Adds Years to Your Life

Creamy Tofu Palak Paneer

Ingredients

Makes about 4 servings

For the tofu paneer:
1 16-ounce block firm tofu
1 tablespoon grated fresh ginger or ginger paste
1 tablespoon lemon or lime juice
1 teaspoon garam masala
salt, to taste

For the palak:
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon chili powder or crushed red pepper
1/2 teaspoon turmeric (optional)
1 teaspoon grated fresh ginger
2 tomatoes, chopped
salt, to taste
1/2 cup chopped onion
2 bunches fresh spinach, chopped roughly and boiled in about 1/4 cup water until tender, or 1 16-ounce bag frozen spinach (approximately 4 cups steamed)
1/3 cup plain soy yogurt or other plant-based yogurt

Directions

To prepare the tofu, place it in a flat colander (or plate) with a weight on top for at least half an hour, or preferably overnight, keeping it in the refrigerator. One can also use a tofu press to prepare it. Ensure all the water is drained and the tofu is suitable to marinate. Cut tofu into cubes or roughly one-inch squares.

While tofu is being pressed, mix together ginger, lemon or lime juice, garam masala, and salt in a bowl adding water to the mixture if it’s too thick.

Put the tofu cubes in the freshly prepared marinade in a baking pan and let it stand about 30 minutes to an hour, turning it a couple of times to make sure all the surfaces absorb the marinade.

Bake tofu for about 20 minutes at 300 F.

While tofu is cooking, heat a large sauté pan and dry roast cumin, coriander, chili powder or crushed red pepper, and turmeric over low heat, otherwise the spices will burn. Add ginger and tomatoes with any liquid from the tomatoes. Cook mixture over medium heat until the juice from the tomatoes is almost evaporated, and the tomatoes are cooked.

Separately, in a large sauté pan add a little salt to the chopped onion and “fry” it in its own juice. Add steamed spinach. Add tomato and spice mixture and let the mixture simmer for a few minutes to absorb the water. Then add plant-based yogurt, mixing thoroughly. Add tofu cubes and cook until warmed through.

Nutrition Information | Per serving (1/4 recipe):

calories: 144; fat: 5.9 g; saturated fat: 1.1 g; calories from fat: 34.5%; cholesterol: 0 mg; protein: 14.8 g; carbohydrate: 12.9 g; sugar: 4.8 g; fiber: 5.3 g; sodium: 420 mg: calcium: 466 mg; iron: 8.2 mg; vitamin C: 32 mg; beta-carotene: 8945 mcg; vitamin E: 3.4 mg

Brown Basmati Rice

Ingredients

Makes 3 servings

1 cup dry brown basmati rice
2 cardamom pods
salt, to taste
1 whole clove (optional)
1 cinnamon stick (optional)

Directions

Place rice in 2 cups water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking, and the rice will be nice and fluffy.

In a medium saucepan, roast cardamom pods (and clove and cinnamon, if using) over low heat until an aroma arises. Add soaked rice with soaking water and a bit of salt to the pan. Cook over low heat until rice is tender. Alternately you can cook this in a rice cooker.

Tip: Make sure the rice is cooked according to personal preference before turning down the heat. If reheating is needed, add additional water as necessary.

Nutrition Information | Per serving (1/3 recipe):

calories: 223; fat: 1.1 g; saturated fat: 0.2 g; calories from fat: 4%; cholesterol: 0 mg; protein: 4.6 g; carbohydrate: 48.5 g; sugar: 0.4 g; fiber: 3.6 g; sodium: 153 mg: calcium: 16 mg; iron: 0.8 mg; vitamin C: 0 mg; beta-carotene: 0 mcg; vitamin E: 0.1 mg

Recipes by Nandita Shah

Bright red berries are among the richest sources of health-promoting antioxidants. This smoothie gives you another way to drink your grapes and berries, along with other nourishing fruits. If you're serving this at your Halloween shindig, the red, blood like color is sure to give guests a double take.

Ingredients

Makes about 4 servings

1 cup ice cubes
1/2 cup fresh cranberries
1/2 cup red grapes
1/2 cup fresh pineapple chunks, or 1 can (4-ounce) pineapple chunks packed in juice, undrained
1/2 cup fresh or frozen raspberries
1 tablespoon agave nectar, maple syrup, or other sweetener (optional)

Directions

Put all the ingredients in a blender. Turn the blender on low speed and gradually increase to high speed, processing until smooth.

Nutrition Information | Per serving (1/4 recipe):

calories: 52; fat: 0.2 g; saturated fat: 0 g; calories from fat: 2.8%; cholesterol: 0 mg; protein: 0.5 g; carbohydrate: 13.4 g; sugar: 9 g; fiber: 2 g; sodium: 3 mg: calcium: 20 mg; iron: 0.5 mg; vitamin C: 18 mg; beta-carotene: 21 mcg; vitamin E: 0.4 mg

Recipe by Ellen Jaffe Jones from Eat Vegan on $4 a Day

Quinoa Loaf

Fiber, protein, and vegetables are all rolled into one in this flavor-packed loaf. Add a leafy salad for an affordable, satisfying dinner.

