maple syrup dressing

April 1, 2016 by Patsy L Holden

You can make a large batch of this, eat some immediately, then divide it into individual servings and have an easy-to-grab lunch or dinner the next day too! It keeps well for a day or two in the refrigerator and in a container with a lid or plastic wrap to protect it from the open-air.

Ingredients:

large bunch of chopped kale, or a large bag of chopped kale

several handfuls of various raw seeds and nuts (pecans, walnuts, sunflower seeds, sesame seeds, etc.)

2-3 diced apples, use both colors

handful of dried cranberries that are not coated in white sugar (fruit juice as the preservative is fine)

Place ingredients in a large bowl.

For the dressing:

2/3 cup filtered water

1/2 cup 100% pure olive oil

1/4 cup balsamic vinegar

1 1/2 tbsp Bragg’s liquid amino

1 tbsp stone ground mustard

Whisk ingredients in a bowl until thoroughly mixed and pour over the kale salad. Massage into the kale, nuts and fruit until all the kale is moistened with the dressing.

Refrigerate any un-eaten portion for up to 2 days.

Quinoa, egg and vegetable breakfast

December 7, 2012 by Patsy L Holden

You will need:

(serves 3-4)

3/4 cup quinoa (any color)

1 1/2-2 cups water

1 tbsp organic “Better Than Bouillon” vegetable base, or 1 vegetable bouillon cubes

7-8 cherry tomatoes, halved

2 medium carrots, julienned

4 slices cucumber per serving

2 eggs per serving

chopped herbs such as chives, scallions, basil, oregano, sage to sprinkle on top

2 tbsp 100% pure olive oil

1-2 tsp apple cider vinegar

Celtic sea salt/fresh ground pepper

1. Make dressing by whisking olive oil and vinegar together. Add small amounts of vinegar until it tastes right for you.

2. Cook quinoa and tomatoes in gently simmering water for 10-15 minutes (covered), add bouillon to the water as it cooks and has absorbed all the water. Remove from heat and keep covered.

3. While quinoa is cooking, bring about two inches of water to a boil in a saucepan. Add eggs to boiling water and cook for 2-3 minutes each. Remove using a slotted spoon.

4. Put 3/4 cup cooked quinoa on small plate or bowl. Arrange eggs, carrots and cucumber on top, sprinkle with herbs and olive oil dressing. Season with Celtic sea salt and fresh ground pepper.

Vegan Lasagna

October 1, 2012 by Patsy L Holden

Most people don’t even know this is a meatless lasagna until they are told! And as the picture shows, you can make smaller portions, cover it with plastic wrap, and heat it up later for a quick meal!

This recipe includes two types of vegetables that are healthy for you cooked or uncooked…tomatoes and carrots. Both contain lycopene, but tomatoes contain the most. The American Cancer Society states on its website that “tomatoes are the most concentrated food source of lycopene…studies that looked at lycopene levels in the blood found that levels were higher after people ate cooked tomatoes than after they ate raw tomatoes or drank tomato juice. This suggests that lycopene in cooked tomato products such as tomato sauce or paste may be more readily absorbed by the body than lycopene in raw tomatoes.” Eating lycopene-rich vegetables and fruits together with a small amount of oil or fat such as coconut oil increases the amount of lycopene absorbed by the intestines.

This dish is gluten-free, dairy-free, and meat-free. The only oils used in it are coconut and palm oil. As always, try to use organic ingredients!

You will need:

4-5 medium tomatoes, diced

1 vidalia onion, chopped

3 medium carrots, sliced into 1/4 inch pieces

large handful of raw wild mushrooms, diced into small pieces

1 package of ToFurky “ground beef” (sold at most health food stores, near the tofu)

“Tinkyada” brown rice lasagna sheets (sold at most health food stores, and some upscale grocery stores)

2 large handfuls of raw spinach, chopped

Italian seasoning

fresh herbs such as basil, oregano, fennel seeds

sea salt

“Galaxy Nutritional Foods” vegan cheese ( get a package of both mozzarella and cheddar cheese of possible.

Directions:

(Grease a glass lasagna pan with either coconut oil or palm oil. Use enough pasta sheets according to the size of your pan. This recipe was good for one full 4×8 inch loaf pan and 4 small individual containers.)

