total-cleanse-guide

Healthy Recipes: Cooked Lentils

Mon, 18 Jul 2011 23:26:30 +0100

One of my all time favorite foods happens to be a true soul food for me. It is cooked lentils. My grandmother always had these ready and on hand. They were a staple in her diet. In Lebanon, where she was from, they call them, Mujadara. It is a healthy meal that is inexpensive and easy to prepare.

Here is my grandmother’s recipe, which I have adopted. I make this dish often for my family. Sometimes, I will serve the whole meal Lebanese themed. Add some hummus, tabuleah, falafel and Ezekiel pita bread and you have an entire Lebanese table.

This recipe will make 4 servings. But, my family loves this dish so much, that I always have to make a double batch to ensure that everyone gets some!

Healthy and delicious lentils

Lebanese Lentils – Mujadara

Ingredients:

1 cup of brown lentils – soaked overnight (they will expand to about double)
½ cup of brown rice
2 yellow onions – peeled and chopped
¼ cup of olive oil
Ground Cinnamon to taste
Ground Cumin to taste
Garlic powder to taste
Dehydrated mint leaves – crushed – 1 teaspoon (optional)*
3-4 cups of water
1-2 vegetable bouillon cubes

Method:

In a large pot, sauté the onions in the olive oil until they are translucent (about 5 minutes).
Add the lentils and the rice to the onions and sauté for 5 minutes.
Add the remaining ingredients and stir well.
Bring to a boil and lower heat
Let the lentils simmer for about an hour or until all the liquid is absorbed.
The lentils should be soft and opened.
The consistency should a little bit mushy but not watery.

*My grandmother always had dried mint leaves on hand. We used to grow it in the garden and since it grows like a weed, she would take the extra, dry it in the oven and then crush it. She would then give me a little baggie of the crushed mint leaves. I use it to season just about everything. It is a great addition to salads, soups, and lentils!

This healthy recipe is a great side dish or can be served as a main dish with salad on the side. My grandmother always served it with a big salad, kalamata olives and pita bread. I was always happy when there were leftovers that I could bring home and eat later. Unfortunately, there were not always leftovers for me to take!

Eating Healthy – Vegan Greek Salad with Raw Almond Feta

Sat, 16 Jul 2011 02:04:18 +0100

Nothing speaks to my tummy more than summer salads. On a warm evening, a light refreshing dinner fits the bill. That is why this salad is so amazing. It will satisfy your appetite while incorporating only healthy, fresh ingredients.

The ingredients included in this recipe comprise a complete meal. You will cover all of your nutritional needs: protein, healthy carbs and vegetables. Plus, the dressing and olives are heart healthy. No heavy bloated feeling will lurk after eating this salad. You will feel energized and refreshed.

This recipe is vegan. It includes a healthy recipe for raw almond feta cheese. You need to set aside some preparation time if you plan to make the almond feta, but it is worth it!

Delicious salad for a light lunch or dinner

Dressing Ingredients:

Juice from ½ of a freshly squeezed organic lemon
¼ of a red onion – chopped
3 teaspoons of chopped oregano
1 teaspoons dried mint leaves - crushed
1 garlic clove – minced (or squeezed through a press)
Salt and pepper to taste
¼ cup of olive oil
1 tablespoon balsamic vinegar

Method:
Whisk the lemon juice, red onion, oregano, mint, garlic, salt and pepper until combined. Slowly whisk in the olive oil and vinegar.

Salad Ingredients:

2 hearts of romaine lettuce, chopped
1 medium cucumber diced (for extra nutrients, leave the skin on)
2 cups of cherry tomatoes cut into quarters
1 can of chick peas – drained and rinsed (if you prefer you can soak dried chick peas overnight and then cook for an hour before using in salad)
½ cup of fresh parsley – chopped
1/3 cup kalamata olives (you can use pitted olives if you prefer)
Almond feta cheese (optional – recipe below)

Method:
Combine all salad ingredients in a large salad bowl. Mix together well. Pour over dressing and toss well. Serve immediately.

