Witness the Power of a Plant-Based Diet!
“Navy Bliss Foods Introduces our New Restore Health Program” Witness the Power of a Plant-Based Diet! 15 Day Meal Plan included!
Vitality and Health as a Way of Life!! Restore Health specializes in RESULTS! Paradigm shift: Focus on Nutrition: 80% Diet and 20% Exercise Plant Based Lifestyle: · The Goal is to consume foods rich in vitamins, minerals, and phytochemical daily. · A whole food plant-based diet is one that includes fresh fruits and vegetables; whole grains; beans, peas, lentils, and other legumes; and seeds like flaxseeds and chia seeds. · A whole food plant-based diet eliminates animal products like meat and dairy and includes food that is as close to as nature intended. Therefore, processed foods such as white bread, white sugar, fast foods, potato chips, convenience foods, artificial sweeteners, refined sugar, etc are not allowed. · There are many benefits to adopting this lifestyle, including, but not limited to: lowered blood pressure, weight loss, reduced risk of heart disease, controlled diabetes, increased energy levels, and better mental clarity. · Eating a whole food plant-based diet is not really a diet at all, it’s a lifestyle change. This way of living truly allows you to eat without counting calories. You can eat as much as you like and still lose weight. Information obtained from Dr. Joel Fuhrman, MD. Unlimited amounts of Cruciferous Vegetables can be eaten daily. *Vegetables, especially green leafy vegetables, win the nutrient density prize. The concentration of vitamins, mineral, phytochemicals, and antioxidants per calorie in vegetables is the highest, by far of any food. *Eating a large amount of greens and other colorful vegetables is the secret weapon to achieve great health *Include lots of salad and raw vegetables in your daily meals. Consuming salads is an effective strategy for weight control. Cruciferous Vegetables:
Arugula Bok Choy Broccoli Broccoli rabe Brussel sprouts Cabbage Cauliflower Red Cabbage **Remember the Acronym/Include these foods daily** G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, Seeds) **Remember to include Omega-3 foods daily such as Flaxseeds ad Chia seeds** Information obtained from Dr. Joel Fuhrman, MD. Limit Animal Protein: All animal products, including meat, fish, and dairy, are low (or completely lacking) in the nutrients that protect us against cancer and heart attacks. Plant foods- not animal foods- contain fiber, antioxidants, and hundreds of phytochemicals. Animal products are rich substances that scientific investigations have shown to be associated with the incidence of cancers and heart disease: saturated fat, cholesterol, and arachiodonic acid. Convincing science has also demonstrated that diets higher in animal protein promote cancer. Animal protein, because it has high biological value, and because the protein is highly concentrated, promotes the rise of cancer-promoting hormones within the body, especially IGF-1 (insulin like growth factor-1). Proper Preparation of Vegetables: Overcooking green vegetables cause them to lose valuable nutrients. As the vegetables steam, water-soluble nutrients are lost in the cooking water. Overcooking also deactivates the beneficial myrosinase enzyme in cruciferous vegetables. Information obtained from Dr. Joel Fuhrman, MD. Do not cook your vegetables longer than the maximum times given in the ranges below: (Once water is boiling) VegetableRange (minutes)Artichokes, halved, choke removed16-18Asparagus8-10Bok Choy6-8Broccoli, stems separated and quartered10-12Brussels sprouts10-12Cabbage, quartered, leaves separated8-10Snow peas6-8String beans9-11Zucchini10-12 How to Cook Beans Beans will generally triple in volume when cooked. One cup of dry beans will yield 3 cups of cooked beans. Sort dried beans before using to pick out any shriveled or broken beans, stones, or debris. Rinse the sorted beans well in cold water, running water. Most dried beans should be soaked before cooking. There are two soaking methods: - Regular soak: Put beans into a large bowl and cover with 2 to 3 inches of water. Set aside at room temperature for 8 hours or overnight. Drain well. - Quick soak: Put beans into a large pot and cover with 2 to 3 inches of water. Bring to a boil and boil briskly for 2 to 3 minutes. Cover, remove from heat, and let sit for 1 hour. Drain well. After soaking and draining, put beans in a large pot, add water (use a 3:1 ratio; for example, 3 cups of water for 1 cup of bean), and bring beans to a boil. Lower the heat, cover, and simmer, stirring occasionally, until beans are tender when mashed or pierced with a fork. Most beans require about 90 minutes to 2 hours of cooking. Lentils and split peas require 1 hour and should not be soaked prior to cooking. Make sure beans are thoroughly cooked as they are more difficult to digest when undercooked. Beans may also be cooked in a pressure cooker to reduce cooking time. Put the beans in the pressure cooker with three times as much water as beans. Cook a 15 pound pressure for 30
minutes for small beans and 40 minutes for large beans.
Meal Plan
(Recipes gathered from numerous websites to compile this Meal Plan)
Day 1:
Breakfast:
Fruit Smoothie
Lunch:
Sweet Potato Black Bean Burger with lettuce, tomato, avocado, and onions served on a whole grain bun
Green Salad with any vegetables added that you desire and healthy dressing
1-2 pieces of fruit
Dinner:
Easy Weeknight Veggie Chili
Green salad with several veggies o it and healthy dressing
Garlic Green beans
Berry Salad (Blueberries, strawberries, ¼ cup walnuts, and sliced bananas)
Day 2
Breakfast:
Chickpea pancake
Fruit (Blueberries, an apple, a banana, any fruit is fine)
Lunch:
Veggie Chili w/whole wheat crackers/toast
Or with side of brown rice or buckwheat
Fruit salad
Dinner
Mushroom-Barley Soup
Green salad with several veggies on it and healthy dressing and top salad with sautéed beans and onions
Fruit Salad
Day 3
Breakfast:
Butternut Blueberry Breakfast
Lunch: Soup and Salad (Any soup from the recipe list)
Dinner:
Spicy Red Lentil Soup
Lemon Pepper Vegetables
Green Salad, topped with veggies and healthy dressing
Day 4
Breakfast:
Smoothie
Lunch:
Rice and cabbage casserole
Side of red beans with rice
Whole wheat roll
Green salad topped with tomatoes, onions, cucumbers, peppers, etc and healthy dressing
Dinner:
Easy vegetarian pasta
Marinated Brussel Sprouts
Green Salad, topped with veggies and healthy dressing, sprinkle sunflower seeds on salad
Day 5
Breakfast:
Blueberry Almond Oatmeal
Lunch:
Hummus
Green salad topped with veggies and healthy dressing
Fruit Salad
Dinner:
Steamed Cabbage with onions, green peppers, red peppers
Side of brown rice
Okra and tomatoes
West Coast chickpeas
Fruit Salad or Green Salad
Blueberry-Almond Oatmeal
Ingredients
1/2 cup old-fashioned rolled oats
1/4 cup low-fat milk (or soy or almond milk)
1 tablespoon slivered almonds 1/3 cup fresh or thawed frozen blueberries 1/8 teaspoon cinnamon. Preparation
Prepare oats according to package instructions. Stir in milk and almonds.