Ingredients

Makes 8 servings

1/2 cup plus 3 tablespoons water
8 ounces white button mushrooms, sliced
1 3/4 cups cooked or canned garbanzo beans, drained and rinsed
3/4 cup rolled oats
2 cups cooked quinoa
1 cup frozen green peas
1/2 cup chopped fresh parsley, or 1 tablespoon minced fresh thyme, or both
10 sundried tomatoes, soaked in water for 1 hour, drained, and chopped
1/2 cup chopped red onion (about 1/2 onion)
Salt
Ground pepper

Directions

Preheat the oven to 350 degrees F.

Lightly coat an 8-inch loaf pan with nonstick cooking spray or olive oil.

Put 1 tablespoon of the water and the mushrooms in a large skillet and cook, stirring occasionally, over medium-high heat for 6 to 8 minutes. Add 2 more tablespoons of the water, 1 tablespoon at a time, as it evaporates. Transfer the mushrooms to a large bowl and set aside.

Put the beans, oats, and remaining 1/2 cup water in a food processor and pulse until almost smooth. Combine the bean mixture, quinoa, peas, parsley, tomatoes, onion, and salt and pepper to taste with the mushrooms in the large bowl and stir well. Transfer the mixture to the prepared loaf pan and gently press down. Bake for an hour to an hour and 25 minutes, or until firm and golden brown. Remove from the oven and cool for 10 minutes before slicing and serving.

Tip: Leftover slices are delectable in sandwiches or stuffed into whole wheat pita bread.

Nutrition Information | Per serving (1/8 recipe):

calories: 172; fat: 2.6 g; saturated fat: 0.3 g; calories from fat: 12.7%; cholesterol: 0 mg; protein: 8.2 g; carbohydrates: 30.4 g; sugar: 3.7 g; fiber: 6.2 g; sodium: 215 mg; calcium: 46 mg; iron: 3.1 mg; vitamin C: 10 mg; beta-carotene: 458 mcg; vitamin E: 0.5 mg

Recipe by Ellen Jaffe Jones from Eat Vegan on $4 a Day

Healthy Dessert

Cranberries, oranges, and pears are made for each other in this lightly sweet, toasty dessert.

Ingredients

Makes 8 servings

4 large firm ripe pears, peeled, cored, and thinly sliced
2 1/2 cups cranberries, thawed if frozen
juice and finely grated peel of 1 medium orange
1/4 teaspoon salt
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon ground ginger
3/4 cup thawed frozen pear or apple juice concentrate
2 tablespoons cornstarch
2 cups reduced-fat granola (no more than 4 percent calories from fat), such as Health Valley

Directions

Preheat oven to 400 degrees.

Combine pears, cranberries, orange juice, orange peel, salt, nutmeg, and ginger in a large bowl.

Stir juice concentrate and cornstarch together in a small bowl. Immediately pour into the fruit mixture and blend well.

Pour into a 2-quart nonstick baking dish (or a baking dish lined with parchment paper). Bake for 20 minutes. Remove from the oven and reduce heat to 350 degrees. Stir fruit mixture thoroughly and sprinkle granola evenly on top. Bake for 20 to 30 minutes or until the fruit is soft. Serve warm.

Nutrition Information | Per serving (1/8 recipe):

calories: 224; fat: 1.6 g; saturated fat: 0.3 g; calories from fat: 6.3%; cholesterol: 0 mg; protein: 2.7 g; carbohydrates: 53.2 g; sugar: 28.3 g; fiber: 6.5 g; sodium: 142 mg; calcium: 29 mg; iron: 1.5 mg; vitamin C: 14.7 mg; beta-carotene: 29 mcg; vitamin E: 0.9 mg

Recipe by Bryanna Clark Grogan from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.

Exposing Diet Myths

Get off the diet merry go round and achieve permanent weight loss. Create healthy eating habits for long term weight loss. You will never permanently lose weight by eating hamburgers, hot dogs, pizza and ice cream. Don’t be deceived by fancy marketing tactics that don’t work for 95 percent of the people that try. Watch this video and make up your mind that you are ready for change.

Video shares importance of reading food labels and how to permanently change dietary habits and lose weight for good. When your body has all the nutrients it is seeking, you will be satisfied and will not need to snack on unhealthy foods. Eat foods as grown that do not have a nutrition label and you will feel more energy and slowly find the ideal weight for your body. This method is a permanent behavior change that will allow you to stop the diet merry go round. Watch the video to learn more.

