Polenta Fries Baked

Baked Polenta Fries with Garlic Tomato Sauce

Black Bean Burger

Black Bean Burgers

2 cans (14.5 Each) Seasoned Black Beans

1 cup Seasoned Breadcrumbs

1/4 cup Grated White Onion

1 whole Egg

1/2 teaspoon Chili Powder

Salt And Pepper

Hot Sauce (I Used Choloula)

8 slices Swiss Cheese

Olive Oil, For Frying

Butter, For Frying And Grilling

4 whole Kaiser Rolls Or Good Hamburger Buns

Mayonnaise

Lettuce Or Other Greens

Sliced Tomato

INSTRUCTIONS

Drain, but do not rinse, the black beans. Place them in a bowl and use a fork to mash them. Keep mashing until they're mostly broken up, but still have some whole beans visible. Add the breadcrumbs, onion, egg, chili powder, salt, pepper, and hot sauce. Stir until everything is combined, then let the mixture sit for 5 minutes. 

Heat a tablespoon or two of olive oil with an equal amount of butter in a skillet over medium-low heat. Form the bean mixture into patties slightly larger than the buns you're using (the patties will not shrink when they cook.) Place the patties in the skillet and cook them about 5 minutes on the first side. Flip them to the other side, place 2 slices of cheese onto each patty, and continue cooking them for another 5 minutes, or until the burgers are heated through. (Place a lid on the skillet to help the cheese melt if needed.)

Grill the buns on a griddle with a little butter until golden. Spread the buns with mayonnaise and hot sauce, then place the patties on the buns. Top with lettuce and tomato, then pop on the lids!

Thai Recipe

Homemade Thai Soup Recipe

Guilt-Free Brownies With Peppermint Essential Oils

Peppermint Brownies Recipe

Ingredients- follow the link for full recipe

•  low-sodium black beans
•  coconut oil
•  unsweetened cocoa powder
• salt
• vanilla extract
•  honey
• eggs
•  Peppermint Vitality essential oil

5 Tricks To Eat More Veggies

5 Tricks To Eating More Veggies

The more leafy and cruciferous veggies you eat, the healthier and leaner you’ll become.

Thanks mindbodygreen

Dr. Axe: Cutting Sugar and Eating Healthy

How to Stop your Sugar Cravings

We should eat more fruit. We should eat organic (or beyond organic). But a lot of times when I’ve asked patients over the years, “Why could you not stick with a diet before?” they would say, “Because of the cravings. I started craving sugar so much.

1. Get more protein in your diet.

Protein actually will help balance out blood sugar and so that really helps with sugar cravings. That really is the biggest reason there. Some of the best protein foods out there include:

• Grass-fed beef
• Whey protein, ideally from raw goat milk
• Lentils
• Wild fish like salmon, mackerel, tuna, etc.
• Organic chicken
• Black beans
• Natto
• Raw milk
• Kefir
• Yogurt
• Free-range eggs
• Raw cheese

2. Consume more healthy fats.

Your body can burn sugar for energy or fat for energy. If you stop consuming as much sugar, start consuming more fat. Just make sure it’s healthy fats, the kind common in theMediterranean diet. Your body will become a fat burner, which will also help weight loss, but that will actually reduce your sugar cravings. The best fat for that is actually coconut or coconut oil.

3. Get more fiber.

Fiber helps you stay fuller longer. It also supports detoxification and can reduce candida symptoms in your body. Candida is a major cause of sugar cravings. You want to aim for 35–40 grams of fiber a day. Start consuming more high-fiber foods, especially vegetables and nuts and seeds, like chia seeds and flaxseeds.

