EAT YOUR SPINACH
Among the World's Healthiest vegetables, spinach comes out at the top of
our ranking list for nutrient richness. Rich in vitamins and minerals,
it is also concentrated in health-promoting phytonutrients such as
carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to
provide you with powerful antioxidant protection. Calorie for calorie, leafy green vegetables like spinach with its
delicate texture and dark green color provide more nutrients than any
other food.
Vegan Tofu Scramble
Calories: 351. Save calories and replace the oil with vegetable broth when cooking tofu scramble.
A go-to protein source for vegetarians, vegans and meat eaters alike, tofu is a nutritious food made from soybeans. I would NOT eat any pre-pakaged tofu foods such as nuggets and patties etc. those are just bad. However, I do like Firm Non-GMO tofu in blocks, which I slice and bake on parchment paper with no oil. Also, I like Silken Soft Non-GMO tofu for breakfast scrambles.
Calories: 351. Save calories and replace the oil with vegetable broth when cooking tofu scramble.
A go-to protein source for vegetarians, vegans and meat eaters alike, tofu is a nutritious food made from soybeans. I would NOT eat any pre-pakaged tofu foods such as nuggets and patties etc. those are just bad. However, I do like Firm Non-GMO tofu in blocks, which I slice and bake on parchment paper with no oil. Also, I like Silken Soft Non-GMO tofu for breakfast scrambles.
Excellent Tofu Scramble.
Get the recipe. Click Here.
Please do not add oil to any tofu scramble,
saute veggies in water or vegetable broth and then add in tofu.
Get the recipe. Click Here.
Please do not add oil to any tofu scramble,
saute veggies in water or vegetable broth and then add in tofu.
Also, I recommend a dash of turmeric into a scramble. Delicious. :)
Crispy fat free hash browns add to a terrific healthy breakfast. Simply grate potatoes using the large holes of a traditional cheese grater. Cook the hash browns in the oven by putting them on a piece of parchment paper on a baking sheet, and cooking at 400 degrees F for 10 to 15 minutes, then flipping them over and cooking for an additional 10 to 15 minutes, watching that they don’t over-brown. I bake two big potatoes the night before and put them in the fridge. The next morning, I shred them onto the parchment paper, season them and bake them for 15 minutes on each side. They always brown and crisp up nicely.
Hash Browns
The reputation of potatoes as fattening comes from the way they are
usually cooked. It is the fat that they are cooked in (oily gravy or fried)
or added at the table in the form of butter of cream, that is the real
culprit! Potatoes are NOT fattening. Potatoes are best had boiled, steamed, grilled, roasted, and baked.
Thus, potatoes can be cooked without butter or oil and mixed with other
vegetables. Also, serve them topped with oil free substitutes, such as vegan non- cheese sauce or a vegan oil free gravy. We don't have to give up fries because they can be baked in the oven on parchment paper with no oil turning them into crispy goodness.
Good Potato Facts
Country Gravy
Country Gravy - Vegan and Oil Free by Jeanine
New Earth Wellness's Jeanine shows us healthy ways to prepare healthy foods. Her uncle, Dr. Milton G. Crane MD was Director Of Research at
Weimar Institute for over 20 years where he taught patients and staff.
He proved with science that a whole unrefined plant diet is ideal for
good health.
Lunching Healthy
Eating a salad for lunch or as a side dish to your sandwich, instead of fries or chips, is an easy, healthy change you can make right now. Salads help you meet your nutritional needs by providing vitamins, minerals and fiber, and they may help you manage your weight.
Eating a salad for lunch or as a side dish to your sandwich, instead of fries or chips, is an easy, healthy change you can make right now. Salads help you meet your nutritional needs by providing vitamins, minerals and fiber, and they may help you manage your weight.
Avocado Salad
Yes, it’s true, avocados are high in fat. But it is good fat. Our bodies need the good fat. A 1 ounce serving of avocado contains 4.5 grams of fat, 2.5 grams of
carbs of which 2 are fiber, and less than 1 gram of protein. Of the 4.5 grams, only half a gram is saturated fat. The rest are “heart
healthy” fats – 3 grams of monounsaturated fats, and the rest
polyunsaturated. Bottom line: Fear not the fats in avocados.
Vegan Ranch Dressing
1/3 cup silken tofu
2/3 cup soy milk
1/4 tsp. garlic powder
1/8 tsp. onion powder
1/4 tsp. salt
1 tsp. dried parsley
1 tbsp. fresh lemon juice
black pepper to taste
Put all ingredients into a blender or food processor and blend until smooth.
Vegan Ranch Dressing
2/3 cup soy milk
1/4 tsp. garlic powder
1/8 tsp. onion powder
1/4 tsp. salt
1 tsp. dried parsley
1 tbsp. fresh lemon juice
black pepper to taste
Put all ingredients into a blender or food processor and blend until smooth.
Wraps Vegan Style
Collard leaves are very
low in calories (provide only 30 calories per 100 g) and contain no
cholesterol. Fresh collard leaves are also rich in
vitamin-C, provides about 59% of RDA per 100 g. Vitamin-C is a powerful
natural anti-oxidant that offers protection against free radical injury
and flu-like viral infections. Try a collard green wrap with hummus and veggies. Try not to overload the veggies it will be easier to fold the wrap. After I clean my collard green, I microwave it for 15 seconds to steam it. It makes it easier to fold.
How to Make Collard Wraps
Hummus for Anytime
Easy Lunch or Dinner Meals
Vegan Pad Thai (Oil Free)
Fried Rice (Oil Free)
Rice is one of the oldest cultivated crops, first mentioned in history as far back as 2800 BC in China.
Rice is an excellent source of energy. It
is comprised of 77.5% carbohydrate; carbohydrate is one of the human
body's two main sources of energy, the second being fat. Rice is an excellent food source, low in
fat and high in starchy carbohydrate. Rice is packed full of vitamins
and minerals and provides an excellent source of vitamin E, B vitamins
(thiamin, niacin) and potassium. Brown rice and basmati rice have medium or
low GI values, and are not associated with increasing risk factors for
weight gain and diabetes. Rice has been found to be very easy to digest.
It is low in fat, low in cholesterol, high in starch, and has a high
nutritional content.
Southwestern Winners
Potato Croquettes
Southwestern Winners
Baked Spanish Rice (OIL FREE)
Refried Beans, Tortillas, Mexican Rice - (OIL FREE)
Here is what my tortillas look like. I roll my tortillas out with a rolling pin and I use a sauce pan lid to cut them out into circles because I am a neat freak and cant stand odd shaped tortillas. LOL.
Tortilla Oil Free Recipe2 cups flour
1 1/2 teaspoon baking powder
1 teaspoon salt
3/4 cup warm water
Combine in food processor. Cover dough with a damp cloth or paper towel and let sit for about an hour. Separate into 8 balls, roll out. Cook tortillas on medium high heat in a non stick skillet with no oil for about 25 seconds each side.
Dessert Anyone?
Vanilla Pudding
2 cups non-dairy milk of choice
3 TB cornstarch
1/3 cup organic sugar (date sugar or coconut sugar)
1/8 tsp salt
1 TB Vanilla Extract
Try adding a dash of cinnamon for extra deliciousness.
I hope that you enjoyed the recipes, videos and food facts. I encourage you to try a healthy change in your daily food intake by cutting out the oil fats, dairy, and meats. Give up fast food and try new meals that are made up of vegetable, potatoes and grains. You can cook without oil, it can be done. God bless you. :)
