5 tbs                  honey

1 tsp                     pure vanilla extract

Ingredients Of The Pie:

2 cups                   water

50 mL                   agar agar  flakes (found in a health food store)

3 oz                       honey

1.5 tsp                   PGX (or another brand of Konjac Root of your choice) I left this out.

1 tsp                      cinnamon

pinch of sea salt

1.5 cups                 frozen wild blueberries

1.5 cups                 frozen raspberries (processed in a food processer)

Note: It is important that the berries are small or the agar agar and PGX will simply create a jelly mold around the berries. When the berries are small they mix with the agar agar and PGX to create a jam filling for the pie. For the raspberries, whisk them in a food processor using the pulsing feature until they are broken into very small pieces. Raspberries naturally form small piece when they are whisked frozen.


Prepare Crust First So It Is Ready To Receive The Berry Mixture:

1. Put pecans/walnuts in a food processor and whisk until it becomes a fine meal. Add honey, sat and cinnamon and remix.

2. Press pecan/walnut mixture into a 10 inch pie plate.

Then Prepare The Berry Mixture:

1. Have all ingredients on hand pre-measured.

2. Bring water to a boil, whisk in agar agar, salt, cinnamon and PGX.

3. Keep whisking while cooking for 2 minutes on high boil to dissolve and blend ingredients. Look at the bottom of the pot to be sure that the flakes have dissolved.

4. Take pot off the boil and whisk in honey. I omitted this ingredient.

5. Quickly whisk in blueberries and raspberries and stir vigorously for 30 seconds.

6. Immediately pour mixture into the pecan/walnut crust or if you are making just the fruit then pour into a glass flat container and chill.

7. Top with whole fresh berries if desired.

8. Let set for 3-4 hours in the fridge before serving.

Tropical Coconut Pudding Parfait

By: Susie Fishbein of Kosher by Design cookbook series exclusively for Kolatin® Real Kosher GelatinParveMakes 4-6 servings
Hands on time: 5-10 minutes
Chill time: 3 hours  A refreshing taste of the tropics, this creamy coconut pudding is complemented by chunks of fresh, sweet mango and crunchy nut crumbs. It comes together in a flash and can be prepared up to a day before serving, so it’s the ideal dessert for dinner parties, letting you spend more time with your guests. Make sure to use perfectly ripe mangoes for maximum flavor.[print_this]


  • 1 can (13.5 -ounce) coconut milk (NOT cream of coconut), shaken & stirred
  • 3 tablespoons sugar or omit
  • 2 teaspoons unflavored Kolatin gelatin. I’m afraid not available in Israel – use agar agar
  • Pinch of fine sea salt
  • ½ cup boiling water
  • ½ teaspoon coconut extract
  • 1/3 cup sweetened flaked coconut, divided
  • 1/2 cup toasted oats/flax seed meal
  • ½ cup macadamia nuts chopped
  • 2-3 ripe mangos, peeled, pitted and cut into small chunks.

1) In a microwave-safe dish, warm the coconut milk in 30 second intervals, whisking in between, until coconut oil is dissolved and milk is completely smooth, uniform, and creamy, about 1-1 1/2 minutes.
2) In a medium bowl combine the gelatin and salt. Pour ½ cup boiling water into the mix and whisk until dissolved, about 2-3 minutes.
3) Add the warm coconut milk and coconut extract and stir until completely mixed, about 2 minutes. Stir in 1/4 cup flaked coconut. Chill 30 minutes to 1 hour, then gently stir. Chill for another 2 hours.
4) Place the oats and nuts into the bowl of a food processor fitted with a metal blade and pulse until it forms crumbs.
5) Gently stir the pudding to make it smooth and spoonable. In each of 4-6 wine glasses, place about 1½ tablespoons of the nut crumbs, and mango chunks. Top with ¼ cup coconut pudding. Repeat.
6) Garnish with remaining coconut,  crumbs and mango. Serve and enjoy immediately or chill until ready to serve, up to one day in advance.


Mango Blueberry Kanten (serves 6)

3 cups diced ripe mango
1 cup 100% white grape juice
2 tablespoons agar agar flakes (available in natural food stores)
1/2 cup frozen or fresh blueberries

In a small sauce pan, bring the white grape juice to a boil. Add the agar agar, simmer while whisking until flakes melt into the juice (about 5 minutes).