Raw Almond Feta Cheese

Ingredients:

1 cup soaked almonds(soak for about 12 hours)
1/4 cup lemon juice
3 tablespoons cold pressed extra virgin olive oil
1 clove garlic
1 1/4 teaspoon Himalayan sea salt
1/2 cup cold purified water

Method:
Puree all ingredients in a food processor until it has a creamy consistency (about 5 minutes). Remove mixture from the bowl form it into a ball. Place it in a nut bag or cheesecloth and place the cloth over a strainer. Put it in the refrigerator to set of about 12 hours. Be sure to put a bowl under the strainer to catch any runoff.

After it has set, take the cheese out of the cloth or nut bag and spread on a teflex sheet. Dehydrate at 115 degrees for about an hour.

Vegan Eggless Salad

Sat, 16 Jul 2011 01:52:32 +0100

If you love egg salad but, like me (due to allergies), can’t eat eggs, this is a substitute that really closely simulates the real thing. You can put this recipe together in about 5 minutes and it requires no cooking. The mashed tofu gives this salad its texture. It is a high protein food that is low calorie and does not contain the high amounts of cholesterol that is found in egg yolks. It is great for sandwiches or wraps and will hold up for about 3 days or so in the refrigerator (if it lasts that long).

Non-GMO tofu has been all the rage for its health-promoting benefits. It is an excellent source of protein, specifically soy protein, and contains numerous other nutrients that are necessary for good health.

Recent research has shown that regular consumption of soy protein can help to lower total cholesterol levels by as much as 30%, and lower bad cholesterol (LDL) levels by as much as 40%. It also can lower triglyceride levels, which will reduce the tendency of platelets to form blood clots. Tofu has been shown not only to lower the bad cholesterol in our bodies but it can possibly raise the levels of good cholesterol (HDL).

The spices included in this healthy recipe not only develop the taste of this dish and add to the color, but they contain important anti-oxidants that are health promoting as well. You can adjust any of the levels of the spices to your liking. This is a very easy, very adaptable recipe.

You'll never miss the eggs!

Ingredients:

1 pack extra firm silken tofu (organic, non-GMO)
2 ribs organic celery, minced
1/3 – 1/2 cup vegenaise (eggless mayonnaise – can be found in Whole Foods or health food stores)
1 teaspoon lemon juice
1 teaspoon apple cider vinegar
1/2 teaspoon turmeric
1/2 teaspoon dry mustard
1/4 teaspoon sea salt, or more to taste
1/8 teaspoon ground cumin
black pepper, to taste
2 tablespoons of fresh dillweed
Paprika for garnish (optional)

Method:
Mash the tofu in a medium sized bowl and fluff it up. Add the minced celery into a bowl and set this bowl aside.

In a separate bowl, combine all the other ingredients and mix well until combined.

Add the Vegenaise® mixture to the tofu mixture and combine well. It will take on the look of egg salad. Once combined, sprinkle with paprika if desired.

Use to make sandwiches, wraps or eat with celery sticks. It is even delicious straight out of the bowl!

Vegan Spinach Quiche

Sun, 25 Sep 2011 12:04:17 +0100

This recipe is incredible. As a vegan who is allergic to eggs and dairy, I was thrilled to discover this version of quiche. It retains the creamy texture of the real thing but does not leave me with all of the side effects that the original would leave behind.

I fed this recipe to my family and they loved it. The next time I make it, I will have to make two! A quick double take and the pie plate went empty. Amazing! It is so tasty and creamy even the biggest skeptics will approve.

This is a versatile recipe just like quiche. You can change up the vegetables to make a different concoction each time. However, be sure to keep the volumes the same so that the consistency is not compromised.

Quiche before it is popped into the oven

Crust Ingredients:
1/2 cup of dry millet
1 1/4 cups vegetable broth
½ teaspoon of Himalayan sea salt

I sometimes use a spelt crust instead. The recipe can be found on a package of spelt flour made by Bob's Mills. My family prefers the spelt crust to the millet crust. However, if you have issues with gluten, the millet crust is the way to go.

Method:
Preheat oven to 350 degrees. Grease the pie plate slightly with olive oil.
Cook the millet as per package instructions using the broth in the place of plain water.
Overcook the millet a little bit so that it is a bit sticky and almost falling apart. Stir it and pour it into a pie plate. Using the back of a spoon, firmly press the millet into the pie plate. Smooth it out so that it covers the plate evenly to create a crust.

Bake the crust in the preheated oven for 10 minutes until it is a little bit dry. Remove the crust from the oven (but keep it preheating for the quiche) and set aside while you prepare the filling.