Other good sources of fiber include:

• Avocados
• Asian pears
• Berries
• Coconut
• Figs
• Artichokes
• Peas
• Okra
• Acorn squash
• Brussels sprouts
• Turnips
• Black beans
• Chickpeas
• Lima beans
• Split peas
• Lentils
• Quinoa

It’s also important to eat a high-fiber diet because fiber is more than just a regulator. Dietary fiber can also help with the following conditions:

• Atherosclerosis
• Cancer
• Colitis
• Constipation
• Crohn’s disease
• Diabetes
• Diarrhea
• Diverticulosis
• Hemorrhoids
• Heart disease
• Hypertension
• Irritable bowel syndrome
• Kidney stones
• Obesity
• Peptic ulcer
• PMS

4. Consume more sour or probiotic-rich foods.

Things like probiotic yogurt and kefir are, in fact, sour because of the good bacteria found in them. They fight off and reduce candida in your body, which is why you reduce sugar cravings.

So again, consuming probiotic-rich foods, like kefir and yogurt, fermented vegetableslike sauerkraut and kimchi, and also sour foods like apple cider vinegar is fantastic. Using apple cider vinegar on a salad or apple cider vinegar and lemon juice in your water throughout the day can decrease your sugar cravings.

More probiotic foods include:

• Kombucha
• Natto
• Coconut kefir
• Kvass
• Raw cheese
• Miso
• Tempeh
• Brine-cured olives
• Salted gherkin pickles

5. Switch to stevia.

Stevia is a no-calorie, natural sweetener that’s a good replacement for sugar if you’re looking to overcome those cravings temporarily.

Just beware. Not all stevia is created equal, which is why stevia side effects can vary. The three main types stevia are:

1. Green leaf stevia — This is the least processed of all types of stevia, and the leaves have basically been dried and ground into powder form. This stevia is sweet, slightly bitter and isn’t quite as potent as most stevia products. It’s about 30–40 times sweeter than sugar and the type of stevia that I believe is the best option.
2. Stevia extracts — Some brands of stevia today extract the sweeter and less bitter part of the stevia leaf (rebaudioside), which doesn’t have the health benefits found in stevioside. This type of stevia may be a better option than other regular sweeteners but there aren’t many studies available yet showing its effects. It’s about 200 times sweeter than sugar.
3. Altered stevia and Truvia — This is the type of stevia that you want to stay away from and in reality isn’t stevia at all.  The problem with these stevia products is the processing and added ingredients.

This point cannot be stressed enough: Not all stevia products are created equal. There is a HUGE difference between consuming real stevia and the chemically processed Truvia.

If you follow those five steps above, you can kiss your sugar cravings goodbye.

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The Best Sugar Alternatives

Another way to curb your sugar cravings and recover from a sugar addiction is to use healthy sugar alternatives. Try these natural sweeteners instead.

Raw honey

One tablespoon of raw honey has 64 calories and has less impact on glycemic load than a single banana. It’s important to note that these are the benefits of raw honey. Once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table.

Dates

Dates are loaded with potassium, copper, iron, manganese, magnesium and vitamin B6. From the date palm tree, they’re easily digested and help to metabolize proteins, fats and carbohydrates. Evidence shows that dates may help to reduce LDL cholesterol in the blood and may reduce the risk of stroke.

Coconut sugar

Now, more and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content.

Maple syrup

Maple syrup is an outstanding source of manganese, and contains calcium, potassium and zinc. Rich with antioxidants, this all-natural sweetener helps to neutralize free radicals and reduce oxidative damage. Select darker, Grade B maple syrups, as they showcase more of maple syrup’s nutritional benefits.

Blackstrap molasses

All molasses is obtained from raw cane sugar, made by boiling it until it’s a rich sweet syrup. Blackstrap molasses comes from the third boiling, concentrating its nutrients and providing for its deep, rich flavor.

Balsamic glaze

Balsamic vinegar is rich in antioxidants that destroy free radicals, rich in the enzyme pepsin that helps to promote healthy digestion, and it tastes great. That’s why it’s included in my healing foods diet.

Banana puree

Bananas are rich in fiber and potassium, and a good source of vitamins B6 and C. They’re also naturally sweet with a subtle flavor, making them a perfect natural sweetener.

Brown rice syrup

Brown rice syrup starts with brown rice that’s fermented with enzymes to break down the starch. The liquid is then heated until the syrup consistency is achieved. The result? A thick, amber-colored, sweet syrup perfect for recipes calling for corn syrup and other unhealthy sweeteners.

