Vegetables

 Life Hacked Refried Beans Steps:

The proportions can be altered in any way. Use as much or as little beans as desired as well as any preferred type. The French actually make refried lentils.

Mexican vegan style!

Mexican vegan style!

Ingredients:

1 quart (black) beans

Juice of the beans

OR enough water to blend

1 T – 1/4 c coconut oil

In your blender add beans and water or the juice of the beans. You want to use water instead of the juice if they are from a can as canned beans have a large quantity of unnecessary salt. You are also welcome to use milk, soy milk or rice milk if desired.  Blend till smooth. Add to pan in which oil has been melted. Let cook on low for 20-40 min till the beans are thickened. Stir every 10 min. If you keep the stove on low it is not necessary to watch them much or smash them as you have eliminated all the labor by blending them.

Place Quiona Salad in center of plate, surround with black beans. Top with red pepper almond cheese.

Indian Tomato Soup

Cooked tomatoes are a great source of lycopene which is a source of vitamin A. It is great for your skin and epithelial tissue as well as inhibits the incidence of prostate cancer. The spices in this dish are excellent for your health. Almost all disease states have inflammation as a causative or resultant factor. Curcumin, the active compound in turmeric has been scientifically proven to decrease the function/activity of NF-kB, a major player in the inflammatory cascade.

Serving Suggestion: with chicken-fried tempeh

Serving Suggestion: with chicken-fried tempeh

2-3 cabbage leafs

stem of 1-2 broccoli

¼ of a beet or half a candy beet

base of celery (cut off bottom part of stalks)

1 large carrot

(may also use any other left over veggies or veggie scraps)

Simmer these ingredients in a quart of water on low for 1 hour or more until very soft.

In blender add above ingredients and:

18 oz whole canned tomatoes

½ large yellow or white onion

Simmer all ingredients on low. Add more water if needed.

Meanwhile fry in a small skillet:

2 T coconut oil

1 t whole black mustard seeds

1 t whole cumin seeds

2 t turmeric

1 scant t parsley seed

1 ½ t ground coriander

¼ t whole coriander

When fragrant, about 2 min, add to the tomato mixture and simmer on low for 20 min. You may also cook longer for greater lycopene release as convenient. Add salt to taste and drizzle with olive oil in serving bowl. Don’t leave out the fats in this dish, they will help with the absorption of the carotenoids which are fat soluble vitamins.

Raw Lentil and Spinach Soup

Marina, a raw foodist inspired me with her vibrant health to come up with this recipe. It is very strongly flavored, but will make you feel amazing. It also contains an amazing mixture of proteins (from the lentils and nuts), carbohydrates (from the spinach and lentils), vitamins/antioxidants and essential fats (nuts and olive oil). The brazil nuts contain the highest source of selenium, a mineral that is deficient in most peoples diets due to poor soil. It is essential for the glutathione enzyme for detoxification.  Raw foodists, try not to snub the olive oil. The hydroxytyrosols in it are vital antioxidants and are more potent than CoQ10 and green tea in terms of providing protective effects of oxidation to cells and DNA. Oleic acid is also an anti-inflammatory fatty acid in olive oil. Olive oil is a great source of essential mono-unsaturated fatty acids (fats). These can improve cholesterol profiles and it is highly suggested to increase intake of olive oil if you have any type of cardiovascular disease (Estruch et al., 2013).

Sprouted Lentils

Sprouted Lentils

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Ingredients

1 cup dry lentils,

soaked overnight and sprouted for five days

12 ounces spinach (raw)

1 kale leaf

juice 1/2 or 1 lemon (to taste)

1/3 c (handful) brazil nuts

1 clove garlic

¼ c parsley (about 1/3 bunch)

2 T – ¼ c olive oil

½ t sea salt

Blend all in a blender till smooth with filtered water to desired thickness.

Put in glass ball jars and carry to work for an energizing lunch.

