1/2 cup red wine vinegar
1/2 cup potatoes, cooked (try canned diced potatoes!)
1/4 cup water
2 tsp agave
2 tsp nutritional yeast (aka. nooch)
1 clove garlic
1 tsp dijon mustard
1 tsp each: basil & oregano
Combine all in a blender and use generously on salads, veggies, potatoes, etc.
2 medium zucchini, sliced and cut into wedge pieces or 1/2 moons
1 large shallot or use any type onion, sliced thin or chopped
1 each: red and green bell pepper, chopped
1 cup mushrooms, chopped to your preference
1/2 cup green or black olives, sliced
1/2 cup sun dried tomatoes, roughly chopped
1 14 oz. can cannellini beans - save cooking liquid (aquafaba)
3 Tbsp balsamic vinegar
1 Tbsp italian seasoning blend - for the bean spread
6 large russet potatoes
1 can garbanzo beans, drained & rinsed
1/2 - 1 cup unsweetened non-dairy milk of choice
1/2 cup sun dried tomatoes, roughly chopped
1/4 cup nutritional yeast (aka. nooch)
3 green onions/scallion, trimmed and sliced (use white and green parts!)
3 Tbsp capers
2 Tbsp yellow mustard
2 cloves garlic, minced
Salt and pepper to taste
1/2 cup steel cut instant cooking oats
1 1/2 cup non sweet non-dairy milk of choice
1/2 cup water
2 cups cauliflower, chopped
1 or 2 tomatoes, chopped
2 green onions/scallions, chopped
1 cup greens of choice i.e. baby kale, spinach, etc
1 cup mushrooms, chopped
1/2 cup golden raisins - optional
1 clove garlic, minced
1 Tbsp curry powder plus more if desired - or use other seasonings!
1 1/2 cups cooked steel cut oats, cold or warm
1 small lime, juiced (use ½ lime if larger)
1 mango, chopped (or try peaches – thawed frozen)
2 Tbsp pure maple syrup
Dash of cinnamon
Quick cooking steel cut oats are excellent and this is a refreshing way to enjoy leftovers!! Combine all and adjust pure maple syrup to your desired taste.
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers (about 2 peppers)
2 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
1 garlic clove (or more to taste)
1/4 teaspoon ground cumin
Combine all ingredients in a food processor. Process until completely smooth, about 2 minutes.
Jill Ovnik is a certified food educator and culinary instructor for The Cancer Project, a not-for profit organization based in Washington D.C., a Food For Life Instructor for www.PCRM.org and the founder of www.vegangal.com
Making good, healthy choices every day can be a real struggle for many. Lots of us have an addiction I call “More”. More - is never enough and can never fill the hole that more ____ is supposed to satisfy. We can learn to find comfort in healthier ways. Focus on 3 things:
1) Eat Fiber Foods (all plant foods have fiber -- animal products have ZERO) - Research shows that the nutrition inherent in plant foods will change brain chemistry for the better. Sugar/Fat foods like ice cream can be physically addictive because they light up a primitive part of the brain that makes you want to eat more and more in a druglike binge that can lead to loss of control and shame. Filling up on the healthy foods helps a lot! For example, you can eat appr. 20 baked potatoes with salsa to equal the fat in one teeny, tiny bit of ice cream.
2) Focus on new HABITS - Study your bad/negative habits and test ways to replace them with Good habits. New Habits require Consistency and Repetition. Keep at it and don’t give up. You’re worth it!
3) Develop your social network and self esteem - Friends & Confidence/Spirituality. - Research shows that the happier and healthier you feel, the less likely you are to resort to food, drugs or alcohol to cope. Feeling good about yourself is an active process. It involves DOING. Exercise, a job well done, helping others, and writing down your gratitudes are some examples of actions that help people feel good about themselves. Also, Building Strong Relationships is an effective strategy for resolving food addiction.
Red Peppers
Red Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Capsicum has anti-fungal and anti-bacterial ability….the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C than green.
Healthy Recipes
