Vegan Nicoise Salad
1 cup green beans, blanched, steamed or pan cooked until tender
2 cups potatoes, pre-cut, cooked and cooled
1 ripe tomato or handful cherry/grape tomatoes
1 cup olives, any variety of choice
2-4 cups lettuce of choice (romaine, bibb, red, etc) torn to pieces
Additional items: artichoke hearts, hearts of palm, beets, cucumbers, fennel,
celery, peppers, sun-dried tomatoes, roasted red peppers, onions, etc. etc.
2 baguettes, sliced open and toasted
1 can white beans of choice: navy, cannellini, etc
1/2 lemon, juiced
2 tsp dried herbs of choice
1/2 cucumber, peeled and sliced lengthwise
1 small red onion, sliced thinly
1 avocado, sliced thinly
1 cup greens of choice, such as arugula, spinach, sprouts, etc.
Cracker Sandwiches
1 cup crackers of choice
1/2 cup hummus variety of choice
1/2 cucumber, peeled and sliced thin
1/2 red pepper, sliced thin
Herb of choice to top, optional
Create little hors d’oeuvres for your office friends with these simple ingredients. Top with fresh veggies for nutrition, color and flavor as you desire.
2-4 Tbsp nut butter of choice
3-4 Tbsp jelly of choice
1/4 cup berries such as grapes or strawberries, halved
2-4 slices bread of choice
Spread nut butter to outer edges of at least 2 slices of bread. Add jelly and fresh fruit to the interior, leaving 1/2” edge all around for the nut butter to create a seal. Wrap in wax paper and write a little love note.
1/2 cup water
3 Tbsp soy sauce, tamari or bragg’s
2 small sweet potatoes or yams peeled and diced, about 2 cups
1 onion
2 large carrots, thinly sliced
2 celery stalks, thinly sliced
1 red bell pepper, seeded and diced
1 15 ounce canned organic crushed or diced tomatoes
4 cups vegetable broth or water
1 15-ounce canned organic garbanzo beans, undrained
1/2 cup chopped fresh cilantro
3 Tbsp natural peanut butter
This is an old favorite of ours! It's such a great
way to satisfy your sweet tooth and get fabulous,
filling, nutrition in as well. Enjoy!
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
Habits are created from knowledge, skill, desire and brain chemistry. The first step is to THINK IT - Be specific about a goal, see yourself doing it over and over in your mind. Habits can save a lot of time and energy and be a ‘load off your mind’. Well-established habits are almost completely automatic. Think about why you want to form this healthy habit. Get down to the root of your motivation and desire for it. Keep visualizing yourself doing it. Identify one habit to focus on: Packing a healthy lunch, eating a healthy breakfast, going to bed on time, exercise routine, drinking 8 oz. of water, ordering healthy in restaurants, including vegetables in your daily meals, etc… Why is it important to you?? Really now, why? What are some of the many ways you could make it happen?? How will you overcome the obstacles? Keep thinking it, writing about it, planning for it.
Next step: ACTION. The more times the desired habit is performed, the deeper the “groove” for that pathway in the brain is established. Old habit pathways are still present, but since they are not being used, they grow weaker. Relapse? Don’t give up. Take up your new habit again and continue your progress. You will soon be feeling the rewards and ready to tackle another healthy habit!
Flax Seeds
(aka linseeds), are small brown, tan or golden-colored seeds that are the richest sources in the world of a plant-based omega-3 fatty acid, called alpha-linolenic acid (ALA). If you want to have healthier skin, hair and nails, improve digestion, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss…then consider adding 2 tbsp of flax seeds to your smoothie or 1 tbsp of flax seed oil to your daily routine.
Healthy Recipes
