Lettuce Wraps with Hoisin-Mustard Tofu

Lettuce Wraps with Hoisin-Mustard Tofu (Appetite for Reduction)

Tofu
1 block (~14 oz) extra firm tofu, diced in 1/2 inch pieces
2 tsp reduced sodium soy sauce

Sauce
1 tsp sesame oil
1 red bell pepper, seeded and diced small
1 small onion, diced small
3 cloves garlic, minced
1 tablespoon minced fresh ginger
1/8 teaspoon red pepper flakes
3 tablespoons mirin
2 tablespoons hoisin sauce
2 teaspoons prepared yellow mustard

To Serve
About 12 iceberg lettuce leaves

Prepare the tofu: Preheat a cast-iron or heavy-bottomed nonstick skillet over medium heat.
Add the tofu and cook for about 10 minutes, flipping it once in a while, until it is browned on most sides. About midway through, drizzle with the soy sauce and toss to coat. (I actually think it's faster to broil it)

Preheat a separate large pan over medium heat with the sesame oil. Saute the red pepper, onion, garlic, ginger and red pepper flakes. Cook for about 10 minutes. The veggies should be soft and browned. Add the mirin and let cook for about 3 minutes. Add the hoisin and mustard, and cook for another minute.

Add the tofu to the sauce and toss to coat. Serve alongside lettuce leaves, to stuff like tacos.

Submitted by: Lindy W.

Pineapple Cashew Quinoa Stir-fry

Pineapple Cashew Quinoa Stir-fry (Veganomicon)

Quinoa:
1 cup quinoa, well rinsed and drained
1 cup pineapple juice (if you don't have this, just use water instead)
1 cup cold water
1/4 teaspoon soy sauce

Stir-fry:
4 ounces cashews, raw and unsalted
3 tablespoons peanut oil (I use canola oil)
2 scallions, sliced thinly

2 cloves garlic, minced
1 hot red chile, sliced into very thin rounds ( I omit this)
1/2 inch piece ginger, peeled and minced
1 red bell pepper, seeded and diced
1 cup frozen green peas or cooked edamame
1/2 cup fresh basil leaves, rolled and sliced in thin shreds
2 tablespoons finely chopped fresh mint
10 ounces fresh pineapple, cut into bite sized chunks
3 tablespoons soy sauce
3 tablespoons vegetable stock
1 tablespoon mirin

Directions:

For the quinoa: Combine the quinoa, juice, water and soy sauce in a medium sized pot. Cover, place over high heat, and bring to a boil. Stir a few times, lower the heat to medium-low, cover, and cook for 12 – 14 minutes until all the liquid has been absorbed and the quinoa appears plumped and slightly translucent. Uncover, fluff and let cool for at least one hour in the fridge (preferable overnight).

For the stir-fry: Use a large frypan or wok. Have all your ingredients pre-chopped and in reach. Place the cashews in the dry pan and heat over low heat, stirring them, until lightly toasted (4 to 5 minutes).

Remove the cashews from the pan, raise the heat to medium and add the oil, scallions and garlic. When the garlic starts to sizzle, add the sliced chili and ginger.

Stir-fry for about 2 minutes, then add the bell pepper and peas. Stir-fry for another 3 to 4 minutes, until the bell pepper is softened and the peas are bright green.

Add the basil and mint, and stir for another minute before adding the pineapple and quinoa.

Combine the soy sauce, vegetable stock and mirin. Pour over the quinoa mixture. Stir until the mixture is coated. Continue to stir-fry for 10 minutes (it helps to use two spoons/spatulas to scoop the quinoa around).

Submitted: Lindy W.

Curried Chickpeas with Couscous

Curried Chickpeas with Couscous (Crock pot)

Ingredients:

3 medium carrots, chopped                          ¾ t coriander
4 cups cauliflower florets                              ¼ t crushed red pepper flakes
2 cans (15 oz) chickpeas, drained                 1 c vegetable broth
1 cup frozen peas                                          ¾ c coconut milk
1 medium onion, chopped                            ¼ c chopped fresh basil
3 garlic cloves, minced                                  ¾ t salt
2 ½  teaspoons curry powder                       1 c dry couscous, prepared according to package

Directions:

In slow cooker, stir together carrots, cauliflower, chickpeas, peas, onion, garlic, curry powder, coriander, and red pepper flakes. Pour broth and coconut milk over top.

