6 large russet potatoes
1 can garbanzo beans, drained & rinsed
1/2 - 1 cup unsweetened non-dairy milk of choice
1/2 cup sun dried tomatoes, roughly chopped
1/4 cup nutritional yeast (aka. nooch)
3 green onions/scallion, trimmed and sliced (use white and green parts!)
3 Tbsp capers
2 Tbsp yellow mustard
2 cloves garlic, minced
Salt and pepper to taste
1/2 cup steel cut instant cooking oats
1 1/2 cup non sweet non-dairy milk of choice
1/2 cup water
2 cups cauliflower, chopped
1 or 2 tomatoes, chopped
2 green onions/scallions, chopped
1 cup greens of choice i.e. baby kale, spinach, etc
1 cup mushrooms, chopped
1/2 cup golden raisins - optional
1 clove garlic, minced
1 Tbsp curry powder plus more if desired - or use other seasonings!
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
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
