Chia Pudding and Fruit Cocktail Parfait

Ingredients

• 14-oz. almond milk
• 6 tbsp chia seeds
• 5 tbsp shredded unsweetened coconut
• 5 tbsp maple syrup 
• 1 tsp vanilla extract
• 15 oz. can of fruit cocktail or 4 serving sized cups

Directions

1. In a bowl, combine the almond milk, chia seeds, shredded coconut, maple syrup and vanilla extract. Whisk until well combined.
2. Let the mixture sit for about 30 minutes at room temperature.
3. Mix once more, cover, and refrigerate for at least 1 hour. 
4. Using 4 serving glasses, alternate layers of chia pudding and fruit cocktail until glasses are filled to the top, ending with fruit cocktail.
5. Top with some shredded coconut and serve immediately or keep in the fridge until ready to serve.

Serves 4.

My inspiration came from http://vegetariangastronomy.com/2014/08/fresh-mango-coconut-chia-seed-parfait/

Raw Dehydrator Buttery Kale Crackers

According to copyright law, I cannot just cut and paste the recipe on my site, so here is a link to the recipe.

Changes I made...

I changed the title because I thought they tasted more buttery than cheezy.
I decreased the chipotle to 1/2 tsp because they were too spicy for my taste.
I also just used regular paprika.
I didn't use himalayan salt.
I also added 1/2 tsp sea salt to the recipe and sprinkled a bit on the crackers before I put them in the dehydrator.

Does that make it a new recipe?  Who knows?  I'm just playing it safe.  Enjoy!

Here is the link:

http://www.rawmazing.com/cheezy-kale-crackers/

Easy and Delicious Vegan Pancakes

Ingredients

3/4 c. unsweetened applesauce
3 c. oat flour (Just grind up some oats in your food processor)
3 scoops vanilla protein powder
2 T coconut sugar or raw cane sugar (avoid white sugar)
2 tsp baking powder
1/2 tsp sea salt
1/2 cup mashed banana
2 1/2 c almond milk
1/2 tsp vanilla

Directions

Spray non-stick spray on cooking surface.
Preheat griddle or pan on medium heat.
Mix all  ingredients together and drop approx. 1/4 cup batter on pan for each pancake.
Cook on each side approx. 1:30-2:00 minutes.  Keep an eye on them.
Serve with your favorite topping.
Makes about 24 pancakes. 6 servings.

Super Easy Tofu Breakfast Scramble

Ingredients

8 ounces extra-firm tofu crumbled
2 medium sized potatoes, your choice. (Yukon gold is a good choice.  Holds shape better.)
1/4 tsp. sea salt
2 tsp. ground turmeric
2 cups fresh spinach
optional - soft corn tortillas

Directions 
In a bowl, crumble the tofu by hand or with a fork .
Microwave the potatoes until done.  10 minutes?  Check periodically with a fork.  Try 2 minute intervals.
Cut the potatoes up into cubes.(You could also cook the potatoes in a stir fry pan adding a little water.)
Combine the potatoes and the tofu in a stir fry pan.
Stir in sea salt and turmeric.  Cook for about 3-4 minutes on medium heat.  Stirring to avoid burning.
Add spinach and stir until spinach is wilted.  About a minute.
Serve on a plate or place approx. 1/4 cup inside a tortilla and eat like a breakfast taco.
Garnish with fresh slices of oranges.
Yum!

Makes approx. 4 generous servings

Recipe adapted from 21-Day Weight Loss Kickstart by Neal D. Barnard, MD. Breakfast Scramble recipe.

Creamy Dreamy Green Smoothie

Ingredients

1 granny smith apple.  Leave skin on.  Remove core and cut into pieces.
½ -inch knob of fresh ginger root.  Peel off skin.
2 cups spinach or kale leaves
1 banana
1 cup pineapple in natural juice
1 stalk celery

·  Add as needed  ½ -1 cup water
  

Directions
Put all ingredients in blender. Blend until smooth.  Add water as needed.
Makes 2 large servings.

"Baked" Potato with Steamed Broccolli and Sausage-less Sausage

Super Easy Dinner

"Baked" Potato - Scrub your potato clean under running water with a brush.  Perforate skin with a few knive or fork holes.  Microwave medium sized potato for 5 minutes.

Steamed Broccoli - wash and cut up broccoli. (1/2-1 cup depending how hungry you are!)

Put it into a pan with 1/2 c. water.  Use a steamer if you have one.

Turn heat on high until boiling.  

Turn the heat down and simmer for 5 minutes.  

Drain and put on top of your "baked" potato.

"Sausage"

Microwave your "sausage" for 30 seconds.  

Cut up and put on top of the potato and broccoli.

Delish!