Cover and cook for 3 hours on High, or 6 hours on Low. Stir a few times during cook time.

Remove 2 cups of the mixture to a small bowl and mash -- then return mashed mixture to slow cooker. Stir. Stir in basil and salt.

Serve over couscous

Submitted by: Lindy W.

Vegetarian Chili

Vegetarian Chili (Crock Pot)

1 (28-ounce) can diced tomatoes

4 cups vegetable or chicken broth

1 (15-ounce) can black beans, rinsed and drained

1 (15-ounce) can white (cannellini) beans, rinsed and drained

1 (15-ounce) can red kidney beans, rinsed and drained

1 cup frozen baby lima beans or regular lima beans

1 cup chopped onion

1 green bell pepper, seeded and chopped

2 cloves garlic, minced

2 tablespoons chili powder

2 tablespoons dried Mexican oregano or regular oregano

2 teaspoons ground cumin

1 teaspoon ground coriander

1 to 2 teaspoons hot sauce

1/3 cup couscous

1/2 cup shredded Monterey jack cheese

1/3 cup chopped fresh cilantro leaves

Salt and freshly ground black pepper

Directions:

In a slow cooker, combine all ingredients but the couscous, shredded cheese, cilantro and salt and pepper. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.

Five to 10 minutes before serving (depending on temperature of slow cooker) add couscous, cover and cook, until couscous is tender. Season, to taste, with salt and black pepper. Just before serving, top each serving with shredded cheese and cilantro.

Submitted by: Lindy W.

Chocolate Red Devil Cake

Chocolate Red Devil Cake

Ingredients:

2 cups whole wheat pastry flour or barley flour
1 cup sugar
1/2 cup unsweetened cocoa powder
2 tsp double acting baking powder
2 tsp baking soda
2 tbs flaxseed meal
1/3 cup water
1 large beet, cooked and diced (1 cup)
1 cup water
1/3 cup baby food prunes (1 large jar)
2 tsp apple-cider vinegar
2 tsp vanilla extract
Creamy Fudge Frosting

Directions:

1. Preheat oven to 350 degrees. Use an 8 inch square baking pan, or two 9 inch round cake pans if you want icing between layers
2. In a large mixing bowl, place flour, sugar, cocoa powder, baking powder, and baking soda and whisk until combined
3. Place flaxseed meal in a dry blender. Add 1/3 cup water and blend about 30 seconds, until mixture is gummy. Add beets, water, prunes, vinegar, and vanilla and process 1-2 minutes, until frothy and well blended.
4. Mix liquid into dry ingredients. Stir until combines then quickly spoon batter into pan.
5. Bake 35-40 min, until a toothpick inserted into center comes out clean.  Cool for at least 30 min. Spread cooled cake with Creamy Fudge Frosting.

Creamy Fudge Frosting

Ingredients:

1 12.3 oz. package light extra-firm tofu
1/3 cup maple syrup, agave, or honey
2 tbs unsweetened cocoa powder
1 tbs vanilla extract

Directions:

Comine all ingredients in a food processor and process until smooth.  Ice thickly on Chocolate Red Devil Cake. Even though it seems runny, frosting stays on.

Submitted by: Kim W.

Luscious Lemon Cake

Luscious Lemon Cake

Ingredients:

Egg replacer for 2 eggs (2 tbs flaxseed meal mixed with 6 tbs water, or 1 tbs Ener-G egg replacer mixed with 4 tbs water.)
3/4 cup (or less) brown sugar
2 tbs fresh lemon juice zest of 1 lemon
3/4 cup oat, almond, or nonfat soy milk
1/2 cup applesauce
2 tsp vanilla extract
1 1/2 cup whole-wheat flour
1 tsp baking soda
1 lemon half
granulated sugar

Directions:

1. Preheat oven to 350 degrees
2. Mix egg replacer and water in a large bowl.  Add brown sugar, 2 tbs of lemon juice, lemon zest, milk, applesauce, and vanilla and stir well.
3. Mix flour and baking soda in a small bowl, then add to liquid and mix well.
4. Spoon into an 8 inch square baking pan and bake for 40 mins, or until a toothpick inserted in center comes out clean.
5. Cool a little. Squeeze the juice from half a lemon (or more, if you like) over cake and sprinkle with granulated sugar.