Filling Ingredients:
1 tablespoon organic cold pressed extra virgin olive oil
1 large yellow onion, diced
1 fresh red pepper cut into thin slices
1 whole carrot, grated
1 cup of firmly packed baby spinach
One package organic firm silken tofu
1 tablespoon white miso
2 tablespoon raw tahini
1 tablespoon Bragg’s liquid aminos (or soy sauce)
Paprika for garnish

Method:
In a food processor combine the silken tofu, miso, Bragg’s, and tahini until the mixture has a very smooth consistency. Set aside and prepare the veggies.

Cooked quiche

Heat the olive oil in a large frying pan and sauté onions until translucent, about 5 minutes. Add to the pan the red pepper slices, grated carrot, and baby spinach. Sauté everything for another 5 minutes until the spinach has begun to wilt and the other veggies begin to soften. Cover the pan and turn off the heat and set aside.

Pour the tofu filling mixture over the vegetables in the pan and combine well. Pour the filling into the crust and smooth the top with a spatula. Sprinkle the top with paprika.

Bake the quiche in a preheated oven for approximately 30 minutes. The top should be a light golden brown.

Remove the masterpiece from the oven and let it sit for about 10 minutes so that it can set before serving.

Enjoy!

Eating Healthy: Spinach Sauce with Pasta

Wed, 22 Jun 2011 21:56:10 +0100

This is a vegan recipe that is absolutely delicious. It is packed with nutrition. The flavor and texture of a cheesy sauce is what makes it so appealing. Yet, it is completely dairy free and contains no animal products.

I make this for my family and even my very picky eaters love it. Serve it over the brown rice pasta of your choice and you have a meal that is filling and completely free of processed foods.

Ingredients:

1 yellow onion – chopped
2 cloves of garlic – chopped
Olive oil
4 fresh ripe tomatoes - chopped (whatever type you prefer for cooking – I like tomatoes on the vine)
2/3 cup of raw cashews
2/3 cup nutritional yeast
2 hearty handfuls of organic baby spinach
1 ½ teaspoons Himalayan sea salt
Black pepper to taste

Method:
Process the cashews in a food processor until they have the consistency of a heavy flour.
Add to the cashews the nutritional yeast, salt and pepper and pulse to combine
Add the tomatoes and process until they are combined.
Add the spinach - pulse together until it reaches a saucy consistency

Separately, sauté the onions in the olive oil until they are slightly translucent (usually about 5 minutes or so)
Add the garlic to the onions after 5 minutes and stir to combine. Cook for about 2 minutes more.
Add the spinach sauce to the onion and garlic mixture. Stir to combine. Heat together until warmed (do not overcook). While the sauce is heating, stir it often.

Pour the sauce over cooked brown rice pasta.

To make this an even more appealing recipe, you can serve it with parmesan “cheese”. The simple recipe below is the vegan version of the otherwise fatty, dairy cheese. It has only 3 ingredients and takes only a couple of minutes to prepare. Use it with this spinach sauce pasta recipe and with any other recipe that you would typically enjoy parmesan cheese.

Serve with raw cashew parmesan “cheese”:

Ingredients:
2 tbsp raw cashews
1 clove garlic
Himalayan sea salt to taste

Method:
Grind the cashews to a powder in a coffee grinder or food processor.
Add the Himalayan sea salt and garlic. Process until garlic is chopped up.

That’s it parmesan “cheese” - simple and easy to prepare. This is a great condiment to keep on hand. Store it in a shake jar in the refrigerator and use over pasta or anywhere else you enjoy parmesan cheese.

Creamy Vegan Mac and Cheese

Wed, 22 Jun 2011 21:51:05 +0100

One thing that you may miss eating vegan is cheese. I used to devour cheese regularly. I never put together that my bloating, headaches and stomach upset were due to cheese consumption until I tested for allergies and learned I was allergic to dairy products.

This recipe will satisfy your hankering for the ultimate comfort food, mac and cheeze without the bloat and other nasty discomforts of dairy.

You can serve six with this recipe (or less if you are a really hungry group)!

This is a quick meal to prepare that you will be enjoying after only about 10 minutes of preparation time. Serve it with a nice side salad or other veggies.

