Healthy Living

Quinoa is a highly nutritious grain-like food that was a staple in the diet of the ancient Incas. It has a delicious flavor and a light, fluffy texture.

Ingredients

Makes 6 servings

1/2 cup dry quinoa, well-rinsed
1 1/2 cups vanilla rice milk
2 tablespoons raisins
1 cup chopped fresh or canned apricots
1/4 teaspoon vanilla extract

Directions

Combine quinoa and rice milk in a medium saucepan. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender.

Stir in raisins, apricots, and vanilla, then transfer about 1 1/2 cups to a blender and purée.

Return puréed mixture to the pan and stir to mix. Serve warm or chilled.

Per serving (1/2 cup): calories: 106; fat: 1.4 g; calories from fat: 12.3%; cholesterol: 0 mg; protein: 2.4 g; carbohydrates: 21.4 g; sugar: 8.3 g; fiber: 1.5 g; sodium: 26 mg; calcium: 90 mg; iron: 1.5 mg; vitamin C: 3.1 mg; beta-carotene: 302 mcg; vitamin E: 0.9 mg

Recipe from Jennifer Raymond M.S., R.D. found in Foods that Fight Pain by Neal D. Barnard, M.D.

These oatmeal cookies are a better alternative to the conventional kind since they’re not only lower in fat and sugar, but are cholesterol-free.

Ingredients

Makes a dozen 4-inch cookies

1/3 cup rice milk
1/3 cup maple syrup
4 teaspoons cider vinegar
2 teaspoons vanilla extract
1 cup rolled oats
1 cup barley flour
1 teaspoon cinnamon
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup coarsely chopped raisins
1/2 cup chopped walnuts
1 vegetable oil spray

Directions

Preheat oven to 350°F.

In a small bowl or measuring cup, mix rice milk, syrup, vinegar, and vanilla.

In a large bowl, mix oats, flour, cinnamon, baking powder, baking soda, and salt. Add rice milk mixture, along with raisins and walnuts. Mix completely.

Lightly coat a cookie sheet with vegetable oil spray. Drop tablespoons of dough onto the sheet and flatten dough slightly with the back of the spoon. Bake 15 to 20 minutes, or until the bottoms are lightly browned.

Per cookie: calories: 148; fat: 3.9 g; saturated fat: 0.4 g; calories from fat: 23.7%; cholesterol: 0 mg; protein: 3.3 g; carbohydrate: 26.2 g; sugar: 9.7 g; fiber: 2.6 g; sodium: 121 mg: calcium: 55 mg; iron: 1.1 mg; vitamin C: 0.3 mg; beta-carotene: 1 mcg; vitamin E: 0.2 mg

Recipe from Jennifer Raymond M.S., R.D. found in Foods that Fight Pain by Neal D. Barnard, M.D.

Sprouted Lentil Salad

Ever since the pink slime beef reports hit the media, I have been thinking about all the foods that have plenty of protein. Lentils are an excellent source of protein. It is a myth that you need to eat animal products to be strong and get protein. Contact me for video proof if you want to see muscles on a vegan. I have very well developed and tone muscles even though I am in my 50’s.

Sprouting lentils makes them more easily digestible for the body. The lentils in this salad are also a robust source of protein. If you have a difficult time locating sprouting lentils, I am sure regular lentils will be fine.

Ingredients

Makes 2 servings

2 cups lentil sprouts
1 pinch sea salt
1 1/2 teaspoons curry powder
1/2 teaspoon garlic powder
1 tablespoon white wine vinegar
2 tablespoons lemon juice
1/2 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro
1/3 cup very thinly sliced green onions
1/2 cup chopped tomato
1/2 cup thinly sliced cucumber
black pepper, to taste

Directions

In a medium bowl, combine lentil sprouts, cucumber, tomato, green onions, cilantro, and radishes. Toss lightly.

In a small bowl, whisk together lemon juice, vinegar, garlic powder, curry powder, salt, and black pepper. Drizzle the dressing over the salad, and toss lightly to coat.

Per serving (1/2 recipe): calories: 116; fat: 0.9 g; calories from fat: 6.3%; cholesterol: 0 mg; protein: 8.4 g; carbohydrates: 24.5 g; sugar: 3.6 g; fiber: 4 g; sodium: 176 mg; calcium: 59 mg; iron: 3.6 mg; vitamin C: 31 mg; beta-carotene: 385 mcg; vitamin E: 0.8 mg

Recipe from Isis Israel, Food for Life Educational Alliance Partner

This is a warm, filling dessert that’s filled with health-promoting fiber and isn’t overly sweet. Brown rice is an excellent source of protective soluble fiber as well as the protein, vitamins, and minerals that are lost in milling white rice.