Submitted by: Kim W.

Mixed Berry Cobbler

Mixed Berry Cobbler

Ingredients:

6 cups fresh or frozen berries (boysenberries, blackberries, raspberries, or a mixture)
3 tablespoons whole wheat flour or barley flour
1/4 cup sugar, maple syrup, agave, or honey

Topping:

1 cup whole-wheat flour or barley flour
2 tbs sugar or maple syrup
1 1/2 tsp baking powder
2/3 cup oat, almond or non-fat soymilk
2 tsp vanilla extract

Directions:

1. Preheat oven to 375 degrees
2. Spread berries in a 9 inch square non-stick baking dish and mix in flour and sugar
3. Bake about 15 min. until hot
4. While berries are heating, prepare topping: mix flour, sugar, and baking powder. (If using maple syrup, add that in the next step.)
5. Mix milk and vanilla together and stir into batter until it is smooth.
6. Spread batter evenly over hot berries (don't worry if they are not completely covered), then bake for 25-30 min, until golden brown.

Submitted by: Kim W.

Chocolate Mousse

Chocolate Mousse

Ingredients:

1 12.3 oz. container light silken tofu, firm or extra firm
1/3 cup maple syrup, honey or sugar
2 tablespoons unsweetened cocoa powder
1 tsp. vanilla extract

Directions:

Place all ingredients in a blender and process until smooth.  Refrigerate or freeze 2 hours before serving.  Serve in small bowls with little spoons and savor every bite.

Submitted by: Kim W.

Oatmeal Maple Cookies

Oatmeal Maple Cookies

Ingredients:

1 cup oats
2/3 cup oat bran
2 tablespoons flaxseed meal
1/3-1/2 cup raisins
1/3 cup maple syrup, brown sugar, agave or honey
1/2 cup oat milk or water
1 tablespoon vanilla extract

Directions:

1. Preheat oven to 350 degrees
2. Toast oats until golden brown. Watch carefully so they don't burn
3. While oats are toasting, put remaining ingredients in the above order in a medium bowl. Add toasted oats and mix well.
4. Put 10-12 tablespoons of dough on a nonstick baking sheet and flatten with the back of a fork.
5. Bake for 25 min. or until slightly golden on edges. Check often to prevent burning.

Submitted by: Kim W.

Energy Bites

Energy Bites

Ingredients:

1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tsp vanilla

Directions:
Mix everything above in a medium bowl until thoroughly incorporated.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls and enjoy!

Store in an airtight container and keep refrigerated for up to 1 week.

Submitted by: Kim W.

Banana Carrot Smoothie

Banana Carrot Smoothie

Ingredients:

2 cups dairy free milk of choice
two big handfuls of carrots
2 big handfulls of spinach or kale
1 large banana
2 cups frozen fruit of choice

Directions:

Throw all ingredients into a blender in the order listed and blend until smooth.  Grab a straw and enjoy!

Submitted by: Kim W.

Banana Blueberry Muffins

Banana Blueberry Muffins

Ingredients:

3 ripe bananas
1/4 c. applesauce
1/2 c. organic raw sugar
1/2 c. organic brown sugar
2 cup whole wheat flour
1 tsp. salt
1 tsp. baking soda
1 tbl. cinnamon
1 tsp ground nutmeg
1/2 tsp. ground ginger
1 c. frozen blueberries (unless you have fresh!)

Directions:

Mix it all together and bake at 360 degrees for about 17-20 minutes (depending on how your oven cooks.)  Let them stand for a minute and then ENJOY! They are seriously SO good!

Submitted by: Kim W.

Granola Bars

Granola Bars

Ingredients:

4 1/2 cups rolled oats
1 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon vanilla extract
2/3 cup peanut butter
1/2 cup honey or agave
1/3 cup packed brown sugar
2 cups assorted chocolate chips, raisins, nuts etc..

Directions:

1. Preheat oven to 325 degrees F (165 degrees C). Lightly grease one 9x13 inch pan.
2. In a large mixing bowl combine the oats, flour, baking soda, vanilla, butter or margarine, honey and brown sugar.  Stir in the 2 cups assorted chocolate chips, raisins, nuts etc.
3. Lightly press mixture into the prepared pan. Bake at 325 degrees F (165 degrees C) for 18 to 22 minutes or until golden brown.  Let cool for 10 minutes then cut into bars.  Let bars cool completely in pan before removing or serving.

