So recently, I have felt very convicted to make my diet more healthy. After seeing the documentary Forks Over Knives and doing a lot more investigating, I would like to try to gradually switch over to a whole foods, plant based diet.
First of all, I strongly recommend everyone see the Forks Over Knives documentary - the information is nicely presented in an easy to understand format - (you can even check with your local library to see if they have the video or would consider getting it in). There are a number of other documentaries out there in this genera and I encourage you to watch as many as possible and do the research yourself to come to your own conclusion. These documentaries, along with more of my own research into the subject has really inspired me to try to pick more healthy recipes to share on this blog.
So, in the next few weeks you will begin to see a few more vegan recipes popping up into the meal plan. I plan to try a gradual transition by starting with 2-3 vegan meals per week. Don't be afraid, though! Just give them a try. I live in a small community and do not have access to a plethora of exotic ingredients, so the recipes that I will be choosing will have ingredients that I got from my local grocery store (Kroger) unless otherwise specified. I am not a gourmet chef and I have a toddler at home, so the recipes I plan to choose will be on the time conscious and easy to prepare side, if at all possible.
Come and join me in this journey toward a healthy lifestyle!
Learn more about Forks Over Knives: http://www.forksoverknives.com/
Friday, November 11, 2011
Sunday, November 6, 2011
Southwest Beans and Rice
For some reason, I can't locate the picture that I had for this item. The recipe was so god, that I decided that I would include it without the picture. Guess you will just have to trust me on this one :)
This recipe is very versatile. You can eat it as is, or you an put it in a whole grain flour tortilla - from there you can make a burrito, or top burritos with salsa or enchilada sauce and place in the oven for enchiladas, or you can even make quesadillas. We had a little bit of everything with this recipe. I served with a salad and topped the rice and beans with diced tomatoes, sliced avocados, chopped cilantro, and a little dollop of Tofutti (non-dairy) sour cream.
Ingredients:
Directions:
In a bowl, mix all ingredients except cheese. Scoop into a baking dish and sprinkle with cheese, if using. Bake at 350 for 20 minutes or until cheese is melted and rice is warmed through.
Recipe adapted from: http://onceamonthmom.com/southwest-rice-and-beans/
This recipe is very versatile. You can eat it as is, or you an put it in a whole grain flour tortilla - from there you can make a burrito, or top burritos with salsa or enchilada sauce and place in the oven for enchiladas, or you can even make quesadillas. We had a little bit of everything with this recipe. I served with a salad and topped the rice and beans with diced tomatoes, sliced avocados, chopped cilantro, and a little dollop of Tofutti (non-dairy) sour cream.
Ingredients:
- 2 cups cooked brown rice
- 2 cups black beans, drained and rinsed if canned
- 1 cup corn (I cut the kernels from 2 ears of corn).
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 1/2 red onion, chopped
- 0.5 cup salsa
- 1-2 teaspoons cumin
- 0.5 cup shredded cheese (optional or can use vegan cheese)
- Toppings: avacado slices, diced tomatoes, chopped cilantro, Tofutti (non-dairy) sour cream
Directions:
In a bowl, mix all ingredients except cheese. Scoop into a baking dish and sprinkle with cheese, if using. Bake at 350 for 20 minutes or until cheese is melted and rice is warmed through.
Recipe adapted from: http://onceamonthmom.com/southwest-rice-and-beans/
Pasta Primavera with Alfredo Sauce (vegan)
For some reason, I can't locate the picture that I had for this item. The recipe was so god, that I decided that I would include it without the picture. Guess you will just have to trust me on this one :)
I served this meal with a slice of whole grain garlic toast and a tossed salad. We had quite a bit of leftovers, so this recipe fed us for a few meals.
Ingredients:
1 Tbsp olive oil
1/2 cup shredded carrots
1/2 cup onion, chopped
1/2 cup red or yellow pepper, sliced or chopped
2 cups cauliflower florets, coarsely chopped
1 bunch broccoli florets, coarsely chopped
1 medium zucchini or yellow squash, sliced
1 box fettuccine pasta (whole wheat), cooked according to package directions
1 cup tomatoes, diced
1/4 cup non-dairy parmesan cheese or nutritional yeast flakes
Alfredo Sauce:
1 package Mori Nu Silken tofu, firm (this tofu is found on the shelf in the organic or international section of the grocery. It is not refrigerated.)
