Healthy Facts – December 2014 Recipes

Healthy Vegan Recipes

Evelyn’s Soup
Indonesian Peanut Dip
Tofu Lettuce Wraps
Raw “Beegun” Cheesecake

Evelyn’s “Tosi’s” Soup

Gluten free

2 cups carrots, chopped
2 cups onions, chopped
2 cups celery, chopped
4 cups cabbage, chopped
4 cups potatoes, chopped
3-4 (15 oz) cans crushed tomatoes
1 (48 oz) glass jars Randall White Northern Beans or use 2/3 15 oz. cans
6-8 cloves garlic (optional)
4 beef-like or chicken bouillon cubes (use 1 Tbls of McKay’s) or other brand
2 tsp basil
1 tsp red pepper flakes
4 Tbls nutritional yeast (1/4 cup)
2 Tbls peanut butter
2 tsp lemon juice

In a LARGE pot, sauté the onion in a little water or olive oil until translucent. Add carrots, celery and cook a few minutes more, add the cabbage and let simmer, on low, watching the water content, cook until soft, stirring occasionally.
Add more water and potatoes. Add water as necessary to cover the veggies. Cook some more. Add the beans, tomatoes and rest of the seasonings. Blend all or partial to get desired amount of creamy texture or leave brothy/chunky.

Indonesian Peanut Butter Dip

Gluten Free

¼ cup finely chopped onions
¼ cup ketchup
1/8 cup Bragg Liquid Aminos or soy sauce
¼ – ½ tsp chopped hot pepper
1/3 cup peanut butter
1-2 Tbls dark brown sugar
2 Tbls cilantro

Mix ingredients and serve with raw green beans and red cabbage sliced in wedges for a gorgeous, colorful platter.

Tofu Lettuce Wraps (Thanks to Laurie Rice for this one!)

Gluten Free

1 head lettuce or mild cabbage (Bibb, Boston, Leaf, – savoy, napa, etc)
1 pckg extra firm tofu, drained
2 ½ cups cremini (baby portabella) mushrooms
3 Tbls chopped garlic
2 Tbls chopped ginger
¼ cup water chestnuts, minced
¼ cup carrots or red pepper, minced
Red pepper flakes
Tamari or soy sauce or Braggs/ Salt and Pepper to taste


Dice the tofu into small bite size squares. Spread them out on a cookie sheet. Sprinkle with salt, pepper, red pepper flakes and soy sauce. Bake for 35-45 minutes at 350 degrees.

When that is almost done, heat up wok or frying pan and throw in the chopped carrots, garlic and ginger. Fry for about 5-7 minutes. Throw in the mushrooms. At this time you can add more soy sauce, usually about 4 or 5 shakes. Cook about another 10-12 minutes, then add the tofu, water chestnuts and finish up the cooking. Add more salt and pepper and red pepper flakes if you like.

Wash and dry the lettuce/cabbage and pull off pieces about the size of you palm.
Spoon the mixture into the leafs and roll them up. Add the Indonesian Peanut Dip if you made it! They go fantastically well together!

Raw “BEEGAN” Cheesecake

Thanks to our HF Cooking Contest Winner Jendria Heaton from Kentwood Michigan!
Gluten Free

¾ cup (ground-up) raw almonds
¼ tsp fine sea salt
¼ cup (pitted) soft dates (soak & drain to soften if not- try medjool dates)
1/8 cup (finely shredded) dried coconut

Blend/grind together quickly, until mixed well into a crumbly/sticky “crust-like” mixture.
Press this mixture evenly into the bottom of a pie pan.

1 & ½ cups raw cashews (soaked in water for 1 hour & then rinsed well)
1/3 cup lemon juice
1/3 cup coconut oil (I used 2 Tbls and it worked fine but my honey was very solid)
1 tsp non-alcoholic vanilla extract (or raw vanilla powder)

Blend and pour/spread evenly onto “crust”
Cover and refrigerate for 3 hours to set

(Option: You may make a topping of fruit if you like, by blending up frozen berries with a little honey and drizzling it over the cheesecake).

Tip: For best results use organic ingredients!

