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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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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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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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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Vegetable Pot Pie w/ Strawberry Lemonade

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Always enjoyed pot pies. Here's a healthier version. Tastes good too!

Ingredients (Single serving size)

Vegetable Mix

• 1 red Potato (diced)
• 1 medium Onion (chopped)
• 1/2 cup Carrots (chopped)
• 1 green Pepper (chopped)
• 1 medium Tomato (chopped)
• 1 cup Broccoli (chopped)
• 2 cups Vegetable broth (or water)
• 1 Tbs Olive oil
• 3 Tbs flour Thickener (3 Tbs all-purpose wheat flour and 3 Tbs water consistency of glue)
• 1 tsp Cayenne pepper
• 1 tsp Basil
• 1 Curry powder
• Sea salt (option)
• Add any vegetables of your choice

Crust

• 2 1/2 cups flour (1 1/2 cup wheat flour and 1 cup all-purpose flour)
• 2/3 cup vegan butter
• 1/2 cup cold water

Strawberry Lemonade

• 2 lemons (squeezed)
• 1 cup strawberries (pureed)
• 2 cups water
• Agave (according to your taste)

  

Directions

Vegetable Mix

Heat pan with olive oil. Add potato, tomato, carrots, green peppers, broccoli, onions and other spices, and let cook for about 5 minutes. Add Vegetable broth. Cook for 5 minutes. Add thickener. Cook for 5 minutes more.

Crust

Preheat oven to 350 degrees. Combine butter and flour-mix in a bowl. Mix and crumble with hands until it looks like crumbs. Add water. Mix into dough. Split in half. Roll with a rolling pin to fit pan (8 inch square pan or pie pan). Roll one half of dough and put it at the bottom of pan. Bake for 5 minutes. Add vegetable mix. Roll other half of dough and fit it to the top of the pan. Put back in oven and bake for about 10 to 15 minutes or until crust is light golden brown.

Strawberry Lemonade

Pour 2 cups of water, squeezed lemons, pureed strawberries and agave into a container. Stir, and strain.

Some Health Benefits

Red potatoes helps the body fight infections, are good for heart and blood health. They help in digestion and elimination (against constipation). Red potatoes support eye, teeth, bone, and skin health.

Tomatoes, carrots and red potatoes share similar properties. The tomato also helps heal and nourish the kidneys. Carrots are known to help flush and heal the liver.

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