2 baguettes, sliced open and toasted
1 can white beans of choice: navy, cannellini, etc
1/2 lemon, juiced
2 tsp dried herbs of choice
1/2 cucumber, peeled and sliced lengthwise
1 small red onion, sliced thinly
1 avocado, sliced thinly
1 cup greens of choice, such as arugula, spinach, sprouts, etc.
Cracker Sandwiches
1 cup crackers of choice
1/2 cup hummus variety of choice
1/2 cucumber, peeled and sliced thin
1/2 red pepper, sliced thin
Herb of choice to top, optional
Create little hors d’oeuvres for your office friends with these simple ingredients. Top with fresh veggies for nutrition, color and flavor as you desire.
2-4 Tbsp nut butter of choice
3-4 Tbsp jelly of choice
1/4 cup berries such as grapes or strawberries, halved
2-4 slices bread of choice
Spread nut butter to outer edges of at least 2 slices of bread. Add jelly and fresh fruit to the interior, leaving 1/2” edge all around for the nut butter to create a seal. Wrap in wax paper and write a little love note.
1/2 cup water
3 Tbsp soy sauce, tamari or bragg’s
2 small sweet potatoes or yams peeled and diced, about 2 cups
1 onion
2 large carrots, thinly sliced
2 celery stalks, thinly sliced
1 red bell pepper, seeded and diced
1 15 ounce canned organic crushed or diced tomatoes
4 cups vegetable broth or water
1 15-ounce canned organic garbanzo beans, undrained
1/2 cup chopped fresh cilantro
3 Tbsp natural peanut butter
This is an old favorite of ours! It's such a great
way to satisfy your sweet tooth and get fabulous,
filling, nutrition in as well. Enjoy!
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
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