Add blueberries. Sprinkle with cinnamon.
Prepare oats according to package instructions. Stir in milk and almonds.
Add blueberries. Sprinkle with cinnamon.
1/8 teaspoon cinnamon. Preparation
Prepare oats according to package instructions. Stir in milk and almonds.
Add blueberries. Sprinkle with cinnamon.
Lemon Pepper Vegetables: Serves 4
Ingredients:
1 tsp oil
1 medium yellow-summer squash, cut into 1 inch slices
1 small red bell pepper, cut into 1 inch slices
1 small celery stalk; cut diagonally into slices
3 green onions, but into 1 inch pieces
1 Tbsp lemon juice
¼ lemon pepper
6 oz fresh snow (Chinese) pea pods
Directions:
Heat 10” skillet or wok over medium-high heat
Add oil, rotate skillet to coat sides
Add squash, bell peppers, celery, and onions; stir fry about 2 minutes or until bell pepper is tender crisp
Stir lemon juice, lemon pepper and pea pods; cook and stir about 1 minute or until pea pods are tender crisp. Stir in Cilantro.
Rice and cabbage Casserole
Cook time: 1 hour
Servings 4-6
Ingredients
4 tablespoons olive oil
1 medium onion, chopped
1 1/2 cups short grain rice, rinsed
1/2 teaspoon ground pepper
2 teaspoons Hungarian paprika, divided
3 cups water
1 small head cabbage, finely chopped
1 (8 ounce) can tomatoes
1 bay leaf
1 teaspoon ground rock salt
Directions:
1. Preheat oven to 350 degrees F. Heat oil in a large pan. Add onion and sauté until translucent, but not brown. Add rice and sauté for about five minutes.
2. Add all remaining ingredients in the following order: pepper, 1 teaspoon paprika, water, cabbage, tomatoes, bay leaf, and salt. Stir well. Cook on stove top for about 5 minutes and transfer into a small rectangle glass pan. Sprinkle generously with remaining paprika.
3. Bake for half an hour, or until done. Serve with warm crusty whole wheat vegan bread.
Easy Night Veggie Chili Serves 4
Ingredients:
1/2 medium yellow onion, chopped
1/2 large green bell pepper, chopped
3 cloves garlic, finely chopped
2 cups low-sodium vegetable broth, divided
2 teaspoons no-salt-added chili powder
2 (15-ounce) cans no-salt added kidney beans, rinse/drained
1 (15-ounce) can no-salt-added diced tomatoes
1/4 teaspoon ground black pepper
1/4 cup chopped fresh cilantro (optional)
Sliced fresh jalapeño peppers (optional)
Directions
Heat a large saucepot over medium-high heat until hot. Add onion, bell pepper and garlic and cook, stirring frequently, about 3 minutes or until beginning to brown and stick to the pan. Stir in 1/2 cup broth and cook 3 to 4 minutes longer or until vegetables are tender and most liquid has evaporated. Stir in chili powder and cook 1 minute, stirring constantly. Add remaining broth, beans and tomatoes and bring to a boil. Reduce heat to medium-low and simmer, partially covered, about 30 minutes or until vegetables and beans are tender and sauce is thickened. Stir in black pepper. Serve with cilantro and jalapeños, if using.
Marinated Brussel Sprouts: Serves 4
Ingredients:
1 pound Brussel sprouts
Ingredients for Dressing:
½ tsp garlic powder
½ tsp pepper
¼ cup vinegar
½ tsp mustard
½ cup oil
Directions:
Place Sprouts in pan with ½ cup water. Bring to a boil and steam Brussel Sprouts for 8 minutes. Drain.
Mix all dressing ingredients and shake well
Garlic green beans: Serves 4-6
Ingredients:
2 pounds fresh green beans, washed and trimmed
1 Tbsp. Oil
3 Tbsp vinegar
1 clove garlic, minced
Pepper to taste
Directions:
Cook beans by steaming for 5 minutes. Drain beans
Combine oil, vinegar, garlic and pepper in a jar with a tight lid. Shake until blended well.
Pour over drained beans and toss
Pomegranate Refresher: Serves 2
Ingredients:
1 cup pomegranate juice
1 cup strawberries, frozen or fresh organic
4 kumquats or 1 tablespoon lemon juice
1 cup water
Directions:
Blend ingredients together in a high powered blender
Purple Monster Smoothie: Serves 2
Ingredients:
1 banana
2 cups of frozen pineapple chunks
2 cups frozen blueberries
2 heads Boston lettuce
1 Tbsp ground chia seeds
½ cup water
Directions:
Blend all ingredients in a high powered blender
until smooth. Adjust water to achieve desired consistency.
Fruit Salad: Serves 4 or 5
1 pint strawberries-cleaned, hulled and sliced
1 pound seedless grapes, halved
3 kiwis, peeled and sliced
3 bananas
Diced Fruit Salad
Ingredients:
1 Kiwi
1 mango
1 papaya
2 bananas
Pint of strawberries
Directions:
Slice kiwi and berries. Dice papayas, bananas, and mangos.
Serve on a bed of lettuce
Butternut Blueberry Breakfast: Serves 4
Ingredients:
1 small butternut squash, peeled, seeded, and shipped in ½ inch cubes
2 medium apples, peeled, cored, and cut into pieces
1 tsp cinnamon
1 tsp nutmeg
¾ cup water
2 cups frozen wild berries
½ cup chopped walnuts
¼ cup raisins
Directions:
Place squash, apples, cinnamon, nutmeg, and water in a saucepan. Bring to a boil, reduce, heat, cover, and cook until tender, about 15 minutes, adding more water if needed. Mash with a potato masher, leaving the mixture chunky.
Heat frozen blueberries with walnuts and raisins and stir well.
Top mashed butternut squash with blueberry mixture.
*To save time, use pre-cut or frozen butternut squash
Mushroom-Barley Soup: Serves 4-6
· Ingredients:
· 1 pound mushrooms, sliced
· 2 carrots, peeled and shredded
· 1 tomato, diced
· 2 celery stalks, chopped
· ½ cup barley
· 2 cups water
· 3 cups vegetable broth
· Directions:
· Combine ingredients in a large pot and bring to a boil. Reduce the heat, and simmer the soup for 1 hour
· *To create a thicker soup, boil 2 medium potatoes in 2 cups of vegetable broth. Put the brother and potatoes in a blender and puree; add to soup.