Ingredients

Makes 4 servings

1 1/2 cups plain or vanilla soymilk
1 teaspoon cornstarch or arrowroot powder
2 cups cooked brown rice
1/4 cup maple syrup
1/3 cup raisins
1/4 teaspoon cinnamon
1 teaspoon vanilla extract
1/2 teaspoon almond extract

Directions

Pour soy milk into a medium saucepan and stir in cornstarch or arrowroot powder. Add rice, maple syrup, raisins, and cinnamon and bring to a simmer over medium heat.

Cook 3 minutes, then remove from heat and stir in vanilla and almond extracts.

Serve hot or cold.

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

calories: 254; fat: 1.8 g; saturated fat: 0.3 g; calories from fat: 6.5%; cholesterol: 0 mg; protein: 5.7 g; carbohydrate: 53.9 g; sugar: 21.6 g; fiber: 1.8 g; sodium: 57 mg: calcium: 142 mg; iron: 2.4 mg; vitamin C: 0.6 mg; beta-carotene: 1 mcg; vitamin E: 1.3 mg

Recipe by Jennifer Raymond M.S., R.D. found in Eat Right, Live Longer by Neal Barnard, M.D.

Asparagus and peas, with the lightness of lemons and parsley, create a beautiful springtime dish, perfect for lunch or dinner.

Ingredients

Makes 2 servings

6-8 stalks asparagus
2 cloves garlic, minced
Juice of 1 lemon, about 2 tablespoons
pinch of coarse sea salt
water
6 ounces fettuccine
2 tablespoons parsley, minced
1 cup peas

Directions

Toss the asparagus in the garlic, lemon juice, and salt. Grill the asparagus until it just starts to develop a few blackened spots.

The asparagus should still have some crispness to it. Cut the asparagus into 2-inch-long pieces. Bring the water to a boil. Boil the pasta until it is al dente. Toss the cooked pasta with the asparagus, parsley, and peas.

Nutrition Information | Per serving (1/2 recipe):

calories: 375; fat: 0.3 g; calories from fat: .7%; cholesterol: 0 mg; protein: 11 g; carbohydrates: 77 g; sugar: 6 g; fiber: 9 g; sodium: 209 mg

Recipe from Jason Wyrick found in 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health by Neal Barnard, M.D.

1 ( 16-oz ) Package Yellow Split Peas, Rinsed
1 Quart Low Sodium Vegetable Broth
2 Cups Water
1 Package Dried Onion Soup Mix
1 and 1/2 cups Baby Carrots, Rinsed and Sliced
2 Large Vidalia Onions, Chopped
6 Stalks Celery, Trimmed and Diced
1 Large or 2 Small Leeks, Stripped of Outer Leaves, Rinsed, and Chopped
2 Cloves Garlic, Minced
2 Tbsp Grey Poupon Dijon mustard
3 or 4 Tbsp Tamari or Soy Sauce ( I use Braggs Liquid Aminos )
2 Tbsp Balsamic Vinegar
Salt and Pepper to Taste

1. In a large pot, combine peas, broth, water, and soup mix. Stir well. Add carrots, onions, celery, leeks, garlic, mustard, tamari, and balsamic vinegar. If mixture seems too thick, pour in a little more water.
2. Bring to a full boil over medium, reduce heat to a simmer, and cook for about 2 hours, stirring and skimming surface occasionally.
3. Remove from heat and let sit for an hour at room temperature.
4. Puree, in several batches in a food processor or blender until smooth. Add pepper to taste. The sodium content made me decide to not add salt.

Serves: 10
Per Serving: 170 calories, 30g carbs, 11g protein, 1.5g fat, 0mg cholesterol, 1,060mg sodium, 9g fiber

This recipe is from Judy Collins along with consulting by Jeanine Sherry and was in the Sunday Parade on 1 January 2012

Made this delicious meal today while listening to the 2012 Rose Bowl game. A wonderful combination of flavors! Serve with brown rice or fat-free cornbread, with hot sauce on the side.