Submitted by: Kim W.

Roasted Veggies with Caulipots and Gravy

Roasted Veggies with Caulipots and Gravy

Ingredients:

1 large onion
8 cloves of garlic
2 handfuls baby carrots
4 stalks of celery, chopped
1 medium zucchini, chopped
1 medium yellow squash, chopped
Any other veggies you like to roast

Directions:

1. Preheat oven to 400 degrees.
2. Place all chopped veggies into a 9x13 pan and toss with onion flakes, garlic powder, pepper, and cumin to taste.
3. Roast in oven for 45 minutes to an hour.

Caulipots:

6 potatoes, any variety will do
1/2 head of cauliflower
Dried onion flakes
Garlic powder
Pepper

Directions for Caulipots:

1. Cut up potatoes and boil for 20 minutes
2. Add chopped up cauliflower for another 20 minutes
3. Drain and mash together adding dried onion flakes, garlic powder, and pepper to taste.  You can also add, curry powder for a little kick.

Gravy:

3 tablespoons whole wheat flour
2 cups water
1 tablespoon Bragg's Liquid Aminos or low sodium soy sauce
1 tsp. onion powder
1 tsp. garlic powder
1/8 tsp. marjoram
1/4 tsp. ground turmeric
1 tsp. dried parsley flakes

Directions for Gravy:

1. Brown flour in a nonstick pan, stirring occasionally. Do not burn.
2. Stir in water slowly.
3. Add remaining ingredients and simmer for 15 minutes, stirring constantly.

(pg. 170 of "Prevent and Reverse Heart Disease")

Submitted by: Kim W.

Best Black Bean Soup

Best Black Bean Soup

Ingredients:

2 cups dry black beans, or 3 15 oz. cans black beans, rinsed and drained
4 cups water or vegetable broth
1 large onion, chopped
10 medium garlic cloves, chopped
2 teaspoons ground cumin
2 medium carrots, diced
1 cup chopped bok choy
1 large bell pepper, chopped
1 1/2 cups orange juice
2 medium tomatoes, diced
1 large sweet potato, steamed and cubed
Black pepper to taste
Cayenne, to taste
Green onions, chopped
Cilantro, lots!
Salsa

Directions:

1. Soak beans overnight or for at least 4 hours in plenty of water. Place soaked beans in a heavy soup pot with 4 cups of water or broth.  Bring to a boil, cover, and simmer about 1 1/4 hours, or until beans are tender. (If using canned beans, skip this step.)

2. In a wok, stir-fry onions, half the garlic, the cumin, and carrots until just tender.  Add bok choy, the remaining garlic, and bell pepper.  Stir-fry another 10-15 minutes, until everything is tender.

3. Add vegetable mixture to beans, craping bowl carefully.  Stir in orange juice, diced tomatoes, and sweet potatoes.  Add black pepper and cayenne pepper.

4. Puree some or all of soup in batches in a food processor or blender.

5. Simmer over low heat for 10-15 minutes.  Serve topped with chopped green onions, cilantro, and salsa.  The salsa really adds the punch!


(From the book, "Prevent and Reverse Heart Disease" by Caldwell B. Esselstyn, Jr., M.D. pg. 190)

Submitted by: Kim W.

Plant Strong Pizza

Plant Strong Pizza

Ingredients:

2 Kabuli crusts (or whole grain crust)
1 Jar pasta sauce
8 ounces frozen spinach, thawed, rinsed and drained
1/2 cup fresh whole basil leaves
2 green bell peppers, diced
2 cups broccoli florets
1/2 cup sliced mushrooms
1 onion, diced
2 cloves garlic, minced
1/4 cup finely ground raw cashews

Directions:

1. Preheat oven to 425 degrees
2. Generously spread sauce on the crusts, layer with remaining ingredients.
3. Top with cashews or a sprinkling of nutritional yeast.
4. Cook on parchment lined cookie sheet or pizza stone for 15 minutes.

Submitted by: Kim W.