Put mango pieces and agar agar juice mixture into a blender and process until smooth. Transfer to a loaf pan (pyrex or ceramic is best). Add blueberries and smooth out by gently pounding loaf pan on the counter. This will help remove any air bubbles. Store in the refrigerator and let set for at least 4 hours. Gently unmold onto a platter or serve straight out of the dish.

mango blueberry agar agar bite

4 Vitamins Every Vegetarian Should Consider Taking

Thought experiment: Say you’re trying to eat right. Say you’re succeeding so well that your breakfast, lunch, and dinner plates all look like rainbows, bursting with whole food, plant-based choices. In that case, why would you ever consider also taking vitamins?

It’s a hypothetical question that I’m frequently asked, and—believe it or not—I’ll often start my answer by pointing to a 1936 U.S. Senate report. “Ninety-nine percent of the American people are deficient in minerals and a marked deficiency in any one of the more important minerals actually results in disease,” it reads. Sure, we’ve come a long way in the past 80 years, but a lot of that progress has been in the wrong direction, thanks to the introduction of fast foods, GMO products, and major changes in farming techniques.

Case-in-point: A medium-sized red apple you might buy at any major supermarket has on average 85 percent less magnesium than 75 years ago. Iron levels have dropped in spinach by over 35 percent in the last 20 years. The quality of soil used in conventional farming has deteriorated significantly since World War II. All of this is why, unless you’re eating all organic, all the time, taking a vitamin packed with natural sources of minerals including magnesium may be wise.

Supplements are smart for other reasons, too. While I firmly believe that 100 percent plant-based, whole food menus are the healthiest overall, cutting down on animal products can make it tougher to get some key nutrients.

Here, I’ve listed Dr.Joel’s  four supplements and his commentary. However, there is  a lot of research absolutely denying the benefits of these supplements. Then the decision is up to you and your doctor if they might help you. The internet has much information and one must sift through claims.

Vitamin B12: Important to brain, nerve, and hematologic health, this energy-boosting nutrient is a factor in a key process called methylation. Because animal products are much richer in B12 than are plant ones, I typically tell my vegan and vegetarian patients to take about 2,500 mg of Vitamin B12 once a week, ideally in liquid, sublingual, or chewable form for better absorption. (You can also take 500 mg daily if that schedule works better for you.)

L-carnitine: This amino acid plays an important role in shuttling fatty acids across membranes to help fuel energy production. Because L-carnitine is found mainly in meat, vegetarians generally have lower levels of it in their muscles. For this reason, Dr. Kahn often recommends that vegans supplement with 500 mg a day, particularly for those who exercise a lot or who have heart disease. The bottle has cautions agains takng this supplement for pregnant or nursing mothers. Wisdom has it not to take this at all.

Taurene: Unless you’re an avid reader of energy drink labels, taurine’s probably something you haven’t heard much about. Yet it’s the most abundant amino acid in the body and important to everything from cardiac health and immune system function to electrolyte balance, insulin action, and hearing. It’s also a challenge for vegans to get, since it’s typically found in meat and seafood. My prescription? I generally suggest 1,000 mg a day for someone who’s healthy and diabetes and heart disease-free. I am still checking this one out. It attracted me because there was a claim that it helps hearing.

Vitamin D3: Vitamin D has long been known to promote bone health, but now it’s proving to be essential to many more important functions, such as helping with blood pressure and blood glucose control, supporting the heart and the brain, and even enhancing mood. Direct sunshine on exposed skin for 20 to 30 minutes a day can often do the trick, but winter months and office jobs make that tough to achieve in the real world. Routinely, 80-90 percent of my patients test low for this important nutrient. To bring them up to speed, I recommend between 2,000 and 4,000 IU of D3 each day. (Sometimes this is derived from animal sources such as lanolin, so if you’re vegan, check the label.)

Scientific research has shown that plant-based, whole food, vegan diets reduce the risk of obesity, dementia, diabetes mellitus, heart disease, cancer, and much, much more. Incredible, right? To bring us back to that first hypothetical scenario, here’s the rest of Dr. Kahn’s answer: When you’re doing so much good, take the extra step and get yourself to great with a few well-chosen, high-quality supplements as described above.

Not sure about any of the above. Would like to know if any of my readers have positive reactions to any of the above supplements.


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