Healthy Living

Lentil Soup

Ingredients:

1 pound dry lentils

1 can ( 10 ounce ) diced tomatoes with green chiles

1 can ( 15 ounce ) whole kernel corn, drained or 2 cups frozen corn

sea salt to taste

Directions:

1. Cook lentils about 20 minutes or as directed on package

2. When lentils are tender, stir in corn and tomatoes with chiles

Homemade Applesauce

Begin with a variety of apples. 3 works well but 2-4 is okay. Avoid Red Delicious, they don’t break down when cooked. Fuji, Yellow Delicious, Macintosh and Gala are my favorites.

While it is great to leave the skin on for nutrition, by this time of year the apples have been in cold storage for several months and may be rubbery. I like my apples peeled for a nice appearance.

Directions:

Peel and quarter 6-8 pounds of apples. Or just fill your pot to heaping.

Add 2-4 TBLS cinnamon to taste

You may use 1/2 C of brown sugar and 1 cup water or, 1 can of frozen apple juice concentrate and avoid the sugar.

Bring the liquid to a boil, then cover and simmer on low heat until apples are soft. Stir often. Use a potato masher to stir and mash into the consistency that you like. Eat warm or chilled and enjoy!

This is the best on pancakes or waffles!

Recipe is from Chef Mark Anthony.

Cherry Thumbprint Cookies

Most of us like to enjoy an occasional treat. You can experiment with sweetener options for healthier versions.

Ingredients:

1 C. vegan butter

1/2 C. sugar

2 C. flour

1 tsp. vanilla

1 can cherry pie filling or your own thickened cherries (be creative using other fruits like blueberries, apricots etc.)

Glaze is optional

1 C. powered sugar

1-2 tsp. coconut milk

Preheat oven to 375f.

Cream together the vegan butter, sugar and vanilla. Mix in flour until dough is crumbly then form into a ball. Refrigerate until firm.

Seperate dough into 1 inch balls and place on parchment lined cookie sheet. Squash with a spoon to make the “thumbprint” and fill with your fruit filling.

Bake for 15 minutes or until edges begin to brown.

Make a thick glaze with coconut milk and powered sugar. Drizzle over cookies after they have cooled for about 15 minutes.

Recipe is from Chef Mark Anthony

Vegan Cornbread

Cornbread Muffins
Author: Mary McDougall
Recipe type: Breakfast, Lunch or Dinner

Cuisine: McDougall Program

Cook time: 30 mins

Total time: 30 mins

Ingredients
•2 cups cornmeal
•2 cups oat bran
•4 teaspoons baking powder
•2 cups unsweetened apple juice

Instructions
1.Preheat the oven to 350 degrees F.
2.Sift the dry ingredients together. Add the optional ingredients if using. Add the wet ingredients and stir until just mixed. Spoon the batter into eighteen nonstick muffin cups and bake for 30 minutes, or until lightly browned.

Chicken-Less Salad

Chicken-less Salad

Ingredients:

1 brick tofu, extra firm

Soy sauce for marinating

3 ribs celery, diced

1 small red onion, diced

1 red pepper, diced

1/2 tsp. each basil, sage, rosemary, oregano (or to taste)

2 tsp. paprika

1 – 1 1/2 c. Simple Tofu Spread

Directions:

Preheat oven to 400 degrees. Slice tofu 1/4-inch thick and brush both sides of each slice with soy sauce. Lay the slices in a single layer on a lightly oiled baking sheet.

Let marinate for 10 minutes and brush again. Bake for 30-35 minutes, turning once halfway through, until golden brown and crispy on the outside and tender on the inside.

Allow to cool, then shred the tofu slices with a knife, creating irregular pieces with the appearance of shredded chicken.

Mix with vegetables, spices and tofu spread until ingredients are well-incorporated. Chill thoroughly before serving.

* This is a great item for salads as well as sandwiches, or even served with crackers as an appetizer.

Simple Tofu Spread

1 – 12 oz. package silken tofu

3 Tbsp. stone ground mustard

3 Tbsp. brown rice syrup

1/4 tsp. sea salt to taste

1 lemon, juiced

Instructions:

Puree all ingredients in a food processor until smooth and creamy. You will love this tofu spread for many different applications.

