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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Lentils w/ Vegetables

Ingredients

• 1 cup Lentils
• 1 Garlic clove 
• 1 large Tomato
• Sea salt - to taste
• 1 medium Onion (chopped)
• 1/2 cup Mushrooms
• 1 Yellow pepper (chopped)
• 1/3 cup Baby carrots 
• 1 dry Bay leaf
• 1/2 tsp Cumin
• 1/2 tsp Black pepper
• 1/2 tsp Basil
• 1/2 tsp Thyme
• 1 tsp Flax seed
• 1 Tbs Olive oil

Directions

In a food blender add tomato and garlic. Blend until smooth. You may need to add water to get the process going. If so, add a little at a time.

In a pot, add one cup of water, blended tomato, cumin, bay leaf and sea salt. Let boil, then

add lentils. You will need to add water as need. Cook for 15-20 minutes. I like my lentils very soft, so I cook mines until they thicken up and create a gravy-like texture.

Heat olive oil in a pan. Add onions, yellow peppers, mushrooms, carrots, sea salt, black pepper, basil, flax seed and thyme. Cook for 10 minutes. Add mixture to lentils and serve.

I really enjoy lentils! Adding the vegetables gave it texture.  

If you have a recipe for lentils, please share with Your Renew.

Some Health Benefits

Lentils support blood, heart and digestive health. They are an energy booster and also help weight loss.

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Pasta w/ Avocado Dressing

Nice & Creamy!

Ingredients

Dressing

• 1/2 Avocado
• 1/3 cup Olive oil
• 1 tsp Lemon juice
• 1 Tbs Tahini
• 1 Garlic clove
• 1 tsp Apple cider vinegar
• Sea salt (to taste)
• Pepper (to taste)
• 2 Tbs Almond milk
• Pinch of Thyme
• Pinch of Basil

• 1 cup Broccoli (cooked)
• 1 1/2 cup Pasta of your choice
• 1 small Tomato (chopped)
• 1 small Onion (chopped)

Directions

Cook pasta as directed and set aside.

Combine  all dressing ingredients in a blender and blend. It will be thick, so you can add more almond milk to make it the consistency you want.

In a bowl add tomatoes, onions, pasta and broccoli. Add dressing and mix well. 

I served this dish cold. I'm thinking it would taste good hot also.

Some Health Benefits 

Avocados support heart, blood, liver, cell, skin and eye health. They are useful for nutrient absorption, weight-loss and detox, weight-loss.

Broccoli helps fight some cancers and supports cell health in general. It enriches the blood, nourishes the nervous system and helps in weight loss.

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Onion Mushroom Sandwich

Ingredients

• 1 large Onion (sliced)
• 2 cups sliced Baby bella mushrooms
• 1 Garlic clove (chopped)
• Sea salt (to taste)
• 1 tsp Cayenne pepper
• 1 Tbs Soy sauce
• 1 Tbs Olive oil
• 3 Tbs Water

Directions

Heat oil in a pan. Add onions and mushrooms. Add salt, cayenne pepper and cook for 10 minutes or until onions are caramelized. Then add soy sauce and water. Cook for 5 minutes and serve with wheat bread and toppings of your choice.

This is a simple sandwich that gets tastier the more creative you get with your toppings. Go wild!

Some Health Benefits

Onions support brain, blood, heart, cell, liver and respiratory health. They are useful as a detox. The tomatoes boost eye, blood, heart and kidney heath. Avocados nourish the heart, blood and cell systems. 

I served this sandwich with carrots (good for liver, eye, heart and blood), string beans (for cell, heart, blood and digestive health) and baked potatoes (for cell, blood, digestive and immune system health). 

