5 cups cooked quinoa
1 can garbanzo beans (save liquid=aquafaba)
1 cup carrots, shredded or chopped
1/2 cup tomato, chopped
1/2 cup sunflower seeds
3/4 cup parsley chopped
1/4 cup lemon juice
1/4 cup tamari
1/4 cup aquafaba
2 cloves garlic, minced
1/2 cup sliced olives (optional)
Whisk together lemon juice, tamari, aquafaba & garlic. Combine remaining ingredients. Pour liquids over. Mix thoroughly.
1 35oz. can tomatoes – whole (peeled)
2 tsp each: Garlic powder, onion powder, Italian seasoning & sugar
1 Tbsp nutritional yeast
Pinch crushed red pepper
2 Tbsp tomato paste
Salt and pepper to taste
Blend, heat and serve.
1 12 oz. box silken tofu, firm
3 Tbsp lemon juice
1 Tbsp minced onion
2 tsp each onion powder, garlic powder
1 tsp each salt & smoked paprika
1/2 cup frozen spinach – thawed, squeezed to drain & packed
2 green onions, minced
1 8 oz. can water chestnuts, diced small
2 drops liquid smoke (optional)
Makes 2 cups
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
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
In the late 1970s Dr. John McDougall worked as a doctor on a large sugar plantation caring for over 4,000 1st - 4th generation Filipinos, Japanese and Chinese families. His older patients, who lived on rice and vegetables, were thin and free of common chronic diseases: however their children and grandchildren, who ate more ‘American’ diets with cheese, meat and processed foods became fat and sick. Obviously the problem wasn’t with genetics: The change in diet caused the change in their health.
There are many varieties of rice that provide different flavors, colors, and textures such as sticky, fluffy, etc. Purchase brown, wild, black, red, etc. rice varieties as they will have the nutritious bran and germ intact. Having a convenient rice cooker or instant pot, can help you make rice and other whole grains a part of your lifestyle. Add seasoning while the rice is cooking to give more flavor to it!
https://www.drmcdougall.com
Carob
Carob has been used for over 5,000 years. It is technically a legume from the carob tree/shrub. Carob contains as much Vitamin B1 as asparagus and strawberries; as much niacin as lentils; and more Vitamin A than eggplant, beets and asparagus. It also contains Vitamin B2, calcium, magnesium, and potassium. Carob is also caffeine free, virtually fat free, and is naturally sweet which is why it is used as a chocolate substitute.
Healthy Recipes