Healthy Facts – November 2014 Recipes

Healthy Vegan Recipes

Zesty Pumpkin Soup
Maple-Hot Sauce Roasted Brussels Sprouts
Cranberry Apple Crisp
Farmhouse Stuffing

Well Friends, November is a great month to break out the recipes you’ve been wanting to try. These four recipes were meant to serve for the Holidays or any time. My friend Kim has made this pumpkin soup recipe so many times, she knows it by heart. Those are the kind of recipes you want to have at quick reference. It’s a great idea for you to do some healthy cooking and keep up your healthy routines as the Holidays can somehow drift people off into the realm of weight-gain and regret!

Healthy Facts – October 2014 Recipes

Healthy Vegan Recipes

Sherry’s Pea Soup
Yummy Banana-Oat Bars
Cacao Frosting
Every Day Pumpkin Pie
Eggless Egg Salad

Healthy Eating Tips for Busy Families

October 2014

When it comes to advancing to a high-fiber, low-fat or “plant-strong” lifestyle, parents ask me for tips for their busy families:

Breakfast is key. By strategically feeding your brain and blood with “clean” foods or smoothies you will best be prepared for a productive morning and healthy lunch. An excellent smoothie would have dark leafy greens, fruit and just enough water to blend well. Oatmeal, multigrain toast and cereals will have that fiber to keep you full.

healthy-eating-family Think Ethnic. Cucumbers for breakfast are common in other parts of the world. Many cuisines naturally use more plant foods. Try Chinese, Japanese, Thai, Indian, Ethiopian, etc. to expand your horizons and find wonderful plant-strong meals.

Make your Family Fridge list. Most people rotate making 12 different dinner recipes. Start a list to re-vamp current favorites, or find new healthy recipes for your “Optimal Health” Dinner Dozen!

Make a Super Snack list. Sugar snap peas with hummus, juice-sweetened popsicles, leftover sweet potato, whole grain bars, frozen grapes, brown rice chips etc. Baggie up dried fruit and nut mixes and keep adding to your snack list as you find products you like and trust.

Limit all processed fats, by sautéing at home with water, tamari, fruit juice or broth. In baking, use a smidge of coconut oil for easy clean up. When eating out, ask your server to limit or eliminate the oil, lard and the like. Steer clear of fried foods. ‘Clean up’ in food preparation can make a world of difference to your heart.

healthy-eating-family-tips Shop Smart. Don’t go hungry. Have your list in hand and stick to it. Occasionally, take a few extra minutes to read labels and find a new healthy product to try, yet go in with an overall plan to prepare your healthy meals with lots of fresh or frozen veggies in your cart.

Accountability partner. A good buddy can boost your chance for success. Hire a pro if you need help, what could be more important than your health?

Baby Steps or Full On. Some people may respond to gradual change better, while others will feel huge motivation from results of a dramatic change. Decide what strategy is best for you at this time in your life. Expect challenges yet don’t give up. It’s all NORMAL. The important part is to love yourself, be kind and gentle with the process of change, and never give up working to improve your health.

Healthy Facts – September 2014 Recipes

Healthy Vegan Recipes

Crispy Kale Chips (Salad) (vegan, raw(if salad) gluten free)

4 cups kale (not the flat kind), torn into pieces
½ cup raw cashews, soaked 4-8 hours, drained
3 Tbls. Roasted red pepper or pimiento
3 Tbls. Soy, coconut, or almond milk etc.
1 ½ Tbls. Lemon juice
1 Tbls. Nutritional yeast
1 tsp. agave
1 tsp. oil
½ tsp. EACH: sea salt, onion powder, garlic powder

Line 2 baking sheets with parchment paper. Wash and dry leaves BEFORE tearing off the stem, then tear into pieces. Blend sauce ingredients in blender for a couple minutes. In a large mixing bowl, hand massage sauce into kale. Serve as a salad! or bake at 170-200 degrees for 4-6 hours, or until dried. Cool completely and store in an airtight container.

