Ingredients:
1 ½ cups oat flour (make your own by blending rolled oats in blender or processor)
½ cup dried cherries or cranberries
¼ cup slivered almonds
¼ cup sliced almonds
½ cup coconut
½ cup rolled oats
1/2 package (box) organic mixed greens
1 large russet potato, pre-baked and chopped bite size
2 green onions, chopped
5 grape tomatoes, halved
1-2 Tbsp oil-free vinaigrette (see recipe below)
Place all ingredients in a large bowl & toss thoroughly. Add any additional ingredients you have on hand as desired.
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
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