Recipe is from Chef Mark Anthony

Mock Tuna Salad

Because the oceans are more toxic from pollution and the recent radiation issue from the nuclear plant in Japan, I am no longer eating seafood. I made this today and had it for lunch and it was tasty. Just steam some green vegetables and slice a tomato to go along with this healthy lunch.

Serves 4

1 fifteen ounce can chick peas, drained
1/4 cup vegan mayonnnaise
1/3 cup minced celery
2 1/2 Tablespoon minced dill pickle or ( 1 Tablespoon dill spice)
1/2 Tablespoon nutritional yeast flakes
1 green onion, chopped
1 teaspoon soy sauce or Braggs Aminos
1/2 teaspoon kelp powder ( optional )

In medium bowl, mash the chick peass coarsely with a fork or other utensil. Mix in the dry ingredients and then add the rest of the ingredients. Use on sandwiches or on a bed of salad greens.

Prep Time: 20 minutes

Recipe from Hope for Health USA

Southern Fruit Cobbler

4 servings

1/2 Cup Earth Balance or Butter Alternative

1 Cup Sugar or ( 1/2 teaspoon Stevia Extract Powder )

1 Cup Flour ( Organic Whole Wheat )

1 and 1/2 teaspoon baking powder

1/4 teaspoon salt

3/4 Cup Almond Milk

2 Cups Fruit such as peaches, nectarines, blackberries or blueberries or a combination

1/2 Cup Sugar or ( 1/4 teaspoon Stevia Extract Powder )

Preheat over to 350 degrees. Melt butter alternative or Earth Balance in deep 8-inch baking dish in oven while it preheats.

Whisk together sugar, flour, baking powder, salt and milk until smooth. Remove dish from oven and pour batter over melted butter. It doesn’t have to be even. Do not stir.

Prepare fruit: Pick over berries to remove any moldy ones. Wash berries gently. If using stone fruit, wash well. Peel peaches and slice peaches or nectarines.

Pour prepared fruit over batter. Sprinkle 1/2 Cup Sugar or ( 1/4 teaspoon Stevia Extract Powder ) over fruit. Do not stir.

Bake at 350 degrees for 30 to 40 minutes or until the top is golden brown and fruit juices are bubbling.

This cobbler is best served warm from the oven with some vegan vanilla ice cream.

Recipe can be doubled and baked in a 13 by 9 inch baking dish.

Recipe is from Melanie Munk, Features Editor of the Everett, Washington Herald and appeared in the Travel and Leisure section of the paper on Sunday, 3 August 2003.

Chickpea Chorba

Chorba is a type of soup found in national cuisines across the Balkans, Eastern Europe, Central Asia, and the Middle East. The beets in this recipe add a beautiful reddish-purple color to the soup as well as powerful nutrient compounds that help protect against heart disease and certain cancers, especially colon cancer. Low in fat, high in fiber, and an abundance of flavor in every bite, this soup is sure to keep you warm on even the coldest winter days. It may also be served without blending, either over rice or as-is with a hearty whole-grain bread for a complete meal.

Makes 12 servings

Ingredients

6-8 cups vegetable broth, divided
1 cup dry barley
1 15-ounce can chickpeas, drained and rinsed
3/4 cup fresh or frozen corn
1 – 28 ounce can diced tomatoes
4 carrots, chopped
2 beets, peeled and chopped
1/2 cup chopped fresh sugar snap peas
1/2 cup chopped fresh or frozen green beans
2-4 garlic cloves, chopped
1 celery stalk, chopped
1 large onion, chopped
1 cup roughly chopped beet greens (loosely packed)

Directions

Heat 2 to 4 tablespoons broth over medium-high heat. Add onion, celery, and garlic and sauté for 5 minutes, or until onion is translucent.

Add green beans, sugar snap peas, beets, carrots, tomatoes, and corn to the pot. Add chickpeas, barley, and enough broth to cover vegetables by 2 to 3 inches. Simmer over low to medium-low heat stirring occasionally for 45 to 50 minutes, adding more broth as needed to keep vegetables covered.

During the last few minutes of cooking, add beet greens. Cook until tender, around 5 minutes.

Remove 2 to 3 cups of soup, add to blender, and process until smooth. Return to soup pot and stir. Alternately, if you have an immersion blender you may instead use this for 10 to 15 seconds, pulsing to blend about 1/3 of the soup. Serve in a bowl over rice.

