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
Makes about 2 cups
1 14 oz. pkg. silken tofu, firm (usually in a box)
1/2 16 oz. pkg. extra firm produce-style tofu, drained and crumbled
1 Tbsp nutritional yeast (nooch)
2 tsp lemon juice
2 tsp apple cider vinegar
3/4 tsp salt
Blend the silken tofu in a blender, along with the nooch, lemon juice and ACV. Pour into a medium container. Add crumbled tofu. Stir well and season to taste.
Serves 2
Courtesy of PCRM.org and Jill Eckart, C.H.H.C.
1 cup unsweetened frozen cherries
1 banana, fresh or frozen
1 1/2 cups chocolate non-dairy milk of choice
Blend all ingredients well for a delicious dessert or breakfast.
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
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
