5 large carrots
2 large apples
2 cups fresh pineapple, chopped small
1/2 cup golden raisins
1/2 cup walnuts, chopped
2 Tbsp pure maple syrup to taste
1 tsp cinnamon
Pinch each: nutmeg and salt
Trim and peel carrots and apples. Run through the grating blade of a food processor or grate with manual device.
Toss all ingredients in a medium bowl. Serve and enjoy. Tastes great next day as well!
1 bunch cilantro
1/3 of a 15 oz. pkg. or appr. 5 oz. soft tofu, drained
1/2 cup water
2 Tbsp lemon juice
1/2 tsp each: dried dill, garlic powder, onion powder, kosher salt and sugar
Blend well. Add other seasonings or hot sauce/blk. pepper for additional kick.
Serve or refrigerate in an airtight container for up to 1 week.
drmcdougall.com
Freshly ground black pepper
1 onion
1-2 cloves garlic
1 4oz. can green chiles
3 cups butternut squash
2 tsp curry powder
1 tsp ground coriander
1/2 tsp ground cumin
1 cup brown rice of choice
1/4 cup lentils
1 15.5oz can kidney beans
1 cup swiss chard or escarole
3/4 cup scallions
4 cups vegetable stock
By Darshana Thacker
1 lb/ 2 cups dried black beans
1 large onion, chopped
1 cup celery, chopped
1 cup carrot, chopped
1 medium green, yellow or red pepper, chopped
2 peppers of choice: jalapeno, serrano, banana (Anaheim) or small poblano
peppers (leaving in seeds for a hotter dish)
4 cloves garlic, chopped
2 Tbsp cumin
1 tsp each: coriander, thyme, or any mix of seasonings you like
2 bay leaves
6 cups water
2 32 oz. veggie broth OR use water andyour choice of bouillon
1 onion, diced
2 carrots, diced
2 stalks celery, diced
1/2 - 1 bag frozen mixed veggies with peas, corn and green beans
2 Tbsp ketchup
2 Tbsp additional seasonings of choice (Mrs. Dash, etc) plus salt and pepper to taste
Orzo pasta
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
WARNING- Bottled and Restaurant salad dressings almost always contain loads of oil, dairy, corn syrup, preservatives, colorings, thickeners and MSG. These dressings can add 120 calories in just 1 Tablespoon!
You can easily play with the fantastic SOLUTION of BLENDING your own dressing blends at home! As long as it’s pourable and tastes good to you, it can be a salad dressing.
Start with Liquids: Water, fruit juice, vinegars or broth. EX. 1-2 Tbsp vinegar to 1/4 cup to 1/2 cup water, juice or broth.
Add fruits/veggies: apples, pears, mango, orange, peach, berries, dates, raisins, cucumber, tomato,
onion, garlic, peppers, etc. EX 1/4-1/2 cup (roasting can add depth of flavor as well)
Add thickeners - fats, beans & tubers: 1-2 Tbsp 15-30 minute soaked nuts/seeds for a creamy and nutritious add in - hemp, walnut, pecan, pumpkin, sesame, sunflower, cashew, peanut butter etc.
Avocado, any pre-cooked beans, potatoes or squash will add another thickening element.
Add fresh & Dried Herbs of choice: Start with 2 Tbsp fresh or 1/2 tsp dried to start.
Add zing factor: fresh garlic, shallot, ginger, onion, jalapeño, radish, kelp, mustard, blk. pepper, hot
sauce or lemon zest.
Clove
Clove contains significant amounts of an active component called eugenol, which has made it the subject of numerous health studies, including studies on the prevention of toxicity from environmental pollutants like carbon tetrachloride, digestive tract cancers, and joint inflammation. Clove is an excellent source of manganese, a very good source of vitamin K and dietary fiber, and a good source of iron, magnesium, and calcium. Like other spices, cloves are available throughout the year. They are renowned for providing their uniquely warm, sweet and aromatic taste to pumpkin pie, but they can also make a wonderful addition to split pea and bean soups.
Healthy Recipes
