Kale w/ Brown Rice

Ingredients

• 1½ cup Brown rice
• 2 cups Vegetable broth
• 1 Tbs Sofrito
• 1 Tbs Tomato paste
• 1 Garlic glove (chopped)
• 2 Tbs Olive oil
• 1 large Onion (chopped)

• 2 bunches of Kale (stems removed and kale chopped)
• Sea salt to taste
• 2 Tbs Apple cider vinegar
• ½ tsp smoked Paprika
• 1 Garlic glove (chopped)
• 1 tsp Onion powder
• 4 cups water

Directions

Cook onions with 1 Tbs olive oil until golden brown. Set aside

Heat oil in a pot. Add rice and garlic. Cook oil until slightly brown. Add vegetable broth, sofrito, and tomato paste. You may need to add additional water. Boil for 45 minutes or until soft. Remove from heat and add onions.

In a large pot heat water, sea salt and apple cider vinegar. When the water starts to boil, add kale, smoked paprika, garlic and onion powder. Cook until kale is soft. Serve with brown rice.

Some Health Benefits

Kale is good for blood, heart, bone, joint, eye, lung, respiratory, liver, immune system and overall cell health (it helps against cancer and inflammation). Its fiber content makes kale useful in digestive health and in balancing the body's weight.

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Masa Turnovers

Ingredients

Filling

• 1 large Onion (chopped)
• 1/2 cup Mushrooms (chopped)
• 2 cups Broccoli (chopped)
• 1 tsp Garlic powder
• 1 tsp Oregano
• Sea salt to taste
• 1 Tbs Olive oil
• Oil for frying

Dough

• 1 cup Masa
• 1 cup unbleached All Purpose flour
• 1 tsp Sea salt
• 11/3 cup warm Water

Directions

In a pan, heat olive oil. Add onions, mushrooms, broccoli, garlic powder, oregano and sea slat. Cook for 10 minutes or until vegetables are slightly soft. Set aside

In a bowl, add masa, flour, sea salt, and water. Add water a little at a time. You may or may not need all the water. The dough should not be too wet. When touched it should not stick to your hand. 

Flour your surface, take a small piece and roll it out. Add a small amount to center. Fold dough over and flip edges to close.  

Heat oil in a pot and cook masa turnovers until golden brown.

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Habits

If you hear some say, "I don't need to change my diet because my so-and-so ate soul food for 80 years and was perfectly healthy," or "I don't need to exercise because I eat vegan or vegetarian food," they're talking habits. 

But our bodies and minds need exercises and diet together. A Healthy or unhealthy habit feels normal as our bodies and minds get used to it - and we are always recreating old habits or creating new ones.

Granma may have had all sorts of food back then, but people in her day worked it off, unlike our sedentary times. Also, what she ate must have been healthier than the unhealthy processed food-for-maximum profit, food giants have flooded the world with these past 20 to 50 years.

We need motivation to work on ourselves, our health. Self-motivation, especially. Thinking about being well for the people you love definitely inspires us to nurture healthy habits. Thinking about loving ourselves touches us even closer.    

Mixed Vegetables w/ Quinoa

Adding the sofrito to the quinoa takes it to another level!

Ingredients

• 1 cup Quinoa
• 1 1/2 cups water
• 1 Tbs sofrito
• A pinch of Sea salt
• 
  
• 1Tbs Palm oil
• 2 Tbs Tomato paste
• 1 cup Celery (chopped)
• 1 large Onion (sliced)
• 1 Green pepper (sliced)
• 1 cup Baby carrots (sliced)
• 1 Garlic clove (chopped)
• 2 Tomatoes (chopped)
• 1 tsp Cayenne pepper
• 1 tsp dry Basil
• 1/2 cup water
• Sea salt
• Baby spinach

Directions

In a pot, add quinoa, water, sea salt, and sofrito. Cook for 12 minutes. Set aside.

In a pan heat palm oil.  Add onions, celery, green pepper,carrots, sea salt and garlic. Cook for 5 minutes then add  cayenne pepper, basil, tomatoes, tomato paste and water. Cook for 5 minutes. If needed, add more water. You want your sauce to be thick like gravy. 

