Grandma’s Chili (Vegetarian Style)

What is the perfect dinner for a cold winter evening? A steaming bowl of heart healthy chili! This recipe will provide mega protein and fiber with very little fat and calories. It’s a very simple recipe made with common ingredients, and is delicious with or without the optional ingredients. As a bonus, you can also throw everything in your crockpot and let it cook on LOW all day. Dinner will be ready when you return home!

Ingredients:

1 large onion, chopped and sautéed in 1 Tbsp oil (if you have the time)

1 large can tomato sauce

1 large can kidney beans

1 Tbsp. chili powder

1/4 tsp. ground black pepper

1 1/2 tsp. sea salt

Optional Ingredients (use any or all as desired):

1 tsp. ground cumin

1 tsp. sweetener

1 Tbsp. vinegar

1 – 3 cloves minced garlic

1 chopped red bell pepper

a little cayenne pepper or Tabasco Sauce (to warm you from the inside out!)

Method:

Cover and simmer all ingredients for 45 minutes, stirring occasionally.

Add 1 pkg. Morning Star Farms (frozen meat substitute) Crumbles, and cook for an additional 15 minutes to heat crumbles. Remove from heat and enjoy with salad and warm cornbread. Mmmm-m-m-m! This chili tastes even better the second day, so look forward to any leftovers 🙂

Raw Vegetable and Nut Cereal

We call this cereal, but it’s really a salad disguised as breakfast. It’s the strangest and healthiest breakfast cereal I have ever LOVED! This recipe doesn’t contain any actual cereal at all, but oddly enough, it does have a granola-like texture and taste. I promise, it is really good — the teenagers in our house have been known to eat three bowls full! This simple recipe makes enough for several generous servings and will keep in your refrigerator for a couple of days (if it lasts that long).

Ingredients:

1 1/4 cup carrot

1/4 cup pecans or almonds

1/2 cup cauliflower

1 cup broccoli

1/2 apple (peeled if not organic)

Method:

Cut vegetables into chunks. Chop carrots for about four seconds in food processor. Add other ingredients to processor and pulse until desired texture is reached (pieces about the size of granola). That’s it — wasn’t that easy?

Pour all in a bowl, and top with maple syrup (or sweetener of your choice) and pour almond or soy milk over top.

Optional: Sprinkle raisins and/or cinnamon on top.

Overnight Chai Steel-Cut Oats

In a perfect world I would wake up early each morning to make a hot breakfast for my family before sending them out into the cold, but in reality I am NOT a morning person. When I saw this recipe in Vegetarian Times magazine I knew it was created for people just like me and simply had to share it. It can all be assembled the night before and requires NO COOKING, yea! The spicy chai flavor is wonderful, too.

Ingredients:

1 cup steel-cut oats

1 cup hemp milk (I used almond milk)

2 Tbs. chia seeds

1/4 tsp ground cardamom

1/4 tsp. vanilla extract

1/4 tsp ground ginger, OR 1 Tbs. crystallized ginger (I used)

1/4 tsp. nutmeg

1 pinch ground black pepper

1 Tbs. maple syrup, optional (I used)

1 Tbs. shredded coconut, optional (I omitted)

1 Tbs. chopped pistachios, optional (I omitted)

Method:

Combine oats, “milk,” chia seeds, cardamom, vanilla, ginger, cinnamon, nutmeg, black pepper, and maple syrup in a glass jar with a lid. Stir, close, and refrigerate overnight.

The next morning just open lid, stir, and serve sprinkled with coconut and pistachios if using. I served it with sliced bananas and a little added almond milk instead, and it was delicious! If you desire you may warm it slighty before serving.

Makes 2 one cup servings at 270 calories each.

You can find more great recipes at http://www.vegetariantimes.com.

To find great deals on a subscription to “Vegetarian Times” magazine try these websites:

http://www.magazines.com

http://www.amazon.com

http://www.magazinepricesearch.com

Raw Cranberry/Almond Cookies

It’s almost Christmas, and you still want to make some cookies — but they have to be vegan…and healthy…but still taste great. Hmm, this recipe can meet all those requirements and your friends will ask for the recipe. You can feel good about serving these raw cookies, and you won’t spend all day in the kitchen either; quick, easy, and delicious!