Makes 4 servings

1 package (10 ounces) frozen or fresh kale, chard, or collard greens

4 cups low-sodium vegetarian broth

2 packages (10 ounces each) frozen black-eyed peas, thawed and drained or

1 sixteen ounce package of dried black-eyed peas, rinsed and soaked for 8 hours

2 cloves garlic, minced

1 can (18 ounces) vacuum-packed unsweetened sweet potatoes, drained, rinsed, and chopped, or 2 cups cooked

A few dashes of liquid smoke

I prefer fresh kale but if you can only get frozen thaw frozen greens in a bowl of boiling water. Chop and combine with broth, black-eyed peas, garlic, sweet potatoes, and liquid smoke in a large saucepan. Bring to a boil, stirring often, then reduce heat and simmer for 20 to 30 minutes.

Per serving (1/4 recipe): calories: 412; fat: 4 g; calories from fat: 8%; cholesterol: 0 mg; protein: 32 g; carbohydrates: 74 g; sugar: 1 g; fiber: 22 g; sodium: 127 mg

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

This is a very easy, attractive, and delicious make-ahead salad for
winter holiday meals. A blender makes the vinaigrette in a jiffy.

Makes 8 servings

Cranberry-Orange Vinaigrette

3/4 cup fat-free oil
substitute (1 cup cold water, 1 tablespoon low-sodium vegetarian broth
powder, and 2 teaspoons cornstarch)

1/2 cup orange juice

1/3 cup chopped fresh or frozen cranberries

2 tablespoons red wine vinegar

1 1/2 tablespoons chopped chives or scallion

1 tablespoon balsamic vinegar

1 tablespoon lemon juice

1 tablespoon agave

1 large clove garlic, crushed

1 tablespoon salt

freshly ground black pepper, to taste

Salad

1 1/2  pounds red cabbage, thinly sliced (about 5 cups)

3/4 cup fresh or frozen cranberries

2 crisp sweet apples

For the vinaigrette: Blend the oil substitute, orange juice,
cranberries, wine vinegar, chives or scallion, balsamic vinegar, lemon
juice, agave, garlic, salt, and pepper in a blender. If making ahead,
transfer to a covered container and refrigerate.

For the salad: Combine the cabbage, cranberries, and vinaigrette in a
medium salad bowl and toss gently. Cover and refrigerate for at least 2
hours to allow the flavors to blend. When ready to serve, slice the
apples (with peel), add to the salad, and toss well.

Per serving (1/8 recipe): calories: 70; fat: 0.5 g; calories from
fat: 2%; cholesterol: 0 mg; protein: 1 g; carbohydrates: 18 g; sugar:
11 g; fiber: 3 g; sodium: 251 mg

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

This Italian Panini will become a lunchtime favorite.

Makes 1 sandwich

2 slices rye or sprouted-grain bread

2 tablespoons Tofu Mayonnaise*

6 thin asparagus spears, steamed or roasted

6 fresh basil leaves

2 slices low-fat vegetarian bacon or ham, such as Yves Veggie Canadian Bacon

Spread each bread slice on 1 side with 1 tablespoon Tofu Mayonnaise
and assemble the sandwich with the rest of the ingredients the way you
like it, being careful not to overfill.

The easiest way to make panini is with an electric non-stick panini
press or closed indoor grill. Set the timer for 5 minutes, then check
the bread. If it is not as golden and crisp as you like, cook for a few
minutes longer. Cut the sandwich into triangles and serve hot.

If you do not have a panini press or grill, cook the sandwich in a
heavy non-stick skillet or on a griddle over medium heat, placing a
flat heavy lid on the sandwich as you brown each side.

*Tofu Mayonnaise

1 12.3-ounce package reduced-fat extra-firm silken tofu

2 tablespoons cider vinegar or lemon juice

1 1/8 teaspoons salt

1/2 teaspoon dry mustard

1/8 teaspoon white pepper

Combine tofu, vinegar or lemon juice, salt, dry mustard, and white
pepper in a food processor or blender (or place the ingredients in a
medium bowl and use a hand-held blender) and process until very smooth.
It will keep in a covered container in the refrigerator for about 2
weeks.

