Easy and Delicious Plant Based Meals
Lentil-Quinoa-Kale StewThis is a wonderfully easy and flavorful recipe. The combination of lentils and quinoa provide plenty of protein, as well as other vitamins and minerals. Kale is considered one of the world's healthiest foods. Kale has antioxidant benefits, anti inflammatory benefits, and cancer preventative benefits. Kale has a role in the body's detoxification process. Try to add kale in any dish! It's a win-win situation!
Roasted Broccoli and Chickpea BurritosThis is an easy recipe and packed with nutrients. I first came across this recipe in "Thug Kitchen) and adjusted the seasonings to taste. I love coriander (which is the seed of the cilantro plant) it has a fresh almost sweet aroma. Cumin, on the other hand, is a very strong flavor so I usually use less (plus it is in chili powder). Broccoli can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help to prevent lymphoma, boost your liver detox enzymes, reduce the risk of prostate cancer progression. The chickpeas roast up very nice. I have also served this over a bed of greens with the fixings on top.
Pasta Zucchini Puttanesca (Olives & Capers)The serving size listed is 4-6, but that is not set in stone. What I love about vegan meals is one does not have to count serving sizes or calories. When a meal is nutrient dense, feeling full and satisfied tells you when you have had enough. I have experimented with so many vegan recipes, the ones I love the best are easy, fast and delicious. Tomatoes provide cardiovascular support by improving the profile of fats in our bloodstream. With the many phytonutrients tomatoes have, they provide antioxidant and anti inflammatory benefits. Monounsaturated fats like olives may protect against the detrimental effects of saturated fats. Whole grains pastas are better because they slow down the digestion and the release of insulin. So for health purposes, always go with complex carbohydrates.
Orange Sesame Stir Fry with Seitan, Zucchini and Green BeansStir fry recipes are fun, you can choose any vegetables you like and use any vegetables you have left from other recipes. I like to have shredded red cabbage around and use it in so many dishes. Red Cabbage provides the most nutritional bang for your buck and has had a long history of use of both food and medicine. I love garlic, it is an effective vegetable against breast cancer, both child and adult brain cancer, lung cancer, pancreatic cancer, prostate cancer, stomach cancer and kidney cancer. Seitan is made with 1-3/4 cups of vital wheat fluten, 1/4 cup white flour, 1/2 cup nutrional yeast, 1 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 3 teaspoons tamari (or soy sauce), 1 tablespoon Oil, 1-3/4 cups water and Knead all together, divide in 4. In a large skillet pour about 2 quarts water, throw in 4 pieces of seitan, cover and bring to a simmer (do not boil), then uncover and simmer for an hour. I freeze them and then use when needed.
Two Tomato Quinoa and Black BeansWhile we all know tomatoes and the research that have repeatedly linked tomatoes to heart health and a heavy dose of antioxidants, there are many more benefits to consuming tomatoes. Studies show that those who ate tomatoes or tomato products daily, had just half the odds of depression compared to those who ate them once a week or less. Buying Sun-dried tomatoes in the grocery store is expensive, I found better pricing online and sun-dried tomatoes last 6 months once you open the packaging. Also I found the sun dried tomatoes in a package is better tasting than the one packed in oil, it's a much cleaner taste (not so greasy).
Nectarine SalsaColorful foods are often healthier because they contain antioxidant pigments, whether it's the beta-carotene that makes carrots and sweet potatoes orange, the lycopene antioxidant pigment that makes tomatoes red, or the anthocyanin pigments that make blueberries blue. When you are strolling down the produce aisle choose red onions over white (which contain 76 more antioxidant capacity than white) or red cabbage over green (which contain 8 times more antioxidants than green), pink grapefruit over white...you get the picture. Just know that the pigment is the antioxidant, so the color doesn't matter if you peel it off. Shop for the reddest strawberries, the blackest blackberries, the darkest green broccoli you can find. The colors are anti-aging, anticancer antioxidants. I also pick up the produce, smell the produce and feel the produce. In this recipe I used 2 different kinds of nectarines because they smelled like nectarines and felt like nectarines. And they tasted like nectarines!
Nacho NightNachos are great, you can add whatever you would like here. Works well without the tortilla chips, top over greens! Tips for steaming squash, take your butternut squash and make some pierces through the skin with the tip of your knife, microwave for 3 minutes, let rest for a couple minutes. This will make it easier to peel and cut. Cut the ends, and make a cut in the place where the squash bulges out (where the seeds are) and dice. Place in a steamer basket and steam for about 15 minutes, pierce with a fork to see if done.
