Healthy Living

Mixed Greens and Spicy Roasted Tempeh with Maple-Sage Dijon Dressing

Protein-rich tempeh is a great addition to this light summery salad. Drizzle it with Maple-Sage Dijon Dressing for a taste bud tantalizing meal!

Serves 2

Ingredients

8 ounces tempeh, cut into bite-size squares
Pinch of ground allspice
Pinch of cayenne pepper
Pinch of ground cumin
1 small head red leaf lettuce, chopped
1 1/2 cups kale leaves, chopped
1 cup baby arugula
2 tomatoes, sliced
4 green onions, sliced
1/4 cup Maple-Sage Dijon Dressing

Directions

Preheat the oven to 375 F.

Place the tempeh cubes in a baking dish and spritz them with water. Add the allspice, cayenne, and cumin and toss to coat. Cover the baking dish, place in the oven, and roast for 7 to 10 minutes.

Combine the lettuce, kale, arugula, tomatoes, and green onions in a salad bowl and toss with the dressing. Add the tempeh and toss to coat.

Per Serving: 319 calories; 6 g fat; 16% calories from fat; 30 g protein; 51 g carbohydrates; 37 g sugar; 18 g fiber; 63 mg sodium

Source: Power Foods for the Brain by Neal Barnard, M.D.; Recipe by Jason Wyrick.

Real Cornbread

Recipe is from the Book: The Simple Art of Eating Well Page 190


Makes: 8 servings
Active time: 10 minutes Total time 30 minutes

To Make Ahead: This cornbread can be made up to 3 hours in advance. Reheat, wrapped in foil, in a warm oven.

This traditional cornbread is made without flour, isn’t sweet and has a crumbly texture. You can change the adaptable recipe to suit your cornbread preference.

If you’re looking for a more muffinlike texture, substitute flour for half the cornmeal.

3 Tablespoons Canola Oil
2 cups yellow or white cornmeal
1 teaspoon baking powder
1/2 teaspoon sea salt
1 and 1/2 cups soy milk
1 egg *

* I use Energ Egg Replacer and the cornmeal turns out just as good as if you use a real egg.

1. Preheat oven to 450 F. Place oil in a 9-inch glass baking dish and transfer to the preheating oven.

2. Mix cornmeal, baking powder and salt in a medium bowl. Add Egg Replacer and soy milk; stir until just combined. Remove the dish from the oven and swirl the oil to coat the bottom and a little way up the sides. Very carefully pour the excess hot oil into the cornmeal mixture; stir until just combined. Pour the batter into the hot pan. ( I recommend a quick spray with olive oil spray around the edges to prevent sticking ).

3. Bake until the bread is firm in the middle and lightly golden, about 20 minutes. Let cool for 5 minutes before slicing. Serve warm.

Per serving: 186 calories
7 g fat ( 1 g sat, 4 g mono )
29 mg cholesterol ( not if you use Egg Replacer )
26 g carbohydrate
0 g added sugars
5 g protein
2 g fiber
254 mg sodium
165 mg potassium

The above numbers vary depending on whether you use sea salt and egg replacer like I recommend.


Black Bean Fiesta Salad

This salad is great on top of any type of lettuce, served with chips, or eaten straight out of the bowl!

Makes 2 servings 
Ingredients
2 cups cooked or canned low-sodium black beans, drained and rinsed
2 cups cooked corn kernels
1/4 cup minced red onion
1/2 cup diced red bell pepper
3 green onions, thinly sliced
1/2 cup loosely packed fresh cilantro leaves, minced
1/4 cup fresh lime juice
Sea salt and pepper to taste 
Dash of cayenne pepper, or to taste (optional)
Directions
To make the salad, place all the ingredients in a large bowl and stir gently to combine. Cover and refrigerate for several hours before serving.
Per Serving: 394 calories; 2 g fat; 5% calories from fat; 0 mg cholesterol; 21 g protein; 80 g carbohydrates; 13 g sugar; 21 g fiber; 158 mg sodium
Source: Power Foods for the Brain by Neal Barnard, M.D.; Recipe by Christine Waltermyer.