Easy Vegetarian Pasta
· 1 (16 ounce) package uncooked whole
wheat spaghetti
· 3 tablespoons olive oil
· 2 tablespoons garlic, minced
· 3 large tomatoes, diced
· 1 red onion, chopped
· 1 yellow bell pepper, chopped
· 1 red bell pepper, chopped
· 1 cup chopped zucchini
· 1/2 cup sliced fresh mushrooms
· 2 tablespoons balsamic vinegar
Directions:
Prep: 10 min
Cook: 25 min
Ready: 35 min
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
2. Heat the oil in a skillet over medium heat, and sauté the garlic until lightly browned. Mix in the tomatoes, onion, yellow bell pepper, red bell pepper, zucchini, and mushrooms. Cook and stir until tender.
3. Mix the balsamic vinegar into the skillet. Toss with the cooked spaghetti
Sweet Potato Black Bean burger
Serves: 12
Ingredients
2 cups mashed sweet potato (~2 large sweet potatoes - organic when possible)
1 cup cooked salted black beans, rinsed and well drained (if unsalted, add more salt to the burgers)
1 - 1 1/2 cups cooked brown rice* (or sub cooked quinoa with varied results)
1/2 cup walnut or pecan meal (or very finely chopped)
1/2 cup finely diced green onion
2 1/2 tsp ground cumin
1 tsp smoked paprika
1/4 tsp each salt and pepper (to taste)
1/4 tsp chipotle powder (optional)
1 Tbsp brown sugar (optional | for added sweetness)
FOR SERVING
Sliced avocado
Sprouts, lettuce or parsley
Sliced onion
Ketchup/Mustard
Directions:
Preheat oven to 400 degrees and cut sweet potatoes in half. Rub with olive oil and place face down on a foil-lined baking sheet. Bake sweet potatoes until soft and tender to the touch - about 30 minutes - set aside. Reduce oven heat to 375 degrees F.
While potatoes are baking, cook rice or quinoa (see notes for instructions).
Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato and lightly mash, then 1 cup rice, green onion, nut meal and spices. Mix to combine. Taste and adjust seasonings as needed. Add more rice or nut meal if the mixture feels too wet. It should be very moist but moldable.
Lightly grease a baking sheet and line a 1/4 cup measuring cup with plastic wrap.
Fill the lined measuring cup with sweet potato mixture. Scrape down to pack, then lift out and transfer to the baking sheet and gently press down to mash. The thinner you press them, the faster they’ll cook, but no need to go too far. Just a gentle press will do.
Bake burgers for a total 30-45 minutes, carefully flipping 20 minutes in to ensure even cooking. The longer you bake them the firmer and drier they will get - up to preference. I went for around the 35 minute mark.
Serve on slider buns (double stack for more bulk) or atop a salad with sliced avocado, red onion, greens, and ketchup or salsa.
Store leftovers covered in the fridge for up to a few days. Freeze for longer term storage.
Okra and Tomatoes-Serves 8
Ingredients:
¾ cup onions, chopped
¼ cp green bell pepper, chopped
1 clove garlic, minced
2 tsp vegetable oil
1 lb. okra, sliced
2 cups tomatoes, peeled and chopped
¼ cup water
Salt and pepper taste
Directions:
Sauté onion, pepper, and garlic in oil until tender
Add okra, tomatoes, and water
Bring to a boil, reduce heat and continue cooking for 25 minutes
West Coast Chick Peas: Serves 4
Ingredients:
1 small red onion, sliced crosswise and separated into rings
½ tsp dried rosemary
1 medium tomato, chopped
1 ½ cups chick peas, canned, rinsed, and drained
1 Tbsp olive oil
½ cup vegetable stock
1 Tbsp vinegar
1 Tbsp diced sun dried tomatoes
Directions:
In a large non-stick frying pan over medium heat, warm the oil
Add the onions and rosemary; cook, stirring frequently for 2 to 3 minutes, or until tender
Stir in the vegetable stock and chopped tomatoes. Cook for 3 to 4 minutes, or until all the liquid has evaporated.
Stir in the chick peas, sun dried tomato and vinegar; cook for 1 to 2 minutes, or until heated.
Jumbo Chickpea Pancake
Yield
1 large or 2 smaller
Prep Time
10 Minutes
Cook time
10 Minutes
Total Time
20 Minutes
Ingredients:
1 green onion, finely chopped (about 1/4 cup)
1/4 cup finely chopped red pepper
1/2 cup chickpea flour (also known as garbanzo flour or besan)
1/4 teaspoon garlic powder
1/4 teaspoon fine grain sea salt
1/8 teaspoon freshly ground black pepper
1/4 teaspoon baking powder
pinch red pepper flakes (optional)
1/2 cup + 2 tablespoons water
For serving: salsa, avocado, hummus
Directions:
Prepare the vegetables and set aside. Preheat a 10-inch skillet over medium heat.
In a small bowl, whisk together the chickpea flour, garlic powder, salt, pepper, baking powder, and optional red pepper flakes.
Add the water and whisk well until no clumps remain. I like to whisk it for a good 15 seconds to create lots of air bubbles in the batter.
Stir in the chopped vegetables.
When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non stick cooking spray.
Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it's firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes.
Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.
Spicy Red Lentil Soup Serves 6
1 cup red lentils
1 tsp. salt
1 15-oz. can diced tomatoes
2 Tbs. minced fresh ginger
1 Tbs. vegetable oil (feel free to omit, refined oils are not a health food)
2 cloves garlic, minced (2 tsp.)
1 15-oz. can light, unsweetened coconut milk
1 Tbs. tamarind concentrate or paste, optional
1 Tbs. ground coriander
1 tsp. ground cumin
1 tsp. turmeric powder
1 small jalapeño, stemmed, seeded and minced
¼ cup chopped cilantro
Combine lentils, salt and 5 cups water in large saucepan. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, 20 to 25 minutes, or until lentils are tender. Blend lentils with whisk for rustic texture, or purée in food processor for creamier feel.
Purée tomatoes and ginger in blender or food processor until smooth. Set aside.
Heat oil in large pot over medium heat. Add garlic, and cook 30 seconds, or until just golden, stirring often. Add tomato mixture, coconut milk, tamarind if desired, coriander, cumin, turmeric
and jalapeño. Simmer 15 minutes, stirring occasionally.
Stir in lentils, and simmer, partially covered, 20 minutes. Season with salt and pepper. Sprinkle with cilantro and serve.
Meal Plan
Day 6
Breakfast:
Fruit Smoothie
Lunch:
Veggie Pizza
Fruit salad
Green Salad with tomatoes, onions, carrots, cucumbers, etc.
Dinner:
Black Bean and Butternut Squash Chili
½ cup brown rice or whole grain crackers (8)
Chopped strawberries, bananas, ¼ cup walnuts and blueberries in a bowl
Fresh Green Salad with several veggies & dressing
Day 7
Breakfast:
Fruit Smoothie
Lunch:
Black Forest Cream of Mushroom Soup
Fresh Salad with dressing
Either brown rice (1/2 cup) with soup or 1 piece of toast or whole grain cracker with soup
2 pieces of fruit
Dinner:
Fresh salad with dressing
Quick Corn and Bean Medley
½ cup Brown rice
Sliced apples and bananas
Day 8
Breakfast:
Vegetable wrap
Lunch:
Large Salad (Add several vegetables, including, peppers, onions, beans, tomatoes, sunflower seeds, cucumber, even dried raisins on the salad) with healthy dressing.