Ingredients:

1 cup almond meal

1 cup rolled oats

2 cups dried cranberries*

5 pitted dates

1 tsp. cinnamon

1/4 tsp nutmeg

1 tsp. almond flavoring (or 1/4 tsp amaretto oil candy flavoring)

Method:

Soak dates and cranberries in distilled water (just enough to cover) for 2 hrs. Grind oats in food processor until fine. Drain dates and cranberries. Add remaining ingredients and process thoroughly to form a dough.

Roll into small balls and roll each ball into more almond meal. Refrigerate until serving. Keeps up to two weeks in the frig.

* This is a very versatile recipe. I have substituted dried cherries for half the cranberries, and you could probably use half light raisins, too.

Homemade Vegetable Wash (Spray or Soak)

I have to admit that it just breaks my heart to spend a big chunk of my food budget on veggie wash. Those tiny spray bottles of veggie wash never seem to last long the way I use it, and plain water just doesn’t do the job for soaking leafy greens. Here are two simple solutions you can make at home with common household products you probably already have on hand. They cost only pennies to make and work really well. (You should refrigerate the spray because it contains fresh lemon juice)

SPRAY:

1 Tbsp. fresh lemon juice

1 Tbsp. baking soda

1 cup water

SOAK:

1/4 cup vinegar

2 Tbsp. salt

DIRECTIONS:

1. SPRAY: Put all ingredients into a spray bottle and shake gently to mix (it will foam). Spray on vegetables or fruit and allow to sit for 2-5 minutes, then rinse with cold water and dry.

2. SOAK: Fill a clean basin or sink with cold water. Add vinegar and salt, then stir until salt dissolves. Place vegetables or fruit in sink and allow to sit for 25 – 30 minutes. Rinse under cold water and dry.

These ideas came from http://www.food.com where you can find even more great recipes and money-saving hints.

Five myths about vegans

Five myths about vegans.

This article answers perfectly the most frequently asked questions about a vegan diet. Please be informed and educated, not blindly led by deceptive advertising into an early grave.

Vegetarian Food Prep: Make it Easy

One of the comments I often hear is that vegetarian cooking takes so long and is so inconvenient. I agree. All that chopping, slicing, and dicing is time consuming, but YOU ARE WORTH IT, so take all the time you need to be healthy. Better health for you and your family starts in the kitchen.

I would like to share some things I’ve learned that make preparing healthy foods a little quicker and easier:

–First of all, PLEASE, don’t cook for only one meal. It is just as easy to make 10 cups of brown rice as it is to prepare 2 cups, so make a big pot and save the leftovers for future meals. If you won’t use it all this week you can easily freeze leftovers to use next week or even next month.

–The same goes for dried beans; make more than you need and freeze the leftovers. I like to freeze two cup portions in plastic freezer bags for use later.

–Cleaning and peeling vegetables is best done when you have a big chunk of time, but I like to peel a 5 lb. bag of organic carrots as soon as I bring it home so that fresh carrots are always available for juicing and recipes.

–Romaine lettuce also gets washed as soon as it hits the kitchen; separate the leaves and let them soak in the sink with cold water and a little vinegar while you put the rest of your groceries away. After draining, roll the leaves in a clean dishtowel, put it in a plastic bag, and store in the frig until you’re ready to make a salad or sandwich. You’ll be surprised how fresh and crisp it stays this way!

–Don’t be afraid to buy in bulk. Raw tomatoes (whole, cored), raw peppers and onions (chopped), and raw peas and berries (whole, washed) can be frozen with little preparation, and can make individual meal preparation go faster if you have them on hand.

–Finally, considering how mind-numbing a task chopping, slicing, and dicing is, consider multi-tasking. You can put the phone on speaker and still have both hands free. Or, USE that wasted time in front of the TV — chop the vegetables you will need for tomorrow’s supper tonight while watching your favorite show. You’ll be so glad you did this when you get home tomorrow after work, and all that meal prep is already done!

I hope these ideas to make eating for better health faster and easier are helpful to you. If you have any other time- saving ideas, please share them!

Hearty “Chicken” Garden Soup

This soup is a melange of colorful garden vegetables and comfort food flavor with just a hint of hot cayenne pepper to spice it up. As healthy as it is beautiful, this recipe will make the most of summer’s bounty all in one pot — sure to be a keeper!

In a large pot:

Lightly saute 1/2 cup chopped onion in 1 Tbsp oil (or 1/4 cup water for low fat)

Add:

4 cups water and 1 (32 0z) container Imagine brand “No Chicken Broth,” and bring to a boil.