Red Potato Salad

This mayo-less potato salad is a great addition to summer barbecues and picnics.

Makes about six 1-cup servings 

Ingredients

4 large red potatoes, scrubbed 
1/2 cup thinly sliced red onion 
1 red or yellow bell pepper, seeded and sliced 
1/4 cup finely chopped fresh parsley 
1/4 cup cider vinegar 
2 tablespoons seasoned rice vinegar 
juice of 1 lemon 
2 garlic cloves, pressed 
2 teaspoons stone-ground mustard 
1/2 teaspoon salt 
1/4 – 1/2 teaspoon black pepper

Directions

Cut potatoes into 1/2-inch cubes and steam over boiling water until just tender, 10 to 15 minutes. Rinse with cold water, then transfer to a large bowl. Add onion, bell pepper, and parsley.

Combine vinegars, lemon juice, garlic, mustard, salt, and pepper. Pour over salad. Toss to mix.

Per Serving (1 cup): 124 calories; 0.3 g fat; 0.1 g saturated fat; 2.2% calories from fat; 0 mg cholesterol; 2.7 g protein; 28.8 g carbohydrates; 4.8 g sugar; 4 g fiber; 307 mg sodium; 40 mg calcium; 2.6 mg Iron; 59.3 mg vitamin C; 458 mcg beta carotine; 0.4 mg vitamin E

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

Rainbow Salad

Update your everyday salad by topping it with fruit, nuts, and veggies for power packed combination! You can mix this basic recipe up and substitute vegetables and fruits that are in season.

Eating colorful fruits and vegetables is one key to great health. When we give our bodies nutrient rich foods, we will feel more energy!

Serves 2 as a main dish or 4 as a side dish 

Ingredients

1 head red leaf lettuce, shredded
1 large orange, peeled, pitted, and diced
1 cup seedless grapes
1 cup fresh blueberries
2 stalks celery, diced
1/2 teaspoon freshly ground white or black pepper

Directions

Combine all the ingredients in a large salad bowl and toss.

Per Serving: 249 calories; 3 g fat; 10% calories from fat; 10 g protein; 60 g carbohydrates; 39 g sugar; 17 g fiber; 29 mg sodium

Source: Power Foods for the Brain by Neal Barnard, M.D.; Recipe by Jason Wyrick.

Roasted Sweet Potato Wedges

These seasoned sweet potatoes are the perfect nutritious side dish to any meal.

Makes 4 servings 

Ingredients

2 medium sweet potatoes, cut into wedges 
1/8 teaspoon cinnamon 
1/4 teaspoon seasoned salt 
1/4 teaspoon ground cumin 
1/8 teaspoon black pepper 
1/4 teaspoon garlic powder

Directions

Preheat the oven to 450 F.

Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) coated with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once during cooking.

Per Serving (1/4 of recipe): 53 calories; 0.1 g fat; 0 g saturated fat; 2.1% calories from fat; 0 mg cholesterol; 1.2 g protein; 12.1 g carbohydrates; 4.8 g sugar; 2 g fiber; 106 mg sodium; 24 mg calcium; 0.5 mg Iron; 11.3 mg vitamin C; 6561 mcg beta carotine; 0.4 mg vitamin E

Source: Brie Turner-McGrievy, M.S., R.D.

Oyster Mushroom Frittata

This frittata uses tofu to create a smooth and creamy protein packed base!

Ingredients

12 ounces extra-firm tofu
1/2 teaspoon ground turmeric
1/2 teaspoon sea salt
2 small red potatoes, diced
2 cloves garlic, minced
1 bunch spinach, chopped
6 green onions, sliced
Nonstick cooking spray 
1 cup chopped oyster mushrooms

Directions

Preheat the oven to 375 F.

Place the tofu into a blender and add the turmeric and 1/4 teaspoon of the salt. Blend until smooth.

Cook the potatoes in a sauté pan over medium heat with a very thin layer of water until they are only slightly softened, about 5 minutes. Add the garlic, spinach, and green onions and cook until the spinach has wilted, about 3 minutes.