There are also health benefits in this mac and cheeze. The nutritional yeast provides complete protein as it contains all 18 amino acids. In fact it contains more protein than any meat. It is an excellent source of B-vitamins including B12 and it helps to regulate blood sugar as it contains the glucose tolerance factor. It also contains 15 minerals.

Nutritional yeast is a single-celled fungi present in the air around us as well as on fruits and grains. It converts various types of sugar to alcohol. The earliest recorded use was of this nutritional powerhouse was in 1550 BC in Egypt. However, during the last few decades it has been touted for its outstanding health benefits by researchers.

Nutritional yeast is grown on molasses, which is mineral enriched. It is used as a food supplement. When the growth period has been completed, the yeast is killed by pasteurizing the culture. Don't use live yeast as a food supplement because the it will keep on growing in the intestine and uses up the vitamin B contained in the body instead of replenishing it.

The difference between Brewer's yeast and Nutritional yeast is that Brewer's yeast is a by-product of the beer-brewing process and it is characterized by its bitter hops flavor.

Ingredients:

1 1/2 cups plain ricemilk

1 cup water
1/3 low salt soy sauce or Nama Shoyu
1 1/2 cups nutritional yeast
1 tablespoon paprika
1 tablespoon garlic powder
1 tablespoon salt
3 ounces firm tofu
1 cup canola oil
1 1/2 lbs brown rice pasta - cooked
2 teaspoons spicy mustard (optional)

Method:

1. Preheat oven to 350°F.
2. Add all of the ingredients except for the pasta to a blender or food processor.
3. Put the pasta in a baking dish and cover with sauce.
4. Bake your mac and cheeze until the pasta browns slightly
5. Serve and enjoy!

Brownies that are Vegan and Raw!

Wed, 22 Jun 2011 00:22:49 +0100

These brownies have become a family favorite. They are as close to “raw” brownies as you will get. All of the ingredients are pure and unprocessed. The only difference is that this recipe calls for cooking the brownies in a 200 degree oven. If you prefer, you can dehydrate them in a dehydrator for 4-6 hours at 115 degrees (turning them over about half way through).

No need to miss brownies!

Don’t expect an overly sweet brownie when you make these. They are rich in flavor and dense with chocolate (the raw chocolate that is actually good for you). However, there is no processed sugar added. You can indulge in these brownies. Although, they are so rich and filling that you will probably only need to eat one.

The health benefits of cacao are increasingly coming to light. All chocolate is derived from the cacao (cocoa) bean. In their natural, unprocessed, unadulterated state, cacao beans are rich in nutrients that are beneficial to health. They are the ultimate superfood and contain more antioxidants than any other food.

Chocolate is often considered a “guilty pleasure.” However, the reputation that has been earned by chocolate as a harmful junk food is more accurately attributed to the detrimental effects of the commercial processing and refining techniques that are commonly used when making popular chocolate products. The other ingredients that are commonly added to these commercial products, most notably refined white sugar, also make most commercially processed chocolate products harmful to your health.

The chocolate in this recipe is non-processed and non-refined. It is pure cacao from the cacao bean - the beneficial chocolate. You can find raw cacao in health food stores like Whole Foods as well as from many raw product sellers online. A quick Google search will uncover many options. If you need a good option, send me an email and I can give you a couple of recommendations.

The other healthful ingredient in these brownies is cashews. They have a lower fat content than most other nuts. Most of their fat, approximately 75%, is unsaturated. The unsaturated fat that they contain is about 75% oleic acid. This is the same monounsaturated heart-healthy fat that is found in olive oil. Research has shown that oleic acid promotes good cardiovascular health and is beneficial to those who have diabetes. Studies of diabetics have shown monounsaturated fats, when part of a healthy diet, can aid in the reduction of high triglycerides (bad cholesterol).

Preheat oven to 200 degrees or if you have a lower setting, set it lower. If you can go to as low as 115 degrees, you will have raw brownies.

Ingredients:

Dry:

2 1/4 cups of raw cashew flour
1 cup of raw cacao powder
½ cup of pure cocoa powder
¾ teaspoon of Himalayan sea salt
¼ teaspoon cinnamon

Wet:

½ cup of maple syrup
¼ cup pure agave nectar
¾ cup of pure water
¼ teaspoon vanilla extract

½ cup raw cacao nibs for garnish

Method:
Combine the dry ingredients in a medium sized bowl. Mix well until they are blended nicely. Add the wet ingredients and mix until it forms a batter.

