Spicy Spinach Frittata
Frittatas are a popular menu item for breakfast and brunch. Have your own dining-out experience by making this dish at home. It’s hearty, filling, and can easily be doubled for family or friends. Feel free to substitute the spinach for kale as it contains more bioavailable calcium.

Ingredients

Makes 8 servings

1 pound raw spinach, kale, or other leafy greens
1/4 cup soy creamer or other nondairy milk
1/3 cup vegetable broth
2 medium potatoes, chopped into 1/2″ cubes
2 garlic cloves, minced
1 16-ounce package of extra-firm tofu, crumbled
1/8 teaspoon turmeric
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon chipotle powder

Directions

Remove spinach leaves from stems. Reduce spinach until it is thoroughly wilted by sautéing in a large pan on medium heat with the soy creamer and vegetable broth. Once spinach is reduced, add potatoes and garlic. Cook until potatoes are soft.

Preheat oven to 375 F while potatoes and garlic are cooking.

Purée half the tofu with turmeric, salt, black pepper, and chipotle powder in a food processor. Crumble the other half. Combine puréed tofu, remaining crumbled tofu, and spinach-potato mixture in a 6″x6″ baking dish and mix thoroughly. Bake for 20 minutes. Allow frittata to set for at least 10 minutes before serving.

Nutrition Information | Per 1 cup serving
calories: 108; fat: 4 g; saturated fat: 0.4 g; calories from fat: 31.2%; cholesterol: 0 mg; protein: 7.6 g; carbohydrates: 12.6 g; sugar: 1.7 g; fiber: 2.3 g; sodium: 110 mg; calcium: 160 mg; iron: 3.2 mg; vitamin C: 10 mg; beta-carotene: 2198 mcg; vitamin E: 0.8 mg

Recipe from The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb

1 bag (16 ounces) frozen
stir-fry vegetables
1 1/2 cups cooked or canned
beans (your favorite kind),
rinsed and drained
1/4 cup low-fat stir-fry
sauce
2 cups cooked Couscous
(page 163), Brown Rice
(page 159), or other whole
grain kept hot

1. Cook and stir the vegetables in a nonstick pan over medium-high heat
with 2 to 3 tablespoons of water as needed. Once the vegetables have
thawed but are not completely cooked, add the beans and sauce.
Cook and stir over medium heat until the vegetables are tender-crisp.
2. Serve over the hot couscous or cooked grain of your choice.
3. Stored in a covered container in the refrigerator, leftover Easy Stir-
Fry will keep for up to 3 days.

PER SERVING: 299 calories; 1.5 g fat; 0.3 g saturated fat; 4.6% calories from fat; 0 mg cholesterol;
14.4 g protein; 57.1 g carbohydrate; 4.9 g sugar; 10.9 g fiber; 1067 mg sodium; 103 mg calcium;
4.2 mg iron; 3.5 mg vitamin C; 2291 mcg beta-carotene; 1.3 mg vitamin E

This recipe is from the cookbook on the Cancer Project website.

Ingredients:

8 Ounces low-fat silken tofu
1 Ripe banana
1/2 Cup water
1 Teaspoon light molasses or maple syrup
1/2 Teaspoon ground cinnamon
6 Slices whole wheat bread

Combine tofu, banana, water, molasses and cinnamon in a blender and process until smooth. Pour into a shallow dish. Place a nonstick skillet over medium heat. Dip each slice of bread into banana mixture and brown it on both sides in skillet.

Store in a covered container in the refrigerator for up to 2 days.

This recipe is part of the Cancer Project website and can be accessed by clicking below:

Cancer Project

This is a colorful, quick, and fiber-rich accompaniment to any Asian-style meal. Broccoli is a wonderful source of calcium. Pair it with brown rice and a side of crunchy, fresh vegetables like sugar snap peas or mung bean sprouts.

Ingredients

Makes 4 servings

1 teaspoon minced or grated fresh ginger
2 teaspoons crushed garlic
2 tablespoons Chinese black bean sauce
1 bunch broccoli
1 large onion, cut into 6 wedges and layers separated
2 tablespoons water
3 tablespoons dry sherry or nonalcoholic sweet wine
1 1/2 teaspoons cornstarch dissolved in 1/2 cup cold water

Directions

Mash ginger and garlic together in a small bowl. Add black bean sauce and mix well. Set aside.

