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
Sauce:
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 VeganGal.com 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 VeganGal.com 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 VeganGal.com 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 VeganGal.com Newsletter (Resources > Newsletter).

Or text the word: VEGANGAL to 22828


Everything but the ‘Kitchen Sink’ Salad

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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 :-)

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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 VeganGal.com Newsletter (Resources > Newsletter).

Or text the word: VEGANGAL to 22828


Zesty Tahini-Lemon Dressing Recipe

zesty lemon-tahini sauce strawberry salad

This dressing made a great combination with the organic strawberries and herb blend salad greens! Yummmmmmy :-) (makes @ 1 cup)

In a blender, blend:
1 date, pitted
2 medium or 3 small cloves garlic
Add:
1/4 cup tahini
1/4 cup water
1/2 cup lemon juice
1/2 cup nutritional yeast
1 tsp. salt
2 dashes hot sauce

Blend well and store extra in fridge for up to one week.


Healthy Facts – April 2014 Recipes

Healthy Vegan Recipes

Quinoa Black Bean Patties
Roasted Red Pepper Sauce
Baked Hash Brown Potatoes in Cheesy Sauce
Key Lime Pie

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

Or text the word: VEGANGAL to 22828


EXPO WEST

I just got back from going to NATURAL PRODUCTS EXPO WEST in Annaheim, CA. It’s a huge natural products expo show. I went with a knee injury so I rented a scooter! Expo West

I ate lots of new products and I was excited to try some really good products from Follow Your Heart (best vegan cheese probably- blue cheese dressing, ranch, etc.) Teese is another really nice vegan cheese sauce that I have tried in Chicago. Good consistency. Great taste. Soy Feta and Soy Bleu were good vegan cheeses from vegcuisine.net. Gardein’s 4 chicken sliders in a box- paired with follow your heart chipotle mayo, arugula and tomato were- so so yummy!! Gardein’s fake fried fish paired with follow your heart tartar sauce- again – so decadently yummy.
Vegetarian Plus and Sophie’s Kitchen are 2 favorite freezer product lines for vegan seafood and meals ready to go. Vegan shrimp, crap and salmon…yeah! Tried a lot of the vegan canned tuna this year which was great to see!
Another really fun product were these little bottles of syrups like Kola, root beer, cherry, etc and you add a little to sparkling water for a “healthy cola” (Organic Fair) I liked those.

Tons of chia products, drinks, mixers, etc.. Tons of gluten free and vegan everything. 60,000 people go to this show so it’s a bit of “madness and mayhem”! It’s very encouraging to see more vegan products and the improvements for the ones we’ve had. There are more tasty reasons to save the environment through conscious eating than ever before! Here is what the makers of Silk say: We’ve always believed that plant-based foods like Silk are about more than health—they’re good for the planet, too. So we decided to do a little research and see just how big a difference swapping out milk for Silk could make. It all began with two studies—a “life cycle assessment” and a “water footprint”—comparing the environmental impact of a half-gallon of Silk Original soymilk, almondmilk and coconutmilk to a half-gallon of conventional U.S. dairy milk. We took a close look at the agricultural inputs, water usage, greenhouse gas emissions and the impact of consumer use and disposal. Then we totaled it all up and got some pretty good news.

  1. Producing one carton of Silk uses 77% less water than producing one carton of typical dairy milk.
  2. Producing a carton of Silk generates 47% fewer greenhouse gases (GHGs) than producing a carton of typical dairy milk.2

If you haven’t had a chance to try Califia Farms almond milk… wow- that’s delicious, and Whole Foods agrees as they all handed me this brand for my last series of classes. Yumm!

Let your meat-eating friends know- There is no sacrifice involved with flavor and taste anymore… For our planet’s sake, we need to spread the news about delicious vegan options available at health food stores everywhere. It’s all win-win-win to lovingly feed our friends and neighbors foods that spring from soil, peace and sustainability.

Love yourself today with some fruits and veggies.
xo
Jill


Tower Garden
Juice Plus +