Whole grain crackers
Piece of fruit
Dinner:
Fresh Salad with dressing
Cruciferous vegetable stew
Cauliflower casserole
Fruit salad
Day 9
Breakfast:
Whole wheat blueberry muffins
Lunch:
Salad stuffed pita with Tasty Hummus spread
Top with salsa, tomatoes, cucumbers, any other vegetable desired.
Bowl of black bean and butternut squash soup or mushrooms soup
2 pieces of fruit
Dinner:
Red beans and rice
Spiced sweet potato cornbread
Fruit salad
Green Salad with several veggies and healthy dressing
Day 10
Breakfast:
Cinnamon Fruit Oatmeal
Lunch:
Green Salad with several veggies on top and healthy salad
Soup of your choice
Whole grain crackers (8) or whole grain toast
Dinner:
Three Bean Chili
Autumn Stir Fry
Fruit salad
Green salad with tomatoes, ¼ cup dried fruit, tomatoes, onions, sautéed mushrooms, cucumbers, etc. and healthy dressing
Three Bean Chili
Serves 6
Ingredients
1 medium green pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced or crushed
1 (15 1/2 ounce) can kidney beans, rinsed and drained
1 (15 1/2 ounce) can great northern beans, rinsed and drained
1 (15 1/2 ounce) can chickpeas, rinsed and drained (garbanzo beans)
1 (14 1/2 ounce) can Mexican-style stewed tomatoes
2 (8 ounce) cans tomato sauce
1 tablespoon chili powder
1 teaspoon sugar
1 teaspoon dried basil
1 cup water
1 -2 tablespoon cider vinegar
8.
9.(optional)
Directions
Spray a large nonstick pot with cooking spray.
(Or use oil for sautéing.) Add green pepper, onion and garlic.
Sauté over medium-high heat for about 5 minutes or until soft but not brown.
Add remaining ingredients.
Cover and simmer 15 minutes, stirring occasionally.
Serve hot in soup bowls.
New Orleans Red Beans:
Serves 8
Ingredients:
1 lb. dry red beans
1 qt water
1 ½ cup onions, chopped
1 cup celery, chopped
4 bay leaves
1 cup green bell peppers, chopped
3 Tbsps garlic, chopped
3 Tbsps chopped parsley
2 tsps thyme, dried and crushed
1 tsp salt
1 tsp pepper
Directions:
Rinse beans, removing any broken or discolored beans
In large pot, combine beans, onions, celery, and bay leaves
Bring to a boil; reduce heat. Cover and cook over low heat for about 1 ½ hr or until bean are tender
Stir and mash beans against side of pan
Add remaining ingredients
Cook, uncovered, over low heat until creamy, about 30 minutes
Remove bay leaves. Serve over hot cooked brown rice, if desired
Whole Wheat Blueberry Muffins
#ratingval# from #reviews# reviewsPrintPrep time: 15 Mins
Cook time: 20 Mins
Yields: 10 muffins
Ingredients
1/4 cup Ground Flaxseed
1 and 3/4 cups Whole Wheat Pastry Flour
1 and 1/2 teaspoons Baking Soda
1/2 teaspoon Cinnamon
1/4 teaspoon Salt
1 cup Almond Milk
1 tablespoon Apple Cider Vinegar
1/4 cup Vegetable Oil
1/2 cup Maple Syrup
1 teaspoon Vanilla Extract
2 teaspoons Orange Zest
1 and 1/2 cups Blueberries (fresh or frozen)
As needed Sugar for sprinkling on muffin tops (optional)
Instructions
Preheat oven to 375F/190C for 15 minutes. Line a muffin tin with paper liners and grease it well with non stick cooking spray.
Mix together the almond milk and vinegar; set aside.
In a large bowl combine together the ground flax seed, flour, baking soda, cinnamon and salt.
In a medium bowl, whisk together the maple syrup, oil, milk mixture, vanilla extract and orange zest.
Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula until just moistened. Fold in blueberries.
Scoop the batter into the prepared muffin cups; about 3 tablespoons in each. Sprinkle the tops with sugar.
Bake the muffins until the tops are golden brown and a toothpick inserted in the center of the muffins comes out clean which is about 15-20 minutes. I took out mine after 17 minutes.
Transfer the tin to a cooling rack and leave it there for 5 minutes. Then remove the muffins out of the tin and let it cool completely.
Fresh fruit salad: Serves 6
Ingredients:
1 cantaloupe, peeled, cut into bite size chunks
½ lb grapes (green, or red, or both)
2 oranges, peeled, sliced
2 green apples, cored, cut into chunks
½ lb cherries, pitted and halved
3 tbsps lemon juice
Directions:
Cut apples and pour lemon juice over them to deter discoloration
Cut up remaining fruit, place in a bowl, and chill
Blueberry and Melon Toss: Serves 4
Ingredients:
1/2 cantaloupe (cubes or balls)
½ honeydew melon (cubed or balls)
1 cup watermelon (cubes or balls)
1 cup blueberries
Directions:
In glass serving bowl, combine cantaloupe, honeydew, watermelon, and blueberries
Cauliflower Casserole:
Serves 5-6
Ingredients:
1 pound mushrooms, sliced
1 large onion, chopped
1 large head cauliflower, sliced
3 cloves garlic
2 Tbsps oil
3 cups cooked brown rice
3 cups vegan cheese
Directions:
-Sauté in oil over medium heat for 5 minutes: mushrooms, onions, cauliflower, and garlic.
-Cook brown rice according to package instructions
-Stir together all ingredients in a large casserole dish
Sprinkle vegan cheese on top
Cover and bake for 30 minutes at 350 degrees
Autumn Stir Fry: Serves 4-6
Ingredients:
2 Tbsps oil
1 pound zucchini, sliced
2 large sweet-red peppers, diced
2 large sweet-green peppers, diced
2 large carrots, sliced
2 cups red or green cabbage, sliced
4 tsp rice vinegar (or other)
Salt and pepper to taste
Directions:
In a large skilled, heat the oil until it is hot. Add zucchini, peppers and carrots. Stir and cook vegetables over medium heat for 5 minutes.
Add the cabbage, vinegar, salt and pepper. Cook the mixture 5 minutes or longer or until vegetables. Are tender-crisp.