Add the mixture to the blended tofu and divide the mixture between a pair of ramekins or an ovenproof skillet. Cover with foil and bake for 25 minutes.

While the frittata is in the oven, toss the mushrooms with the remaining 1/4 teaspoon salt. Coat a sauté pan with cooking spray (or use a nonstick pan) and heat over high heat; add the mushrooms and sear them until they turn brown and slightly crisp, 4 to 5 minutes. Once the frittata comes out of the oven, top it with the oyster mushrooms and serve.

Per Serving: 173 calories; 5 g fat; 28% calories from fat; 12 g protein; 22 g carbohydrates; 3 g sugar; 4 g fiber; 167 mg sodium

Source: Power Foods for the Brain by Neal D. Barnard, M.D.; recipe by Jason Wyrick.

All American Apple Pie

All American Apple Pie 
By Melody Prettyman 
Pie Ingredients 
1 oatmeal pie crust for a 9 inch double crust pie or gluten free pie crust
  
1/4 cup earth balance margarine 
3 Tablespoons arrowroot powder or cornstarch 
1/3 cup concentrated apple juice 
1/2 cup packed organic brown sugar 
1 teaspoon fresh lemon juice 
1 teaspoon vanilla 
Dash nutmeg 
1 teaspoon cinnamon 
8 Granny Smith apples – peeled, cored and sliced
  
Directions  
Preheat oven to 350 degrees.
In sauce pan add; earth balance margarine, arrowroot powder, apple juice, brown sugar, vanilla, nutmeg and cinnamon and bring to a boil. Reduce temperature and let simmer. 
 
Place the bottom crust in your pan. Fill with apples, mounded slightly. Cover with a lattice work of crust. Gently pour the sugar and butter liquid over the crust. Pour slowly so that it does not run off. 

Bake for 40-60 minutes, until apples are soft.
  
OATMEAL PIE CRUST
1 cup unbleached flour
1/3 cup quick oats
1/2 teaspoon salt
4-5 tablespoons ice water
1/4 cup vegan margarine, cold
  
In mixing bowl add flour, quick oats and salt.  Mix well.  Add margarine and softly work into flour mixture with your fingertips.  Do this process quickly to keep the margarine cold. Form into ball on lightly floured surface, flatten dough and roll from center to edge in a 12″ circle. Be sure not to overwork the dough.  If two crusts are needed, double the recipe and make one at a time.

Portobello Burgers

These quick and simple burgers are best served on top a whole-wheat bun and dressed up with your favorite toppings!

Serves 4

Ingredients

4 portobello mushroom caps
1 tablespoon reduced-sodium soy sauce
Freshly ground black pepper
4 whole-grain burger buns
Optional toppings: ketchup, mustard, sliced red onion, and lettuce or sprouts

Directions

Preheat the oven to 400°F.

Use a spoon to scrape the gills off the mushrooms and discard the gills. Place the mushrooms stem side down on a baking sheet and lightly brush each with some of the soy sauce. Sprinkle with a little black pepper.

Place in the oven and bake for 10 to 15 minutes, until tender. Serve on the buns, topped with any or all of the toppings.

Per Serving: 125 calories; 2 g fat; 13% calories from fat; 8 g protein; 21 g carbohydrates; 6 g sugar; 4 g fiber; 434 mg sodium

Source: Power Foods for the Brain by Neal D. Barnard, M.D.; recipe by Christine Waltermyer.

Salad Latine

Chow down on this Swiss Chard-based salad to provide your body with anti-inflammatory nutrients and antioxidants!

Ingredients

Serves 2 as a main dish or 4 as a side

1/2 small white onion
3 cloves garlic
Leaves from 1 bunch chard
4 Roma tomatoes, diced
1 1/2 cups fresh corn kernels
1/4 cup pecan halves
1 cup seedless black grapes
Pinch of sea salt
1/2 teaspoon freshly ground black pepper

Directions

Mince the onion and garlic. Smash them together a couple times with the back of a knife or with a mortar and pestle.

Wash the Swiss chard thoroughly, as it tends to be gritty, then slice it into ribbons by tightly bunching the leaves together and slicing them with a sharp, heavy knife. Place the chard in a salad bowl, add the remaining ingredients, and toss.