Brownie Bites (vegan, gluten free, easily made -raw)

1 cup quick oats
1 cup peanut butter (choose one that is peanuts and salt only)
1 cup medjool dates should be plump and soft, pitted & packed to measure – @ 12
4 Tbls. Cocoa powder
2 tsp. vanilla
4 Tbls. Pecans or other nuts (opt.)
2 Tbls. Cacao nibs (opt.)
2 Tbls. Almond milk (or any preferred type)

In a Food Processor, blend 1st 5 ingredients to crumbly, pulsing and scraping down as needed. Add chopped nuts and nibs if using. Add milk last and process or mix until a big ball can be formed. (Add more milk if needed) Using a small melon baller or scoop, form into balls and store in fridge or freezer. Makes several dozen.

Braised Vegetables with Couscous (vegan)

1 tsp. coconut oil
1 cup of each, sliced: onions, carrots, celery and zucchini
1 cup dried couscous (or millet or quinoa, etc)
1 can organic garbanzo beans, rinsed and drained
¼ cup currants
2 sqaures or Tbls. of instant veggie broth/seasoning mix of choice
1 ½ tsp. paprika
1 ½ tsp. ground cumin
Salt and pepper to taste

Add oil to a large skillet set on high heat. Add onions, celery and carrots and cook, stirring frequently until onions are lightly browned or semi-soft. Read package directions to cook couscous or other grain. For couscous, using a second small pot, boil 2 cups water, add concentrated bullion, stir in couscous, take off heat, let sit for 5 minutes and fluff with fork.

Back to the large skillet: Add zucchini, chick-peas/garbanzos, 1 ½ cups water, currants and seasonings. Reduce heat to medium low and cook until carrots are tender. To serve: arrange couscous on plate and top with veggie mixture.

Easy Veggie Burritos (vegan, gluten free)

1 pkg. tortillas of choice
2 cups assorted cut up veggies of choice
1 small bunch or handful fresh cilantro
1 can organic pinto beans, rinsed and drained
1 cup salsa of choice
¼ cup natural black olives, sliced

Combine beans, salsa and cilantro in a food processor and blend to combine. Spread mixture on a warmed tortilla, fill with steamed veggies of choice and olives. Roll up and eat or roll and bake later with extra sauce on top.

To see the recipes that correspond with these healthy vegan videos, please Sign-Up for my free Newsletter (Resources > Newsletter).

Or text the word: VEGANGAL to 22828

Healthy Facts – August 2014 Recipes

Healthy Vegan Recipes – August 2014

To see the recipes that correspond with these healthy vegan videos, please Sign-Up for my free Newsletter (Resources > Newsletter).

Or text the word: VEGANGAL to 22828

Healthy Facts – July 2014 Recipes

Healthy Vegan Recipes

To see the recipes that correspond with these healthy vegan videos, please Sign-Up for my free Newsletter (Resources > Newsletter).

Or text the word: VEGANGAL to 22828

Healthy Facts – June 2014 Recipes

Healthy Vegan Recipes

Sherry’s Rotini Pasta
Tofu Mayo
Zesty Lemon Tahini Dressing
Kale Strawberry Salad
Protein Live Cookies

To see the recipes that correspond with these healthy vegan videos, please Sign-Up for my free Newsletter (Resources > Newsletter).

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Everything but the ‘Kitchen Sink’ Salad


I m soooo excited to eat my salad today!! Here is what is in it:

Celery, lettuce, red pepper, radish, leftover cooked broccoli and potato from this past weekend, cucumber, leftover quinoa & black bean patty from the April newsletter, zesty tahini dressing from the June newsletter (out soon) and vegan blue cheese dressing from the May newsletter.

I LOVE to shake up all my salad in a large container with lid to distribute the dressing evenly. (Plus the shaking is fun!) Salads need never be boring. Having homemade dressings on hand and some leftover potatoes, brown rice or beans will just make your salad a MEAL you Really look forward to because those foods really satisfy – and will keep you very FULL for a long time!! Seriously FULL and happy :-)

Please sign up for my newsletters if you aren’t getting them or e-mail me and I can forward ones you need…. [email protected] or [email protected]

Healthy Facts – May 2014 Recipes

Healthy Vegan Recipes

Spicy Buffalo Bites
Blue Cheese Dip
LuAnn’s Creamy Pineapple Pudding
Baked Millet Casserole

To see the recipes that correspond with these healthy vegan videos, please Sign-Up for my free Newsletter (Resources > Newsletter).

Or text the word: VEGANGAL to 22828

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