Berry Banana Smoothie: Serves 1
Ingredients:
1 banana
½ cup unsweetened soy, almond, or hem milk
1 cup frozen strawberries
1 tablespoon ground chia seeds
1 cup romaine lettuce or spinach
Directions:
Add all ingredients to a high-powered blender and blend together until smooth and creamy
Note:
Frozen blueberries, raspberries, or mixed berries may be substituted for strawberries
Apple Oat berry Smoothie: Serves 2
Ingredients:
½ cup unsweetened soy, hemp, or almond milk
1 apple, cored
1 cup organic strawberries
2 tablespoons old fashioned rolled oats
1 teaspoon cinnamon
1 tablespoon ground chia seeds
1 tablespoon pine nuts
1 small cucumber
Directions:
Blend all ingredients in a high-powered blender
Cinnamon Fruit Oatmeal: Serves 2
Ingredients:
1 cup water
1 teaspoon ground Ceylon cinnamon
½ cups old fashioned oats
½ cup blueberries
2 apples, chopped
2 tablespoons chopped walnuts
2 tablespoon ground flaxseeds
¼ cups raisins
Directions:
In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats.
When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through.
Cover and let stand for 15 minutes until thick and creamy.
Mix with apples, nuts, flaxseeds, and raisins.
Black Forest Cream of Mushroom Soup:
Serves 5
Ingredients:
10. 2 tablespoons water
11. 2 tablespoons mixed fresh mushrooms (button, shitake, cremini)sliced ¼ “ thick
12. 2 cloves garlic, minced or pressed
13. 2 teaspoons herbs de Provence
14. 5 cps carrot juice (5 pounds of carrots, juiced)
15. 3 cups unsweetened hemp, soy, or almond milk, divided
16. 2 carrots, coarsely chopped
17. 2 medium onions, chopped
18. ¾ cups fresh or frozen corn kernels
19. 1 cup chopped celery
20. 3 leeks, cut in ½ inch thick rounds
21. ¼ cup no salt seasoning blend, adjusted to taste
22. ¼ cups raw cashews
23. 1 tablespoon fresh lemon juice
24. 1 tablespoon chopped fresh thyme
25. 2 teaspoons chopped fresh rosemary
26. 3 cups cooked white beans (northern, navy, cannellini) or 2 (15 ounce) cans no salt added or low sodium white beans, drained
27. 5 ounces baby spinach
28. ¼ cups chopped parsley, for garnish
Directions:
Heat the water in a large sauté pan. Water sauté the mushrooms, garlic and herbs de Provence for about 5 minutes, or until tender, adding more water if necessary to prevent from sticking. Set aside.
In a large soup pot, bring the carrot juice, 2 ½ cups of the non-dairy milk, carrots, onion, corn, celery, leeks, and no salt seasoning blend to a boil. Reduce heat and simmer until the vegetables are tender, about 30 minutes.
In a food processor or high-powered blender, puree the cashews and remaining ½ cups milk. Add half of the soup liquids and vegetables, the lemon juice, thyme, and rosemary. Blend until smooth and creamy.
Return the puree soup mixture to the pot. Add the beans, spinach, and sautéed mushrooms. Heat until the spinach is wilted. Garnish with parsley.
Ingredients:
Quick Corn and Bean Medley:
Serves 5
Ingredients:
2 cups fresh or frozen corn
1 ½ ups cooked great northern or cannellini beans or can low sodium or no salt added white beans, drained.
1 ½ cups cooked kidney beans or can low sodium or not salt added kidney beans
1 red bell pepper, diced
1 medium carrot, diced
1 large onion, diced
2 cloves garlic, chopped
1 medium potato, peeled an diced
No salt seasoning blend
2 teaspoons dulse
1 teaspoon no salt added Mrs. Dash seasoning, or to taste
1 herbs de Provence
14 ounces baby spinach
Directions:
Add all ingredients, except spinach to a soup pot. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until vegetables are tender. Add spinach and cook for an additional 5 minutes or until the spinach is wilted.
Cruciferous Vegetable Stew: Serves 10
Ingredients:
4 cups water
2 ½ cups carrot juice (2 ½ pounds carrots, juiced)
½ cup dried split peas
½ cups dried lentils
½ cup adzuki beans, soaked overnight
1 bunch kale, stems and center ribs removed and leaves coarsely chopped
1 head broccoli, cu into florets
8 ounces shiitake mushrooms cut in half
3 celery stalks, cut into 1 inch pieces
3 leeks, coarsely chopped
3 carrots cut into 1 inch pieces
3 parsnip, cut into 1 inch pieces
3 medium onions, chopped
4 medium onions, chopped
4 medium zucchini, cubed
4 cloves garlic, hopped
2 tablespoons Mrs. Dash seasoning
No salt seasoning blend
¼ cup chopped fresh parsley
1 cup broccoli sprouts
Directions:
Place all ingredients except the parsley and sprouts in a very large soup pot.
Cover and bring to a simmer, cooking until the adzuki beans are tender, about 90 minutes.
In a food processor or high-powered blender, blend one quart of the soup until smooth. Return to the soup pot and stir in the parsley and broccoli sprouts.
Spiced Sweet Potato Cornbread: Serves 10
Ingredients:
1 cup cornmeal
1 cup oat flour
1 Tbsp baking powder
24 regular dates, pitted
1 cup coconut milk beverage
¼ cup unsweetened shredded coconut
1 cup baked and peeled sweet potato
2 Tbsp ground flax seeds
1 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground cloves
1 cup frozen corn kernels
Directions:
Preheat oven to 375 degrees F
Combine cornmeal, oat flour, and baking powder in a large bowl. Stir well and set the bowl aside
In a high powered blender, combine dates, coconut milk beverage, coconut, sweet potato, ground flax seeds, and spices. Combine with the dry ingredients, stirring just until well combined. Add in frozen corn kernels.
Pour the batter into a nonstick square baking dish, cask iron skillet or even bake as individual muffins.
Bake for 30 minutes or until the top has a golden tinge.
Cool for 10 to 15 minutes before serving.
Vegan vegetable pizza
Preheat oven to 425°F. Spread Pizza Sauce over whole grain Pizza Dough. Sprinkle with Daiya cheese and vegetables of your choice. Bake 20 to 25 minutes, or until crust is browned and cheese has melted.
Grilled Vegetable Wrap
Makes 2 wraps
30 minutes or fewer
12 thin asparagus spears, trimmed
1 small red bell pepper, cut into ½-inch strips (1 cup)
1 small yellow summer squash or zucchini, cut into ¼-inch-thick rounds (1 cup)
1 Tbs. olive oil
½ cup white beans
1 small clove garlic, minced (½ tsp.)
½ tsp. red Chile sauce, such as sriracha
2 8-inch whole-grain tortillas
6 small whole basil leaves
8 thin slices red onion
1 cup baby arugula leaves
1. Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking sheet. Season with salt and pepper, if desired. Grill or broil vegetables 4 to 6 minutes per side, turning once.
