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.
1 14 oz. pkg. firm or extra firm water packed tofu
1 frozen pkg. veggie mix of choice plus any other veggies you have or want
1/4 cup tamari/soy sauce
2 Tbsp brown sugar
1 Tbsp fresh ginger, grated
1 Tbsp pure maple syrup or agave
1 Tbsp cornstarch
Cooked rice or quinoa optional
1 lb. elbow whole grain macaroni or similar pasta or grain of choice
1 14 oz. can beans of choice, drained and rinsed (or 1 ½ cup cooked)
1 14 oz. can diced tomatoes, with juices
1 cup frozen sweet corn
2 cups water
1 1/2 cups cashews (soaked overnight and drained)
2 jalapeños, seeded and chopped
2 Tbsp nooch (nutritional yeast)
2 Tbsp agave
2 tsp salt
1 tsp smoked paprika
1/2 cup turmeric
1/4 cayenne pepper
Makes about 2 cups
1 14 oz. pkg. silken tofu, firm (usually in a box)
1/2 16 oz. pkg. extra firm produce-style tofu, drained and crumbled
1 Tbsp nutritional yeast (nooch)
2 tsp lemon juice
2 tsp apple cider vinegar
3/4 tsp salt
Blend the silken tofu in a blender, along with the nooch, lemon juice and ACV. Pour into a medium container. Add crumbled tofu. Stir well and season to taste.
Serves 2
Courtesy of PCRM.org and Jill Eckart, C.H.H.C.
1 cup unsweetened frozen cherries
1 banana, fresh or frozen
1 1/2 cups chocolate non-dairy milk of choice
Blend all ingredients well for a delicious dessert or breakfast.
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
Many people would like to lose weight. Here are my tips on losing weight (consult with your doctor if you are on medications, as you may have to be weaned off them if you stay on this plan):
1. Focus 100% on a Whole Foods, Plant-Based lifestyle diet for 3 weeks. The diet IS the Recipe! Do not worry if you feel bad for a few days - you’ll be detoxifying your system.
2. Google Whole Foods, Plant-Based. (YouTube videos will help!) Dr. Esselstyn, Dr. McDougall, Dr. Barnard, Dr Gregor, Dr. Klaper
3. Clean up your environment. Get rid of junk and make a list of what you will need: Grains like Oats and Brown Rice, Beans, Peas and Lentils, Potatoes, Corn, Squashes, whole grain pasta. These are the main components of your meals for this weight-loss, feel-good experiment. Veggies, Fruits & Herbs too!
4. Get a buddy or supporter. (I can be your coach for a fee: e-mail me at jill@vegangal.com).
5. Get honest about what you are putting in your mouth. Anyone who really does this honestly… it works.
6. Don’t beat yourself up if you slip. Just learn from it and move on.
7. Plan, Plan, Plan and keep watching the videos from the doctors mentioned above.
8. Shop - and don’t say it’s expensive, because big bags of brown rice and beans are cheap. Add frozen veggies and salsa, and you can feed yourself for dollars a day.
9. Chop, cook and pack meals and snacks. This lifestyle will take extra time in the beginning.
10. Enjoy delicious, nutritionally packed meals (after your tastebuds adjust) that will give you more energy, weight loss, better mood, better sleep, clearer arteries, stronger immune systems etc.
Okra
• Boosts immune system
• Helps to relax blood vessels and arteries
• Protects eyes against cataracts and macular degeneration
• Aids in improving digestion
• Protects heart against clotting and atherosclerosis
• Reduces appearance of scars, acne and wrinkles
Caution: Avoid intake if suffering from kidney stones and gallstones
Healthy Recipes