Yakisoba with EdamameAsian food is very colorful and flavorful. When working in the kitchen at a hospital, we were working with the dietitian on changing the patient's menus. People "eat" with their eyes first, meaning if it looks wonderful, then it will taste wonderful. When stir frying, there's always a colorful array of colors. And just think of all the healthy benefits from eating a variety of vegetables! The red cabbage and broccoli are cruciferous vegetables. These vegetables are so awesome, from fighting cancer progression and boosting defenses against pathogens and pollutants to helping protect your brain and vision and more. A tip to increase the power of broccoli(or cabbage) is to chop it at least 40 minutes before cooking (or when you bring it home from the store, chop and put it in the refrigerator ready to use when you need it). It makes the sulforaphane (beneficial compound) resistant to the heat when cooking. Side note: frozen broccoli does not have the sulforaphane.
Stuffed Peppers with BarleyI love this recipe because the prep work in minimal and it's just baking the peppers which take a longer time. Barley has so many health benefits, I can't believe it's mostly forgotten in our diets. Barley lowers glucose levels, reduces blood pressure, and lowers cholesterol due to the benefits of fiber. Consuming fiber makes you feel full and therefore eat less. Studies show 100 calories less at the next meal you eat. Those who had the highest fiber intake had an almost 80% greater likelihood of living a long and healthy life over a 10 year follow up. And that includes hypertension, diabetes, dementia, depression and functional disability, pretty awesome stuff for such a delicious grain (even my 9 month granddaughter loves barley).
Roasted Potatoes, Zucchini and ChickpeasThere's nothing like roasted vegetables, and in this recipe you could use whatever vegetables you want, potatoes, onions, peppers, yellow squash, sweet potatoes, zucchini, broccoli. But just remember if it's a tougher vegetable like potatoes, broccoli or sweet potatoes, those would go in the full 40 minutes. I recommend you serve this fresh spinach, the heat of the roasted vegetables slightly wilts the fresh spinach. And why add spinach? Spinach has flavonoids that act as antioxidants and the folate in spinach is good for your cardiovascular system, the magnesium in spinach helps lower high blood pressure. Studies also have shown that spinach beat out the other "lettuces" against breast cancer, brain tumors, kidney cancer, lung cancer, pediatric brain tumors, pancreatic cancer and stomach cancer.
Tuscan Bean SoupI like my soups "meaty" which means I like soup with more substance and less liquid. If I want a liquid, I'll drink some water. Instead of the red pepper flakes, try using Mrs. Dash salt free Extra Spicy seasoning blend which gives a unique flavor. Herbs and spices, ounce for ounce, have more antioxidants than any other food group. Pretty amazing! Oregano studies suggest it has anti-cancer and anti-inflammatory properties. And researchers have concluded that oregano may "act as a potent radio-protective agent. As tests on radioactive iodine given to patients with thyroid cancer, chromosome damage was reduced 70%. Variety is the key, when you are preparing your meal be sure to use a variety of ingredients including herbs and spices.
Red Lentil Soup with Curry, Coriander and Turmeric“Let food be thy medicine and medicine be thy food.” Hippocrates Carrots and Sweet Potato are high in and antioxidant, beta-carotene. Damage caused by free radicals in the body can cause several chronic illnesses. Free radicals damage cells by oxidation. The beta carotene in orange vegetables and fruits are converted to Vitamin A in our body. Supplements only select a few antioxidants, when your body needs hundreds. And those hundreds of antioxidants work synergistically to help the body dispose of free radicals. It appears that pills do not have the same cancer-fighting effects as produce. Hippocrates knew what he was talking about. I toned down the curry to only 1/2 teaspoon that works for me, curry taste but doesn't burn. And just so you aren't asking, Where's the protein?" Red Lentils are loaded with protein, and not only that lentils are rich in prebiotics, which feed the friendly bacteria in your gut. Red lentils provide a tasty depth and thickness to this dish.
Fried Brown Rice with Sweet PotatoWhenever you prepare brown rice, make extra, because this fried rice recipe is nutrient dense and delightful. The Chinese 5-spice are representative of the Chinese 5-flavors, sweet, sour, salty, bitter and spicy. The ingredients in this dish also include the 5 flavors, sweet potato (sweet), rice vinegar (sour), soy sauce (salty), kale (bitter) and sambal oelek (spicy). What I love is the complexity of all those flavors, along with the textures. The wilted cabbage gives a nice snap. The sambal oelek (chili sauce) is my go to spicy condiment, way better than sriracha, which in my opinion dominates the overall flavor of the dish. Spices should add to the flavor, subtly, delicately. But if you want a punch, add more than the 1 teaspoon of that chili sauce!