2. Mash together beans, garlic, and Chile sauce in small bowl until smooth.
3. Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, 1/2 cup roasted vegetables, 4 onion slices, and 1/2 cup arugula. Fold bottom third of tortillas over vegetables, and roll up tightly, tucking in sides as you go. Cut wraps in half on diagonal. Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat.
Black Bean and Butternut Squash Chili
Photo: Kate Sears
Ingredients
1/4 cup olive oil (refined oil is not a health food, can omit and water sauté veggies)
3 onions, chopped
4 cloves garlic, minced
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 jalapeños, seeded and minced
4 15-oz. cans black beans, rinsed and drained
2 14.5-oz. cans diced fire-roasted tomatoes
3 tablespoons chili powder
2 tablespoons cumin
1 tablespoon dried oregano
4 cups butternut squash (about 2 lb.), peeled, seeded and cut into 1/2-inch dice
Salt and pepper
Preparation
1. Warm oil in a large skillet over medium heat. Sauté onions until tender, about 3 minutes. Add garlic; sauté 1 minute. Add bell peppers and jalapeños; sauté until tender, about 3 minutes.
2. Transfer pepper mixture to slow cooker. Stir in beans, tomatoes, chili powder, cumin and oregano. Arrange squash on top. Cover and cook on low for 6 hours.
3. Season chili with salt and pepper.
Meal Plan
Day 11
Breakfast
Spiced Baked Apple
Lunch
Dr. Joel Fuhrman's Sunny Bean Burgers
Top with tomatoes, onions, mustard, pepper, etc.
Sweet Potato Sticks
Fruit salad
Dinner
Asian Vegetable Stir Fry in Tahini Sauce
Cream of Zucchini Soup
Side of brown rice or buckwheat
Green salad with several veggies on it and healthy dressing
Day 12
Breakfast
Fruit Salad (watermelon, cantaloupe, and honeydew melons)
Lunch
Veggie Vegan Pizza
Green Salad with healthy dressing
Fruit Salad
Dinner
Three Sisters Harvest Stew
Lemon Pepper Vegetables
Fruit Salad
Green salad topped with tomatoes, onions, cucumbers, peppers, etc and healthy
Day 13
Breakfast
Smoothie
Lunch
Veg-Head Bean Burrito
Green salad topped with tomatoes, onions, cucumbers, peppers, etc and healthy
Fruit Salad
Dinner
Quick and Easy Vegan Mexican Black Bean Corn Soup
Okra and Tomatoes
Green salad topped with tomatoes, onions, cucumbers, peppers, etc and healthy dressing
Banana Walnut Ice-cream
Day 14
Breakfast
Maple-Cinnamon Apple & Pear Baked Oatmeal
Lunch
Large Salad with cucumber, onions, bell peppers, banana peppers, red beans, sunflower seeds, tomatoes, etc and healthy dressing
Fruit Salad
Dinner
Vegan Butternut Squash & Chickpea Coconut Curry (Slow Cooker Recipe)
Side of brown rice
Salad topped with many veggies and healthy dressing
Steamed green beans with onions, red peppers, and chopped potatoes
Chocolate Cherry Ice Cream
Day 15
Breakfast
Morning Quinoa
Lunch
Red pepper Hummus and whole grain crackers
Salad topped with many veggies and healthy dressing
Dinner
Portobello Veggie Fajitas
Sautéed squash and zucchini with peppers and onions
Soup of your choice
Green salad topped with veggies and healthy dressing
Fruit Salad
Veg-Head Bean Burrito: Serves 6
Ingredients
1 head broccoli florets, chopped
½ head cauliflower florets, chopped
2 carrots, chopped
2 medium red bell peppers, seeded and chopped
1 medium onion, chopped
1 medium zucchini, chopped
4 cloves garlic, chopped
½ tsp chili powder
½ tsp dried oregano
½ cup raw cashews
½ cup raw almonds
½ cup unsweetened soy, hemp, or almond milk
1 ½ cups cooking pinto beans or 1 can of low sodium pinto beans, drained
6 whole wheat tortillas or large romaine lettuce leaves
Salsa
Directions
Place 2 Tbsp water, the broccoli, cauliflower, carrots, bell peppers, zucchini, onion, garlic, chili powder, cumin, and oregano in a large covered pot. Sauté for 15 minutes or until tender, add more water if needed.
In the meantime, place nuts and milk in a food processor or high powered blender and blend until smooth.
Add the cashew mixture and beans to the vegetables and mix thoroughly.
Spread the mixture on the tortillas or lettuce leaves and rollup to form burritos.
Serve with salsa.
Portobello Veggie Fajitas: Serves 4
Ingredients:
4 Portobello mushrooms, cut into strips
2 green bell peppers, but into strips
2 small yellow squash, cut into strips
1 medium white onion, chopped
½ Serrano chili, seeded, minced
1 garlic clove, chopped
1 Tbsp chili power to taste
1 cup cooked beans or can of low sodium beans, drained
3 Tbsp chopped fresh cilantro
4 large whole grain tortillas
Salsa
Directions:
Combine mushrooms, green peppers, squash, onions, Serrano chili, garlic, and chili powder.
Heat 2 Tbsp water in a skillet and water sauté veggies until tender about 5 minutes, adding extra water if needed to prevent sticking.
Add beans and cook until heated through. Stir in cilantro
Serve on warmed tortillas topped with salsa
Morning Quinoa –Serves 1
Ingredients
1/3 cup quinoa
2/3 cup water
Pinch of salt
½ cup fruit (berries)
2 tbsp maple syrup (or to taste)
Directions:
Add the quinoa, water, and salt to a small pot. Place it on medium heat.
Let it come to a boil, then turn the heat down to medium-low so that it
simmers gently.
Meanwhile, unless you’re using small berries, cut up your fruit into
bite-sized pieces. If you’re using fresh fruit, dump it in at the end with
the maple syrup. If it’s the winter and you’re using frozen fruit, toss it
into the pot a couple of minutes before the quinoa is cooked so that it
can warm up and mix in nicely.
The quinoa should take about 20 minutes to cook. Keep an eye on it;
if it looks like it’s getting dry, add some water. The quinoa is cooked
when it is translucent, has doubled in size, and an opaque ring is visible
around each grain. Mix in maple syrup to your liking, and then serve.
Optional:
vanilla extract
cinnamon
nutmeg
Maple-Cinnamon Apple & Pear Baked Oatmeal
2 1/4 cups rolled oats (gluten free if needed)
2 TBSP coconut or brown sugar
2 tsp. ground cinnamon
1 tsp. baking powder
1/2 tsp ground ginger
1/2 tsp fine grain sea salt
1/4 tsp ground nutmeg
2 cups unsweetened almond milk
1/2 cup unsweetened applesauce
1/4 cup pure maple syrup
2 tsp vanilla extract
2 apples, peeled and diced
1 ripe pair, peeled and diced
1/2 cup chopped walnuts
1. Preheat the oven to 375’F. Lightly grease a 2 quart casserole dish.
2 In a large bowl, combine rolled oats, sugar, cinnamon, baking powder, ginger, salt, and nutmeg. Mix well.
3. In a separate bowl, combine almond milk, applesauce, maple syrup, and vanilla and stir well to combine.
4. Pour the liquid mixture over the oat mixture and stir until combined. The mixture will be soupy. Stir in the apples and pear.
