2 large servings or 6-8 small
2 cups curly kale, chopped or torn fine
3/4 cups chickpeas or cannellini beans, rinsed and drained
2 cups packed frozen hash browns, microwaved for 2 1/2 - 3 minutes or steamed until done
1/2 cup carrot shreds
1/2 cup red pepper, chopped
1/2 cup celery, sliced or chopped
1/4 cup dried cranberries (optional)
1/2 avocado
1 large red grapefruit, cut from membranes or 1/2 lemon, juiced
Salt and pepper to taste
One large or two small servings
1/2 cup quick cooking steel cut oats or rolled oats
1 cup water
1/4 cup almond milk (or other variety)
2 Tbsp pure maple syrup or sweetener of choice
1 Tbsp flax seed, ground (use light colored flax if possible)
1/2 tsp pumpkin pie seasoning
1/4 tsp maple extract (optional) pinch salt
1 apple, peeled and chopped
1/2 cup walnuts, chopped
Great to have in the freezer for a sweet treat!
Makes 12 mini cheesecakes
FOR THE CRUST:
1 1/2 cups pitted Medjool dates
1/2 cup raw unsalted almonds
1/3 cup gluten-free oats
1 tsp vanilla extract
FOR THE CHEESECAKE:
1 1/2 cups raw cashews, soaked overnight
1 tsp vanilla extract
1/2-1 tsp mint extract to taste
2 tsp apple cider vinegar
1/4 cup agave nectar or other liquid sweetener
1 teaspoon spirulina
2-3 Tbsp almond milk
1/2 frozen banana
2 medjool dates, pitted
1 cup frozen blueberries (or berry mix of choice)
1 cup loosely packed greens of choice
1-2 cups of water
Blend all, adding water at the end. Add 1 Tbsp flax, chia, hemp, 1/4 tsp tumeric, cayenne, etc.
FOR THE POT ROAST:
1 whole head cauliflower
1 pound of small red potatoes
1 whole bulb fresh fennel (fennel haters can substitute with a large onion)
12 ounces baby carrots, or whole carrots cut into finger-sized pieces
2-3 branches rosemary, de-stemmed & chopped
A small bunch parsley, chopped
3 Tbsp water
2 Tbsp herbs de Provence
1 tsp salt, divided
2 cloves garlic, finely minced
3 Tbsp tahini
1 tsp smoked paprika
My mom’s recipe has been vegan-ized!
8 oz. noodles of choice (try shells, fusilli or macaroni), cooked
1 can jackfruit, drained (ask your store to order some if they don’t have it, or try artichoke hearts or garbanzo beans)
1/2 cup vegan mayo of choice
1 cup celery, diced
1/3 cup onion, diced
1/3 cup green pepper, diced
1/4 cup pimiento, diced
1 box pacific brand vegan mushroom gravy (or try Imagine brand potato or mushroom soup)
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
Many people would like to lose weight. Here are my tips on losing weight (consult with your doctor if you are on medications, as you may have to be weaned off them if you stay on this plan):
1. Focus 100% on a Whole Foods, Plant-Based lifestyle diet for 3 weeks. The diet IS the Recipe! Do not worry if you feel bad for a few days - you’ll be detoxifying your system.
2. Google Whole Foods, Plant-Based. (YouTube videos will help!) Dr. Esselstyn, Dr. McDougall, Dr. Barnard, Dr Gregor, Dr. Klaper
3. Clean up your environment. Get rid of junk and make a list of what you will need: Grains like Oats and Brown Rice, Beans, Peas and Lentils, Potatoes, Corn, Squashes, whole grain pasta. These are the main components of your meals for this weight-loss, feel-good experiment. Veggies, Fruits & Herbs too!
4. Get a buddy or supporter. (I can be your coach for a fee: e-mail me at jill@vegangal.com).
5. Get honest about what you are putting in your mouth. Anyone who really does this honestly… it works.
6. Don’t beat yourself up if you slip. Just learn from it and move on.
7. Plan, Plan, Plan and keep watching the videos from the doctors mentioned above.
8. Shop - and don’t say it’s expensive, because big bags of brown rice and beans are cheap. Add frozen veggies and salsa, and you can feed yourself for dollars a day.
9. Chop, cook and pack meals and snacks. This lifestyle will take extra time in the beginning.
10. Enjoy delicious, nutritionally packed meals (after your tastebuds adjust) that will give you more energy, weight loss, better mood, better sleep, clearer arteries, stronger immune systems etc.
Okra
• Boosts immune system
• Helps to relax blood vessels and arteries
• Protects eyes against cataracts and macular degeneration
• Aids in improving digestion
• Protects heart against clotting and atherosclerosis
• Reduces appearance of scars, acne and wrinkles
Caution: Avoid intake if suffering from kidney stones and gallstones
Healthy Recipes