Serve with quinoa. 

Some Health Benefits

Quinoa is known to be full of protein, iron, and fiber. It supports muscle, blood, bone, heart and digestive health. It is also known to improve your energy levels and protect red blood cells.

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Meatless Sausage Patties

 These patties are very good with a spicy kick to them!

Ingredients
Serving size: 8 patties

• 1 1/2 cup All purpose flour
• 1/2 cup Wheat pastry flour
• 1 stick vegan Butter 
• 1 1/2 tsp Curry powder (for dough)
• Pinch of Sea salt
• 1/2 cup cold Water

• 16 oz. Vegan sausage 
• 1 small Onion (chopped)
• 1/2 Green pepper (chopped)
• 1 Garlic clove (chopped)
• 1/2 Tbs Curry powder (for filling)
• 1 tsp Thyme 
• 1 tsp Chili powder
• 1 tsp Cayenne pepper
• 1/2 Vegetable bullion cube
• 1 Tbs Olive oil

Directions

Preheat oven to 350 degrees, and oil baking sheet.

Dough

Combine flour, 1 1/2 tsp curry powder, salt and mix. Cut butter into cubes and combine with flour mixture until it resembles crumbs. Add cold water. Set aside.

Filling

Heat olive oil in a pan add onions and peppers. Cook until onions are translucent.  Add vegan sausage, garlic, chili powder, cayenne powder, 1 Tbs curry powder, thyme and crumbled bullion cube. Stir and break sausage down. Then add water. Cook for 5 minutes. Take mixture off heat, and let cool.

Flour your surface and rolling pin, then take a small piece of dough  and roll it out into a flat circle. Add your filling to one end (not too close to the edges), then fold dough over and press edges with a fork to seal.

Arrange on baking sheet and cook for 30 minutes or until patties become slightly brown.

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Onion Rings

Nice and crunchy!

Ingredients

• 3 large Onions (peel cut into 4 inch rings and separate)
• 1 cup unbleached all-purpose Flour
• 1 cup Coconut milk
• 1/2 tsp Baking powder
• 1 tsp Garlic powder
• 1 Egg replacer
• 1 tsp Cayenne pepper
• 2 tsp Sea salt
• Oil for frying

Directions

Mix Salt and cayenne pepper in a bowl. Set aside.

Mix flour, garlic powder, baking powder and a pinch of salt.  Add milk and egg replacer and mix. 

Heat oil. Add a few cut onions to batter then place in oil. Let cook until they have a golden brown color, then drain on paper towel.  Sprinkle with salt and cayenne mixture. Serve.

Some Health Benefits

Onions are known to be good for the liver and heart. They also boost the immune system and help to prevent cancer.

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Chunky Tomato Soup

Very tasty and satisfying!

Ingredients

• 4 large Tomatoes (chopped)
• 1 medium Onion (sliced)
• 1 cup Asparagus (chopped)
• 3 cups Water (or vegetable broth)
• 1/2 cup Tomato paste (optional)
• Sea salt
• 1 tsp Cayenne pepper
• 1 tsp dry Basil
• 1 tsp Thyme
• 1 tsp Honey
• 1 Tbs Olive oil
• 1 Tbs *Fufu flour (mix with 1Tbs water)

*If you can't find fufu flour, unbleached flour will work

Directions

Cook asparagus for 10 minutes and set aside

Heat pan with olive oil. Add onions. Cook until caramelized. Add tomatoes, water, tomato paste, sea salt, cayenne pepper, basil, thyme and honey. Let cook for 30 minutes or until soup reduces and thickens, then add fufu mix. Add cooked asparagus to soup. Serve and enjoy.

Some Health Benefits

Asparagus are known to be a good source of fiber and protein. They are also known to   strengthen bones, regulate blood sugar levels and help fight certain forms of cancer.

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Walnut Date Cake

This cake is sooo creamy and delicious!