All at once add remaining ingredients:

3 stalks celery, chopped

4 carrots, cut into chunks

2 large orange bell peppers, cut into 1-inch pieces

1 medium zucchini (10 – 12 inches), cut in half lengthwise then cut into 1/4″ slices

1 large bunch kale, stalks removed and leaves chopped

1 Tbsp. whole fennel seeds

1/4 tsp. cayenne pepper

1 Tbsp. turmeric

1 – 2 tsp. gray Celtic sea salt (or to taste)

Simmer all ingredients together for 15 – 20 minutes. Add 1 package chopped Light Life brand “Chicken” Strips during the final 5 minutes of cooking (just to heat thoroughly).

Serve hot. (Makes about 8 generous servings)

Raw Carrot Apple Cookies

This is another great way to use carrot pulp leftover from juicing. If you don’t have a dehydrator you can bake them in a low temperature oven. I did this for years before I had a dehydrator, but you must keep an eye on them. If they do actually bake, they will still be yummy, full of fiber and nutrition, just not raw. Still a healthy cookie you can feel good about snacking on or giving to the kids.

Raw Carrot Apple Cookies

carrot/apple pulp (leftover from juicing)

soaked ground buckwheat groats OR soaked rolled oats

ground flaxseed

sprinkle of stevia powder (very potent, a little goes a long way!) or a little honey

dash sea salt

ground almond meal

raw sesame seeds

raw sunflower seeds

chopped almonds

chopped dried fruit, your choice ( I used papaya and cherries)

about ¼ c. water with 1 ½ Tbsp, lemon juice

Soak grains in water (not too much) about 20 mins.. Add remaining ingredients; use your own judgment to make a moist dough. Mix thoroughly using a wooden spoon. Shape and press dough into cookie shapes on teflex or parchment paper sheets. Dehydrate until they resemble a moist cookie (4 – 6 hours) – not too long or they will be very tough. If necessary flip and dehydrate on the other side until done.

You can vary this recipe by substituting whatever ingredients you have on hand for the nuts and seeds (poppy seeds, pecans, hazelnuts, Brazil nuts, pumpkin seed, coconut, etc.) and chopped dried fruit (raisins, cranberries, blueberries, currants, dates, etc.). Be creative – these cookies never come out the same twice!

Two Easy Granola Recipes

These are two of my favorites. I always have some type of granola in the house for a quick nutritious breakfast or an easy pie or cobbler topping. With the price commercial cereals it really is more cost effective to make your own, and then you know exactly what’s in it — all your favorites!

Both of these recipes are very adaptable. I’ve been trying to avoid wheat, so I don’t use the wheat germ or bran, but double up on one or two of the other ingredients or simply omit them. Granola #2 (low-fat) is perfect for the dehydrator instead of baking; 105 degrees for 4 – 6 hours, or until dry. (I haven’t experimented with Granola #1 in the dehydrator yet)

Granola #1

3 c. rolled oats 1/2 c. vegetable oil

1 c. coconut 1/2 c. honey

1 c. chopped nuts

1 1/2 c. wheat germ

1/2 c. toasted sesame seed

1/2 c. raw sunflower seeds (unsalted)

Toast oatmeal 10 minutes @ 250 degrees.

Add other ingredients (I use a large oblong cake pan to do all this).

Blend together honey and oil, and pour this mixture on top of everything in cake pan. Stir well to coat.

Spread out mixture and bake @ 300 degrees for about 30 minutes stirring every 10 minutes.

Cool and add any dried fruit you like (raisins, cranberries, blueberries, etc.)

Granola #2

In a large bowl combine:

4 – 5 c. rolled oats

3/4 c. wheat bran

1/2 c. bran or bran flakes (optional)

1/2 c. sesame seeds

3/4 c. coconut

3/4 c. raw sunflower seeds

1/2 c. slivered almonds

1/2 c. chopped walnuts

3/4 c. flax seeds (ground or not)

In a separate bowl mix together:

1/3 c. raw, unfiltered honey

2 tsp. vanilla

1/3 c. fresh apple juice

Pour liquid over dry ingredients, stir to distribute evenly.

Spray oblong cake pan with PAM. Pour entire mixture into pan and bake @ 300 degrees for 30 – 45 minutes, stirring every 10 – 15 minutes.

Cool. Add any chopped dried fruit. Store in airtight container.

Enjoy!