Here is the recorded conference with Dr. James Chappell explaining how your body functions when it gets the desired nutrients. Click the link below and share with your friends and family that need this valuable health information.

Whole Wellness Club has products that will faciliate weight loss. You can find out more on my site below:

Tell Me More About the Whole Wellness Club

Call me if you need any help!

High Coffee Prices

The cost of commodities is going up. Gasoline is higher as a barrel of crude oil costs more. Every commodity is costing more due to several factors according to the Financial Times. The weather has an effect on prices. Increased demand from developing nations also is driving prices up. Starbucks, which is one of the largest coffee shops in the world announced that the cost of a latte is going up again. What can the consumer do to survive these rising costs in a tough economy?

Whole Wellness Club ( WWC ) has an answer that is much healthier. You can also get off caffeine which is a drug. See the paragraph at the bottom of this post for a safe way to wean yourself off the caffeine.

WWC has an organic greens product that give the body some concentrated nutrition and your energy level will be abundant. By giving your body enzymes, minerals, and vitamins from Caldera Greens, you will have a natural way to get through each day without harmful caffeine.

The alfalfa, barley, oats, and wheat are grown on a caldera that is rich in Fulvic Acid. This is a convex volcanic crater much like Yellowstone Park.  Fulvic Acid is the electrolyte that enables our cells to absorb nutrients and is a multi-directional antioxidant. Here are the ingredients:

25 percent Alfalfa grass juice powder
25 percent Barley grass juice powder
25 percent Wheat grass juice powder
10 percent Oat grass juice powder
15 percent Proprietary blend of Spirulina and Sea Vegetation

Many people are getting incredible results from using the Caldera Greens. An independent lab has reported to WWC that the ORAC score is 389 per gram.There are testimonial calls on the website link below. Some people are getting relief from arthritis, diabetes, and inflammation. The product also helps the body fight cancer.

You can read more about our supplier who grows the greens, harvests the juice powders through an exclusive  patented technology, and supplies WWC with the Caldera Greens on my website below:

Tell Me About Caldera Greens

How I Got Off Coffee and Caffeine

In 2004, I decided to give up coffee and caffeine. I was drinking a pot of home made coffee each day at home and then a couple of cups out during the day. I started weaning myself by reducing the scoop size that I put in the filter basket each morning. Instead of a whole scoop, I went down to 3/4 and stayed there for 2 or 3 days. The I went down to 1/2 scoop and then after a couple of days was down to 1/4 scoop.

I did have slight headaches and remember drinking a hot green tea for a few days to adjust to being without coffee. I got off that last hot green tea with caffeine and then started buying decaf green tea since then. I sleep like a baby now. I don’t drink any carbonated beverages. I do make my own distilled water each day and add 1/2 teaspoon of sea salt to add minerals to the water.

Weight Loss Smoothie

Many people have resolutions to lose weight during a new year. Here is an excellent recipe that will help you with your nutritional needs and give you abundant energy. Starting an exercise program along with this recipe can bring you permanent weight loss. I made this smoothie about an hour ago and notice my energy level is thriving. I am headed out for a brisk hike on this cold and wet winter morning after writing this post.
You can do what is known as a juice fast with this recipe. Just divide the finished smoothie into 3 glasses and do not eat any solid food on the day you juice fast. This recipe has enough nutrition to help you make it through the day without eating solid food. I would strongly suggest you take the last glass at 17:00 hours ( 5:00 pm ) so you don’t have trouble falling asleep.
I have this smoothie for breakfast and lunch. I recommend you only drink this at breakfast and lunch because the Caldera Greens gives you natural energy without caffeine. If you drank this at supper, you may have a hard time falling asleep.
In a six cup blender add:
1 Cup No Sugar Added Juice (apple, cranberry, orange or pineapple)
1 Cup Pure Water
10 Almonds
1 Teaspoon Pumpkin Seeds
1 Teaspoon Sunflower Seeds
1 Heaping Tablespoon Caldera Greens Vegetable Juice Powders
1-2 Tablespoon(s) Organic Flaxseed Oil
1 Apple
1 Banana ( peel and freeze in chunks over night )
1 Piece of a Mango or Papaya
1 Orange
1/2 Cup Frozen Blueberries, Raspberries, or Strawberries
Divide a Whole Pineapple into six sections and add one section
Optional: one half of a lemon and include the pulp. Add a handful of organic baby spinach leaves if you have them. Baby spinach leaves just increases the amount of green vegetable in smoothie.
Blend this mixture for about 30 seconds and enjoy. By adding the frozen berries, your juice will be chilled slightly. You can also use other tropical fruits like acai berries, kiwis, mangos and pineapples. My blender was full with the above ingredients so depending on your blender size, don’t overload your blender.
I had enough smoothie for breakfast and lunch as I poured a 2 cup glass and set it in the fridge for lunch time. There was another 6 ounces extra so I had that with breakfast to get the immediate energy boost. There is plenty of protein in the sunflower and pumpkin seeds.
The seeds also have amino acids and you can replace your breakfast and lunch with this smoothie and be confident your body is getting a balance of enzymes, minerals and vitamins with the Caldera Greens. I eat some raw vegetables for dinner with some 100 % Whole Wheat bread. I also have a pear for desert and the natural sugar satisfies my appetite. A pear is much healthier than cake, cookies, ice cream or pie. Pears have pectin in them.
You can also use the Weight Loss Smoothie as a Juice Fast. Here is an informative call with Dr. James Chappell sharing how important detoxing the body is and how he fasts on a regular basis.
Fasting Call with Dr. Chappell
Caldera Greens is exclusive to the Whole Wellness Club. The greens are organic and grown on a ‘caldera’ in Utah. The supplier has been in business for 30 years.
The soil is rich in fulvic acid and minerals. Many people are sharing how much more energy and stamina they have from using the greens.
You can purchase a month supply canister by visiting my website here or calling me.
Buy Caldera Greens
Be aware that I am not a licensed medical provider and my FDA disclaimer is found on the bottom right of all my websites pages. I have had excellent results with fitness & wellness and promote products & services that I believe in. By taking effective action and using common sense, I am prescription free and living an abundant life of wellness.
Your Partner in Success!