Per Serving: 181 calories; 2 g fat; 0 g saturated fat; 9% calories from fat; 0 mg cholesterol; 7 g protein; 41 g carbohydrates; 17 g sugar; 7 g fiber; 378 mg sodium

Source: Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory by Neal D. Barnard, M.D., recipe by Jason Wyrick.

Mango Salsa

This mango salsa recipe is a fruity, unique twist on traditional tomato-based salsa!

Ingredients

Makes about 2 cups (8 servings)

1 large mango, or 5 ounces frozen mango, thawed and chopped 
1 large tomato, chopped (seeds removed if desired) 
1 tablespoon finely chopped jalapeno pepper, or 1/2 teaspoon crushed red pepper 
3 tablespoons fresh lime juice, or to taste 
1/4 cup finely chopped fresh cilantro, finely chopped 
1/4 teaspoon salt, or to taste

Directions

To prepare the fresh mango, peel it and use a sharp knife to cut flesh off pit, then cut it into 1/4-inch cubes. Or, use the “porcupine” method (see note). Place diced mango in a medium mixing bowl.

Add remaining ingredients to the mixing bowl with the mango. Stir to combine and let stand 15 minutes to allow flavors to develop.

Stored in a covered container in the refrigerator, leftover mango salsa will stay fresh for up to one day.

Note: The “porcupine” method of cutting a mango into cubes: First, look at the mango, and you will see two flat sides and two more rounded sides. Slice the mango once straight down on each of the flat sides, just around the flat seed in the middle (the seed is woody and you will feel when you’ve hit it with your knife). You’ll then have 2 nice, large semicircular pieces of mango. With each piece, use your knife to gently slice through the mango in a criss-cross fashion without cutting through the peel. Then press the piece inside-out so it looks like a porcupine. Take your knife and you will be able to cut the cubes off of the peel. Do this with both portions, and then cut any ripe chunks off of the middle section.

Variation: For Peach Salsa, substitute one large ripe peach for mango.

Per Serving (1/4 cup): 26 calories; 0.2 g fat; 0 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 0.4 g protein; 6.7 g carbohydrates; 4.8 g sugar; 0.9 g fiber; 77 mg sodium; 6 mg calcium; 0.1 mg iron; 13.5 mg vitamin C; 271 mcg beta carotene; 0.5 mg vitamin E

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

Barbecued Eggplant Steaks

Eggplant absorbs flavors beautifully; in this recipe it is paired with barbecue sauce to create the perfect side dish or entrée.

Makes 4 servings

Ingredients

1 medium eggplant 
salt 
nonstick cooking spray 
bottled vegan barbecue sauce, as needed

Directions

Cut eggplant into 1/2-inch slices and sprinkle generously with salt. Place on a rack or in a colander in the sink and let rest for 30 minutes. Rinse off salt and pat dry with a clean kitchen towel. Preheat oven to 375 F. Mist a baking sheet with nonstick cooking spray and arrange eggplant slices in a single layer. Brush or spoon barbeque sauce over each slice and bake for 15 minutes. Turn slices over and brush or spoon barbecue sauce on other side. Bake 10 to 20 minutes longer, or until fork-tender.

Per serving (1 tablespoon): 98 calories; 0.3 g fat; 0.1 g saturated fat; 3.1% calories from fat; 0 mg cholesterol; 1.3 g protein; 24.8 g carbohydrates; 15.4 g sugar; 3.6 g fiber; 479 mg sodium; 25 mg calcium; 0.8 mg iron; 2.7 mg vitamin C; 70 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.

Garbanzo Burgers

These tasty golden patties are made with garbanzo beans, also known as chickpeas. Garbanzo beans have a delicious nut-like taste and texture and are a great source of protein. Using a vegetable spray significantly cuts down the amount of fat in this recipe without sacrificing flavor.

