Healthy Living

Banana Nut Bread

3 cups white wheat flour

3 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

3 tsp ground flax seed mixed with 1/4 cup water

6 large bananas

1 1/2 cups honey

1/2 cup applesauce

1 cup chopped walnuts or pecans

Mix dry ingredients and set aside. Combine ground flax and water and let rest for a few minutes, mash the bananas and mix with honey, apple sauce and flax mixture. Add in the dry ingredients then the nuts. Bake at 350 degrees for 50-60 minutes. Do not over cook, it is actually better to under cook a little bit.

Makes 6 mini loaves or 2 large loaves.

Recipe from Chef Mark Anthony

Spinach & Mushroom Lasagna

This simple spinach-and-mushroom lasagna is a perfect dish to serve to the whole family for the holidays.

To make this dish even easier, use a jarred marinara sauce. Just make sure it is filled with simple, plant-based ingredients!

Makes 12 servings

Ingredients

1/4 cup water

1 onion, chopped

1 carrot, grated

3 garlic cloves, pressed or minced

2 cups sliced mushrooms (about 1/2 pound)

1 fifteen ounce can crushed tomatoes, low-sodium

1 twenty-eight ounce can tomato sauce, low-sodium

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon dried thyme

1/2 teaspoon fennel seeds

1/8 teaspoon cayenne pepper

1 pound firm tofu, low-fat

1/2 cup finely chopped fresh parsley

2 tablespoons soy sauce, low-sodium

1 10-ounce package frozen chopped spinach, thawed and squeezed dry

12 ounces dry lasagna noodles (about 10 noodles)

Directions

Sauté onion and carrot in water, add more liquid as needed. Cook over high heat, stirring often until onion is soft, about 5 minutes.

Add garlic and mushrooms and continue cooking until mushrooms are soft, about 5 minutes.

Stir in tomatoes, tomato sauce, basil, oregano, thyme, fennel seeds, and cayenne. Simmer 15 minutes.

Preheat oven to 350 F.

Mash tofu in a mixing bowl, then stir in parsley and soy sauce.

To assemble, spread 1 cup of sauce in a 9″×13″ (or larger) baking dish. Cover with a layer of uncooked noodles, half the tofu mixture, and half the spinach.

Spread with half of remaining sauce.

Repeat layers of noodles, tofu, spinach, and sauce. Cover tightly with foil and bake until noodles are tender, about 1 hour. Let stand 10 minutes before serving.

Note: This lasagna may be assembled up to a day in advance and baked just before serving. The noodles will soften while the lasagna stands, so the baking time can be reduced to 30 minutes.

Per 1-cup serving: 172 calories; 2.5 g fat; 0.4 g saturated fat; 12% calories from fat; 0 mg cholesterol; 9.8 g protein; 31.6 g carbohydrates; 5.9 g sugar; 5.8 g fiber; 123 mg sodium; 87 mg calcium; 3.5 mg iron; 13.4 mg vitamin C; 1,973 mcg beta carotene; 2.1 mg vitamin E

Adapted From: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Raspberry Cranberry Sauce

Ingredients

1 lb. bag fresh cranberries, rinsed

1 can frozen 100% raspberry white grape juice

1 Tbsp lemon juice

¼ cup Florida cane crystals, optional

1 tsp arrowroot powder

¼ cup water

Directions

In a medium sauce pan add; cranberries, frozen juice, lemon juice and cane crystals. Bring to simmer and cook according to directions on cranberry package. When cranberries are done add arrowroot powder to water, stir and pour into cranberry mixture, stirring continuously for 3-5 minutes. Remove from heat and let set. Serve warm or chilled.

This recipe is from the Adventist Angels ( Chef Mark Anthony and Melody Prettyman )

Mashed Potato Casserole

TIME

40 minutes, plus 30 to 40 minutes’ baking

YIELD

12 to 14 servings

INGREDIENTS

14 tablespoons unsalted butter, softened, and more for the pan

6 pounds russet or Yukon Gold potatoes, peeled and cut into chunks

2 tablespoons plus 1 teaspoon kosher salt

1 1/2 cups sour cream

1 teaspoon black pepper

6 tablespoons finely chopped chives

2/3 cup bread crumbs

2/3 cup grated Parmigiano-Reggiano cheese

As a vegan, I use Earth Balance instead of the butter, Tofutti sour cream and vegan cheese.

PREPARATION

Lightly grease a 9-inch-by-13-inch baking pan.

In a large pot, bring the potatoes, 4 quarts water and 2 tablespoons salt to a boil. Boil potatoes until fork tender, about 20 minutes. Drain.

