It's more exciting than it sounds. I like to make this as a side dish when I go to parties that aren't vegan so I have something awesome and hot I can have at a party. I also like to make this when I have a lot of vegetables like the broccoli and mushrooms that I need to use up before they turn. When they are cold, they are a great addition to your Build a Salad Meal (see recipe under Salads).
Here it is, ready to cook.
(try to use organic ingredients where possible)
1 Tbs. coconut butter (spread with a spatula on the bottom of dish.)
1 large onion, sliced lengthwise
1 red or yellow pepper, sliced lengthwise and then halved
1 cup broccoli florets and/or broccoli stems (don't throw away the stems, they are delicious and somewhat milder than the florets. Just cut off the outside of the stem and then slice.)
1 Portobello mushroom, sliced and then cut in half. (I like them for their chewy, meaty texture.)
10 turns of sea salt or Himalayan salt.
10 turns of pepper
a generous sprinkling of Mrs. Dash Original Blend - I like Mrs. Dash as it is a good salt substitute. The table blend is good on popcorn. You can buy Mrs. Dash products from any supermarket in the spice aisle.
Reference for Nutritional Information: Rebecca Wood, The New Whole Foods Encyclopedia, Penguin Books, New York, New York, 2010.
Here's another recipe from the FMTV 21 day program. I double the amount of salad vegetables. Especially the greens, I use one small clam shell of organic mixed greens. There's enough dressing for a really big salad like the one pictured below. There's plenty for two people or it's a great salad to take to a party. If you are going to make one portion for yourself, store half the dressing in a sealable glass container and keep the avocado pit to place in the center of the dressing to stop the dressing from going brown.
(use organic ingredients where possible)
2 handfuls of bitter greens (arugula, dandelion and endive)
1 carrot, grated
1 cucumber, sliced
1/4 red onion, finely diced - the original recipe calls for 1/2 a red onion which I find too much. (And so does everyone I talk to after lunch!)
Optional: 1 radish
1 lime, juiced
1 avocado - I use a big one.
1 Tbs. apple cider vinegar - Bragg's is the best.
Pinch of cayenne pepper
1 tsp. raw honey - Fredrich's is the best.
1 handful fresh, soft herbs (works best with dill, cilantro or basil leaves)
1/4 tsp. salt
1 cup of cooked chickpeas for extra protein. Soak chickpeas for 4 hours or overnight, strain, then cook in boiling water for 30 minutes or until soft and drain and serve.
Go here to print this recipe: recipe_skin_beauty_salad.docx
Avocado is a great source of monounsaturated fatty acids, vitamin E, B-vitamins and fiber. Avocados have carotenoid lutein which is required for healthy eyes as we age.
"Energetically, honey acts upon the stomach, spleen, and lungs. It tones, soothes, and nourishes and has laxative properties. It is also useful in cases of fluid retention. Some health-care experts believe that consuming local honey may decrease the allergic response for people with pollen allergies."
Here's another great recipe from FMTV. Perfect for a Spring lunch.
(use organic ingredients where possible)
1. In a large bowl, mix together the cooked quinoa, chopped tomatoes, onion, parsley, olive oil and lemon juice. (I add my chickpeas here).
2. Mix well and add salt to taste.
3. Serve on a bed of fresh mixed greens or spinach.
Serve it as a main, a side dish or as a filling for bell peppers, lettuce cups or wraps.
Naturally gluten free, a complete protein and a source of iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber, quinoa is a nutritional powerhouse!
Go here to print this recipe: recipe_quinoa_tabbouleh.docx
His claims are true. I did lose 5 pounds in 5 days. I also lost 4 inches. It would have been more if I was able to walk more. I did do yoga, though. This is the most delicious juice fast because he incorporates fruit into his recipes. I had to resort to using the Hunger SOS on Day 2 and Day 5. I ate 1/2 an avocado in the evening with a teaspoon. The healthy fats in avocado kept me satiated and ready to sleep.
Doing a juice fast is a great way to do some Spring cleaning. It gives your digestive system a much needed rest and all your organs an opportunity to renew and repair. I highly recommend it.
This first thing in the morning hydration is from FMTV. The five day juice fast recommends a ginger shot which uses half an apple and ginger. I prefer this for my first drink of the day as I love lemons.
Reference: Rebecca Wood, The New Whole Foods, Penguin Books, New York, 2010.
Here's my version on overnight oatmeal. This is a great nutritious breakfast if you are busy as you just combine it the night before, shake it and it's ready to go in the morning. It's also great if you need multiple breakfasts that will be taken at different times, like a busy young family or breakfast for a sleepover. You can even have the children make their own as it is so easy.
Use a 1 quart jar for adults and a 1 pint jar for children. Oatmeal is great for heart health. It is a good source of iron and is rich in fiber. Non-dairy sources such as almond milk are delicious. Cow's milk is one of the most common food allergens. Chia, hemp and flax seeds contain Omega 3s, protein and fiber. Make sure you use ground flax seeds so your body can absorb them. Nuts, raw sunflower and pumpkin seeds are a good source of protein, healthy fats and minerals. Real maple syrup and raw honey are natural sweeteners. If you get your honey locally like Fredrich's Canadian Honey produced in Cedar, BC. You have the added benefit of helping you with your seasonal allergies. These bees are collecting pollen from our local island plants so it will help to build your immunity slowly and naturally.