1 1/2 cups soy milk
1/2 tsp garlic, minced
1 Tbsp olive oil
3 Tbsp non-dairy parmesan cheese or nutritional yeast flakes (both of these items can be found in the organic section of the grocery store. The vegan parmesan cheese can be found in the refrigerator section. Nutritional yeast flakes are not refrigerated)
1 tsp salt (optional)
1 Tsp onion powder
1 tsp dried basil
1 tsp dried parsley
1/4 cup prepared pesto sauce (optional)
Directions:
Alfredo Sauce:
Place tofu, soy milk, garlic, oil, cheese/yeast flakes, salt, and onion powder in a blender; blend until smooth and creamy.
Add basil, parsley, salt (and pesto sauce, optional); stir gently.
Pour mixture into a medium saucepan; cook until heated through on medium heat, stirring occasionally.
Pasta Primavera:
Heat oil in a large skillet over medium heat. Add ionon, carrot, and bell pepper; cook until softened, about 4 minutes
Add cauliflower, broccoli, zucchini; cook until vegetables are tender, stirring occasionally; about 5 minutes.
Add cooked pasta and sauce to skillet; mix gently and cook until heated through. (Or if you prefer, place pasta on plate, top with vegetables, and then top with Alfredo sauce separately).
Top with tomatoes and non-dairy parmesan cheese/yeast flakes.
Recipe taken from: Give Them Something Better by Sarah Frian & Stephanie Howard
I served this meal with a slice of whole grain garlic toast and a tossed salad. We had quite a bit of leftovers, so this recipe fed us for a few meals.
Ingredients:
1 Tbsp olive oil
1/2 cup shredded carrots
1/2 cup onion, chopped
1/2 cup red or yellow pepper, sliced or chopped
2 cups cauliflower florets, coarsely chopped
1 bunch broccoli florets, coarsely chopped
1 medium zucchini or yellow squash, sliced
1 box fettuccine pasta (whole wheat), cooked according to package directions
1 cup tomatoes, diced
1/4 cup non-dairy parmesan cheese or nutritional yeast flakes
Alfredo Sauce:
1 package Mori Nu Silken tofu, firm (this tofu is found on the shelf in the organic or international section of the grocery. It is not refrigerated.)
1 1/2 cups soy milk
1/2 tsp garlic, minced
1 Tbsp olive oil
3 Tbsp non-dairy parmesan cheese or nutritional yeast flakes (both of these items can be found in the organic section of the grocery store. The vegan parmesan cheese can be found in the refrigerator section. Nutritional yeast flakes are not refrigerated)
1 tsp salt (optional)
1 Tsp onion powder
1 tsp dried basil
1 tsp dried parsley
1/4 cup prepared pesto sauce (optional)
Directions:
Alfredo Sauce:
Place tofu, soy milk, garlic, oil, cheese/yeast flakes, salt, and onion powder in a blender; blend until smooth and creamy.
Add basil, parsley, salt (and pesto sauce, optional); stir gently.
Pour mixture into a medium saucepan; cook until heated through on medium heat, stirring occasionally.
Pasta Primavera:
Heat oil in a large skillet over medium heat. Add ionon, carrot, and bell pepper; cook until softened, about 4 minutes
Add cauliflower, broccoli, zucchini; cook until vegetables are tender, stirring occasionally; about 5 minutes.
Add cooked pasta and sauce to skillet; mix gently and cook until heated through. (Or if you prefer, place pasta on plate, top with vegetables, and then top with Alfredo sauce separately).
Top with tomatoes and non-dairy parmesan cheese/yeast flakes.
Recipe taken from: Give Them Something Better by Sarah Frian & Stephanie Howard
Mediterranean Pizza
Ingredients:
- 1whole wheat pizza crust
- 1/3cup low sodium spaghetti/pizza sauce
- 8 - 10fresh spinach leaves
- 1cup fresh mushrooms, sliced
- 4canned marinated artichoke hearts, quartered or sliced
- 1 cup shredded mozzarella cheese, lightly sprinkled (or vegan cheese)cherry tomatoes, cut in half (about 10)sprinkling of fresh or dried Italian herbs (parsley, oregano, basil, rosemary)
Recipe adapted from: www.bhg.com/recipes
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