Vegan Portobello Burger

Vegan Portobello Burger

Ingredients:

1 portobello mushroom caps
Red onion slices
Fresh baby spinach
Bell pepper slices
Whole wheat hamburger bun

Directions:

1. Preheat oven to 425 degrees and grill mushrooms for 20 minutes.
2. Layer everything on a bun, then eat and enjoy!

Submitted by: Kim W.

Vegan French Toast

Vegan French Toast

Ingredients:

1/2 cup oat, almond, or nonfat soy milk
1 ripe banana
1 tablespoon nutritional yeast flakes (optional)
1 teaspoon vanilla extract
A pinch of ground nutmeg
5 slices whole-wheat or whole-grain bread

Directions:
1. Whirl first five ingredients in a blender until smooth, then pour into a shallow bowl.
2. Dip both sides of bread in mixture.
3. Cook on a preheated non-stick griddle until browned on both sides or on a nonstick baking sheet in a 400 degree oven, turning once, until grown on both sides.

(From the book, "Prevent and Reverse Heart Disease" by Caldwell B. Esslstyn, Jr., M.D. pg 132)

Submitted by: Kim W.

Awesome Almost All Orange Soup

Awesome Almost All Orange Soup

Ingredients:

1 large acorn squash, baked, seeded, and cut into chunks
2 sweet potatoes or yams, baked, peeled, and cut into chunks
1 large onion, chopped
3 large carrots, chopped
3 ribs celery, chopped
6 garlic cloves, chopped
2 cups red lentils
8 cups water
1 tsp. dried rosemary
1/4 tsp. crushed red pepper
3 or 4 handfuls fresh spinach (more if you wish) or chopped kale, spines removed
3 zucchini, chopped
1 large red bell pepper, chopped
1 bunch cilantro
3 green onions, chopped

Directions:

1. Preheat oven to 350 degrees
2. Bake acorn squash and sweet potatoes for up to 1 hour, until soft
3. In a large soup pot, over medium high heat, stir-fry onion, carrots, celery, and garlic until onion is soft and carrots are beginning to soften.  Add a little water if anything seems to stick. (to save time, skip this step and go straight to step 4.)
4. Add red lentils, 8 cups of water, rosemary, and crushed red pepper.  Increase heat to high and bring to a simmer.  Reduce heat to low and simmer 20 mins, until lentils have almost all dissolved.
5. Add acorn squash and sweet potatoes to the pot and mash into the soup. (A potato masher works well.) Cook 10 mins more.
6. Add spinach and stir into the soup until it wilts.  If you use kale, it needs to cook a little longer than spinach.
7. Stir-fry zucchini in a nonstick pan over high heat until just beginning to brown, add red pepper and stir-fry 1-2 mins. more. (If you are in a hurry, you may omit this step; add uncooked zucchini and red pepper in step 6.)
8. Add cilantro and green onions before serving.

(From the book, "Prevent and Reverse Heart Disease" by Caldwell B. Esselstyn, Jr., M.D. pg. 188)

Submitted by: Kim W.

Mushroom Ratatouille

Mushroom Ratatouille

Ingredients:

2 large onions
3 garlic cloves
16 oz. button mushrooms, large ones, halved
7 oz. shiitake mushrooms, thickly sliced
1 eggplant, peeled and chopped into 1 inch pieces
3 tomatoes
1 tsp. dried thyme
1 tsp. dried basil
1 tsp. pepper
1/2 cup vegetable broth
Cilantro or parsley, chopped

Instructions:

1. Preheat oven to 375 degrees
2. Place all ingredients except cilantro in a roasting pan or other pan with sides.  Stir and cook uncovered for 50 minutes. If it cooks a little longer, the dish is even better.  If it gets a little dry, add a bit more broth or water.  Before serving, stir in as much cilantro or parsley as you dare.

Note: If you don't have shiitake mushrooms, any variety works well in this recipe

Submitted by: Kim W.

Veggie Wrap

Veggie Wrap

Ingredients:

Whole wheat pita or tortilla
Spinach or green leafy lettuce
Sliced tomatoes
Sliced red onion
Sliced bell pepper of any color
Sliced cucumber
Avocado

Instructions:

Layer everything on one side of the pita or tortilla, fold up, and enjoy! This is a really quick and easy lunch that is easy to pack up and take on the go.

Submitted by: Kim W.