Mash potatoes with 10 tablespoons butter, sour cream, 1 teaspoon salt and the pepper. (If you have a food mill or ricer, now is the time to use it; push the potatoes through and then gently combine them with the butter, sour cream, salt and pepper.)

Mash in the chives. Taste and adjust seasoning, if necessary. Spread potatoes into the prepared pan. At this point you can cover and refrigerate for up to 3 days, but it is best to avoid chilling mashed potatoes if you can.

In a small bowl, combine the remaining 4 tablespoons butter, bread crumbs and cheese. Mix together until it forms coarse crumbs. Crumbs can be refrigerated for three days.

Heat the oven to 400 degrees. Sprinkle crumbs over the top of the potato casserole and bake until golden and crisp, 30 to 40 minutes.

Recipe from Melissa Clark and published in New York Times

Sweet & Tangy Cranberry Sauce

A unique twist on classic cranberry sauce will wow your guests on Thanksgiving and have them going back for seconds!

Pair this sweet and tangy cranberry sauce alongside a No-Meat Loaf and some Roasted Veggies for a delicious and healthful Thanksgiving meal.

Makes 8 servings

Ingredients

2 cups fresh or frozen cranberries

1/2 cup orange juice concentrate

2 ripe pears, finely chopped

1 medium apple, finely chopped

1/4 teaspoon cinnamon

1 teaspoon grated orange peel

1/2 cup raw sugar or other sweetener, or to taste

Directions

Combine cranberries, juice concentrate, pears, apple, cinnamon, and orange peel in a saucepan and bring to a simmer over medium heat. Continue cooking, uncovered, until cranberry skins pop and mixture is thickened slightly, about 10 minutes. Add sugar or other sweetener to taste.

Serve hot or cold.

Per Serving (1/8 of recipe): 121 calories; 0.3 g fat; 0 g saturated fat; 2.4% calories from fat; 0 mg cholesterol; 0.7 g protein; 30.6 g carbohydrates; 25.8 g sugar; 2.9 g fiber; 6 mg sodium; 24 mg calcium; 0.5 mg iron; 30.4 mg vitamin C; 33 mcg Beta Carotene; 0.3 mg vitamin E

Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

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

Spaghetti Squash

The texture and flavor of spaghetti squash are deliciously complemented with a fresh vegetable medley and flavorful marinara sauce!

Makes 6 servings

Ingredients

1 large spaghetti squash (about 3 cups cooked)

2 cups fat-free spaghetti sauce

2 tablespoons chopped fresh basil

2 tablespoons nutritional yeast [or dairy-free parmesan cheese substitute] (optional)

thinly sliced radishes for garnish (optional)

Directions

Preheat oven to 350 F. Wash the outside of the squash and carefully puncture with a knife 5 times. Place on a baking sheet and bake 30 to 40 minutes until tender when tested with a knife. Set aside to cool.

Cut the cooked squash in half lengthwise and remove the seeds. Remove the spaghetti-like threads with a fork and place in a baking dish. Toss with spaghetti sauce. Cover lightly with aluminum foil. Return to the oven for 20 to 30 minutes or until well heated.

Sprinkle with basil and nutritional yeast or vegan parmesan substitute, if using. Garnish with radishes if desired.

Stored in a covered container in the refrigerator, leftover Spaghetti Squash with Sauce will keep for up to 2 days.

Per Serving (1/6 of recipe): 48 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 0.9 g protein; 11.7 g carbohydrates; 8.4 g sugar; 1.6 g fiber; 274 mg sodium; 25 mg calcium; 0.5 mg iron; 6 mg vitamin C; 205 mcg Beta Carotene; 0.4 mg vitamin E

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.

Veggie Chili

Who does not love a warm bowl of chili on a chilly November day? Whip up a big pot of this recipe, and have it to eat for the rest of the week!

Makes 6 servings

Ingredients

One 28 ounce can tomato sauce

3 ounces tomato paste

1 bunch chopped fresh spinach (optional)

1/3 teaspoon ground allspice

salt, to taste (optional)

1/4 cup water

1 cup dry texturized vegetable protein *

1 cup cooked kidney beans

4 ounces chopped mushrooms

1 green bell pepper, seeded and chopped

1 jalapeno pepper, chopped

1 medium onion, finely chopped

1/3 cup chili powder

1 1/2 teaspoons ground cumin

1 teaspoon crushed red pepper

2 teaspoons garlic powder

1 teaspoon dried oregano

1 chopped tomatoes (optional)

* Can’t find texturized vegetable protein near you? No problem! Just add an extra can or two of chickpeas, pinto beans, or kidney beans.

