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


Easy Rice and Kale

rice-kale-recipe I came home from 4 nights away to nothing in the fridge but some kale!! A girl has got to eat… new recipe time 🙂

1 cup brown rice
2 cups water plus 2 Tbls. extra water
1 bunch kale, chopped
2 tsp. McKay’s vegan chicken seasoning
1 tsp. onion powder
1/2 tsp. garlic salt

rice kale salsa Lightly coat a covered casserole dish with coconut oil. Add rice, water, seasonings and stir. Add chopped kale on top, cover and bake for 65 minutes at 350 degrees. Serve with salsa and beans if desired.


Unique Salad

Having leftover sweet potatoes and brown rice in the fridge is just well… sweet :-). But what happens when you crave some greens, and you have a little fresh ginger? A new silly recipe emerges. greenswithsp

1 sweet potato, baked
1/2 cup brown rice
big piece of fresh ginger, tip of finger size
2 green onions
1/2 lemon, juiced
1/2 box herb blend mixed organic greens

Blend all but the greens in the vita-mix, adding a Tablespoon of water if needed. Gently stir this thick spread onto or into your greens and tell me if you liked it on my Facebook page? I thought it was pretty scrumptious.
Oh, happy day when I eat a big salad at lunch!


Collard Wraps

I love the smell of brown rice cooking! My daughter just loves it when I add seasoning into the rice while it is cooking because it tastes like ‘uncle Ben’s’. Wild rice adds nice color, texture and variety. To me, this is a great way to bridge the gap of RAW and VEGAN. A little cooked whole grain (easy, warm, nutritious and yummy) and those mega-superstar raw collards and zucchini; playing their very important roles here.

2 cups wild rice blend (or brown rice)
4 cups water (plus 2 Tbls. water for “good measure”)
3 Tbls. chicken seasoning blend of choice
1 zucchini, grated
8 collard greens, washed and stems sliced out
1/4 cup dressing of choice (vegan ranch, balsamic, etc.) or  lemon juice to taste
vegan collard wrap
Prepare a small oven safe container (or rice cooker) with a bit of coconut oil. Add rice, water and seasoning. Cover and bake in the oven for 60 minutes at 350 degrees. (Ovens may vary but this usually works great)
When the rice is cool, fluff and grate the zucchini into it. Mix together with some lemon juice, dressing, vegan ranch, salsa, hummus, etc… and roll manageable amounts of the rice mixture onto the collard greens one at a time. (Save extra rice for the next meal!!) Secure with toothpicks and serve.


Maki Rolls

Maki-Rolls Super easy if you have the ingredients on hand. Watch YouTube videos before if you want a better visual.

1 1/2 cups sushi rice
1 1/2 cups water
1/3 cup rice vinegar
3 Tbls. sugar
1 tsp. salt
2″ x 2″ or more fresh ginger, grated
1/2 cup dried wasabi peas, crushed in blender (optional)

Nori Sheets and a Bamboo mat are also needed –

Veggies for rolls: steamed asparagus, carrots, cucumber and red pepper (thinly sliced)

Maki Rolls2 Make the rice in a rice cooker or saucepan. Let cool. In a glass bowl microwave the sugar and vinegar at 30 second intervals until sugar dissolves. (Or do that in a saucepan) Add salt and stir well. Stir this mixture into the rice along with the fresh ginger and wasabi if using. Lay out a sheet of seaweed (Nori) over a bamboo mat and gently spread cooled rice mixture on, leaving room at the bottom open. Lay veggies across near the top closest to you, roll slowly while pressing firmly. Seal end with water, slice and serve with tamari, sesame seeds and pickled ginger (optional).

This 3 minute video is good for getting the idea. It’s not hard I tell ya!


The Best Vegan Sandwich – BBQ, Veggies and Pickles Pita!

My 18 year old said, “BBQ, pickles and avocado makes veggies taste good!”

1 pkg. whole wheat pita pockets, cut in half to make half circles – D BBQPicklesHandwich

3 medium onions, sliced

1 cup + BBQ sauce of choice

1/2 cup vegenaise (use about 1or 2 Tbls. per 1/2 pita wedge)

1 avocado, sliced thin

4 whole dill pickles, sliced thin

1/2 head cauliflower, diced

1 bunch broccoli, diced

1/2 zucchini, diced handwichbuffetsht1

1 cup frozen peas

1 large carrot, grated

 

Pre-heat the oven to 350. In a medium fry pan, cook the onions until tender using Tablespoons of water as needed. While the onions cook, steam the veggies. Add the cauliflower and zucchini, wait 5 minutes then add the broccoli and set a timer for 8 minutes putting the frozen peas in for about 4 minutes of steam time.