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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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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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Mashed Plantain

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Ingredients

• 2 large Plantains
• 1 large Tomato (chopped)
• 1 tsp Curry powder 
• 1 tsp Onion powder 
• 1 tsp Cayenne pepper
• 2 roasted Garlic cloves
• A pinch of Sea salt
• 1/2 tsp Olive oil
• Vegetable oil

Directions

Preheat oven to 350 degrees. In aluminum foil, add olive oil to garlic cloves. Wrap in aluminum foil. Bake in oven for 5 minutes or until soft. In a medium bowl, add the chopped tomato, curry powder, onion, cayenne pepper and garlic cloves. Set aside. Heat oil in a pan. Slice plantains 1/2 an inch thick. Fry in vegetable oil. Add to the mixture in the bowl. Mash it in the bowl with a wooden spoon or in a pestle and mortar.

Some Health Benefits

Plantains help the body digest, absorb and release energy from the foods we eat. Their fibers are useful against constipation. Plantains also support cell, eye, skin, done, blood and heart health. They help the organs fight infections.

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Bean Burger

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This sandwich is very satisfying. Even a meat lover would have to agree!

Ingredients

Serving size: 9

• 3 cups of cooked Pink beans
• 1 large Onion(chopped)
• 1 Green pepper(chopped)
• 1/3 cup cooked Brown rice
• 1 tsp Garlic powder
• 1/2 tsp Chili powder
• 1/2 tsp Onion powder
• 1/2 tsp Cumin
• 1/2 tsp Cayenne pepper
• 1/2 Thyme
• 1/2 Basil
• 1 Flax seed egg
• Sea salt to taste
• 3 Tbs Wheat flour
• 4 Tbs of Olive oil( or any oil of your choice)
• 1 sliced Avocado
• Baby Spinach
• Vegan Mayonnaise
• Sliced Tomatoes
• Wheat Bread

Directions

In a large bowl add beans and mash together using the back of a fork. Add onion, green pepper, brown rice, ½ tsp garlic powder chili powder, cayenne pepper, thyme, basil, flax seed egg substitute and sea salt, Mix well. Pour wheat flour with 1/2 tsp garlic powder and 1/2 tsp onion powder onto a plate and mix. Heat pan with olive oil. Use an ice cream scooper into wheat flour mixer and coat completely. Once coated, shape bean mix into the shape of a pattie and add to olive oil. Be careful while handling pattie - it will be very soft. Cook pattie for 3 minutes on both side or until golden brown. Drain on a paper towel and assemble sandwich with wheat bread, sliced tomatoes, baby spinach, avocado and vegan mayonnaise.

Some Health Benefits

Beans support blood, heart and cell health. They are a source of protein and fiber. It is useful in weight loss. 

Avocados also help balance the body's weight. They support blood, brain, heart, liver, kidney, skin, hair and immune system health. They boost good cholesterol and helps repair swollen and damaged cells. Avocados are known to help correct premenstrual syndrome and some other hormonal imbalances.

Spinach is good for eye, blood, heart, brain, bone and cell health. It helps repair damaged cells, It also helps in digestion and counters constipation.

Tomatoes nourish the skin and support eye, heart, blood and kidney health.

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Basmati Rice w/ Curry Vegetables

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The lightness of the rice is delightful!

Ingredients
Serving size: 4

• 2 1/2 cups Basmati rice (cooking according to product's directions)
• 1 yellow Squash (chopped)
• 1 large Onion (chopped)
• 2 garlic cloves (chopped)
• 1 green Pepper (chopped)
• 1 cup mushroom (sliced)
• 1 medium Tomato (chopped)
• 1 cup Asparagus (chopped)
• 1 cup Broccoli
• 1/2 tsp Thyme
• 1/2 tsp Basil
• 1/2 tsp Rosemary
• 1/2 tsp Cayenne pepper
• 1 cup Water
• 2 Tbs Curry powder
• 2 Tbs Fufu powder (or 2 Tbs flour) & 2 Tbs water
• 1 Tbs Olive oil
• Sea salt (optional)

Directions

Cook Basmati rice. Set aside.

Heat pan with olive oil. Add squash,onions, garlic, pepper, tomato, asparagus, broccoli and thyme, basil, rosemary, cayenne, pepper and 1 Tbs curry powder. Cook for 10 minutes. Add water and 1 Tbs curry powder. Cook for 5 minutes. Mix fufu and water until pasty. Add fufu mix in small amounts until thick. Cook until thickens to your taste. Serve over rice.