Rip's Big Bowl

Rip's Big Bowl

Ingredients:

1/4 cup raw old-fashioned oats
1/4 cup Grape Nuts or Ezekiel brand equivalent
1/4 cup bite-sized Shredded Wheat
1/4 cup Uncle Sam cereal
1 tbs. ground flax seed meal
2 tbs raisins
2 tbs walnuts
1 banana sliced
1 kiwi sliced
Segments of one grapefruit and juice
3/4 cup milk substitute of choice

Instructions:

Toss all ingredients except the grapefruit and milk substitute into a bowl.
After cutting grapefruit in half, use a small, sharp knife to remove the segments.  Add segments to the top of the bowl and squeeze in the juice.
Top the bowl with milk substitute.

Variations: In a pinch, simply add water (the fruits blend with the water and give it a sweet taste)

Submitted by: Kim W.

Black Beans and Rice

Black Beans and Rice

Ingredients:

2 cups brown rice, uncooked
3 15 oz. cans black beans
2-3 tomatoes, chopped (2-3 cups)
1 onion of any variety
1 16 oz. package frozen corn, thawed under hot water
1-2 red, yellow, or green bell peppers, seeded and chopped
1 cup grated or matchstick carrots
1 8 oz. can water chestnuts
1 bunch cilantro
1 bunch arugula (sometimes I use kale or spinach)
Low sodium tamari or low sodium soy sauce or Bragg Liquid Aminos
Salsa

Directions:

1. Cook brown rice following package directions
2. Heat beans either in their liquid or, drained and rinsed in a little water
3. Put all chopped veggies in individual dishes.
4. To serve, start with a base of rice, add beans, and pile your plate high with veggies. Top it all with salsa or a sprinkle of low sodium tamari/soy sauce or Bragg Liquid Aminos. If you have leftovers, use them for salad the next day, adding balsamic vinegar.  Or use the left overs in a sandwich or wrap with a no-tahini hummus, a slice of tomato, and lettuce.  Heaven!

Submitted by: Kim W.

(From the book, "Prevent and Reverse Heart Disease" by Caldwell B. Esselstyn, Jr., M.D. pg. 220)

Banana Oatmeal Pancakes

Banana Oatmeal Pancakes

Ingredients:

1 1/4 cup old fashioned oats
1/2 cup organic whole wheat flour
2 tsp. baking powder
1/2 tsp. sea salt
1 1/2 cups soy milk (or dairy free milk of choice)
2 ripe bananas

Directions:

Blend all the ingredients in a blender, except the bananas.  Now add the bananas and continue to blend (in blender) until the bananas are smooth.  Pour onto a hot griddle (lightly oiled with olive oil or coconut oil) and cook.  Once the pancake bubbles on one side, it's time to flip it to the other.  This makes a dozen, medium-sized pancakes, serving 4 people.

Submitted by: Kim W.

Pineapple Stir-fry

Pineapple Stir-fry

Ingredients:

1 large onion, chopped
3 garlic cloves, chopped
2 tsp, peeled, chopped, fresh ginger
1 10 oz. box mushrooms, sliced
2 red bell peppers, seeded and cut in 1 inch chunks
2 zucchini, sliced
3-4 leaves bok choy
1 fresh pineapple, diced
1 jalapeno pepper, seeded and chopped
2 tbs. brown rice vinegar
Pepper to taste

Directions:

1. In a non-stick sauce pan stir fry onion, garlic, and ginger in pineapple juice, water or vinegar (no oil) until onion begins to soften.
2. Add mushrooms and cook until softened.
3. Add red peppers, zucchini, and bok choy.  Cook until warmed through.
4. Mix pineapple, jalapeno, pepper, and vinegar in a small bowl and add to vegetables in saucepan.  Cook until mixture is warmed through.  Serve on top of brown rice.