Note: Feel free to add your favorite vegetable or adjust the amounts to your taste.

Per serving (1/12 of recipe): 159 calories; 1.2 g fat; 0.2 g saturated fat; 6.2% calories from fat; 0 mg cholesterol; 5.7 g protein; 33.6 g carbohydrates; 5.8 g sugar; 7 g fiber; 613 mg sodium; 60 mg calcium; 2.2 mg iron; 11.3 mg vitamin C; 1,896 mcg beta-carotene; 0.8 mg vitamin E

Source: Kendra Cogsdill

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Spanish Brown Rice

This Spanish-style rice is extremely easy and very versatile. Serve it as a side dish, or add your favorite plant-protein for a one pot meal!

Makes 8 servings

Ingredients

2 cups dry brown rice
1/2 onion, chopped
1/2 green bell pepper, seeded and chopped
1/2 red bell pepper, seeded and chopped
3 garlic cloves, crushed
1 tablespoon paprika
1 cup water
6 ounces tomato paste
salt, to taste

Directions

Cook rice according to package directions. Set aside.

Combine onion, bell peppers, garlic, paprika, and water in a saucepan. Bring to a boil and simmer 15 minutes. Add tomato paste and rice and mix well. Add salt to taste.

Per serving (1/8 of recipe): 200 calories; 1.7 g fat; 0.3 g saturated fat; 7.5% calories from fat; 0 mg cholesterol; 5.2 g protein; 42.1 g carbohydrates; 2 g sugar; 6.6 g fiber; 325 mg sodium; 30 mg calcium; 1.4 mg iron; 27.8 mg vitamin C; 709 mcg beta-carotene; 1.3 mg vitamin E

Source: The Power of Your Plate by Neal Barnard, M.D.

Vegan Cheese

Ingredients

3 cups diced potatoes

2 cups diced carrots

1/2 cup nutritional yeast flakes

1/2 cup water (reserved from the vegetables)

1/4 cup olive oil

2 Tbsp Chicken Style Seasoning

(Better Than Bouillon, or McKay’s)

1 Tbsp Garlic

1 Tbsp onion powder

1 tsp sea salt

1 tsp lemon juice (optional)

Note:

For a sharper flavor, you can increase the seasonings to taste. The potatoes and carrots were peeled for this photo, but if you leave the skins on, you will just have a few specks in the sauce. Same great flavor with more nutrients.

Directions

Boil the potatoes and carrots until very tender. Drain the veggies, saving the ‘veggie juice’ and place in a blender or food processor with all the remaining ingredients. Blend on high for a minute, scrape the sides and blend for another minute on high. You will have a creamy velvety cheese sauce. Add additional veggie juice as needed.

I recommend a powerful mixer, like a vita-mix or Blend-tec.

This base recipe is perfect just the way it is for nachos, haystacks, or any creations needing cheese; like au-gratin potatoes, mac and cheese, or stuffed spuds. You can also chill and reuse later. When re-heated, it will again become creamy.

For added variations, add salsa, or herbs. It also works as a fantastic thickener for potato or broccoli soups.

Recipe is from Mark Anthony who teaches on 3 ABN frequently

Apple Maple Syrup

Pure maple syrup is unquestionably delicious, but it’s also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is so easy to make, adds a bit of extra nutrition, and extends the maple syrup while retaining all of its magnificent flavor. It’s the perfect topping for pancakes, waffles, or French toast.

Makes about 1 cup

Ingredients

1/2 cup pure maple syrup
1/2 cup unsweetened applesauce

Directions
Stir together maple syrup and applesauce until well blended. Serve at room temperature, or warm briefly over low heat. Store leftovers in the refrigerator.
Per serving: 118 calories; 0.1 g fat; 0 g saturated fat; 0.7% calories from fat; 0 mg cholesterol; 0.1 g protein; 30.5 g carbohydrates; 26.4 g sugar; 0.4 g fiber; 4 mg sodium; 28 mg calcium; 0.5 mg iron; 0.4 mg vitamin C; 4 mcg beta-carotene; 0.1 mg vitamin E

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak

Organic Sesame Truffles

A friend of mine sent me this gluten free vegan recipe so everyone can enjoy a healthy dessert.

