Showing posts with label whole food plant based diet. Show all posts
Showing posts with label whole food plant based diet. Show all posts

Wednesday, October 29, 2014

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

Saturday, January 25, 2014

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 

Friday, June 28, 2013

Salad Dressing with No oil or sugar

Salad Dressing with NO oil and No sugar

Almond Ginger Dressing
adapted from a recipe from
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

Saturday, March 2, 2013

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

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.


Here are more substitutes
Fat Free Vegan Recipes

Thursday, August 9, 2012

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

Saturday, May 5, 2012

Vegan Mexican Meal

Usually on Cinco De Mayo I have a need for Mexican Food.  Even though I am on the Engine 2 Diet, this is not going to stop me from eating Aros (mexican rice).  So I decide to go all out and measure my ingredients which allowed me to post it today.

1 cup  Brown long grain rice - spray pam on a baking pan and spread rice on it and broil until golden brown(keep an eye on it, it only takes a few minutes)
Then transfer it to a large frying pan.
In a jar add
1 can of tomato sauce plus fill the can twice with water.
1t ground comino
1/2 t sea salt
1t black pepper
1t  garlic powder or 1 med. clove
stir or shake
add to rice plus 2 cups of water if needed
1/2 c onions, chopped
1/2 a bell pepper
1/2 c cilantro, stems off

Cook on medium high for 25-30 mins or until cooked
Check 1/2 way and see if liquid has reduce
then add water to cover the rice-Do no stir.
 ( revised 8-30-13)

 Chili Relleno hot sauce

2-3  serrano peppers
1/2  of a chili relleno seeded

1t garlic powder or 1 med. clove
1/2t sea salt
14.5 oz can of whole tomato, add more if needed
 1/2 c cilantro, save half to add at the end

1/2 c onion  save half to add at the end
Blend or use chopper, taste  if its too hot add more salt and tomato
Pour in a bowl and add the rest of the onion and cilantro chopped up.

Tres Calabasa

3 yellow squash, chopped
1 mexican calabasa, chopped
1 zucchini, chopped
1/2c onion, chopped
1 hand full of spanish (opt)
1/2c cilantro, save for later
28oz can of whole tomato dice
1t ground comino
1t sea salt
1t black pepper
1 t garlic or 1 clove chopped
half way add cilantro and
8oz  frozen peas (opt)

Simmer for 20-30 mins or until squash is tender


4 Avocados

2 roma tomato, chopped
1/2 c onions, chopped
1/4t garlic powder
1/4t sea salt
cilantro (opt )
Mash avocado with bean masher and mix in the rest of the items and enjoy!!

.My daughter made it with only one tomato and it still tasted so yummy!

Mexican Dinner with a Vegan Twist

Mexican Dinner with a 
Vegan twist for Cinco De Mayo

Aros (Mexican Rice)
Tres Calabasa dish
Tres Frijoles
Chili Relleno sauce with chips
Corn tortillas 

Recipes ....
Mexican Dinner