Directions

Place all ingredients except chopped tomatoes and spinach in a large saucepan. Bring to a boil, cover, reduce heat, and simmer for 2 to 2 1/2 hours, or until lightly thickened. Refrigerate overnight. Reheat when ready to use. To serve, ladle into individual bowls, and add chopped tomatoes and/or spinach, if using.

Per Serving (1/6 of recipe): 247 calories; 2.3 g fat; 0.4 g saturated fat; 8.2% calories from fat; 0 mg cholesterol; 23.9 g protein; 38.6 g carbohydrates; 9.8 g sugar; 11.1 g fiber; 1,063 mg sodium; 156 mg calcium; 7.4 mg iron; 44.9 mg vitamin C; 2,037 mcg Beta Carotene; 2.8 mg vitamin E

Source: Recipe from Hard Times Café, Rockville, Maryland. Published in The Best in the World, Neal D. Barnard, M.D., editor.

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

Ultimate Veggie Lasagna

This is the lasagna of all lasagnas. You’ll want to make this over and over for the holidays. Try making your own pomodoro sauce at 1/2 the price of the marinara sauce in the grocery stores. Either way, portion for portion, this is a very inexpensive entree. Make this double batch and freeze some. The flavors are going to blow you away.

Ingredients

2-boxes dry lasagna noodles

3 quarts pomodoro sauce (Below- or your favorite marinara sauce)

2 pounds vegan mozzarella cheese (We used Daiya)

1-24oz jar Veganaise

2 -12 oz bags frozen spinach

1-10 oz bag fresh shredded carrots

1 can green olives, drained and diced

1 can black olives, drained and diced

Directions:

In two, 9×12 lightly oiled pans we are going to begin layering. Start with a thin layer of sauce to keep the pasta from sticking to the pan. Add a layer of the lasagna noodles. spread thin layers of spinach, carrots, olives, shredded cheese, sauce and veganaise. Then add another of lasagna and press down on the layer to tighten it up. Repeat the layering again. Top with the final, third layer of pasta, and then cover with sauce and cheese.

You will want to cover this with an oven safe saran wrap and foil, cook at 350 for one hour and fifteen minutes. Remove covering and allow to cool for 15 minutes before serving.

This will make 40 small portions, or 20 large portions.

Pasta Pomodoro

Basic Pomodoro Sauce:

Ingredients

2 – 28 oz cans tomato puree

1/4 cup olive oil in the pan

2 diced onions

2 tsp salt

4 cloves garlic

2 Tbsp lemon juice

1 Tbsp basil

1 Tbsp oregano

1 cinnamon stick (optional)

2 Tbsp vegan butter (optional)

3 Tbsp vegan parmesan cheese (optional)

Linguini or Fettuccini pasta noodles

Directions:

In a medium size skillet, heat oil and add the onions and salt. Sauté until tender and translucent, then add the garlic. Cook for just a couple minutes, do not burn the garlic. Then add the tomato puree and optional ingredients, bring to a boil, and simmer for 20 minutes. Add additional salt to taste. Puree the sauce in a blender. Add the butter and parmesan cheese, and allow to melt and incorporate. Mix this in with pasta for side dish or a great meal. Use for any types of dishes hot or cold.

Secret: When mixing with pastas, mix in a couple tablespoons of the starch liquid reserved from the pasta, to the sauce. This helps the sauce stick to the pasta.

Often the prospect of eating an entirely plant based diet is overwhelming.

Mayonnaise is such a popular condiment, but it is made with eggs. Do you wonder if you can be on a plant based diet without it? The good news is that there are several varieties of mayonnaise substitutes. Our favorite happens to be Vegenaise. It is readily available in health food stores and many chain groceries. While it is still loaded with fat, you won’t find any eggs, cholesterol or chemicals in the product.

There are 5 varieties of Vegenaise, even one without soy. Experiment and find the one you like best! If you prefer to make it yourself, here is a recipe to try;

Mark Anthony’s Soy Vegan Mayonnaise

12 oz tofu, firm

1 Tbsp lemon juice

1 Tbsp Dijon mustard

1 Tbsp sugar ( I use 3/4 teaspoon of Stevia powder )

1/2 tsp salt ( I use Trader Joe’s Sea Salt )

1/3 cup olive oil

Directions:

In a food processor, place all of the ingredients, except the olive oil, and process for 2 minutes to form a smooth puree. While the machine is running, drizzle in the olive oil, and continue to process an additional 2-3 minutes or until light and creamy. Taste and adjust seasonings, as needed to suit personal taste. Transfer to an airtight container and store in the refrigerator.

