1 12 oz. box silken tofu, firm
3 Tbsp lemon juice
1 Tbsp minced onion
2 tsp each onion powder, garlic powder
1 tsp each salt & smoked paprika
1/2 cup frozen spinach – thawed, squeezed to drain & packed
2 green onions, minced
1 8 oz. can water chestnuts, diced small
2 drops liquid smoke (optional)
Makes 2 cups
1/2 cup red wine vinegar
1/2 cup potatoes, cooked (try canned diced potatoes!)
1/4 cup water
2 tsp agave
2 tsp nutritional yeast (aka. nooch)
1 clove garlic
1 tsp dijon mustard
1 tsp each: basil & oregano
Combine all in a blender and use generously on salads, veggies, potatoes, etc.
2 medium zucchini, sliced and cut into wedge pieces or 1/2 moons
1 large shallot or use any type onion, sliced thin or chopped
1 each: red and green bell pepper, chopped
1 cup mushrooms, chopped to your preference
1/2 cup green or black olives, sliced
1/2 cup sun dried tomatoes, roughly chopped
1 14 oz. can cannellini beans - save cooking liquid (aquafaba)
3 Tbsp balsamic vinegar
1 Tbsp italian seasoning blend - for the bean spread
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!
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!
Kamut
Kamut (sometimes called khorasan) is a type of large kernel heirloom/specialty grain derived from an ancient Egyptian variety of wheat. Kamut is rich in nutrients that are essential for good health, including dietary fiber, manganese, magnesium and niacin. It also contains more protein than conventional wheat varieties.
Healthy Recipes