Ingredients

Makes 6 patties (6 servings)

2 tablespoons sesame seeds
1/4 cup potato flour
1/2 teaspoon salt
1/8 teaspoon cayenne pepper, or to taste
1/2 teaspoon ground coriander or cardamom
1 teaspoon ground cumin
1 1/2 teaspoons curry powder
1 tablespoon soy sauce
1/2 cup cooked bulgur or brown rice
1 15-ounce can garbanzo beans, drained and rinsed, or 1 1/2 cups cooked garbanzo beans
1 garlic clove, minced or pressed
1 celery stalk, finely chopped (about 1/2 cup)
1 small carrot, finely chopped (about 1/2 cup)
1 small onion, finely chopped (about 1/2 cup)
Vegetable oil spray

Directions

Toast sesame seeds in a dry skillet until they begin to pop and become fragrant. Grind in a food processor or blender then transfer to a mixing bowl. Add onion, carrot, celery, and garlic.

Chop beans in a food processor, using an on/off pulsing action, or by hand using a potato masher. Leave some chunks. Add to vegetable mixture, along with bulgur or brown rice, soy sauce, curry powder, cumin, coriander, cayenne, and salt. Mix thoroughly.

Stir in enough potato flour to form a stiff dough. Knead for 30 seconds, then form into 6 patties.

Lightly spray a nonstick skillet with vegetable oil spray. Cook patties over medium heat until for about 2 minutes until the first side is lightly browned, and then flip and cook the second side for another 2 minutes until it is lightly browned.

Enjoy these burgers hot from the skillet. Stored in a covered container in the refrigerator, leftover Garbanzo Burgers will keep for up to 3 days.

Per serving: 130 calories; 3.2 g fat; 0.4 g saturated fat; 22.5% calories from fat; 0 mg cholesterol; 6 g protein; 20.7 g carbohydrates; 1.3 g sugar; 4.9 g fiber; 430 mg sodium; 45 mg calcium; 2.3 mg iron; 2.2 mg vitamin C; 683 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.

Blueberry Buckwheat Pancakes

Antioxidant-packed blueberries paired with buckwheat flour make a terrific-tasting, health-promoting breakfast.

Ingredients

Makes ( 16 ) 3-inch pancakes

1/2 cup buckwheat flour
1/2 cup cornmeal
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 ripe banana, mashed
2 tablespoons maple syrup
1 tablespoon vinegar
1 cup fortified soy or rice milk
1 cup fresh or frozen blueberries
Vegetable oil spray

Directions

Mix buckwheat flour, cornmeal, baking powder, baking soda, and salt.

In a separate large bowl, combine mashed banana, maple syrup, vinegar, and non-dairy milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Stir in blueberries and add a bit more milk if the batter seems too thick.

Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.

Per serving (1 pancake): 55 calories; 0.5 g fat; 0.1 g saturated fat; 8.1% calories from fat; 0 mg cholesterol; 1.5 g protein; 11.8 g carbohydrates; 3.8 g sugar; 1.1 g fiber; 81 mg sodium; 32 mg calcium; 0.6 mg iron; 1.6 mg vitamin C; 9 mcg beta carotene; 0.3 mg vitamin E

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

Middle Eastern Potato Chickpea Burgers

Recipe from Chef Mark Anthony. He has cooking classes on 3ABN.ORG

Ingredients

1/2 lb. red potato, cooked and cooled

3 Tbsp olive oil, divided

1 tsp garlic, minced

1 – 15 oz. can garbanzo beans, rinsed

2 Tbsp chopped fresh parsley

1/2 tsp sea salt

1 Tbsp lemon zest

1 tsp smoked paprika

1/4 tsp freshly ground red pepper

2 egg replacer of ground flax seed and water  
 
Directions

Place all ingredients into a food processor and pulse a few times until the mixture is easily formed and not falling apart.  Form into 3/4-inch thick patties and cook over medium-high heat for about 3 to 5 minutes on each side. 

Note: This burger has a great simple flavor. You can add many different spices to kick it up a notch.  Bold Jalapeño, or Jamaican Jerk Rub will really make them pop.
 
I always recommend for people who are transitioning from a meat diet to a vegan lifestyle to pop everything with extra flavor from the spices and herbs. Then as your taste buds get off cholesterol, you will naturally go simpler and milder with your flavors.
     
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