Yield: 2 Cups

Recipe from Chef Mark Anthony

Pasta With Pesto Sauce

This pasta in delicate fresh basil sauce is a great meal. It takes less than 30 minutes to prepare and is always a big hit.

Makes 8 servings

Ingredients

1 bunch (1 1/2 cups loosely packed) fresh basil

1 garlic clove, minced

1 tablespoon barley miso

4 tablespoons pine nuts or chopped walnuts, divided

1/4 cup water

1 pound dry spaghetti or linguini

Directions

Preheat oven to 350 F.

Place basil, oil, garlic, miso, 2 tablespoons pine nuts or walnuts, and water in a blender or food processor. Blend until a creamy consistency is reached, then add remaining 2 tablespoons pine nuts or walnuts and mix just a second or two.

Cook pasta according to package directions and drain. Serve sauce over individual bowls of pasta.

Per Serving: 285 calories; 4.2 g fat; 0.7 g saturated fat; 12.4% calories from fat; 0 mg cholesterol; 10.2 g protein; 47 g carbohydrates; 1.3 g sugar; 3.5 g fiber; 85 mg sodium; 22 mg calcium; 3 mg iron; 1.6 mg vitamin C; 364 mcg Beta Carotene; 0.3 mg vitamin E

Source: The Power of Your Plate by Neal Barnard, M.D.; recipe by Camilla Meek.

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

Chocolate Pudding

Using tofu as the creamy base for this pudding packs plenty of protein in just one serving, with much less fat than traditional pudding, and no cholesterol!

Makes Four 1/2-cup servings

Ingredients

1 pound soft silken tofu

2 tablespoons cocoa powder

1/4 teaspoon salt

1/3 – 1/2 cup maple syrup (to taste)

1 teaspoon vanilla extract

Directions

Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.

Per Serving: 150 calories; 3.5 g fat; 0.7 g saturated fat; 21% calories from fat; 0 mg cholesterol; 8.4 g protein; 22.3 g carbohydrates; 17.5 g sugar; 1 g fiber; 191 mg sodium; 58 mg calcium; 1.9 mg iron; 0 mg vitamin C; 0 mcg Beta Carotene; 0.2 mg vitamin E

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Cinnamon-Raisin Oatmeal

As the mornings start to get chillier, swap your summertime smoothie for a warm, comforting bowl of fiber-filled oats!

Hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.

Makes two 1-cup servings

Ingredients

4 cups water

2 cups old-fashioned rolled oats

1/2 cup raisins

1/2 teaspoon cinnamon

1/4 teaspoon salt

fortified vanilla soy or rice milk (optional)

Directions

Combine all ingredients, except nondairy milk, in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy- or rice milk, if desired.

Variations:

• For Cinnamon-Apricot Oatmeal, replace raisins with 1/2 cup chopped dried apricots. Cook as directed.

• For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.

• Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly

Per serving: 210 calories; 2.6 g fat; 0.5 g saturated fat; 11.3% calories from fat; 0 mg cholesterol; 7 g protein; 41.7 g carbohydrates; 11.1 g sugar; 4.8 g fiber; 155 mg sodium; 38 mg calcium; 2.2 mg iron; 0.5 mg vitamin C; 0 mcg Beta Carotene; 0.3 mg vitamin E

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

Black-Eyed Peas with Sweet Potatoes and Greens

A wonderful combination of flavors, this quick and easy recipe is perfect for nights when there is not enough time for an elaborate meal, but you still want something filling and tasty!

Makes 4 servings

Ingredients

1 10-ounce package frozen kale, chard, or collard greens

4 cups low-sodium vegetable broth

2 10-ounce packages frozen black-eyed peas, thawed and drained

2 garlic cloves, minced

2 cups cooked sweet potato or yam, or one 18 ounce can vacuum-packed unsweetened sweet potatoes, drained, rinsed, and chopped

Few dashes liquid smoke

Directions

Thaw greens in the microwave or 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: 298 calories; 1.5 g fat; 0.3 g saturated fat; 4.4% calories from fat; 0 mg cholesterol; 16 g protein; 58.2 g carbohydrates; 10.4 g sugar; 13.3 g fiber; 304 mg sodium; 156 mg calcium; 4.6 mg iron; 32.8 mg vitamin C; 14,605 mcg Beta Carotene; 2.1 mg vitamin E

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

Stuffed Peppers

Stuffed peppers are a quick and easy way to provide a healthy meal with a flare. There are hundreds of combinations to try and we are going to show you some of the simple concepts to make your stuffed peppers stand above the crowd.