Ingredients for an Adult Portion (1/2 recipe for kids)
1/2 cup organic oats
1 cup almond/rice or coconut milk
1 Tbs. chia seeds
1 Tbs. hemp seeds
1 Tbs. flax seeds, preferably freshly ground
1 Tbs. nuts (chopped walnuts, almonds, cashews or hazelnuts).
1 Tbs. raw pumpkin and sunflower seeds
1-2 tsp. real maple syrup or raw honey.
Just combine all the ingredients in the jar, shake to mix and store in the refrigerator overnight.
Optional: You can add homemade applesauce and cinnamon. Applesauce provides good fiber from pectin and cinnamon is good for your heart. You can also add some frozen mixed berries at night to the mix.
This is my go-to salad meal when I am in a hurry, starving and don't have time to prepare anything.
Everything in this salad is prepared ahead of time so all I have to do is assemble it. Use a bigger bowl than you need. I use about a 4 cup bowl to make my salad. The mixed greens take up a lot of room at first and it's easier for mixing at the end. Let's build one together from the bottom to the top.
Two large handfuls or more of organic mixed greens
1 cup mixed salad vegetables: eg cucumber, carrots, celery, peppers, radishes, green onion
1/2 cup roasted vegetables: e.g. onions, peppers, mushrooms, broccoli
1 cup cooked quinoa - a great vegan protein source
2 Tbs. sauerkraut - Buy refrigerated at your favorite health food store. It's a great probiotic.
1/2 an avocado - I use the other half in my morning smoothie. Loaded with healthy fats that will keep you full for a long time.
One handful mixed raw sunflower and pumpkin seeds - more Omega3 and protein
2 Tbs. hemp seeds - also Omega3 and protein
5-6 olives - read the label and watch out for preservatives (optional). Don't worry about ferrous gluconate as an ingredient which is very common in olives. It is actually Iron and has a ranking of "B" on the www.befoodsmart.com scale.
Don't be afraid to add anything else you like for example sprouts or left over roasted vegetables.
Use my Golden Yum Dressing that has flax oil in it....More Omega3!
Toss and eat. Delish!
In all the dietary recommendations in my Nutritional Pathology book. One thing for sure is to give up coffee, tea and caffeinated beverages. Caffeine is an artificial stimulant that dehydrates you. If you suffer from headaches or migraines, caffeine is the first thing off your list and water is the first thing on it. There is actually something called a caffeine withdrawal headache. I don't know about you, but if you are actually having withdrawal symptoms from a beverage, that can't be good for you.
Coffee is also the worst thing to drink first thing in the morning. You are already dehydrated from your sleep and all the metabolic clean up that is done during sleep. You want to flush out these metabolic toxins with a big glass of purified, room temperature water. This will help to support your liver and kidneys and get things moving in the morning. When you are drinking your first glass of water in the morning you will be surprised how truly thirsty you are.
I know you are thinking...that's easy to say but I'm still not giving up my coffee. You are probably also thinking, what does she know about this coffee withdrawal thing. I would have agreed with you if I hadn't experienced it for myself. I have had a long love affair with coffee. It was only when I did a five day juice cleanse and was caffeine free that I experienced caffeine withdrawal headaches.
Surprisingly, by giving up caffeine entirely, you have better mental clarity, more energy and sleep so much better. It is also good if you have stress in your life with adrenal fatigue or if you have any inflammation issues as caffeine is highly acidic. You can drink all the herbal teas you can stomach hot or cold. You can start weaning yourself off caffeine with a good quality organic decaf. Or you can buy this product featured in the picture.
Dandy Blend dandelion tea tastes and looks like instant coffee. It contains chicory root which also helps it taste like coffee. I bought mine from Pomme Natural on Aulds Road, Nanaimo. It is expensive so if you can wait, buy it on the last Wednesday of the month when they have Wow Wednesday where most products are discounted. Nevertheless, in comparison to the price of coffee it is great value. I am still trying to make a dent in my big bag and this is the first one I've had to buy.
Dandy Blend is non-GMO, gluten free, 100% caffeine free, no acidity and no bitterness. It contains over 50 trace minerals in each cup. You will also not experience caffeine withdrawal headaches when you switch to Dandy Blend. I head about this product by watching a FMTV improved lifestyle seminar and thought it sounded like a great idea. Give it a try, you'll thank yourself for it.
This is a version of the Hollyhock dressing. Hollyhock is a retreat on Cortes Island that features exceptional learning opportunities through lectures, cozy accommodations, organic vegetarian cuisine, organic gardens, yoga, nature walks and meditation.
1/3 cup apple cider vinegar
2/3 cup purified water
1/3 cup tamari
1-4 garlic cloves, minced
1/2 cup nutritional yeast flakes
1/2 cup flax seed oil
Place all ingredients in blender. (except oil) Add oil with blender running to desired consistency. For a creamier dressing add more nutritional yeast. For a thinner dressing, add more purified water. Store in the refrigerator.
I am a registered holistic nutritionist, open-minded vegan and cooking enthusiast.