Roasted Cauliflower, Potato, Tofu, Tomato with a Picatta SauceThere's nothing like roasted vegetables which gives the tofu flavor. Tofu is very high in protein and omega-3 fatty acids (the good fat) and a good source of selenium (which helps protect cells from damage). The recipes selected for this cookbook include a variety of vegetables. Because a diversified diet is essential for preventing and reversing disease. When I started experimenting with plant based meals, 3 things happened. 1. Lost 10 pounds 2. Ate as much as I wanted 3. Felt more energetic And not only that, plant based cuisine is a culinary adventure!
Apple Carrot MuffinsOver the years, I have read and experimented with all kinds of recipes. Substituting ingredients in the original recipe with an ingredient that is more nutritious. Everyone has heard the benefits of Omega 3-s and most of us think that the only place to get those Omega 3-s is by eating fish. This is not true, flaxseeds take care of that, the body can take the short-chain omega 3-s from flaxseeds (or chia or walnuts) and enlongate it into the long chain omega 3-s EPA and DHA found in fish fat. It is also important to grind the flax seed so the body can absorb the nutrients.
Banana Peanut Butter MuffinsEven as a small child, I loved peanut butter. And what better way to combine peanut butter and banana in the warm, tasty and healthy treat. It's an easy go to breakfast or snack. And guess what? The peanut is not a nut, but a legume. In a case study women with a high risk for heart disease who ate nuts or a tablespoon of peanut butter five or more times a week, cut their risk by 50% compared to women who ate a serving or less of nuts or peanut butter.
Barley, Chickpea, Broccoli and Cabage StewCruciferous vegetables do wonders for your health. This recipe is loaded with them, broccoli, cabbage and kale. If only this information on the benefits of fruits and vegetables were more prominent 50 or 60 years ago. Although the food pyramid has not really changed over the past 60 years, our knowledge and experience over the years had proven that excess meat, dairy and fast foods just don't cut it anymore. My dad died at the age of 61 of a heart attack. He had Type 2 diabetes and I remember him taking prescription drugs (the top of our refrigerator was covered with them) and starving himself to lose weight. Only to have it come back on again. His doctor's only advice was take drugs and eat less. That advice is still used to this day! My motivation started by watching my dad suffer and not be able to help. Spreading the word about plant based foods and sharing these foods with family and friends is my way of helping.
Asian BBQ Sauce with Seitan, Broccoli over Brown RiceStir Fry tip, have your ingredients cut up and ready to go. Time flies when you're stir frying! You ask What is Seiten? It's basically wheat gluten. Gluten has been given some bad press. Gluten is not the culprit and for those who are allergic, it's the wheat, not the gluten that causes them pain. About 1 in 1,000 may have a sensitivity to wheat and about 1 in 100 may have celiac disease, yet there is only a 1 in 10,000 chance that an American will be diagnosed with celiac disease in a given year. So for the rest of the population, there is no evidence to suggest following a gluten free diet has any benefits. In fact a gluten free diet was found to adversely affect gut flora and immune function. Seitan is easy to prepare, 1 3/4 cup wheat gluten, 1/4 cup wheat or white flour, 1/2 cup nutritional yeast, 1 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, 1/4 teaspoon pepper, 3 tablespoons olive oil, 1 3/4 cup water and knead that all together. Get your steamer ready, when the water is boiling, divide your seitan in 4, Loosely wrapped in aluminum foil and place in steamer for 40 minutes. Another option is cutting the wheat gluten to 1 1/3 cup and adding 1 cup of mashed beans like chickpeas.
Beet BurgersThe purpose of this cookbook is to provide a variety of vegetables in a delicious way. The oatmeal absorbs any liquids, and the peanut butter helps form nice patties. The super power that beets have is it is a rich source of natural nitrates. The body converts this into Nitric Oxide (NO) which helps to open the arteries. It's how nitro-glycerian pills work and Viagra. With not enough NO, the arteries can stiffen and not perform as it was meant to. Volunteers have shown a 10 point decrease in their systolic (top number) blood pressure within hours of consuming beet juice.
