Makes 2 large or 4 small salads
2 heads romaine lettuce, washed and chopped
1 carrot, peeled into long shreds with peeler
1 green onion, chopped
1/2 cup red cabbage, shredded
4 small beets, pre-cooked from produce section
1 ripe avocado, chopped
1/2 lemon, juiced
Salt and pepper to taste
Serves 4
1 16 oz. pkg frozen chopped Okra
1/4 cup water
1 14 oz. can tomato sauce
4 tomatoes, chopped, seeds removed
1 medium onion, chopped
6 cloves garlic, minced or chopped fine
1 tsp dried thyme
1 tsp paprika
Pinch cayenne pepper
Salt and pepper to taste
(makes about 16 cookies)
1/2 peanut butter
1 tsp baking soda
3 Tbsp flour of choice
1/3 cup sugar
1/4 cup peanuts, finely chopped (or chocolate chips) - optional
3 Tbsp applesauce
1 tsp flax, ground
1/2 tsp vanilla
1/8 tsp salt
Mix 1st 3 ingredients, then add the rest & stir. Form balls and bake in 350 degree oven for 10 minutes. Score 2 ways with a fork. Let cool 10 minutes before removing from tray.
1 pkg. frozen chick’n strips or Gardein Mandarin Orange Crispy Chick’N
4 cups rice, pre-cooked and cooled (leftover rice works nice)
2 cups frozen peas and carrots or veggie blend of choice
1 cup green onions, trimmed and sliced (save a little for garnish)
5 cloves garlic, minced and divided
Sauce:
3 Tbsp soy sauce or tamari
(makes appr. 4 dozen balls)
Recipe slightly altered and courtesy of LuAnne Bermeo Amazing Meals I&II find us on Facebook!
4-6 slices whole grain bread (or enough to make 2 cups soft bread crumbs)
1 cup raw walnuts
1/2 cup oats
1/4 cup instant gluten flour or vital gluten (not regular gluten flour)
2 Tbsp dried minced onions
1 16 oz pkg. firm or extra firm produce-style, water packed tofu
1/2 cup water
2 Tbsp Bragg liquid aminos or tamari
1 can white beans or cannellini beans, rinsed and drained, or 1 1/2 cups cooked
1 1/2 Tbsp Tahini
1/4 tsp EACH: Salt, onion powder, turmeric and paprika
1 whole grain English muffin, split and toasted
2 slices tomato
8 baby spinach leaves, micro-greens, or greens of choice
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
