I have gained so many valuable insights through meeting and learning from amazing WITI women over the last 20 years. And, one of the many realizations has been that even smart, well-educated people do not necessarily take the time to educate themselves about good nutrition, healthier choices in a variety of areas.

I certainly understand the challenge of acquiring the information we need to improve the quality of our lives – especially when, we, as professional women, already handle a number of “challenges” outside of our profession.

I had the good fortune to grow up in a household where positive thinking and good nutrition were modeled and emphasized - soda, candy, hamburger, hot dogs at home or outside were not allowed. Instead, father would bring home crates of fresh vegetables and fruit directly from the wholesaler, which he was able to buy because the wholesaler, a good friend of my brother’s, understood we were a large family of 11 children. I never saw alcohol in our family except a bottle of wine at our Passover celebrations. No one in our family ever smoked.

As I have grown older, I realized if I wanted to reduce the probability of frequent doctor visits, I had to make as many healthy choices as possible. I have always been interested in cooking, nutrition, psychology and have spent years collecting information from a variety of sources which I want to share in this column.

Last year, I decided to start a tradition of bringing cookies to the annual WITI conference to help WITI women realize that healthy can also mean delicious!
One of my hobbies is developing recipes that are healthy without sacrifice to taste. I had worked on these cookies for several months and received rave reviews from everyone, so I wanted to share them with WITI women as a way of expanding their consciousness about healthy choices.

These cookies are vegan (no animal products) – made with lots of healthy ingredients, including walnuts, whole-wheat flour, toasted oat bran, vegan choc chips – no butter or other unhealthy ingredients– and everyone loved them. If I don’t take them to market, I will share the recipe – I want to wait until I make that decision.

Many women asked about what the term “vegan” meant. I, myself, did not fully understand what a vegan diet entailed, until I became friendly with Erika, who has chosen to be a vegan because of her passionate commitment to animals.

I credit my friend Erika for helping me become more conscious about the fact that choosing to eat beef or pork is not only unhealthy for our bodies, but encourages the slaughter of animals. Once I realized the connection, I stopped eating beef and pork immediately.

My goal is to share information I have learned, tested and tried that will encourage you to make healthier choices to improve the quality of your life. None of us is perfect and I cannot claim that I make healthy choices 100% of the time. But my goal is to be as aware as possible of the choices I do make – and the trade-offs – and to encourage you to do the same.

One or two Sundays per month, I try to tackle a new recipe that will last a few days – and this one is not only healthy and satisfying but everyone who tried it agreed it was very good. And, the best part is that it gets better every day.

Carolyn’s Vegan Baked Bean Cakes

2 15 oz cans of cannellini beans, one 28oz can vegetarian baked beans, one can of Trader Joe’s Cuban beans, 1 can of vegetarian refried (Eden is a great brand if you can find it... or use 4/5 cans cannellini or any combo you like)
Extra Virgin Olive Oil
1 bunch Italian parsley (preferably organic)
1 package of organic baby spinach
1 generous tsp of baking powder
About 3/4 to 1 cup of whole wheat flour
2 packages of sliced crimini mushrooms
1 large onion – I use vidalia
1 package of small peppers (Trader Joe’s) or 2 red or yellow peppers
Cumin (about 1 tsp), Salt (1-2 tsp) and black pepper to taste
Plain Greek yogurt (optional)

On a toaster oven tray (or if you don’t have a toaster oven, use a flat pan which has about 1 inch or less sides), scatter one cut up onion and chopped peppers. Sprinkle liberally with good quality extra virgin olive oil and sea or kosher salt and bake at 400 for 20 minutes. Add both packages of mushrooms on top of onion/pepper mix – sprinkle liberally with olive oil (no salt) and bake again at 400 for 20 minutes.

While the onions, peppers, mushrooms are roasting, open 4 cans of cannellini beans, drain, rinse and pour into a large bowl. Mash with a big spoon or masher until most of the beans are mashed. Sprinkle with sea salt, cumin and pepper.

Chop about 4 tablespoons of fresh Italian parsley and 1 package of spinach – add to the beans.

Take the completed onion, pepper, mushroom mix and coarsely chop in a food processor (or with a knife) - add mixture (and liquid from mush/onions) to the beans. Mix in (with a big spoon) baking powder and enough flour to bring the mixture to a point where you could make patties.

At this point, you can put in a container and refrigerate overnight or make some of it immediately.

Take a flat pan (I do this in the toaster oven), cover with parchment paper or foil and pat the mixture down so it is only about 1/4 inch, or make individual patties about 1/4 inch thick. Bake at 450 for about 20 minutes until a nice brown crust forms on top of the bean mixture. Keeps in fridge for 3-4 days – then freeze.

Depending on your taste (and whether or not you are vegan), you may want to sprinkle with more salt and top with Greek yogurt – or make a vegetarian sandwich using this as the filling. Enjoy!

In future columns, I will feature healthy choices in a variety of areas, including good nutrition for humans and dogs, recipes, products I have discovered that are healthy and delicious and encourage you to share your discoveries, recipes and thoughts about healthy, satisfying choices you have discovered.

Please send your information to info@corp.witi.com. Thank you! Carolyn