5. Spoon the oatmeal into the casserole dish and smooth out the top. Sprinkle the walnuts on top and gently press them down into the oatmeal with your hands.
6. Bake, uncovered, for 35-45 minutes until the oatmeal is bubbly and the apples are fork tender.
7. Cool the oatmeal for 5-10 minutes before serving. Enjoy with a splash of almond milk and drizzle of maple syrup if desired.
8. Cool the oatmeal completely before wrapping it up and placing it in an airtight container. It will keep in the fridge for 5 to 6 days or in the freezer for 2 to 3 weeks.
Vegan Butternut Squash & Chickpea Coconut Curry (Slow Cooker Recipe)
serves 8-10
Ingredients:
1 medium butternut squash (about 5 cups) peeled, de-seeded and cubed
2 cups dried chickpeas, soaked 8 hours or overnight
1 medium onion, diced
2 large cloves of garlic, minced
2 inch chunk of ginger, minced
1 can 13.5 oz fire roasted diced tomatoes
1 can 13.5 ounce light coconut milk
3 cups/1 liter low sodium vegetable broth
2.5 tablespoons yellow curry powder
1 tsp sugar or honey
2 bay leaves
4 large handfuls of baby spinach or 1 bunch of fresh spinach, rinsed and roughly chopped
2 cups frozen sweet peas
1 teaspoon sea salt or to taste
handful of fresh cilantro, roughly chopped
Directions:
1. Carefully cut the skin off the butternut squash, remove the seeds and cut into 1 inch cubes. To make cutting easier you can slice is in half and microwave the squash for 3 minutes and let cool before cutting.
2. *Optional step: sauté the onions, garlic and ginger in a pan with a little water.* Assemble all of the ingredients in your slow cooker excluding the peas, spinach, salt and cilantro. Cook on low for 8 hours.
3. About 20 minutes before serving, add in the fresh peas and spinach and stir until spinach is wilted.
4. Taste test and add salt as desired. For a slightly thicker sauce you can use a potato masher and mash some of the squash and chickpeas.
5. Serve over basmati rice and garnish with fresh cilantro
Asian Vegetable Stir Fry in Tahini Sauce
Serves 2
Tahini Sauce Ingredients:
1/3-1/2 cup water (I use the lower amount, my Vitamix pulverizes everything, only use higher amount for low powered blender)
2 tbsp tahini
2 large medjool dates, pitted (and chopped if necessary for your blender)
1 large clove of garlic
2 tsp of fresh chopped ginger
1 1/2 tbsp low sodium tamari or soy sauce (GF if desired)
Stir Fry:
3-4 cups frozen or fresh mixed vegetables
1 1/2 cups cooked brown rice
Directions:
1. Combine sauce ingredients in a Vita-Mix or blender and blend until smooth. If using a basic blender you may need to use the higher amount of water and chop your garlic, ginger and dates to ensure that it blends properly.
2. Sauté fresh or frozen vegetables in a wok or non-stick skillet with 1/2 cup water. Cover with a pot lid and steam until tender. Add additional water if necessary.
3. Assemble bowl. Add brown rice to a bowl or plate, top with vegetables and drizzle with tahini sauce.
4. Serve.
Quick and Easy Vegan Mexican Black Bean Corn Soup
Serves 2
Ingredients:
1 medium onion, diced
4 cloves of garlic, minced
1 14.5 oz. can roasted diced tomatoes 1 15 oz. can black beans, low sodium or 1 2/3 cup fresh cooked
1 11 oz. can whole corn (low sodium AND sugar free or 1 cup frozen corn)
2 1/2 cups vegetable broth (low sodium or homemade)
1 tsp roasted cumin
1/4 tsp chipotle chili powder
1 tsp Herbamare or sea salt
2 tsp lime juice (1/2 small lime)
Fresh ground pepper to taste
Fresh cilantro or coriander to garnish
Directions:
1. In a large non stick wok, sauté the onions for 6-7 minutes until soft. Add the garlic and sauté another minute or two. Add a little water if needed to prevent sticking.
2. Add the vegetable broth, canned tomatoes, drained corn and black beans and stir. Add the seasonings except the lime juice and taste test. Adjust seasonings if desired.
3. Bring to a boil and then reduce to medium heat and simmer for 5 minutes.
4. Add lime juice and stir.
5. Garnish with cilantro if desired and serve.
Dr. Joel Fuhrman's Sunny Bean Burgers
Serves 2
Ingredients
1/4 cup raw sunflower seeds
2 cups cooked or canned red beans
1/2 cup minced onion
2 tbsp low-sodium ketchup
1 tbsp wheat germ or old fashioned rolled oats
1/2 tsp chili powder
Directions Preheat the oven to 350°F. Lightly oil a baking sheet with a little olive oil on a paper towel. Chop the sunflower seeds in a food processor or with a hand chopper. Mash the beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into two patties. Place the patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes. If desired, these may be done on a grill. Serve on small whole grain pitas or buns with lettuce, tomato and chopped red onion or on a bed of lettuce with tomato and chopped red onion. Lemon Pepper Vegetables: Serves 4 Ingredients: 1 tsp oil 1 medium yellow-summer squash, cut into 1 inch slices 1 small red bell pepper, cut into 1 inch slices 1 small celery stalk; cut diagonally into slices 3 green onions, but into 1 inch pieces 1 Tbsp lemon juice ¼ lemon pepper 6 oz fresh snow (Chinese) pea pods Directions: Heat 10” skillet or wok over medium-high heat Add oil, rotate skillet to coat sides Add squash, bell peppers, celery, and onions; stir fry about 2 minutes or until bell pepper is tender crisp Stir lemon juice, lemon pepper and pea pods; cook and stir about 1 minute or until pea pods are tender crisp Three Sisters Stew Preparation time: 30-40 minutes Serves: 6 to 8 people Ingredients: 3 cups pinto or kidney beans 2-3 cloves garlic, minced 2 teaspoons dried oregano 1 teaspoon cumin seeds 1/2 teaspoon cinnamon 1 tablespoon extra virgin olive oil 1 medium onion, chopped 1 1/2 teaspoons sea salt 2-3 cups winter squash, cut in chunks 14-oz can chopped tomatoes 1 tablespoon Chile powder 1 1/2 cups fresh or frozen corn Steps: 1. In large pot, quickly dry-toast oregano, cumin seeds, and cinnamon for about seconds. 2. Add oil, onion, salt, and garlic. Sauté until onions are soft. 3. Add squash, tomatoes, and Chile powder and cook about 20 minutes, until squash is soft. Add some water if mixture seems dry. 4. Add cooked beans and corn; simmer until corn is tender. Season to taste. 5. Serve hot and enjoy! Banana Walnut Ice-cream: Serves 2 Ingredients: 2 ripe bananas, frozen 1/3 cup vanilla soy, hemp, or almond milk 2 Tbsp chopped walnuts ½ teaspoon vanilla extract or 1 vanilla bean Directions:
Blend all ingredients in a high powered blender until smooth and creamy. Note: Freeze bananas for at least 12 hours in advance. To freeze bananas, peel, cut in thirds, and wrap tightly in plastic wrap. Chocolate Cherry Ice Cream: Serves 2 Ingredients ½ cup vanilla soy, hemp, or almond milk 2 Tbsp natural, nonalkalized cocoa powder 4 pitted dates 1 ½ cups dark sweet cherries, frozen 1 vanilla bean pod Directions: Blend all ingredients together in a high powdered blender until smooth and creamy. Split the vanilla bean lengthwise and roll open. Scrape out the paste and seeds inside the pod with a knife or spoon and add to blender. If using a regular blender, only add half the cherries, blend until smooth, then add remaining cherries and continue to blend. Vegan Cream of Zucchini Soup Serves: 6 Ingredients: 1 small onion, cut into quarters 3 cloves garlic
6 medium zucchini, cut into chunks
7 cups of vegetable broth
1 handful baby spinach leaves
1 cup coconut milk
Salt and pepper to taste
Directions:
· Place onion, garlic, zucchini and broth in a large pot over medium heat.
