Healthy Facts – June 2014 Recipes

Healthy Vegan Recipes

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

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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 🙂

Please sign up for my newsletters if you aren’t getting them or e-mail me and I can forward ones you need…. jill@vegangal.com or jillovnik@yahoo.com


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.


Mexi Salad (serves 2)

Mexican Inspired Salad

Mexican Inspired Salad

1 box herb blend organic baby greens
1 cup black beans
1/3 cup Ranch Dressing (recipe below)
1/3 cup fresh salsa
2 green onions
8 grape tomatoes

Gently blend the first four ingredients together. Sprinkle with green onions and tomatoes. Serve chilled or at room temperature.

RANCH DRESSING
1 (12 ounce) package silken-style firm tofu (non-gmo and organic preferred)
1/2 cup Vegenaise or other non-dairy, no cholesterol type mayonnaise
3 Tbls. lemon juice
1 TBls. dried parsley
1 Tbls. dried minced onion
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. salt
1 tsp. sweetener of choice (agave, cane, white sugar etc)

Blend all in a blender or food processor well. Store in a glass container with tight-fitting lid for one week.
(You’ll use it by then- this stuff tastes good on everything!) Shake well before using. Add couple drops of water if it’s too thick for your needs.


Quinoa Salad

Quinoa Salad This colorful salad would be great to have on hand to use leftovers for quinoa tacos, or in a mixed green salad etc…

6 cups cooked quinoa
1 cucumber, peeled and diced
3 carrots, grated
1 rubber band of asparagus, steamed and cut
1/2 cup fresh Italian leaf parsley, snipped or chopped
1 lemon, juiced
1 tsp. corriander
salt and pepper to taste

Cook quinoa according to package directions or use 2 to 1 ratio water to grain. Break the rough bottoms off the asparagus by snapping them closest to the bottom as you can. While the asparagus steams for 5/6 minutes, place the parsley in a cup and use a kitchen sheers to snip away until chopped. Grate carrots, dice cucumber and juice the lemon. Place everything in a large mixing bowl. Add seasonings, stir well and serve with vegan ranch.


Creamy Avocado Dressing

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I found this nifty avocado saver at Bed, Bath and Beyond.

I use avocados quite a bit for salad dressing so it comes in handy. When I didn’t have this gadget, for best storage, I would keep the pit in the unused half, cover that with the empty peel of the used half, and carefully place on a shelf in the refrigerator. (maybe a thin rubber band would help!)

To slice an avocado in 1/2: use a sharp knife and cut through and around the pit. If you are brave, careful not to cut your hand- you can try getting the blade into the pit a little and then twisting it out. You can then slice right into the fruit, again being very careful and scoop out the soft avocado with a spoon to have pre-cut slices or dices if you wish.

1/2 avodaco

1/2 lemon, juiced

1 cucumber, seeded and peeled

1/4 cup water

1 x 1/2 inch fresh ginger, peeled

 

1 Tbls. Braggs Liquid Aminos, tamari or soy sauce

1 Tbls. Nutritional Yeast Flakes

 

In a blender, blend ingredients well. Store in a glass container for up to 2/3 days. Shake well before serving. Yield @ 1 1/2 cups.

DON’T FORGET TO LOOK AT UPCOMING RETREATS ON THE EVENTS TAB! We have some great things lined up in April for Detox for weight loss, Diabetes and Cancer Prevention/Survival.

Many Blessings,

Jill

 

 

 


Fattoush – a zesty Lebanese salad

Vegan Fattoush

A Refreshing Zesty Salad

Traditionally, stale pita bread is fried and mixed with veggies to make a fattoush salad. My friend Linda made this for dinner with a buttermilk dressing. I think the zest from the lemons with the fresh herbs make this a lovely light dinner, perfect for when you can get ripe tomatoes and maybe even eat outside…. serve with warm flat bread and your favorite hummus.

2 cucumbers, peeled, seeded and chopped small

1 bunch parsley, chopped

1 1.75oz. package fresh mint, chopped

2 lemons, zested and juiced

5 green onions, chopped

bunch mild radish, sliced (optional)

2 TBL. extra virgin olive oil

1 tsp. corriander (optional)

2 cups tomatoes, chopped

8 cups romaine, thinly sliced (optional)

salt and pepper to taste

Zest lemons before juicing. In a large bowl, mix first 8 ingredients (can be mixed a day ahead). Before serving add tomatoes, optional lettuce and season to taste.

Serve with baked pita bread, flat-out bread, etc… and fresh or store bought hummus of choice.

Vegan Fattoush

Serve with warmed flat bread and hummus

 


Easy Kale Salad

Did you know that Kale is a widely accepted superfood?!! High in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and rich in calcium. Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. On the ANDI scale (Aggregate Nutrient Density Index), of 1-1,000 in which foods are rated for their nutrient density, Kale scores at the full 1,000!!!!

Kale Salad

1 Bunch Kale, chopped small

1/4 cup craisins, dried cranberries or dried cherries

1/4 cup sliced almonds or cashew pieces

1 Tbls. extra virgin olive oil

2 Tbls. sweet white balsamic vinegar (rice vinegar plus some sweetener of choice, etc..)

salt and pepper to taste

 

Mix all ingredients well and serve or store for up to a week in the refrigerator. (I like to shake my salads in a large tupperware with a tight-fitting lid; for even coating and extra fun in the kitchen 🙂 )

 


Aunt Jo’s Dill Potato Salad

6 new or red potatoes, cooked in skins, cooled and sliced
1 med. Vidalia or white Onion, sliced thin
¼ cup extra virgin olive oil
¼ cup lemon juice or cider or wine vinegar
2 tsp. seasoned salt
2 tsp. dried dill weed
½ tsp. basil
1/8 tsp. dry mustard (optional)

Slice Potatoes. Combine remaining ingredients except onions. Pour over potatoes. Add onions and toss. Best when served next day. Can be served chilled or at room temperature. Makes 6-8 servings.


Greek Salad

3 medium heads romaine lettuce, washed and torn
3 roma tomatoes, diced
½ large, red bell pepper
½ long cucumber
½ red onion
½ cup garbanzos (save fluid)
12 Greek olives
1 pkg tofu, extra-firm, cubed into ½ inch pieces

1 cup Greek Salad Dressing:
3 tbsp olive oil
2 tbsp bean fluid
½ garlic clove, minced
¼ cup lemon juice
½ tsp oregano
¼ tsp thyme

Mix together dressing ingredients. Pour dressing over tofu and marinate 2-3 hours. Place prepared tomato, cucumber, peppers, olives, onions, and tofu into a salad bowl. Toss gently. Pour dressing and tofu onto salad and mix gently. Chill in refrigerator ½ hour prior to serving.


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