Daniel Parsons

Many people have resolutions to lose weight during a new year. Here is an excellent recipe that will help you with your nutritional needs and give you abundant energy. Starting an exercise program along with this recipe can bring you permanent weight loss. I made this smoothie about an hour ago and notice my energy level is thriving. I am headed out for a brisk hike on this cold and wet winter morning after writing this post.
You can do what is known as a juice fast with this recipe. Just divide the finished smoothie into 3 glasses and do not eat any solid food on the day you juice fast. This recipe has enough nutrition to help you make it through the day without eating solid food. I would strongly suggest you take the last glass at 17:00 hours ( 5:00 pm ) so you don’t have trouble falling asleep.
I have this smoothie for breakfast and lunch. I recommend you only drink this at breakfast and lunch because the Caldera Greens gives you natural energy without caffeine. If you drank this at supper, you may have a hard time falling asleep.
In a six cup blender add:
1 Cup No Sugar Added Juice (apple, cranberry, orange or pineapple)
1 Cup Pure Water
10 Almonds
1 Teaspoon Pumpkin Seeds
1 Teaspoon Sunflower Seeds
1 Heaping Tablespoon Caldera Greens Vegetable Juice Powders
1-2 Tablespoon(s) Organic Flaxseed Oil
1 Apple
1 Banana ( peel and freeze in chunks over night )
1 Piece of a Mango or Papaya
1 Orange
1/2 Cup Frozen Blueberries, Raspberries, or Strawberries
Divide a Whole Pineapple into six sections and add one section
Optional: one half of a lemon and include the pulp. Add a handful of organic baby spinach leaves if you have them. Baby spinach leaves just increases the amount of green vegetable in smoothie.
Blend this mixture for about 30 seconds and enjoy. By adding the frozen berries, your juice will be chilled slightly. You can also use other tropical fruits like acai berries, kiwis, mangos and pineapples. My blender was full with the above ingredients so depending on your blender size, don’t overload your blender.
I had enough smoothie for breakfast and lunch as I poured a 2 cup glass and set it in the fridge for lunch time. There was another 6 ounces extra so I had that with breakfast to get the immediate energy boost. There is plenty of protein in the sunflower and pumpkin seeds.
The seeds also have amino acids and you can replace your breakfast and lunch with this smoothie and be confident your body is getting a balance of enzymes, minerals and vitamins with the Caldera Greens. I eat some raw vegetables for dinner with some 100 % Whole Wheat bread. I also have a pear for desert and the natural sugar satisfies my appetite. A pear is much healthier than cake, cookies, ice cream or pie. Pears have pectin in them.
You can also use the Weight Loss Smoothie as a Juice Fast. Here is an informative call with Dr. James Chappell sharing how important detoxing the body is and how he fasts on a regular basis.
Fasting Call with Dr. Chappell
Caldera Greens is exclusive to the Whole Wellness Club. The greens are organic and grown on a ‘caldera’ in Utah. The supplier has been in business for 30 years.
The soil is rich in fulvic acid and minerals. Many people are sharing how much more energy and stamina they have from using the greens.
You can purchase a month supply canister by visiting my website here or calling me.

Buy Caldera Greens

Be aware that I am not a licensed medical provider and my FDA disclaimer is found on the bottom right of all my websites pages. I have had excellent results with fitness & wellness and promote products & services that I believe in. By taking effective action and using common sense, I am prescription free and living an abundant life of wellness.
Your Partner in Success!

Daniel Parsons