Estruch, R., Ros, E., Salas-Salvado, J., Covas, M. I., Corella, D., Aros, F., . . . Martinez-Gonzalez, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med, 368(14), 1279-1290. doi: 10.1056/NEJMoa1200303

Mushroom and Lentil Soup

This hearty vegan soup will keep you satisfied in the cold weather. It is low calorie and has a warm earthy flavor.

Ingredients:

2 cups veggies, cooked till soft

1/4 c sprouted almonds (soaked in water overnight)

2 cups sprouted lentils (1 cup dry)

2 T fresh sage

2 T parsley

1 t tumeric

1c can or cup straw mushrooms

1 t sea salt

If you have random, old or leftover veggies that need to be eaten up, using the as a base in beans or soup is a perfect way to prevent waste and add extra nutrients. I actually used the leftover veggies from vegetable broth I made (and drank). Blend up the veggies and the almonds till completely smooth. Add to the lentils with other ingredients except parsley and 1 quart of water or more water to suit your taste. Simmer on low for 1-3 hours. Add parsley before serving If you are a gourmand and eat some cheese, some raw milk blue cheese is a wonderful savory addition. You could also add brewers yeast or dash (a sea weed) in increase your B6 or get iodine, minerals and small amounts of omega-3’s (DHA and EPA) without eating fish.

Cream of Pumpkin Butternut Soup

Prep time: 5 min

Cook time: 15 -45 min

1 medium butternut squash roasted

1 can organic pumpkin puree

½ can or ½ pint coconut milk

500 ml of water

WIth a side of steamed/sautéed kale.

WIth a side of steamed/sautéed kale.

To roast squash put in oven, WHOLE, and roast 20-30 min at 350 degrees. This may be done another day ahead of time.

Blend ingredients up until smooth. Use entire squash, seeds, skin, just removing stem. This increases nutrient content and make it easier to prepare.

Simmer on low 15 min or more, add 1 t Himalayan salt.

To serve tear up a few sage leaves in each bowl or drizzle with a tablespoon of olive oil.

Detox Coleslaw

Beet and Cabbage are very detoxifying. The glucosinolates in cabbage are converted into compounds that are anti-inflammatory and act as antioxidants. Not only does this serve to remove toxins and free radicals from your cells but also prevents cancer formation.

This salad is best made a day ahead of time to allow the flavors to meld.

1 large beet, grated

1 medium head cabbage, grated

1 head fennel, diced

2 T honey

1/2 c rice vinegar

1 t salt

1 t fennel seeds, crushed

1 t coriander seeds, crushed

Toss all ingredients and serve or store.

This recipe is a healthy version of cole slaw and is a great a side to grilled meats or roasts. For a vegetarian main dish put two cups of slaw on a plate and half a cup of chick peas on top. Drizzle with olive oil and enjoy. An addition of a hardboiled egg and perhaps some cucumber would be another great vegetarian salad. Use your imagination!

Steamed Kale

This is my favorite way to make Kale, the healthiest vegetable. The mushrooms are optional but add a nice dimension to the dish. Miso is a paste that can be found at health food stores or the asian food section/store. It contains essential probiotics that assist in maintaining a healthy digestive system. Try disolving a bit in water and using as flavoring on any fried vegetables.

5-10 mushrooms, sliced

1 clove garlic

1 bunch kale, sliced in 1 in strips

1 T miso

Heat olive oil on low, fry mushrooms in oil with garlic till softened.

Add chopped kale. Dissolve miso in 1/2 c warm water and pour over kale. Cover and let steam on low till bright green 15-10 min.

Collard Greens

1 bunch collard greens

Soak Collards in a bowl of water 10 min to wash, drain, tear up and steam greens 2 min.

Fry for 5 min till seeds are lightly brown:

¼ c sesame seeds

2 garlic cloves, crushed

Dash red pepper

1 T ghee or olive oil

At last minute add:

Juice ½ lime

Toss greens in the mixture. Serve.