Divide broccoli florets into bite-size pieces. Peel and chop the stems into 1/2″ pieces and stir-fry with the florets and onion in a medium skillet over high heat. Add water, cover, and cook for 4 to 5 minutes or just until the broccoli is crisp-tender (add a little more water if necessary).

Add the ginger mixture, sherry or wine, and cornstarch mixture and stir until the sauce is thickened. Serve immediately.

Nutrition Information | Per 1/4 of Recipe

calories: 81; fat: 0.9 g; saturated fat: 0.2 g; calories from fat: 9.7%; cholesterol: 0 mg; protein: 3.3 g; carbohydrate: 14.2 g; sugar: 3.2 g; fiber: 4 g; sodium: 116 mg; calcium: 54 mg; iron: 0.9 mg; vitamin C: 68.4 mg; beta-carotene: 949 mcg; vitamin E: 2.1 mg

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

Makes about 4 cups

1 Large yam, peeled ( 2 to 3 cups diced )
1 Tablespoon olive oil
1 Crisp green apple, peeled
1 Cup cranberries, fresh or frozen
1/4 Cup Orange juice concentrate
2 Tablespoons maple syrup
2 Tablespoons water

Preheat oven to 350 F.

Cut peeled yams into 1/2-inch cubes ( you should have 2 to 3 cups ). Toss with oil and spread in a 9 x 13-inch baking dish. Top with diced apple and cranberries.

Mix orange juice concentrate, maple syrup, and water and pour evenly over yam mixture. Cover and bake until yams are tender when pierced with a fork, about 1 hour. Recipe from The Survivor’s Handbook: Eating Right for Cancer Survival by Neal Barnard, M.D.; recipe by Jennifer Raymond.

Yams and other orange-colored fruits and vegetables such as carrots, squash, cantaloupe, mango and pumpkin contain beta-carotene, a potent immune-booster and cancer-fighting antioxidant. Studies have shown that people consuming diets rich in beta-carotene have lower risks of many types of cancer survival rates. The function of white blood cells is improved by as little as 30 milligrams (mg) of beta-carotene per day-the amount in two medium carrots or one small yam.

The Cancer Project is a nonprofit organization advancing cancer prevention and survival through nutrition education and research. Your source for free nutrition information, cancer fighting recipes, and educational materials.

This webinar is about sharing the best value in whole food nutrition in this video and interviewing Barbara about her experience with Caldera Greens.

Our bodies are electric. The food we eat either adds to our life force or is void of energy. It all depends on what you put in your body. Eating foods as grown is the best way to ensure that you are putting energy into your blood stream so your cells will thrive and rejuvenate.

When you eat dead food the hertz (hz) cyclical rhythm is very low ( between 5-20 hz ). Dead food is processed and packaged foods. Your body needs at least 60 hz to function properly. We can get plenty of protein from seeds, plants, and sources other than dead animals. You will greatly lower the amount of fat in your diet which will help your body start healing itself. You will also lose some weight if you are eating a diet of plants, seeds, and legumes.

Here is a link to an interesting article about health that talks about rhythm:
Journal of Medicine

The weight loss smoothie that has Caldera Greens in it has over 100 hz. That is why many people that use the Caldera Greens get benefits. Most people say they feel more stamina and are more alert. I am noticing more energy and stamina for walking in the park.

Luz Silva cuts my hair and she told me she suffers from pain in her hands. The first thing she recognized when using Caldera Greens was that the pain had subsided.

Daniel Parsons

Apple Brown Rice Salad is safe for anyone that needs gluten free recipes.

2 cups apples, chopped (use red or jonagold for color)
2 cups brown rice, cooked
1/2 cup celery, chopped
1 tsp parsley
1/4 cup sunflower seeds
1 cup spinach, shred and chop

Mix these in a large serving bowl.

3 Tbsp apple juice
1 lemon, juice only
1/4 tsp ginger powder
1/4 tsp sea salt

Mix these ingredients in a small jar, shake and when thoroughly mixed, pour over salad.
Set the bowl in the fridge for a little over an hour. The rice will soak up the juice and seasonings.

Curtis and Paula Eakins recipe shared on 3ABN.

Buy 2 boxes of Mori Nu extra firm tofu, slice into 3 slabs, take saran wrap and cover each piece then freeze for 3 days. Take out of freezer and let thaw for 60-90 minutes. Pat dry with paper towel and turn over and pat dry other side.

