2 cans or 3 cups cooked garbanzo beans (aka. chick peas)
1 cup Queen size green olives (stuffed with pimentos)
1 clove garlic, optional
1/4 cup lemon juice, optional
1/4 cup olive juice
Salt and pepper to taste
In a food processor or blender, blend to smooth and creamy. Serve with chips, Bavarian pretzels or use with anything!
2 cups Arugula, spinach or mixed greens of choice
4 clementines or mandarin oranges, peeled and sectioned
1 cup fresh raspberries, sliced strawberries, or fresh pomegranate seeds
2 handfuls of pistachios
4 Tbsp dressing of choice (optional)
Combine ingredients for a beautiful, colorful and nutritious salad.
1 large head garlic - cut off the pointy part, wrap or cover and bake for 45 minutes at 350.
1 medium red onion, halved and sliced
1 red or yellow pepper, cored and chopped
1 bag riced cauliflower (pulse in a food processor to make yourself) optional
1 pint grape tomatoes
2 medium carrots, scrubbed and chopped
2 10 oz. cans Ro-Tel tomatoes (with chilies)
1 14 oz. can fire roasted tomatoes
1 1/2 cups brown or green or black lentils
Soft and creamy, and great for apple dipping or frosting for the pumpkin cake.
20 whole medjool dates (with pits removed)
1/2 cup non-dairy liquid coffee creamer (regular or vanilla flavored)
2 Tbsp pure maple syrup
3 Tbsp all natural nut butter of choice (almond, peanut, etc.)
2 tsp vanilla
1 tsp cinnamon
Tried and true. This cake is a moist, nutritional winner and is simply stirred by hand. Substitute 3 mashed bananas for the pumpkin to have an oil-free banana bread.
6 cups or 2 bags frozen hash browns, thawed if you can remember
4 cups veggie broth
1 onion, chopped
2 stalks celery, chopped
1 leek, white to light green part only, rinsed and sliced thin
2 cups non dairy (non-vanilla! Or plain plant milk of choice)
2 Tbsp dried parsley
2 Tbsp dried or fresh chive (optional)
1 tsp salt
1/4 tsp white pepper (or less, depends on your spice tolerance level)
Dash liquid smoke
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
Do you need a response to friends and family for this popular question?
“What about Protein??”
“Get your protein from the same place that some of the strongest animals in the world (elephants, giraffes, horses, hippos, gorillas, etc.) get theirs. From whole plants.”
“Actually plants have a lot more protein than most people think. Did you know that broccoli is 40% protein and that calorie for calorie, spinach has more protein than sirloin?”
“Like the gorilla, our closest relative in the wild, I get my protein from whole plant foods.”
“It’s virtually impossible not to get enough protein as long as you are eating calories, even the foods containing the least amount of protein have enough”
“Many cultures eat far less animal products and they also experience far less heart disease, cancer and diabetes.”
Swett Potatoes
One of the world's healthiest foods, Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. They are naturally sweet and filling. For a no-thinking, on-the-run snack try dipping cold, cut baked sweet potato in some BBQ sauce and eat the skin too!
Healthy Recipes