Next, try to prop open the pita pockets a little as you’ll be stuffing them, then lay them out on a cookie sheet and warm in the oven for about 6-8 minutes. Add BBQ sauce into the onions. Lay all ingredients out in this order to stuff into the pita pockets: Pita, BBQ onions, vegenaise, avocado and pickle slices, steamed veggies and grated carrots. Allow everyone to stuff their own. (I like to stuff more BBQ onions into mine so every bite has a bit of BBQ!) Enjoy!

 

 

 


Cheap, easy, vegan lunch costs $3.45!

I adore the Earthbound Farm Organic Herb Blend salad mix. The little bits of fresh dill and cilantro just make me happy. When I’m on the go or working from home, having these fresh baby greens for lunch seems like the best form of health insurance. I use half of the container of greens with leftover brown rice, potatoes, can of beans or hearty bread to bring me to full satisfaction mode. Yummy! Plus, dressings can be elaborate if I’m home blending fresh ginger, garlic, other veggies etc…

Here is my simple, simple recipe and the cost breakdown:

Cheap Vegan Lunch $3.45

Lots of good nutrition, flavor and satisfaction!! Try it!

1/2 package mixed green salad    $1.90

1/2 avocado, chopped                       .75

1/2 lemon, juiced                               .25

1 large russet potato, baked              .55

1 Tbls. salad dressing of choice  (negligible cost)

few shakes of an herb blend mix (negligible cost)

 

Place all ingredients into a bowl and mix or use a tupperware with tight fitting lid and shake it all up, hard and fast, to distribute flavors. Enjoy.


The Best Banana Bread (or as Jolie calls it “the BBB”)

The Best Banana Bread

Yummy vegan banana bread

2 cups organic whole wheat pastry flour or flour of your choice

1/2 tsp. baking soda

12/ tsp. salt

1/2 tsp. allspice, ground (optional)

1/2 tsp. cinnamon

1/3 cup earth balance buttery spread or oil of choice

1/2 cup organic cane sugar

1/2 cup brown sugar

3 bananas, medium sized

1/4 cup non-dairy milk of choice

1 tsp. apple cider vinegar

1 tsp. vanilla extract

1 tsp. ground flax seed, light brown (optional)

1/2 cup chopped walnuts

 INSTRUCTIONS

1) preheat oven to 350 degrees and lightly grease or spray an 8 inch loaf pan.

2) In a small dish combine apple cider vinegar and non-dairy milk. Stir and set aside (will create a buttermilk-like effect) vegan buttermilk effect

3) In a medium bowl combine flour, salt, baking soda, cinnamon and allspice. Stir to combine.

4) In a food processor with S blade, combine earth balance, 2 sugars, flax seed if using, vanilla and buttermilk mixture. Blend  well to combine. Add bananas and pulse just enough to chop into the mix.

5) Add the four mixture and pulse just enough to combine. Pulse in the chopped walnuts if using at the end. (try not to over-mix the batter).

6) Pour into prepared ban and bake about 60 minutes. Test with a toothpick. Let cool completely before slicing.

Can also mix this by hand, mash bananas with a fork, etc…

 


What’s my lunch?

Ah, glorious Kale! On the ANDI scale (which stands for Aggregate Nutrient Density Index), I ask people to guess where kale falls. This is a 1 to 1,000 scale that Whole Foods uses to let people see by looking at a number what the nutrient density is of a certain food. Did you already guess that kale is at 1,000? It is! Along with Collard, mustard, turnip greens and watercress. Check it out below:

Kale salad

For an amazing, lovely, delicious lunch today I tore the washed bunch of organic kale into pieces and massaged 1 whole avocado into the greens until they shrunk and turned a deeper green color (use hands). Then I sprinkled 1/2 of a juiced lemon on and added a little salt. I used those leftover oven-cooked beans from yesterday and voila, I’m full, happy and full of nutrients. Now I just have to go do those dishes…

raw organic kale

ANDI Scale – Aggregate Nutrient Density Index

*Dr.Fuhrman’s Nutrient
Top 30 Super Foods Score

1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29


Veggie Sandwich

Makes 1 sandwich

2 slices whole grain, rye or pumpernickel bread
4-6 slices cucumber
4-6 slices red bell pepper
1-2 slices tomato
1-2 slices soy or rice cheese
1-2 lettuce leaves (i.e. romaine, spring mix, bibb, boston, or spinach)
1 tablespoon non-hydrogenated spread such as smart balance or earth balance (optional)
1 tablespoon soy mayonnaise (veganese)
1 teaspoon mustard

Spread on the earth balance if using to prevent the bread from soaking up the moisture from the veggies (if you will be eating it right away, this step would be unnecessary). Layer the ingredients, cut in half and enjoy.


Tower Garden
Juice Plus +