1. Cook diced carrots in boiling water until almost soft. At the same time, saute the onions and tomatoes in the coconut oil in a large skillet over medium heat, season with Italian seasonings and sea salt. Additionally, cook the brown rice pasta according to instructions and time it so that the pasta is ready to use when the tomato and onion mixture is still hot.

2. When carrots are almost soft, drain them out of the water with a slotted spoon and put into the onion/tomato mixture, and add the diced mushrooms. Add the ToFurky ground beef, and toss until everything evenly mixed. Allow to cook for about 3 minutes, tossing after each minute. Turn off heat. Add some of the carrot water if it seems too dry. Season with fresh herbs.

3. When pasta is ready, layer the pasta and tomato sauce, sprinkling the chopped spinach and various vegan cheeses on top of each layer. End the last layer with a hefty topping of cheese and a sprinkle of Italian herbs and sea salt. Use what is left over to fill up additional ceramic individual containers and wrap with plastic wrap, freeze or refrigerate, and use at a later date by simply heating until hot.

4. Bake what you plan to eat at about 300 degrees F until cheese is melted.

Avocado and tomato sandwich on sprouted grain bread

June 21, 2012 by Patsy L Holden

You will need:

Sprouted grain bread (found in the freezer section of most grocery stores)

ripe avocado

tomato, sliced

romaine

spinach

your favorite organic mustard

“Earth Balance” Mindful Mayo, or your favorite healthy mayo substitute

“Galaxy Nutritional Foods” sliced cheeses, your favorite flavor

(go to this link to find out more about vegan cheese – www.galaxyfoods.com/galaxy-products/soy-cheese/veggy/)

1. Place a slice of cheese on on half of the sprouted grain bread, then toast both slices of bread just until warm and soft.

2. Add mustard and Earth Balance Mayo to the empty slice of bread.

3. Using a large spoon, lift the avocado out of the shell in “shavings” and arrange on bread.

3. Top with tomato slices, romaine or spinach (or both), and anything else you like on your sandwiches.

4. Enjoy!

Chipotle tempeh and carrot tacos

June 21, 2012 by Patsy L Holden

You will need:

A batch of the the “Chipotle Tempeh and Carrot Dish” recipe, as follows:

1 sweet onion, diced

coconut oil

2 garlic cloves

1 package of your favorite organic chipotle seasoning

1 small tomato, seeded and diced

1 8oz package of tempeh

4 carrots, shredded

2 tbsp freshly snipped chives

3 tbsp freshly snipped scallions

organic corn taco shells

1. Cook onion until it just starts to turn soft. Add garlic and diced tomato and cook for 2 minutes longer, tossing often. Using the larges-sized blades on a basic food grater, grate the tempeh onto a plate creating a large pile that resembles ground beef.

2. Add chipotle seasoning to the onion and tomato, toss and cook for one minute. Add the grated tempeh and toss and cook for 2 minutes longer.

3. Add carrots and toss for 30 seconds. Then add the scallions and chives, remove from heat and toss several times.

Make the tacos:

4. Add this tempeh filling to ORGANIC corn tacos shells. (anything that is not organic is probably GMO, especially with corn)

5. Top with your favorite vegan cheese (look for these next to the tofu products at your grocery store)

diced tomatoes, guacamole, olive, romaine, spinach, etc.

(The tacos pictured are served with yellow squash that has been cut into thin strips to make a “spaghetti,” and tossed with a basil-pesto sauce.)

Broccoli and apples with a tasty dressing

June 21, 2012 by Patsy L Holden

You will need:

1-2 heads broccoli, cut into bite-size pieces

(you may want to VERY lightly steam the broccoli, but not actually cook it)

1/2 cup chopped scallions

3-4 tbsp dried cranberries

1 cup apple, diced

1/2 cup seeds i.e. sesame, pumpkin, sliced almonds

For the dressing:

1/2 cup 100% pure olive oil

1/3 cup apple cider vinegar

4 tbsp plain goat kefir, or greek yogurt w/t live probiotics

2 tbsp purple (or sweet) basil, chopped

sea salt

1. Toss all the main ingredients in a large bowl.

2. Make the dressing and season it with sea salt, then toss with the main ingredients.

3. Chill for 30 minutes, serve.

(In the image, the broccoli is served with sweet potatoes that have been sliced into “fries” using a special grater for vegetables, then cooked in 2 tbsp coconut oil and sprinkled with sea salt. Stone ground mustard as the condiment.)