Cooking the rice:

Generally the ratio will be one part rice and two parts water. I like to add all the ingredients to the pot in order to make it a one step process. There is really no reason to take extra steps and dirty up a bunch of other pots.

You can first sauté some onions, to a dark brown flavor, which is really great for stuffed peppers. Then add any flavors or seasonings like beef-less base, salt, seasonings, or herbs. Add all kinds of items like, chopped celery, or shredded carrots. Try some tofu, or beans, and for a really great texture. Add some pecans or walnuts.

Place all the ingredients into a pot and bring to a boil. Reduce heat to a low simmer for 40 minutes. Rice cookers work well for this too. Add more time for harder varieties of rice, like brown rice, lower cooking time for soft or short varieties like jasmine.

Mixing in Sauces:

When the rice is done, now you can add whatever sauce flavors you like. Teriyaki, or tomato sauce, even Italian are a couple of my favorites.

Stuffing the Peppers:

Try not to over stuff the peppers, you want them full but not packed; the rice will expand a little. One of my favorite tricks is to add little shots of the sauce when stuffing the peppers, or have a center with an apricot surprise in the middle. This helps to keep moisture in and gives the final product an original twist.

Baking the Peppers:

The best way to bake the peppers is for about 25 minutes at 350 degrees. I start with them covered, but don’t cook the tops with them. When the steam has softened the body of the peppers, then it is time to remove the foil, add the pepper lids, and cook uncovered for an additional 10 minutes. This will give it a consistently cooked, slightly browned appeal. You can also top the peppers with some seasoned bread crumbs before browning.

Serving the Peppers:

Adding some vegan parmesan cheese, fresh diced herbs, or slivered almonds will compliment any peppers right into that higher delicacy.

The bottom line is have fun stuffing peppers, you really can’t mess this up. Next time try stuffing the peppers with bread stuffing, pastas, or beans. It’s a great way to make a fast, easy, and very affordable meal.

Recipe is courtesy of Mark Anthony who has a Ministry of Healing through healthy food presentations at churches throughout North America.

Maple Walnut Granola

Healthy Breakfast

This delicious granola is made without any added oil, which keeps it truly healthful and just as delicious.

Makes about 6 cups (12 1/2-cup servings)

Ingredients

3 cups rolled oats

1 cup wheat germ

1/2 cup chopped walnuts

1/2 cup raisins

1/2 cup dried cranberries (optional)

1/4 cup sesame seeds

1/4 cup maple syrup

2 tablespoons molasses

1 teaspoon cinnamon

Preheat oven to 300 F.

Combine all ingredients in a large bowl and mix thoroughly.

Transfer to a 9″×13″ baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes. Store in an airtight container.

Per serving: 210 calories; 7.4 g fat; 1 g saturated fat; 31.5% calories from fat; 0 mg cholesterol; 7 g protein; 31.6 g carbohydrates; 10.7 g sugar; 4.3 g fiber; 6 mg sodium; 38 mg calcium; 2.2 mg iron; 0.3 mg vitamin C; 8 mcg Beta Carotene; 1.6 mg vitamin E

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Greens Soup

This soup is packed full of green vegetables, meaning you’re sure to get an ample amount of vitamins in every bowl!

Makes 8 1 1/2-cup servings

Ingredients

1 onion, chopped

2 celery stalks, sliced

2 potatoes, scrubbed and chopped

3/4 cup dry split peas, rinsed

2 bay leaves

6 cups water or vegetable stock

2 medium zucchini, chopped

1 medium broccoli stalk, chopped

1 bunch fresh spinach, washed and chopped

1/2 teaspoon dried basil

1/4 teaspoon black pepper

1/8 teaspoon cayenne pepper

1 1/2 teaspoons salt, or to taste

Directions

Place onion, celery, potatoes, split peas, and bay leaves in a large pot with water or stock and bring to a boil. Lower the heat, cover, and simmer 1 hour. Remove the bay leaves.

Add zucchini, broccoli, spinach, basil, black pepper, and cayenne and simmer 20 minutes. Transfer to a blender in several small batches and blend until completely smooth, holding the lid on tightly. Return to the pot and heat until steamy. Add salt to taste.

Per serving: 122 calories; 0.5 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 6.7 g protein; 24.8 g carbohydrates; 2.9 g sugar; 8.6 g fiber; 494 mg sodium; 91 mg calcium; 3.1 mg iron; 27.4 mg vitamin C; 2,699 mcg Beta Carotene; 1.3 mg vitamin E

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

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