Per serving (1 sandwich): calories: 308; fat: 4 g; calories from
fat: 11%; cholesterol: 0 mg; protein: 31 g; carbohydrates: 32 g; sugar:
0.2 g; fiber: 6 g; sodium: 825 mg

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

Cranberry Pear Cake

This is a cake recipe that was in my Sunday newspaper LIfe section. The article and recipe is by Allson Ladman of the Associated Press. I have modified the sugar and flour and replaced with Stevia and Whole Wheat Flour. For the most part, the healthier alternatives do not make a big difference in how the cake tastes. You can find the alternatives to Eggs and Butter at your health food store.

Start to finish: 1 hour ( plus cooling )
Servings: 16

Ingredients

For the Cake:

1 and 1/2 Teaspoon Stevia sweetener
1/2 cup ( 1 stick ) unsalted butter * Vegans please see butter replacement recipe at bottom of post
1 teaspoon dry ginger
1 teaspoon cinnamon
1 teaspoon baking soda
2 teaspoons baking powder
1/2 teaspoon sea salt
1 Tablespoon vanilla extract
2 Eggs ( You can use Energ Egg Replacer )
3 Pears ( or one twenty-eight ounce can pear halves, drained ) finely chopped ( 2 cups total )
2 Cups Whole Wheat Flour ( you could substitute one cup with Unbleached White Flour )
2 Cups chopped dried cranberries

For the frosting:

1 Cup ( 2 sticks ) unsalted butter, room temperature * See butter alternative at bottom of post
1 Teaspoon Stevia sweetener ( taste the frosting to see if you need to add another 1/2 teaspoon of Stevia )
Zest of 1 Orange
1/4 teaspoon ground cardamom
1/2 teaspoon dry ginger
1/2 teaspoon cinnamon
2 Eight ounce packages cream cheese
-Strips of orange zest ( optional )
-Dried Cranberries, to decorate ( optional )

Directions

1. Heat the oven to 350 F. Lightly coat two 9-inch round cake pans with olive oil spray. Line the bottom of each pan with parchment paper ( wax paper ).
2. In the bowl of an electric mixer, beat together the Stevia, butter, ginger, cinnamon, baking soda, baking powder, salt and vanilla until creamy smooth. Add the egg replacer and continue to blend.
3. Add the pears and flour and mix until combined. Stir in the cranberries. Divide the batter between the 2 prepared cake pans and bake for 25 to 30 minutes, or until a wooden pick inserted at the center comes out clean. Allow to cool in the pan for 10 minutes, then turn out onto a wire rack to finish cooling completely.
4. When the cake is completely cooled, make the frosting. In the bowl of an electric mixer, beat together the butter, stevia, orange zest, cardamom, ginger and cinnamon until creamy smooth. Add the cream cheese and mix until completely incorporated.
5. To assemble the cake, place 1 cake on a serving plate, spread about 3/4 cup of the frosting evenly over the top of it. Place the second cake over it. Spread the remaining frosting over the top and sides of the cake, swirling the frosting. Decorate with strips of orange zest and dried cranberries, if desired. Refrigerate until ready to serve.

*Butter alternative:

3/4 cup coconut milk *

1/2 cup water

2 Tablespoons yellow cornmeal

1/2 teaspoon salt

* May use 1/4 cup unsweetened finely
shredded coconut or raw cashew nuts instead of coconut milk, and
increase water to 1 1/4 cups. If you have only sweetened coconut, the
sugar can be rinsed out with hot water, using a sieve.

1. Place all ingredients in a saucepan and bring to a boil. Simmer 5 minutes.

It
should begin to thicken, about the consistency of thin porridge. I’ve
learned that this can vary with the cornmeal used, so if it isn’t
getting thick, add another teaspoon of cornmeal and cook a few more
minutes until it is like thin pancake batter or porridge.

2. Place
in blender, cover, can turn on low, then increase to high. Blend for
about 1 minute until as smooth as possible. (If using shredded coconut
or cashews nuts, blend for 2 minutes.)

3. Pour into a container; cover and chill. It will be runny, but sets up when cold.

This
will keep for about 10 days in the refrigerator, but after a few days
it gets stiffer. If this happens, just add a bit of water and stir
briskly until soft. I like to make a new batch every week. If there is
any of the old still remaining, I stir it into a frozen vegetable dish,
such as frozen corn.

Makes One Cup


This is a recipe for a fish broth to make your fish meals taste delicious. This recipe was in my Sunday newspaper and was written by Jane Taschereau. I have modified the recipe by cutting the ingredients in half.

