Salad Ingredients:
4 4 oz. snack cups mandarin oranges or equivalent appr.1 cup (save liquid)
2 cups each: purple cabbage (shredded or chopped fine), kale (chopped or
diced) carrots (julienned or diced), celery (sliced)
1 red pepper, chopped
1 yellow pepper, chopped
1/2 cup dry roasted peanuts
1 package Spinach Wraps
1 1 lb.bag frozen hash browns (about 3 cups)
1 head broccoli florets, chopped
2 field roast Italian sausage, chopped OR soy chorizo OR BBQ Jackfruit
OR seasoned tempeh of choice
2 tsp turmeric
2 tsp nutritional yeast (nooch)
2 tsp kosher salt
2 green onions
1/2 cup grape tomatoes, sliced
Makes 1 dozen
Mix:
1/2 cup aquafaba
2 Tbsp golden flax seed, ground
Blend:
1/2 cup non-dairy vanilla creamer (almond, coconut, etc)
1/2 cup soft pitted medjool dates (soak to soften if needed)
1 banana
2 Tbsp maple syrup
1 Tbsp vanilla
2 tsp lemon zest
2 tsp lemon juice
Mix:
1 1/2 cups white/wheat flour of choice
1 tsp baking soda
1/4 tsp salt
6 large russet potatoes
1 14 oz. can/appr. 1 1/2 cups chick peas/garbanzo beans (drained-
save aquafaba for another recipe)
1/2 cup non-sweet, non-dairy milk of choice
1/4 cup nutritional yeast
2 tsp. lemon juice
1 packet Sazon Goya seasoning (for color and flavor but can substitute)
2 tsp garlic salt blend such as lawry’s
1 jar black bean caviar/beans mixed with salsa/beans mixed with rotel etc.
1 package corn tortillas
Set your air fryer to 350 degrees. Cut about 5 rounded, stacked tortillas by slicing through the stack twice to create even wedges, that will now resemble the classic large chip shape.
1 cup water
1/2 cup leftover brown rice, cooked & cooled
1/2 lemon, juiced
1/2 avocado
1/2 inch piece fresh ginger, minced
1/2 large clove garlic or 1/2 tsp. garlic powder
1/2 Tbsp nutritional yeast (optional)
1/2 tsp italian seasoning
1/2 tsp agave
1/2 tsp salt
Blend all well in a blender. Serve on anything, yumm.
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
Cauliflower contains cancer-fighting compounds called glucosinolates and it’s abundant in vitamin C amongst many other antioxidants and phytochemicals. Check for colorful heirloom varieties, which will have bonus body-healthy vitamins.
1) When cooked and blended, cauliflower makes a velvety smooth sauce! Add additional seasonings and use for a pasta sauce, a dip, to thicken soup or stew, as a topping for potatoes, veggies, etc.
2) Try using Cauliflower in place of half the pasta in plant-based mac and cheese
3) Toss steamed cauliflower with buffalo sauce and dip in a vegan blue cheese for a delicious snack
4) Puree with non-sweet milk and seasonings of choice for a twist on mashed potatoes
5) Pulse in food processor to get a rice-like size, then use.... like rice!
6) Riced cauliflower plus flax, cornstarch, vegan parmesan or almond flour and seasonings = pizza crust!!
7) Blend with cashews, nutritional yeast, garlic, salt and lemon juice for a great alfredo sauce
8) Cauliflower roasts & steaks with mushroom gravy = elegant dinner fare
Spaghetti Squash
1 cup delivers 9% of the recommended daily intake of dietary fiber (which means you will feel full while eating less calories), has a range of nutrients, including vitamins C and A, Potassium & Calcium. Other antioxidants found in this squash variety are beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health.This mild flavored squash has gained more popularity and can be topped with a variety of sauces making it a healthier option than pasta/spaghetti. Spaghetti squash is a weight loss wonder, providing a nutrition jackpot without having to invest a lot of calories.
Healthy Recipes