Line a 9 x 9 rectangular pan with parchment paper. Pour the batter into the pan and spread it out evenly.

Place the brownies in the oven for about 3 hours. Turn the brownies on to a flat cookie sheet that has been lined with parchment paper. Carefully remove the parchment that is now lining the top of the brownies. Pour over the raw cacao nibs and press lightly into the top of the batter. Cut the brownies into even squares and return to the oven for another hour or so. Check them for consistency. If you prefer a drier brownie let them cook a little bit longer. For a moister brownie, remove from oven completely after 4 hours.

Enjoy with a scoop of raw ice cream or on their own! Yummy!

Healthy Meal Ideas: Vegan Brown Rice Pasta with Alfredo Style Sauce

Wed, 22 Jun 2011 00:15:29 +0100

If you love alfredo, but don’t love the dairy and the massive amount of unhealthy calories it contains, this is the recipe for you. This simple recipe makes a creamy, delicious sauce – alfredo style without the guilt – and its healthy!

The secret ingredient here is cashews. That’s right, cashews! They give the sauce a creamy, rich texture and mild taste. You will feel like you are eating cheese but rest assured, this recipe is completely vegan – no dairy or animal products at all.

You can make this and mix it over your favorite pasta. I always recommend brown rice pasta as it is the purest form of pasta that I have found. It is a whole grain and its ingredients are simple - brown rice and water. It cooks well and tastes delicious. It takes a little longer to cook than regular pasta and needs lots of stirring, but once you try it, you won’t want to go back. My entire family eats it and loves the taste and texture.

This recipe does need a little bit of advanced preparation. In order to make your own cashew milk, which is called for in the recipe, you need to soak your cashews for at least one hour prior to making this recipe. Other than that, you can have this from blender to table in about 30 minutes.

Ingredients:
•    1 cup cashew milk
•    1 tbsp white miso paste
•    2 tbsp Nama Shoyu (raw soy sauce – you can use regular soy sauce if you like)
•    1 tbsp freshly squeezed lemon juice
•    1/4 cup nutritional yeast
•    1/2 small onion - chopped
•    1 glove of garlic - crushed
•    1 tbsp olive oil
•    1 tbsp arrowroot starch (for thickening)
•    Himalayan sea salt to taste

Method:
Add all ingredients to a powerful blender and process until it is creamy. Pour the sauce into a medium saucepan and cook on the stovetop until it thickens. It should take only a few minutes. Stir frequently while heating.

Here is a quick recipe for making the cashew milk required in this recipe.

Cashew Milk
1/4 cup (raw) cashews, soaked for about an hour
1 cup purified water

Rinse the cashews after soaking until the water runs clear.
Place cashews and water into a blender and process until while blended.

Quick and Easy Seitan Pepper “Steak”

Fri, 17 Jun 2011 19:41:02 +0100

Seitan is seasoned wheat gluten. It is a protein-rich food that is highly nutritious. It can be prepared quickly and easily in a variety of ways. Seitan is not widely known in the West. But, it has been traditionally eaten in wheat growing countries such as Korea, China, Japan, the Middle East and Russia.

Seasoned wheat gluten is associated with religious groups such as Buddhists, Mormons, and Seventh Day Adventists who consume it often. The word Seitan comes from the Japanese and usually refers to wheat gluten which has been simmered in a broth of kombu and soy sauce.

Yummy Seitan Pepper Steak

Often flavored with ginger, rosemary and black pepper in the West, it has an amazingly meat-like texture. It’s delicious, savory taste and texture make it a versatile and appealing vegetarian protein source.

Seitan is rich in nutrients. The protein found in seitan is similar to that found in beef. Seitan and sirloin steak each supply about 16 grams of protein for each 3.5 ounce serving. This equals about 25% of the U.S. RDA.

When compared with tofu, seitan provides twice as much protein as an equal amount of tofu. It also provides 40% more than is available in two medium eggs.

Raw wheat gluten does not provide much of the essential amino acid lysine. However, this problem is easily remedied by preparing it in soy sauce or by serving it with foods that are rich in lysine such as beans.