2 boxes Mori Nu extra firm Tofu
1 Tbsp Olive Oil
1 can spaghetti sauce (garlic & herb) or your favorite seasonings
1/2 cup green onions chopped
1/2 cup red pepper chopped

In skillet saute onion and peppers for 5 minutes. Add 1/2 of sauce in skillet and stir. You can also bake in a pyrex in the oven if you want. Take each tofu slab and lay of top of sauce mixture in skillet. Pour the rest of the sauce on top. Serve with whole wheat noodles or over brown rice.

Curtis and Paula Eakins recipe shared on 3ABN satellite in 2010.

My friend Tricia Greaves shared this recipe recently on her website. This is a healthy salad dressing with a different taste. My experience has been that watching what I put in my body helps me keep the temple of God healthy. We are what we eat. Good in will result in good out. Praise God!

1 green apple
1/3 cup extra virgin olive oil
1/2 cup pure water
3 Tbs. apple cider vinegar
3-4 cloves of garlic
1 to 2 inches of fresh ginger, peeled
sea salt to taste

Combine all in blender and mix till smooth. Enjoy on a salad.

Frank in a Blanket

1 cup unbleached flour with germ
1 cup whole wheat pastry flour
1 tsp baking powder without aluminum
3 Tbsp cold soy margarine
1 cup soy milk
1 package of Smart Dogs or Vegetarian Hot Dogs

Preheat oven to 425 degrees. In a large mixing bowl, combine all ingredients (except Smart Dogs) and stir until thickens. Put a little flour on a board and a little on your hands. Roll the dough until smooth. Cut out circles. Take one Smart Dog and roll in the dough. Place seam side down in sprayed (olive oil) baking pan. Brown for 10-15 minutes checking often to make sure the crust doesn’t burn.

Curtis & Paula Eakins

Oatmeal Raisin Cookies

1 c. whole wheat pastry flour
1/4 c. unbleached white flour with germ
1 tsp. aluminum-free baking powder
1/2 tsp. sea salt
3/4 c. fructose
1/2 c. soy margarine
1 tsp. vanilla
1/4 c. soy milk
1 Tbsp. egg replacer
1 c. rolled oats
1/2 c. walnuts, chopped
3/4 c. raisins

1. Preheat oven to 375 degrees. Place soy margarine and fructose in mixing bowl and whip until light and creamy.
2. Add soy milk and vanilla and whip.
3. Sift together the whole wheat flour, unbleached white flour, baking powder, egg replacer and salt. Slowly add to mixing bowl while continuing to beat with the mixer. Add oats and beat.
4. Stir in walnuts and raisins. Drop batter by tablespoonful onto cookie sheet. Bake at 375 degrees for about 12 minutes.

Curtis & Paula Eakins

This recipe will be the first time I have used white flour in many years. Notice that the recipe calls for white flour with germ which means some of the nutrients are still in the flour.

Here is a great recipe from Curtis & Paula Eakins. The Eakins are a fine Christian couple that feature health principles and cooking classes on 3ABN television from time to time.

1 16-oz. can pumpkin pie filling
1 box Mori-Nu firm tofu
3/4 c. honey
1 Tbsp. vanilla
1/4 tsp. sea salt
1 Tbsp. ground coriander
1/2 tsp. ground ginger
1 prepared unbaked whole wheat pie crust

Process pumpkin and tofu in food processor until smooth. Add honey, vanilla, salt, coriander and ginger and process until well mixed. Pour into prepared pie crust and bake at 425 degrees for 15 minutes, then at 325 degrees for about an hour – until set.

It is a myth that meat eaters have more food choices than vegetarians. You mention vegetarian diet to a meat eater and the meat eater thinks that a vegetarian eats nothing but lettuce, carrots, and tomatoes. This is not true. When a person moves from eating meat to a vegetarian diet, a whole world of healthy and great tasting recipes open up. There is more variety in a vegetarian diet than a meat eating diet. Here is the logic and reason why:

1) There are hundreds of different varieties of fruits and vegetables
2) You can add these foods to whole grains, nuts, and legumes to create thousands of different dishes that taste great
3) Whole grain pasta and breads make excellent tasty and healthy dishes also
4) You can eat vegetables raw, steamed or cooked
5) It is easy to create spreads, dressings, coconut butter, and other flavorings to make your dishes taste great

Just click on my Healthy Living category in my menu at the top of my page to see some of the recipes I have on this site. Subscribe to my blog to get the latest updates. Contact me if you have a favorite recipe you want to share.

Daniel Parsons