Ingredients

• 12 Dates (pitted and chopped)
• 1 tsp Baking soda
• 1 stick Vegan butter (room temperature)
• 1/3 cup Cane sugar (or honey)
• 2 Egg replacers
• 1 tsp Vanilla
• 1 cup Unbleached all-purpose flour
• 1/4 cup Wheat pastry flour
• 1/4 tsp Sea salt
• 1 1/2 tsp Baking powder
• 1/3 cup Carrots (grated)
• 1 tsp Cinnamon
• 1 tsp Nutmeg
• 1 3/4 cup Water
• 1 cup chopped Walnuts (less if you're not a big nut fan)

Directions

Preheat oven to 350 degrees. Oil and flour a 9 inch pan.

In a sauce pan bring dates, cinnamon, nutmeg and water to a boil. Cook for 5 minutes or until it becomes slightly think. Let it sit for 1 minute then add baking soda. Set aside.

In a bowl, combine flour, salt, and baking powder. Set aside.

In a separate bowl combine butter and sugar. Mix well. Add vanilla extract and egg replacer. Next add flour mixture and mix. Add date mixture, carrots and walnuts mix until combined. Pour into the pan. Cook for 40 minutes or until toothpick comes out clean.

Some Health Benefits

Dates support skin, bone, blood, heart and digestive health. They are also known to help the body resist infections and fight some cancers. 

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Baked Eggplant

You will think you are at a five star restaurant when you try this recipe!

Ingredients

Servings size: 2

• 1 Eggplant (sliced)
• 1 cup Wheat pastry flour
• 3 Flax seed eggs
• 1 ½ cups Almond milk
• 1 cup Bread crumbs
• Salt (optional)
• 2 tsp Garlic powder
• 1 tsp Cayenne powder
• 2 tsp Onion powder
• 1 tsp Thyme

Directions

Preheat oven 350 degrees. Coat a baking sheet with olive oil

Prepare 3 separate bowls in one add milk and flax eggs. In the next bowl add flour, 1 tsp garlic powder, 1 tsp onion powder, cayenne pepper and salt. In the last bowl add bread crumbs, 1 tsp garlic powder, 1 tsp onion powder and thyme. 

Place sliced eggplant in milk. Coat each eggplant with flour, milk then bread crumbs (must be in this order). Place on baking sheet and bake for 15 to 20 minutes flipping half way. Serve as a sandwich or by itself. 

 Some Health Benefits

Eggplant is known for reducing cancer, weight loss and skin tone.  It also helps with the heart, brain and digestive system.

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Avocado Chocolate Frosting

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Frosting goes great with wheat bread and peanut butter!

Ingredients

• 2 ripe Avocados
• 1/2 cup dairy-free Chocolate chips
• 1/4 cup unsweetened Cocoa powder
• 1/4 cup Honey
• 1 tsp Vanilla
• 1/4 cup Almond milk(or soy milk)

Directions

Melt chocolate in microwave set aside to cool. In a blender mix avocados, melted chocolate chips, cocoa powder, honey, vanilla and almond milk. 

I only had one avocado when I made the recipe, so it was more like pudding and not too sweet - which tasted great to me. Taste and adjust this recipe to how you would like it.

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Baked Mushroom Brown Rice w/ Cabbage

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Ingredients

• 1 ½ cup Brown rice
• I cup Mushrooms
• 2 cups Vegetable broth
• 3 Tbs Olive oil
• 1 tsp Thyme
• 1 tsp Garlic powder
• 1 tsp Onion powder
• 2 tsp Curry powder
• 2 tsp Cayenne pepper
• 1 tsp dry Parsley (optional)
• Sea salt (optional)
• 1 medium Cabbage (cut center piece out and slice)
• 1 medium Onion (sliced)
• 1 medium Green pepper(sliced)
• 1 cup Baby carrots
• 1 Garlic clove(chopped)
• ½ cup Corn

Directions

Baked Brown rice

Preheat oven to 375 degrees

In a pot heat 1 tablespoon of olive oil. Add rice. Add garlic, onion, curry powder, 1 tsp cayenne pepper and salt. Cook for 5 minutes or until rice turns slightly brown. Transfer rice to an 8-inch pan. Add vegetable stock, mushrooms and parsley. Cover with aluminum foil. Bake for 30 minutes.