Black Bean BurgerNot only are beans loaded with protein, they also contain nutrients associated with the vegetable world, like fiber, folate and potassium. Beans are low in saturated fats, sodium and free of cholesterol. Consuming beans is associated with a slimmer waistline, lower blood pressure, improved insulin levels and much more. Since beans are a great source of fiber, beans help maintain a healthy gut which is more important than many people think it is. The quality of a healthy gut is the transit time, when eating foods that lack fiber (all meat products), the transit time is very slow so the body absorbs and re-absorbs all the toxins and bacteria until it finally leaves the body. Serotonin (the good feeling neurotransmitter) is produced in the gut, 90% of your immunity system is located in your gut.
Beet HummusRoasting Beets takes about an hour, slice the tops off (save those and use instead of kale or spinach in a recipe) wash the beets, wrap them all in aluminum foil, place on a pan and roast at 440 degrees for about 50-60 minutes. A fork should easily penetrate the beet. Let cool, then just peel with your hands.
Homemade Marinara Sauce and LasagnaThis marinara sauce is the best, I've used this for 10+ years and is a family favorite. I like to add the Beyond Meat (beefy crumble) a pea protein product in lasagna or stuffed peppers or anything one would usually use ground beef. That product is about the only one that actually tastes good, better than beef (because it's "beyond beef" LOL). Zero saturated fat, and it has a very nice texture as well as taste. The picture posted with this recipe is plant based (vegan) and it looks like cheese on the top, but I used some cashew cream I had leftover from borscht (beet soup). Cashew cream is just 1 cup cashews (boil for 5-10 minutes), drain and add 3/4 cup water and 1/4 cup coconut milk (or you can use 1 cup vegetable broth), than add 2 tablespoons nutritional yeast and a pinch of salt, then blend until smooth. It thickens when refrigerated, so you may need to add water to the desired consistency. You can choose to use a whole grain lasagna pasta if desired. One other thing, this recipe calls for 4 layers of pasta. It holds up nice and if you wait to cut into the lasagna that 15 minutes, it will stand up like an awesome piece of lasagna :)
Mexican Avocado and Pumpkin LasagnaThis picture represents what happens when you don't let it cool down before slicing. You can use one can black beans and one can pinto beans if desired. Variety is the spice of life and when planning meals I try to incorporate as many different spices, vegetables, fruits and grains as possible (based on seasons and quality of produce). It's not what you eat in a day that matters as much as what is consumed over time. The most important aspect of changing the way we eat is environment. That means if there's access to a bunch of crappy foods, it's so difficult to change a diet for the better. Whether it's at work or at home. Whether family members are on board or not, makes a difference. Planning meals in advance help to mitigate the environment issues and hopefully there will be leftovers to eat for lunches. But when trying to convince other members of the family to switch to a better way to eat, is a challenge. You cannot make someone do anything. You can't convince them of the benefits of eating a healthy meal if they are not ready to change. But an evaluation by the doctor with lab work is a starting point for some. Understanding that medicines come with side effects and surgery is painful, are good reminders of why to make lifestyle changes. Reading books or watching videos from reputable sources about diet and health or seeing a health coach can assist in making changes.
Chocolate Cupcakes with Peanut Butter FrostingI am sure that you heard all about the health benefits of chocolate. The more nonfat cocoa solids a chocolate product contains, the more antioxidants it tends to contribute. For instance the Hershey's Cocoa (unsweetened) which I use in this recipe, contains.5 grams total fat (zero saturated fat). Cocoa is extremely rich in flavanols, like other plants such as tea, grapes, grapefruit and wine. What those flavonols do is promote a healthy heart and good blood flow. The caveat to all this wonderful chocolate information is the more sugar combined with the cocoa, the less these flavanols respond. Cocoa powder has zero sugar, therefore has more health benefits than a Dove milk chocolate bar.
Chocolate Tapioca PuddingTapioca is my comfort food, I loved it as far as I can remember. Oddly enough, there are some people who do like the look of the tapioca pearls! Anyway I had to add this to this cookbook. It has a minimum of sugar and the heart healthy benefits of the cocoa. Enjoy :)
I created this cookbook to change a "meat based" mindset into a "plant based" mindset. I will show you how flavorful and simple it is to prepare plant based meals and how some simple variations you can make to suit your own unique taste buds.
Preparing these meals with care and sharing these meals is an act of love for you and your loved ones.
Check out my website: http://yellowbrickroadtowellness.com
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My inspiration comes from Michael Greger, M.D. "How Not To Die", Robin Robertson, Isa Chandra Moskowitz, Dr. Weil, M.D. and "Thug Kitchen", Thank you.
10% of the proceeds will be donated to http://nutritionfacts.org
A life changing resource as well as a life saving resource, bringing about Plant Based Diet Awareness.
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