Author Melanie McDonald with directions by Jill Keb
2 lbs. yukon gold potatoes, peeled and roughly chunk-chopped
1/3 cup aquafaba - the liquid from a can of chickpeas/garbanzo beans
3 Tbsp semolina or superfine cornmeal
1/2 tsp or more of each: garlic p., onion p., Italian blend, paprika, salt, etc.
1 cup green beans, blanched, steamed or pan cooked until tender
2 cups potatoes, pre-cut, cooked and cooled
1 ripe tomato or handful cherry/grape tomatoes
1 cup olives, any variety of choice
2-4 cups lettuce of choice (romaine, bibb, red, etc) torn to pieces
Additional items: artichoke hearts, hearts of palm, beets, cucumbers, fennel,
celery, peppers, sun-dried tomatoes, roasted red peppers, onions, etc. etc.
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.
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.
Did You Know... ?
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.