Seitan contains no harmful fats. A 3.5-ounce sirloin steak serves up 11.5 grams of saturated fat, 58 milligrams of cholesterol, and nearly 300 calories. The same serving of seitan contains no saturated fat or cholesterol. Its calorie content is a mere 120 calories per 3.5-ounce serving.

Here is a simple recipe for pepper “steak”. It’s got all of the flavor and texture of traditional pepper steak without the meat and all of the fat and calories that come along with it. This recipe will serve from 4-6 people. Total preparation time is about 30 minutes (including cooking the rice).

Ingredients (use vegan versions):

    1 to 1 1/2 pound seitan, cut into strips
    1/2 to 1 teaspoon Himalayan sea salt (or to taste**)
    1 large onion, chopped
    1 cup vegetable broth
    3 tablespoons Nama Shoyu or Bragg’s liquid aminos
    1 clove garlic, minced
    2 red bell peppers, cut into 1-inch pieces
    2 tablespoons arrowroot starch
    1/4 cup cold water
    2 tomatoes, peeled and cut into eights (or a can of diced tomatoes)
    1 tablespoon coconut oil

    3 to 4 cups cooked brown rice

Method:

First prepare the brown rice. Let it cook while you are making the rest of the meal. The rice takes way longer to cook than the pepper steak does.

In a skillet heat the coconut oil over medium-high heat. Sauté the chopped onion for about 5 minutes. Add the seitan and sauté until the seitan begins to brown. Mix in the vegetable broth, Nama Shoyu (or Bragg’s) and garlic. Cover the pot and let simmer for 10 minutes.

Add the red bell peppers and cover. Let simmer for 5 minutes or until the peppers are tender.

Blend the arrowroot starch and water. Stir it gradually into pepper steak. Continue to cook while stirring constantly. The mixture will thicken. Once it does, let it boil for 1 minute. Add the tomatoes and cook for another two minutes or so.

Remove from heat and serve immediately over brown rice.

Superfood Smoothie

Sun, 29 May 2011 02:03:40 +0100

This is a recipe adapted from one of the raw food’s biggest guru’s, David Wolfe. During a presentation at a program I attended, he demonstrated making this smoothie. A lucky few of us got to sample it and it was delicious. If you have ever had the privilege of seeing David speak, you know that his enthusiasm and passion explode the room. He will have you searching for natural springs and eating superfoods in no time! There should be more people filled with positive energy like David in the world.

This smoothie is so packed with vitamins and antioxidants that its name is certainly earned. Most of the ingredients are easy to find in a health food store or a supermarket with an herb section, such as Whole Foods. If you cannot find one or two of the ingredients, just skip them. You will still glean great benefit from this smoothie.

Raw Cacao

The use of raw cacao powder in this recipe certainly adds greatly to its potent level of antioxidants. Raw cacao is derived from the cacao bean and is what eventually becomes chocolate. However, when consumed in its raw state (cacao), it is one of the healthiest foods around. It is when it is processed beyond recognition that no longer contains any health benefits.

Ingredients:

1 teaspoon Pao D’arco (also known as Cat’s Claw) an herb has anti-candida effects

8 ounces of coconut water

2-3 tablespoons of Raw cacao powder

Add the following berries: A handful of goji berries (dried is OK), A handful of of blueberries (organic is best), 5 strawberries

1 tablespoon of almond butter –to hold the smoothie together better and gives it a milkshake consistency. Almond butter also helps regulate blood sugar

1 teaspoon of maca powder. Maca powder is an adaptagen. It assists us with adapting to stressors and increases oxygenation. It is also an aphrodisiac!

1 tablespoon of fo-ti (known as he shou wu). This herb has good synergy with chocolate and will give you a feeling of bliss and ecstasy.

1 teaspoon or less of Reishi mushrooms (available in powdered form). These mushrooms have a really strong flavor. They activate a feeling of well-being and have a cumulative effect

1 teaspoon of camu camu berry. This berry has the greatest content of vitamin C

1 teaspoon of blue-green algae

1 tablespoon of coconut oil

1 tablespoon of raw honey to sweeten. Raw honey is the number one enzyme food. It also contains trace minerals.

Method:
Blend all ingredients well in a powerful blender and enjoy! If your blender is not powerful enough to result in a smooth consistency, strain the smoothie before consuming.

Enjoy the potent energy and healing power it provides! Thanks David!