Some Health Benefits

Basmati rice helps maintain blood health - it is healthy for those countering diabetes. It nourishes the brain and heart systems. It supports skin health and boosts the body's energy production.

Asparagus supports bone, skin, reproductive and cell health in general. It helps heal swelling and damaged cells. It is an energizer and a detox.
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Mushrooms are also a detox. They also support the blood, digestive and immune systems.

Tomatoes support blood, heart, skin, kidney health. They help help repair swollen and damaged cells. Garlic helps secure the immune system. It helps the body fight unhealthy bacteria and infections. It supports blood, lung and respiratory health. Onions have similar, but milder effects, as garlic.

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Dairy-Free Shortbread Cookies

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You won't even miss the dairy in these cookies!

Ingredients

• 1/2 cup Whole wheat pastry Flour
• 1 cup unbleached all-purpose Flour
• 1/2 tsp Sea salt (optional)
• 1 stick Earth Balance Vegan butter (softened)
• 1/3 cup Honey
• 1/2 tsp Vanilla extract
• 2 Tbs Almond milk
• 2 Tbs chopped dried Cherries
• 1/4 cup chopped Pecans

Directions

Preheat oven to 350 degrees. Combine whole wheat, unbleached flour and salt. In a separate bowl, mix butter, honey, vanilla extract, almond milk. Add flour mixture, dried cherries and pecans. Mix well. Form dough into a log. Cover with plastic wrap. Chill for 30 minutes. Cut dough 1/4 to1/2 inch thick and place on cookie sheet. Bake for about 10 to 12 minutes or until edges are slightly golden brown.

Some Health Benefits

Pecans boost good cholesterol and reduce unhealthy cholesterol in the blood system. they support blood health in general and heart health. Pecans also help the body process foods and to release energy from what we eat.

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Collard Greens w/ Baked Red Potatoes

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A Simple dish. Guaranteed to tantalize taste buds. 

Ingredients

Serving size: 2

• 1 bunch of Collard greens (washed, trimmed & chopped)
• 1 large Onion (chopped)
• 10 Baby red potatoes
• 3 Tbs Olive oil
• 2 Tbs Vinegar
• 1 tsp Smoked paprika
• 1 tsp Cayenne pepper
• 2 tsp Garlic powder
• 2 tsp Onion powder
• 1 tsp Curry powder
• 1 tsp Basil
• 1 tsp Thyme
• 3 cups Water (vegetable broth)
• Sea salt (optional - The salt is strong. Use a little at a time)

Directions

Preheat oven to 350 degrees.

Pour water into pot. Add chopped collard greens, vinegar, smoked paprika, 1 teaspoon of garlic powder and 1 teaspoon of onion powder. Add sea salt if you don't use the vegetable broth. Cover and let it cook until greens are dark and tender.

Wash and cut potatoes in half. Put pieces in a bowl. Add cayenne pepper, garlic and onion powder, basil, thyme and sea salt. Pour in the 2 tablespoons of olive oil and mix till potatoes are coated. Transfer potatoes to a baking dish and place in heated oven. Bake until inside is roasted golden brown.

Heat 1 tablespoon of olive oil in a pan. Add chopped onions and curry powder. Cook for about 5 minutes and set aside. 

When serving collard greens, garnish with the chopped onions and curry powder.

Some Nutritional Benefits

Collard greens support the respiratory (lungs), nerve, eye and skin health. It helps restore bone mass and nutrients (making it useful against osteoporosis) systems. Collard greens also help maintain oral cavity health. The high fiber content aids in digestion, absorption and elimination of what we eat. Also, collard greens help resist infections fight colon, prostate, ovarian and breast cancers. Generally, they help repair and restore damaged cells to health.

Baby red potatoes insure heart. They support cell health and are used against swelling (inflammation). Baby red potatoes are also loaded with fibers (helping digestion and elimination) and healthy sugars for cell energy.
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