Cabbage

Heat 2 tablespoons of olive oil in a pan. Add onions, green pepper, carrots, garlic, corn, cabbage, 1 tsp curry powder, thyme, 1 tsp cayenne pepper and salt. While cooking cabbage, add water (a tablespoon at time) if needed to control the temperature. Cook until tender. Make sure you stir frequently and cook at medium heat to prevent cabbage from burning. (Burnt cabbage isn't very tasty!)

Some Health Benefits

Mushrooms are known to boost the immune system and support heart health. Mushrooms are also help in repairing damaged cells - making them useful against inflammation and some cancers.

Parsley also supports the immune system and helps the organs fight cancers and inflammation. It also useful in ensuring bone, joint, blood, heart, nervous system and digestive system health.

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Zucchini Bake

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Great dish to share with family or friends as an appetizer!

Ingredients

• 2 medium Zucchinis (grated)
• 1 medium Red potato (grated)
• 1 medium Carrot (grated)
• 1 medium Onion (grated)
• 1/3 cup Corn
• 1 tsp Garlic powder
• 1 tsp Cayenne pepper
• 1 tsp dry Basil
• Sea salt (optional)
• 3/4 cup Wheat flour
• 2 Egg replacers 
• 1Tbs vegan Butter

Directions

Preheat oven 350 degrees

Drain water from zucchini and place it in a large bowl with red potato, carrot, onion, corn, garlic powder, cayenne pepper, salt, basil, wheat flour, and egg replacer. Heat vegan butter in pan and evenly spread zucchini mixture. Cook for 3 minutes(do not stir. Transfer to oven and bake for 30 minutes.  Then turn on boiler and bake for 5 minutes. Keep a close eye on dish to make sure you do not over-bake. When done, flip mixture onto a plate and serve with wheat bread of your choice.

Some Health Benefits

Zucchini supports cell, eye, skin, blood, heart, lungs, liver, prostate and urinary tract health. It also helps release energy from the foods we eat and in healing wounds. Zucchini also helps boost the immune system.

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Seeing Patterns

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It's good to know that we get our Omega-3 from flax seed, vitamin C from oranges or protein from beans. But it's even more useful to relate the nutrients to our organs. We start to see patterns when we look.

Each food is unique, true. But most foods that nourish the blood also boost heart and brain health; what feeds the skin also supports cell health. Foods for the bones generally help the teeth. Looking at the connections between nutrients and organs becomes necessary.

Of course, we wouldn't be worrying too much about the separate nutrients if the big-business food and pharmaceutical industries had not helped push the world so deep into a mass state, nutritional deficiencies. People who need to balance their weight have had to quit fatty "staples" and focus on foods that breath - foods with fibers, foods that help in digestion. But even weight-loss is linked to the health of other organs.

As we pay more attention to the connections between the organs we are able to think of nutrients in terms of patterns. Then we begin to put together our meals with love for our whole body in mind: something for the cells and skin, something for the blood and heart; something for the brain and nervous system, something for the breathing system; something for the kidneys and liver, and patterns like that. 

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Black Beans w/ Avocado

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 Ingredients

• 1 1/2 cups Black beans
• 1/2 cup Corn
• 2 large Tomatoes (chopped)
• 1 large Onions (chopped)
• 2 Garlic cloves (diced)
• 1 Green pepper (chopped)
• 1 tsp Cayenne pepper
• 1 tsp Chili powder
• 2 Bay leaves
• 1 tsp Basil
• 1 tsp Cumin
• 1 tbs Olive Oil
• Sea salt (optional)

Directions

Slow cook beans in a slow cooker for 3 hours or until beans are soft (do not drain water once beans are done).  Heat olive oil in a pot. Add onions and peppers. Cook for 5 minutes. Add cooked beans with water, corn, tomatoes, garlic, cayenne pepper, chili powder, cumin, bay leaf and basil. Cover and cook for 30 minutes or until mixture thickens. Serve with avocado.

Some Health Benefits

Black beans, a vital source of protein and fiber, are known to function as a detox. They also secure cell, blood, brain, nervous system, heart, digestive system health.

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