Submitted by: Kim W.
(From the book, "Prevent and Reverse Heart Disease" by Caldwell B. Esselstyn, Jr., M.D. pg 238)

Bean & Artichoke Salad

Bean and Artichoke Salad

Ingredients:

1 large tomato, chopped (2 cups)

1 red bell pepper, seeded and chopped (1/2 cup)

1 small red onion, chopped (1/2 cup)

1 cup chopped parsley or cilantro

1 19 ounce can red kidney beans, drained and rinsed

1 15 ounce can garbanzo beans, drained and rinsed

1 14 ounce can quartered artichoke hearts, drained and rinsed

2 tbsp lemon juice

1 tbsp balsamic vinegar

1 1/2 tsp spicy brown mustard (or other mustard or your choice)

1 tsp dried basil

1 tsp dried oregano

1 tsp dried thyme

1 garlic clove, minced

Directions:

1. Combine first seven ingredients in a large bowl

2. Combine remaining ingredients in a small bowl, stir with a whisk and pour over bean mixture.  Chill before serving.

Submitted by: Kim W.

(From the book, "Prevent and Reverse Heart Disease" by Caldwell B. Esselstyn, Jr. M.D. pg. 139)

Oatmeal

Breakfast Oatmeal

1/2 cup Old Fashioned Rolled Oats

2 TB flax seed meal

2 TB wheat germ

Agave or honey to taste

blueberries

banana

Directions: Place oatmeal, flax seed meal, and wheat germ in a microwave safe bowl and microwave on high for 1 1/2 minutes. Remove from microwave, add agave/honey and cover with non-dairy milk of choice, blueberries, and bananas. Enjoy

Submitted by: Kim W.

RS Smoothie Recipe #2

Smoothie Recipe #2

1 to 1 1/2 cups orange juice

1 1/2 cups plain Greek yogurt

6 strawberries

1 cup chopped kale

1 banana

1 hand full mango chunks

1/2 cup blueberries

1 tablespoon chia seeds

1/2 teaspoon spirulina

Submitted by: Sierra V.

RS Smoothie Recipe #1

Smoothie Recipe #1

1 to 1 1/2 cups orange juice
1 1/2 cups plain Greek yogurt
1 cup chopped kale
5 strawberries
1 banana
1 cup raspberries or blueberries
1 tablespoon chia seeds
1/2 teaspoon spirulina
a little water if too thick

Submitted by: Sierra V.

RS Juice Recipe #2

Juice Recipe #2

2-4 Gala apples
4 stalks celery
2 hand fulls kale
1 hand full spinach
2 large carrots
6 strawberries

Submitted by: Sierra V.

RS Juice Recipe #1

Juice Recipe #1

2 hand fulls kale
4 sprigs parsley
2-4 Granny Smith apples
1 inch piece ginger
1 teaspoon lemon (after juicing-to taste)
honey (after juicing-to taste

Submitted by: Sierra V.

Apple-Pear Salad With Lemon-Poppy Seed Dressing

·         1 (16-oz.) package romaine lettuce, thoroughly washed

·         1 (6-oz.) block Swiss cheese, shaved 

·         1 cup roasted, salted cashews 

·         1/2 cup sweetened dried cranberries

·         1 large apple, thinly sliced 

·         1 large pear, thinly sliced 

Preparation

1.     1. Toss together first 6 ingredients in a large bowl; serve with Lemon-Poppy Seed Dressing.

·       Lemon-Poppy Seed Dressing

Original recipe makes 4 servings

·         3 tablespoons apple cider vinegar

·         2 tablespoons fresh lemon juice

·         2 teaspoons Dijon mustard

·         2 teaspoons honey

·         1/2 teaspoon onion powder

·         1/4 teaspoon kosher salt

·         1/2 cup grapeseed oil or olive oil

·         2 tablespoons poppy seeds

Directions

• Whisk together vinegar, lemon juice, mustard, honey, onion powder, and salt in a bowl. Slowly drizzle in grapeseed oil, whisking constantly, until combined. Stir the poppy seeds into the mixture.

Submitted by: Leslie E.

Chicken, Veggie, and Rice Casserole Freezer Meal or Fresh

Chicken, Veggie, and Rice Casserole

2 cups cooked rice           

1 cup chopped broccoli                 

1 cup chopped cauliflower

2 large carrots, thinly sliced      

4 tsp. olive oil, divided                 

½ onion, finely diced

2 cloves of garlic, minced   

1 tsp. ground thyme        

 ½ tsp. poultry seasoning                  

1 ½ tsp. Italian seasoning, divided    

 1 tbsp. dried parsley         

 ½ tsp. garlic powder

salt and pepper to taste               

½ cup chicken broth (or ½ cup water with ½ tsp. chicken boullion)   

