serves 2
Kids love these. Add a little veggie cheese to appeal to the masses if you like.
2 cups instant brown rice, warmed and divided
1 can veggie chili or southwestern beans, warmed
2 cups salsa of choice
4 green onions, chopped
2 handfuls Corn Chips of choice
Layer everything in 2 large bowls and serve with corn chips or corn tortillas.
2 med/large sweet potatoes (unpeeled), washed and cut into wedges
1/4 tsp salt
1/4 tsp ground cumin or smoked paprika
1/4 tsp garlic powder
1/8 tsp ground cinnamon
1/8 tsp ground black pepper
1 oz. box silken tofu – firm or extra firm
1/2 cup date pieces, agave, pure maple syrup, sugar or sweetener of choice
2 Tbsp cocoa powder
1 Tbsp instant coffee substitute powder such as roma or cafix (optional)
1/2 tsp vanilla
Handful of frozen or fresh berries (optional)
Blend all in a food processor or blender until creamy-smooth. Serve with berries if desired.
1 large onion, chopped
1 cup dried lentils, rinsed
2 large russet potatoes, peeled and chopped
1 cup any veggies you want: greens, cabbage, zucchini, mushrooms, etc
1 can lite coconut milk
1 cup water
1 can crushed or diced tomatoes or 2/3 fresh, chopped
2 Tbsp curry powder – Plus – to your taste
2” piece fresh ginger, grated
2 cloves fresh garlic, minced
2 tsp apple cider vinegar, optional
1 bay leaf
1 tsp turmeric
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.
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
• Pick a day to make your weekly plan. Knowing your meals and making the list will keep the budget in check as well as your health.
• Having staples on hand like rice, beans, seasonings, nutritional yeast, frozen fruits and veggies will make meals on the fly easy-peasy.
• Go for color! More veggies and fruit of different colors will automatically help with diversity of nutrients, plus it will be more appealing to the eye.
• Serve soups and chilis over greens for lunch for a healthy way to get your greens in, minus the oily/fat-laden salad dressings, hooray!
• Cook the same meal on the same night each week. Taco Tuesday can be a very inexpensive weekly meal! Choose brown rice and beans for the base.
• Before you go to bed, jar up some oats, fruit and non-dairy milk for breakfast. Add in dates, cinnamon, apples, nuts, chia, etc. etc and you’ll be full for many hours!
• Every week make one homemade dressing or sauce that you know is super healthy and Yummy…(see the HealthyFactsInc.com Recipe list for ideas)
• Give your digestive system a well-needed rest. Consider choosing 8 hours to eat your meals and the 16 hours that you won’t.
Cranberries
Eating whole cranberries provides antioxident benefits, anti-inflammatory benefits, and anti-cancer benefits. They contain anthocyanins, which creates the piment in berries, acts as a barrier to preventing bacteria from attaching to urinary tract tissue and also stalls the growth of pre-cancerous cells.
Healthy Recipes