Real fruit jam

The key here is real fruit jam. Berries, stone fruit, apples, pears and grapes are great replacements for sugar in recipes. You can use commercially available fruit jam; just be sure there is no added sugar or pectin. It’s better to make your own sugar-free jam with organic fresh or frozen fruit. It’s easy and economical.

Dr. Axe

Plant Base Creamy Cole Slaw

Creamy Cole Slaw   (

serves 6  )

 1 bag washed & ready to eat cole slaw mix 1/2 cup tofu mayo (recipe )
 1/4 t smoked sweet Spanish paprika
 1/2 t black pepper
 1 t onion granules
 3/4 t salt
 2 T vinegar ( rice or white)
 2 T sweetener(maple syrup or whatever you have)Mix and enjoy

Thanks Simple Daily Recipes

Plant Based Potato Salad Recipe

Extra Creamy Potato Salad

Here's another creamy salad recipe to add to your plant-based Fourth of July recipe list. Make this along side the creamy cole slaw I shared before this video. Together, they will rock your plate of awesomeness.

Thanks Simple Daily Recipes

Whole Plant Based Thanksgiving Meal

A Healthy Thanksgiving Dinner
Whole Plant Based Meal from The Chef and the  Dietitian 



Lentil  Loaf
Twice Cooked Sweet Potato
I Can't  Believe  it's Not Tuna
Worcestershire  Salad and Dressing
Maple Glaze   Brussels  Sprouts
Almost  Pumpkin Pudding
Holiday Nog

Plant Based Recipe: Orange Muffnuts

Best Tasting Orange Muffnuts You've Never Tasted

Take time to watch this video from Simple Daily Recipes. She has lots of

 plant based recipes on her videos. This recipe is a muffin recipe made into 

a donut, best of both worlds.

Thanks simple daily recipes

Plant Based Recipes

I want to add more sites that have plant based recipes to my ongoing list.


Healthy Girl's kitchen

Planeat it's free to watch


Plant Based cooking

Forks Over Knives (updated their site)

Engine 2 

Herbs and Spices Plus More 

Salad Dressing with No oil or sugar

Salad Dressing with NO oil and No sugar

Almond Ginger Dressing

adapted from a recipe from drfuhrman.com
makes about 2 1/2 cups

1/2 cup raw almonds

1/2 cup unsweetened soy, hemp or almond milk

1 cup water

4 tablespoons tahini or unhulled sesame seeds

6 dates, pitted

2 small cloves garlic or 1 medium clove garlic

1 inch piece fresh ginger, peeled

Place all ingredients into a high powered blender or food processor. Blend until smooth. Add more water if a thinner consistency is desired.

Chef AJ's Husband's Favorite No-oil Balsamic Vinaigrette

1 cup of Balsamic Vinegar (4% acidity preferred)*

4 Tablespoons of Nutritional Yeast

3 Tablespoons of low-sodium soy sauce, coconut aminos or tamari (Trader Joes brand has only 465 mg of sodium per tablespoons)

3 tablespoons of date syrup (or date equivalent) -could use maple syrup

1 tablespoon of Dijon mustard

1/2 teaspoon xanthan gum

Place all ingredients in a blender and blend. Refrigerate any unused portion.

*Using a good balsamic makes all the difference in this recipe.Most balsamic vinegars have at least 6% acidity and they are very strong and sharp. Napa Valley Naturals Grand Reserve, available at Whole Foods has only 4% acidity and it is naturally sweeter and less sharp.

Check out healthy girls kitchen for more recipes
healthy girls kitchen

Subsitutes: Eggs, Oils, Milk

Replacing oils, milk and eggs when cooking or baking.
I use applesauce and bananas to replace sugar,oil and eggs in a recipe when baking.

Subs for Baking

Egg, 1
1/2 banana or
1/4 cup of applesauce or
1 Tb flax seed (grande) plus 2.5 Tb water mix or
1TB cornstarch plus 2 Tb water mix

Oil, 1 cup
use applesauce for the same amount as oil

Sugar
1c pitted dates with 1/2 c warm water blend (thick paste)

Organic Date Syrup

 

Health benefits of dates

• Wonderfully delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being.
  
• Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being used to break the fast during Ramadan month since ancient times.
  
• The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer-causing chemicals in the colon.
  
• They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
  
• They are moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.
  
• They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals. Thus, eating dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.
  
• Zea-xanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions. It thus offers protection against age-related macular degeneration, especially in elderly populations.
  
• Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
  
• Further, they are very good in potassium. 100 g contains 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure. They, thus, offers protection against stroke and coronary heart diseases.
  
• They are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Magnesium is essential for bone growth.
  
• Further, the fruit has adequate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.
  

Thanks
nutrition-and-you













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Here are more substitutes
  thanks
Fat Free Vegan Recipes

Kale & Salsa (Hot Sauce) Salad for One

Kale is a little bitter, but I do love that stuff.  I had kale and nothing else that I usually add with it for a salad.
So I decide to add some hot sauce that I had just made and it tasted pretty good. I also used this on taco salad.

Kale Salad for One

3 stems of  kale, chopped (remove stems)
Salsa (enough to cover all the kale) 3T-4T  hot sauce



Kale has beta carotene, vitamin k , vitamin c, lutein zeaxanthin, calcium
Salsa has vitamin a

Spicy Pickled Cucumber

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.

 This is the first recipe I have seen on      
 the Pioneer Woman website via tastykitchen 
that fits the vegan diet or plant based diet. I can't
 wait to make this for dinner or take to a potfaith (potluck).


   Spicy Pickled Cucumbers 
         
 1 whole Large English Cucumber
 1 cup Rice Wine Vinegar
  ¼ cups Sugar
  2 teaspoons Kosher Salt
  ¼ teaspoons Crushed Red Pepper Flakes

1. Thinly slice the cucumber, and set aside.

2. Warm the rice wine vinegar, sugar, salt and red pepper flakes in a small saucepan. When you have brought it to a simmer, whisk well to make sure that the sugar and salt have dissolved.

3. Transfer it to a bowl and let it cool completely.

4. When the liquid is cool, add the cucumber slices.

5. Refrigerate until ready to serve.

Take 5 Salad Dressing

...... Take 5 Salad Dressing 2 TB. Water 2 TB. Lemon Juice 2 TB. Low-Sodium Miso 2 TB. Date Syrup (or Maple Syrup) 1 TB. Low-Sodium Dijon Only 5 ingredients and takes less than 5 minutes to make. It is a fat-free dressingand can be added to salads, baked potatoes, steamed veggies, cooked whole grains and legumes. Mix together. More of the Chef and the Dietitian

Hail to Kale Salad

.......... HAIL to KALE SALAD 2 large heads of curly kale (24oz) Chopped almonds DRESSING 1 cup raw almond unsweetened and unsalted or peanut butter 1 cup of coconut water or regular water 1/4 cup of fresh lime juice and zest 2 cloves of garlic Fresh, peeled ginger ( approx. 1 inch or 1/2 oz) 2 tablespoons of low sodium tamrai or soy sauce 4 pitted dates soaked in water if not soft or date syrup 1/2 teaspoon red pepper flakes

Recipes from The Chef and the Dietitian

I came across these two woman this past week and I have been enjoying their you tube videos. Meet Chef AJ and Julieanna Hever a.k.a the Chef and Dietitian offering recipes and nutritional tips to living a healthy, unprocessed lifestyle. Recipes for Brownies and Chocolate Smoothie

The Dirty Dozen & Clean 15

 

The dirty dozen and clean 15 of produce

 These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.

 For produce on the “dirty” list, you should definitely go organic - “The Dirty Dozen” list includes:

• celery
• peaches
• strawberries
• apples
• domestic blueberries
• nectarines
• sweet bell peppers
• spinach, kale and collard greens,green beans
• cherries
• potatoes
• imported grapes
• lettuce

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

• onions
• avocados
• sweet corn
• pineapples
•  mango
• sweet peas
• asparagus
• kiwi fruit
• cabbage
• eggplant
• cantaloupe
• watermelon
• grapefruit
• sweet potatoes
• sweet onions