 2 chicken breasts, cut into small cubes   

½ cup sour cream (don’t use fat free)

½ cup grated asiago or parmesan cheese                 

1/2 cup shredded Italian blend cheese

1/2 cup shredded cheddar             

2 slices bread (use food processor to make bread crumbs                              

Directions:

1. Heat 2 tsp. oil in nonstick skillet (large) or wok and sauté cauliflower, broccoli, carrot, garlic, and chicken until vegetables are slightly tender. Add 1 tsp. oil and onions. Sauté 5 more minutes, adding thyme, poultry seasoning, Italian seasoning, and salt and pepper in turn. When chicken is cooked through, combine chicken and vegetable mixture with cooked rice.

2. In a small bowl, combine sour cream and chicken broth until smooth. Then stir in asiago/parmesan and Italian blend cheese. Add to rice mixture.

3. Finally, combine bread crumbs, garlic powder, parsley, and a little salt and pepper and set aside.

4. Coat a 9 x 13 disposable foil pan with cooking spray.  Spoon in rice mixture and press down to distribute evenly. Sprinkle cheddar cheese and bread crumbs on top.

5. Cover with foil (double wrapped) and write on the date prepared. Use within 3 months.

6. When ready to serve, defrost then bake at 375 degrees for 25 minutes covered then another 10 minutes uncovered.

Submitted by: Leslie E.

Tassajara Warm Red Cabbage Salad

Tassajara Warm Red Cabbage Salad Recipe

1/2 cup sunflower seeds
1 teaspoon natural cane sugar (or brown sugar)
fine grain sea salt

2 tablespoons extra-virgin olive oil
1 red onion, diced
3 medium cloves garlic, minced

1 pound head of red cabbage or radicchio, quartered and cut into thin ribbons

1 teaspoon fresh rosemary, minced
2 ounces golden raisins (or other plump, chopped dried fruit)
1 1/2 tablespoons balsamic vinegar
2 ounces feta cheese, crumbled

a bit of freshly grated Parmesan cheese, to garnish

Roast the sunflower seeds in a dry skillet over medium heat until golden brown. Sprinkle on the sugar, and a couple pinches of salt. Stir until the sugar melts and coats the seeds (you pan will need to be hot enough). Transfer the seeds immediately to a plate so they don't stick to the pan. Set aside.

Heat the olive oil in a large skillet and saute the onion for a minutes or two with a couple pinches of salt. Stir in the garlic, and the cabbage, and a few more pinches of salt. Stir and cook for just a minute or so, or until the cabbage softens up just a touch. Then stir in the rosemary, most of the raisins, and the vinegar. The cabbage will continue to get more and more tender even after you remove it from the heat, so keep that in mind, and do your best to avoid overcooking it - where it collapses entirely. Fold in half of the feta cheese, most of the sunflower seeds, then taste. Season with more salt if needed. Serve garnished with the remaining raisins, feta, sunflower seeds and Parmesan cheese.

Serves 4 to 6.

Prep time: 10 min - Cook time: 10 min

Submitted by: Leslie E.

Lentil Soup

Lentil Soup

·         2 tablespoons olive oil

·         2 large onions, cubed

·         1 teaspoon minced garlic

·         3 carrots, diced

·         2 stalks celery, diced

·         3 1/2 cups crushed tomatoes

·         1 1/2 cups lentils - soaked, rinsed and drained

·         1/2 teaspoon salt

·         1/2 teaspoon ground black pepper

·         3/4 cup white wine

·         2 bay leaves

·         7 cups chicken stock

·         1 sprig fresh parsley, chopped

·         1/2 teaspoon paprika

·         1/2 cup grated Parmesan cheese

Directions

1.    In a large stockpot, saute the onions in oil until they are glossy. Stir in garlic, paprika, celery, carrots, and saute for 10 minutes.

2.    Once the vegetables have sauteed for 10 minutes stir in tomatoes, chicken stock, lentils, bay leaves, salt, and pepper. Stir well, then add the wine and bring the mixture to a boil. Slowly reduce the heat and cook for 1 hour on low to medium heat; or until the lentils are tender.

3.    Sprinkle the soup with parsley and Parmesan (optional) before serving.

(get white cooking wine in the baking aisle usually--not the wine section!)

Submitted by: Leslie E.