Hummus, Spinach and Sprout Sandwich

Super Easy Lunch!
We use sprouted Ezekiel Bread due to wheat intolerance.
This does call for making the hummus and sprouts ahead of time which requires planning.  After you've taken care of this...
Just spread the hummus on the bread, sprinkle on some sprouts, and add some spinach.  Slice up an orange and you have a delicious lunch.

http://healthyfoodforahealthyou.blogspot.com/2014/03/sweet-red-pepper-hummus.html

or

http://healthyfoodforahealthyou.blogspot.com/2015/01/mustard-hummus.html

How to Sprout Hulled Sunflower Kernels

• To sprout hulled sunflower kernels, rinse them thoroughly in cold water to remove any debris from packaging. Place them in a bowl of water and allow them to soak for 12 hours. The tiny kernels will swell slightly. Drain the water and remove any skins that cling to the kernels. Allow the kernels to set for another 12 hours at room temperature to encourage sprouting. A tiny white sprout should be visible at the pointed end of the seed. Your sprouted sunflower seeds are now ready to eat.
• Read more : http://www.ehow.com/how_4430694_sprout-sunflower-seeds.html

Liver Pate' Almost

Ingredients

2 T. dried onion - soaked in a bowl with water to cover them for 10 minutes. Drain off remaining liquid.

4 1/2 cups water
1 1/2 cup brown lentils
1/2 tsp. Berbere spice
4 vegetable boullion cubes

1/2 tsp. garlic powder
1 tsp paprika
1/2 tsp peppper
1 tsp dried thyme
1/2 c sun dried tomatoes
1/2 T balsamic vinegar
 1/2 tsp salt

 Directions
Soak dried onion as mentioned above.
Cook lentils with Berbere spices and 4 boullion cubes of choice using 4 1/2 cups water with 1 1/2 cups lentils or as directed on package using similar amount.
After lentil are cooked and cooled and onions soaked add to food processor.
Add remaining ingredients.
Blend until smooth.
Serve with crackers at room temperature or cold.
Refrigerate leftovers.

Portabella and Hummus Sandwich

Ingredients
Hummus ingredients.
See link: http://healthyfoodforahealthyou.blogspot.com/2014/03/sweet-red-pepper-hummus.html
Sprouted Bread.  We like Trader Joes and Ezekiel
Fresh Spinach

Directions
Make Hummus
Slightly cook portabellas on non-stick pan or grill
Toast your bread slightly.
Put portabellas in between 2 pieces of bread.
Toast the bread and portabellas together.
Watch so it doesn't burn
Remove bread and portabellas from heat.
Put hummus on your bread, add the portabellas and add spinach.
Eat!

Mustard Hummus

Ingredients
2 15 ounce can chickpeas rinsed and drained
4 T Lemon Juice
1 T spicy brown mustard
1/4 tsp salt
1 c chopped gr. onions (4-5 onions)
1 T reg mustard
1 T dijon mustard
1/2 tsp ground tumeric

Directions
Put into food processor.  Add water as necessary to blend.  Serve immediately with veggies, crackers, or chips.

Delicious Orange Smoothie

Ingredients
2 Large Carrots - scrubbed and/or peeled and cut up
1 15 oz. can mandarin oranges with juice
1 Green Apple with skin, cored and cut up
1 banana
1 inch piece raw ginger root
1 20 oz. can natural juice pineapple

Directions
Put all ingredients in blender.
Add water as needed.
Makes 2 large servings.

Notes
IF you don't have the exact sizes for the ingredients it's ok.  More or less of one or two ingredients is ok.
If I have leftovers I just put them in mason jars and put them in the refrigerator.  The smoothie keeps well unlike juicing.

Beet Power Smoothie

Ingredients:

1/2 cup water

1/4 large Beet, peeled

2 large Carrots, peeled

1 small apple ( I used gala)  

1/2 tsp. ground ginger

1 Banana

1 T Almond Butter, raw

1/2 scoop vanilla protein ( I used Trader Joe's)

1T hemp seeds 

Directions:

Put in blender and blend until smooth



Inspiration for this recipe was originally from this site:

http://www.theholykale.com/2012/06/banana-beet-smoothie/?printthis=1&printsect=1

I changed quite a bit!

Creamy Broccoli Soup

Ingredients
1 large onion
6 cups of fresh broccoli chopped
1 large potato chopped
1 tsp. thyme
4 cups vegetable stock or broth (You can use just plain water too.  The soup is so flavorful)

salt and pepper to taste (I like to leave it plain and let others add the salt and pepper if I am feeding other people)

Directions
Saute onion.  Use water not oil.  Watch and stir.
Add thyme, potato, vege. stock and broccoli.
Bring to a boil.  Simmer for ten minutes or until potatoes are tender.
Puree in a blender. Careful to do small amounts and don't burn yourself!
Return to pot.
Serve with rice

Oatey Cocoa Sunflower Seed Balls

Ingredients
2 cups sprouted sunflower seeds ( See how to sprout sunflower seeds link)
1 1/4 cup pitted dates
1 cup raisins
2 T. Cocoa powder unsweetened
3 cups old fashioned oats
1 T honey

Directions
Put all ingredients in a food processor.
Blend until mixed.
Roll into bite sized balls.
Roll in oats
Refrigerate.