Broth Ingredients:

1 twenty-eight ounce can diced tomatoes in juice
1/2 red bell pepper, diced
1/2 large onion, diced
2 cloves garlic, minced
1/2 teaspoon each: salt, pepper
1/4 teaspoon stevia
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1 and 1/2 Tablespoons Olive Oil

Directions:

1. In a large kettle, saute onion and red bell pepper in olive oil for about 10 minutes.
2. Add garlic and cook another 3 minutes.
3. Add tomatoes and seasonings, and cook gently for about 20 minutes.
4. Add your fish and return to simmer for 10 minutes.

Note: Broth can be made ahead and reheated when needed. Add fish and simmer for 10 minutes. Serve with hot whole wheat bread.

Healthy Breakfast

Oats are an excellent breakfast food because oats contain no cholesterol. Try this easy recipe and enjoy with some fresh fruit or pure maple syrup. It does cost a little more for pure syrup so I just cut down on the amount of food I eat and eliminated all animal products so I can afford to have the best pure Vermont maple syrup on a healthy waffle or pancake.

Ingredients

Makes 6 waffles

2 cups rolled oats
2 cups water
1 banana
1/4 teaspoon salt
1 tablespoon maple syrup
1 teaspoon vanilla extract
vegetable oil spray
fresh fruit, spreadable fruit, or maple syrup for serving

Directions

Preheat waffle iron to medium-high.

Combine oats, water, banana, salt, maple syrup, and vanilla in a blender. Blend on high speed until completely smooth. The batter should be pourable. If it becomes too thick as it stands, add a bit more water to achieve desired consistency.

Lightly spray waffle iron with vegetable oil. Read the instructions that came with your waffle iron as mine says do not use spray oils on the iron.

Pour in enough batter to reach edges and cook until golden brown, 5 to 10 minutes without lifting lid.

Serve with fresh fruit, spreadable fruit, or maple syrup.

Nutrition Information | Per serving (1 waffle):

calories: 132; fat: 1.8 g; saturated fat: 0.3 g; calories from fat: 12.1%; cholesterol: 0 mg; protein: 4.5 g; carbohydrates: 24.9 g; sugar: 4.9 g; fiber: 3.2 g; sodium: 104 mg; calcium: 22 mg; iron: 1.2 mg; vitamin C: 1.7 mg; beta-carotene: 5 mcg; vitamin E: 0.2 mg

Recipe by Jennifer Raymond, M.S., R.D. found in Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.

Pumpkin is a wonderful source of vitamin A and beta-carotene, making it a tasty and healthy addition to your diet. With autumn in full swing and pumpkin in season, be sure to pick some up at your local grocery to make this delicious smoothie, reminiscent of homemade pumpkin pie!

Ingredients

Makes 6 servings

1 15-ounce can pumpkin purée
2 cups soymilk, or to taste
2 cups ice
2 tablespoons maple syrup, or to taste
1 tablespoon vanilla extract, or to taste
1 tablespoon pumpkin pie spice, or to taste (alternatively, can use a combination of cinnamon, nutmeg, and allspice)

Directions

Combine all ingredients in blender. Blend for 1 to 2 minutes until everything is incorporated.

Nutrition Information | Per serving (1 cup):

calories: 95; fat: 1.7 g; saturated fat: 0.4 g; calories from fat: 14.5%; cholesterol: 0 mg; protein: 3.7 g; carbohydrates: 16.8 g; sugar: 8.7 g; fiber: 3.1 g; sodium: 51 mg; calcium: 129 mg; iron: 2.1 mg; vitamin C: 3.4 mg; beta-carotene: 4920 mcg; vitamin E: 1.9 mg

Recipe by Mary Ohno

Hands-on 15 Minutes

Serves 6


1 ( 3.4 oz ) package instant sugar-free, fat-free cheesecake flavor pudding

1 cup almond milk

1/2 ( 15 oz ) can solid pumpkin ( not pumpkin pie filling ) You can store the other 1/2 of the can in a plastic container and refrigerate for another mixing of this recipe.

1 tsp ground cinnamon

1/4 tsp ground nutmeg

1/2 ( 8 oz ) container sugar – free whipped topping

1. Combine pudding mix and milk in a medium bowl; whisk until well blended. Stir in pumpkin, cinnamon, and nutmeg. Add whipped topping and mix thoroughly.

2. Serve immediately or cover with plastic wrap and refrigerate up to two days.

This recipe is from the American Diabetes Association’s 15 Minute Diabetic Meals.



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, bloodlike 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