· Bring this mixture to a boil then reduce heat to low and let simmer, partially covered, for about 25 minutes or until vegetables are very tender.
· Remove pot from heat, add spinach leaves and coconut milk, and then blend with an immersion blender until soup is smooth and creamy.
· Season with freshly ground black pepper and salt if desired
· Serve as is, or with a drizzle of olive oil or a little more coconut milk.
Sweet Potato Sticks
Ingredients:
- Nonstick cooking spray or small amount
of olive oil
-1 ½ pounds sweet potatoes, washed and
Peeled
-1 tsp olive oil
-2 tsp apple cider vinegar or balsamic
vinegar
1 Tbsp fresh thyme
Black pepper to taste
Directions:
-Preheat oven to 325 degrees.
-Spray 2 baking sheets with
nonstick cooking spray or wipe
with a small amount of olive oil.
-Place the sweet potatoes in a pot
and cover with cold water. Over high heat, bring potatoes to a boil and let boil for 1 minute
-Drain potatoes and while still hot, toss with olive oil, vinegar, and thyme.
-Lay evenly onto the prepared baking sheet and bake in the oven for 20 minutes, until lightly browned and tender.
-Season with black pepper.
Spiced Baked Apple
Baked Apple With Sauce. Getty
Ingredients
4. 4 large firm, tart apples such Crispin, Winesap, Granny Smith, or Jonagold
5. 1 tablespoon lemon juice
6. 1/4 cup maple syrup or agave nectar
7. 1/4 cup golden raisins
8. 1/4 cup finely chopped, toasted pecans or walnuts
9. 1 teaspoon ground cinnamon
10. 1/4 teaspoon ground nutmeg
11. 1 cup apple or pear cider (or 1/2 cup water if cider is not available)
Add to shopping list
Save Recipe
View list
-
Saved recipes
Powered by
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Yield: Serves 4
Preparation
Preheat the oven to 350 degrees F.
Core the apples whole or, alternatively, cut them in half and remove the core with a small knife, creating a small "basin" in the apple halves.
Sprinkle the cut side of the apples with lemon juice.
Place the apples in a glass, ceramic or other non-reactive baking dish.
Mix the maple syrup or agave together with the raisins, nuts, cinnamon and nutmeg.
Fill the apples (or apple halves) with the raisin nut mixture.
Pour the apple cider into the bottom of the baking dish and cover the apples with a lid or foil.
Bake 25 minutes.
Remove the foil, and baste the apples with the pan juices. Continue to bake the apples, uncovered, for an additional 10-15 minutes, or until they are tender but not mushy. Let cool slightly before serving. Drizzle the apples with the pan juices.
Serve warm or room temperature.
Vegan Pizza
Ingredients
PIZZA
1/2 of one Trader Joe’s garlic-herb pizza crust
1/2 cup each Red, Green and Orange bell pepper, loosely chopped
1/3 cup red onion, chopped
1 cup button mushrooms, chopped
1/2 tsp each dried or fresh basil, oregano and garlic powder
1/4 tsp sea salt
SAUCE
1 15-ounce can tomato sauce OR 6-ounce can tomato paste (organic when possible)
1/2 tsp each dried or fresh basil, oregano, garlic powder, granulated sugar
Sea salt to taste (~1/4 tsp)
TOPPINGS
1/2 cup vegan parmesan cheese
Red pepper flake + dried oregano
Instructions
Preheat oven to 425 degrees F and position a rack in the middle of the oven.
Bring large skillet to medium heat. Once hot, add 1 Tbsp olive oil, onion and peppers. Season with salt, herbs and stir. Cook until soft and slightly charred – 10-15 minutes, adding the mushrooms in the last few minutes. Set aside.
Prepare sauce by adding tomato sauce to a mixing bowl and adding seasonings and salt to taste. Adjust seasonings as needed. Set aside. Note: If using tomato paste, add water to thin until desired consistency is reached.
Prepare vegan parmesan if you haven’t already by blitzing raw cashes, sea salt, nutritional yeast and garlic powder in a food processor until a fine meal is reached. Transfer to jar and refrigerate to keep fresh.
Roll out dough onto a floured surface and transfer to a parchment-lined round baking sheet. You’re going to add the pizza WITH the parchment directly to the oven to properly crisp the crust, so any round object will do as it’s not actually going into the oven (I use a wood board).
Top with desired amount of tomato sauce (you’ll have leftovers, which you can store in a jar for later use), a sprinkle of parmesan cheese and the sautéed veggies.
Use the baking sheet to gently slide the pizza directly onto the oven rack WITH the parchment underneath. Otherwise it will fall through.
Bake for 17-20 minutes or until crisp and golden brown.
Serve with remaining parmesan cheese, dried oregano and red pepper flake
Watermelon Spa Smoothie Serves 1
Ingredients
1 cup chopped watermelon
1/2 cup chopped peeled cucumber
6 ice cubes
Squeeze of lime juice
2 teaspoons agave nectar (optional)
1 tablespoon mint leaves for garnish
Preparation
Combine watermelon, cucumber, ice cubes, lime juice and agave (if using) in a blender. Puree until smooth. Garnish with mint, if desired.
Let the journey begin!! Much success to you!! Thank you!! From your friends at Navy Bliss Foods!
Comments