Sesame Truffles

½ cup (raw) cashews

2 fresh Medjool dates (or 3 Fresh Barhi dates) (add to part of cashews in food processor for best chopping, then add the rest of the cashews)

¼ cup tahini

1 teaspoon vanilla extract

¼ cup sesame seeds

Place part of cashews in food processor with dates and pulse. When dates are fairly fine, add the rest of the cashews and pulse until the texture of coarse sand.

Add tahini and vanilla and pulse until smooth.

Transfer mixture from food processor to a bowl and refrigerate 2 hours.

Roll into 1-inch balls and coat with sesame seeds.

Makes 8 truffles

African Bean Soup

Sweet potatoes and peanuts are familiar ingredients in many African cuisines. In this colorful soup they are combined with garbanzo beans and other vegetables and served over cooked rice.

Makes 8 servings

Ingredients

1/2 cup water

3 tablespoons reduced-sodium soy sauce

1 onion, sliced

2 small sweet potatoes or yams, peeled and diced (about 2 cups)

1 large carrot, thinly sliced

1 celery stalk, thinly sliced

1 red bell pepper, seeded and diced

1 15-ounce can crushed tomatoes

4 cups vegetable broth (see recipe) or water

1 15-ounce can garbanzo beans, undrained

1/2 cup chopped fresh cilantro

3 tablespoons peanut butter

1-2 teaspoons curry powder

4 cups cooked brown rice

Directions

Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.

Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.

Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.

Per serving: 279 calories; 5.6 g fat; 1 g saturated fat; 18% calories from fat; 0 mg cholesterol; 10.5 g protein; 48.9 g carbohydrates; 6.2 g sugar; 9 g fiber; 472 mg sodium; 80 mg calcium; 3.3 mg iron; 35.7 mg vitamin C; 3,251 mcg beta-carotene; 1.8 mg vitamin E

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Black Bean Breakfast Burrito

Take a break from your morning smoothie or bowl of oatmeal and try this savory Black Bean Breakfast Burrito! Packed with vegetables and beans, it is the perfect combination of plant foods to power you through your day.

Make this recipe in bulk and freeze the burritos individually to eat throughout the week.

Makes 12 servings

Ingredients

1/4 cup water

1 onion, diced

2 bell peppers (red, orange, yellow, or green), seeded and diced

1 tablespoon ground cumin

1/2 teaspoon crushed garlic

black pepper, to taste

3 cups drained canned or cooked black beans

10 button mushrooms, sliced

2 ripe tomatoes, chopped

1/2 cup salsa

3 cups cooked brown rice

Salt or tamari, to taste

Tabasco sauce, to taste

12 whole-grain tortillas

Directions

Heat water in a large saucepan or wok. When hot, add onion and sauté until limp. Add bell peppers, cumin, garlic, and black pepper, and cook and stir 2 minutes longer. Add a little more water if necessary, to prevent sticking. Stir in black beans, mushrooms, tomatoes, and salsa, and cook and stir until mushrooms are tender, about 10 minutes. Add rice and season to taste with salt or tamari and Tabasco sauce. Serve on warm tortillas, folded or rolled up to enclose filling.

Per serving: 230 calories; 2.4 g fat; 0.5 g saturated fat; 9% calories from fat; 0 mg cholesterol; 9.2 g protein; 45 g carbohydrates; 2.7 g sugar; 9.8 g fiber; 271 mg sodium; 58 mg calcium; 2.7 mg iron; 29.7 mg vitamin C; 499 mcg beta-carotene; 0.8 mg vitamin E

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Cranberry Orange Scones

2 cups Flour

3 Tbsp natural sugar *

1 whole orange zest peel

2 tsp. baking powder

1/4 tsp. baking soda

1/3 cup cold vegan margarine

1 cup dried cranberries

1/4 cup orange juice

1/4 cup soy milk

1 1/2 tsp egg replacer or ground flax seeds and water

* I use some Stevia powder and avoid the sugar.

In a bowl, combine the flour, sugar, orange peel, baking powder, and baking soda. Mix well and cut in the margarine until consistent. In another bowl mix the cranberries, orange juice, soy milk, and egg replacer. Mix in the flour mixture and mix until stiff dough forms. On a floured surface, gently knead about 6 times. Pat dough into 10 inch circle, cut into 8 to 10 wedges. Bake at 400 degrees for 12-15 minutes. Great served with a dollop of lemon pie filling.

Recipe from Chef Mark Anthony

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