How to sprout sunflower seeds.
http://www.ehow.com/how_4430694_sprout-sunflower-seeds.html

Apricot Oat Bars

1 cup dried apricots
1 1/3 cup oatmeal
1/2 cup protein powder
2 T. honey
3 T. hemp seeds
1/2 tsp ginger
1/4 tsp. sea salt

Line a 8 inch baking pan with parchment paper.  Set aside.
Place all ingredients in a food processor.
Pulse until well combined.
Spread mixture in pan.
Cover bars and place in freezer for one hour.
Lift bar out of pan.
Cut into bars into even rectangles.
Store in airtight container in fridge.

Greens and Pineapple Protein Smoothie

1 cup spinach
1 cup kale
1/2 cup water
1/2 cup pineapple juice
1/2 cup pineapple crushed or chunks
1 frozen banana
1 scoop protein powder

Blend all ingredients together.  Add a sprig of kale and enjoy!  This makes two servings.  You can share or pig out!

Healthier Food for a Healthier You

 

 
Today starts a new chapter of my blog which will mark my husband's and my journey towards an even healthier way of eating.  This all began by watching the movie Fat Sick and Nearly Dead.  This then led us to Forks Over Knives.  I then bought the cookbook Forks Over Knives.   This led to reading Reverse and Prevent Heart Disease and then finally the China Study.  Basically, we are eating to prevent and reverse heart disease.  We want to be as healthy as we can be.  The bottom line is a plant based diet.

The rules are as follows:
No meat.
No dairy.
No oil.
No animal products.

I have to add no wheat and peanuts because I am intolerant of them.  They cause gastrointestinal issues and skin breakouts.  I am lactose intolerant and do not wish to take Lactaid so that part was easy.

Here are links to the above resources:

http://www.fatsickandnearlydead.com/

http://www.forksoverknives.com/

http://www.dresselstyn.com/

http://www.thechinastudy.com/

Cocoa Coconut Walnut Almond Butter Fudge

Ingredients

• 1 1/2 cup almond butter
• 2/3 cup honey
• 4 Tablespoons unsweetened cocoa powder
• 2 cups old-fashioned oats 
• 4 tablespoons ground flax seed
• 1 cup sweetened flaked coconut
• 1 cup semi-sweet chocolate chips(you can use milk chocolate or dark chocolate too)
• 1 cup chopped walnuts

Directions

1.  Line an 9x13 square pan with foil.
2. Microwave the coconut oil, almond butter and honey for one minute or until melted.  Stir.
3.  Stir in the cocoa powder until blended.
4.  Pour in the oats and the flax seed.  Stir until combined.
5.  Stir in the coconut, walnuts, and chocolate chips.  
6.  Pour into the foil-lined pan and place in the fridge.
7. Once they're firm, you can remove from pan, peel back foil and cut into whatever size you like.

I modified my own recipe for this one.

http://healthyfoodforahealthyou.blogspot.com/2012/03/chocolate-coconut-oat-bars.html

Chorizo and Bean Chili

Ingredients
1 package soy chorizo or lean ground turkey cooked (see note below)
2 15 ounce cans red kidney beans
1 15 ounce can small red kidney beans
1 15 ounce can black beans
3 15 ounce cans crushed tomatoes
2 15 ounce can diced tomatoes
1 large onion chopped
3 cups water

Directions
Put chopped onion and a bit of water in large pot and cook onion until translucent. Stir occasionally. Watch so it doesn't burn!
While the onion is cooking,  rinse all beans.
Combine all ingredients in a large pot and stir.
Bring to a boil on high and simmer on low for 60 minutes.
Serve with brown rice.
Makes 12 servings.
I like to freeze half of it and save it for when I don't have time to cook!

Soy chorizo is hard to find.  We get ours at: Pete's Fruit Market.
If you can't find soy chorizo use lean ground turkey.
http://local.yahoo.com/info-16723912-pete-s-fruit-market-milwaukee

Sweet Red Pepper Hummus

Ingredients

2 red bell peppers de-seeded and chopped

1/4 cup lemon juice

1 Tablespoon cumin

4 cups cooked garbanzo beans/chick peas (see notes about these below) 3- 15 ounce cans or a 16 ounce package of dried beans

1 tsp sea salt

1/2 tsp red pepper flakes

water as needed

There are three ways to go about obtaining cooked garbanzo beans.

The Fast Way.The first way is to get them out of a can already cooked.  Just make sure you rinse and drain them or you will have excessive unwanted flatulence!

The Middle Length Way and probably the most cost effective way. The second way is to get them in the hard dry form and soak them overnight.  Then, the next day, cook them for about 45 minutes after getting the water to boil and then putting it on simmer.  Rinse and drain.  Let cool.  Instructions are on the package.

The Long Way The third way is to boil them for 2 minutes, turn off the heat and let them sit for an hour, and then return them to boil and let them simmer for 1 1/2 hours.  Rinse and drain. Let cool.Instructions are on the package.

Directions

1.  Decide which version of Chickpeas that you are going to use and plan accordingly.

2.  Place the ingredients in a food processor. 

3.  Start to blend.  Add water slowly as need to form a dip-like consistency.

4.  Scoop out of food processor and put in a serving bowl.
5.  Chill if needed or desired.

6.  Serve with chips, pita bread or vegetables. We like to eat it with carrots and celery.