Olay Sweet Potato Enchiladas

 

1/2 cup sweet potato broth, divided

1 medium onion, diced

3 cloves of garlic, minced

1 tsp ground coriander

1 tsp ground cumin

2 cups chopped fresh spinach

2 cups black beans, chopped in food processor

4 tbsps soy sauce

3 cups cooked, mashed sweet potatoes

Salt to taste

10 large fresh tortillas

1 jar of your favorite salsa

 

Preheat the oven to 350 F

 

Heat 2 tablespoons of the sweet potato broth. Add the onion and garlic. Sauté until the onions are translucent. Add the coriander and cumin. Cook for 1 minute, stir constantly.

 

Add the remaining vegetable broth, spinach, beans, soy sauce, and sweet potatoes. Cook for 3-5 minutes. Remove from the heat and season with salt.

 

Place 1/4 to 1/3 cup of mixture in the center of a tortilla. Roll into a burrito and place in a nonstick baking dish.

Once all the burritos are assembled, pour you favorite salsa on top. Bake for 30 minutes. Makes  8-10 servings  

Zippy Pasta Salad

16 ounces whole wheat pasta

2 large diced tomatoes

1 diced red pepper

1/2 diced red onion

1 cup cooked broccoli

1 can chickpeas

1/2 cup sliced black olives

1/2 cup chopped walnuts

1 cup raspberry vinaigrette dressing

 

Cook pasta and rinse.  Add tomatoes, pepper, onion, broccoli, chickpeas, black olives and walnuts.  Add salad dressing until well coated.  Salt and pepper to taste. 

Potato and Nutmeg Scones

 

8 oz diced potatoes

1/2 cup flour

1 1/2 tsp baking powder

1/2 tsp nutmeg

1/4 cup dried cranberries or dried cherries

1 beaten egg or egg substitute  

3 tbsp almond milk

2 tsp brown sugar

Spray baking sheet with cooking spray.  Cook the diced potatoes in boiling unsalted water until soft.  Drain potatoes and mash.  Put in large bowl and combine with flour, baking powder and nutmeg, mixing well.  Stir in the dried cranberries, egg, and almond milk. Beat mixture until smooth with spoon.  Shape into round shapes about 3/4 inch thick and place on baking pan.  Cook in preheated oven at 400 degrees for 15 minutes, or until the scones have risen and are golden brown.  Sprinkle with brown sugar. 

These can be made in advance and frozen.

 

Lemony Yogurt Beans

 

1 lb lima beans

1 lb green beans

1 oz olive oil

4 tsp flour

2 cups vegetable broth

6 tbsp non-fat yogurt

2 tbsp lemon juice

5 tbsp white wine (optional)

Cook beans until tender.  In a pan brown the flour with the olive oil.  Stir in the broth, bring to a boil.  Remove from heat and stir in yogurt, lemon juice, and wine if desired.  Season with salt and pepper to taste.  Pour the sauce over the beans,  mixing well.

Chocoooolat Brownies

Light and sweet and sure to satisfy your chocoooolat  cravings.   

1 cup sifted flour                                                  1 tsp baking powder            

  Pinch of salt                                                      1/2 cup veggie margarine or butter                 1/2 cup coco raw powder                                   1/3 cup honey                                                        2 beaten eggs                                                      1 tsp vanilla                                             

 1/2 cup broken nut meats

Mix flour, baking powder, and salt. Melt butter or veggie margarine over low heat and add coco powder, and honey and blend.  Beat eggs well in mixing bowl and slowly add coco mixture . Add sifted dry ingredients and mix well. Blend in vanilla, and nuts. If mixture seem too dry add a little warm water. Pour batter into a greased 8 inch pan and bake at 350 degrees for 30 minutes or until a toothpick inserted in center comes out clean. Makes 12-16 servings 

Breakfast Mushroom Rancheros

 

1 medium onion, diced                                    11/2 tsp turmeric

2 cups diced mushrooms                                  2 tbsps soy sauce

1 medium bell pepper, diced

1 tbsp oregano

3  cloves garlic, minced

salt and pepper to taste

1 jalapeno pepper, minced (if desired)

2 large tomatoes, diced

corn or whole wheat tortillas

chopped cilantro (if desired)

 

Place onion, mushrooms and bell pepper in a medium skillet and sauté for 8 minutes, adding water a tbsp at a time to prevent sticking.  Add garlic, jalapeno pepper, turmeric, soy sauce, oregano and cook for

2 more minutes.  Add tomatoes and cook until they fall apart, about 10 minutes.  While the sauce is cooking, heat the tortillas, one at a time, on a dry skillet, turning once.  To serve, spoon the sauce onto a warm tortilla and garnish with cilantro, Greek yogurt, or minced green onions.

Macho Delight Baked Potato

Ingredients:

1 large baking potato

1½ teaspoons nutritional yeast (optional)

½ cup black beans, either canned or prepared as directed for Black Beans 

¼ cup salsa of your choice

¼ to ½ avocado, cubed, sliced, or smashed

 Salt and black pepper to taste

 cilantro for garnish

 lime wedges for garnish

This recipe makes a great go-to meal for busy  people. It’s super-quick, super-easy, super-filling, and super-nutritious.

You can bake a bunch of potatoes in advance to have them handy for the rest of the week, or you can simply “bake” the potato in the microwave right beforehand. You can make your own black beans and salsa, use leftovers, or even just use store-bought brands in a pinch. 

Instructions:

1. Preheat the oven to 450°F if baking the potato (rather than microwaving it).

2. Pierce the potato with a fork or knife a few times to allow the steam to escape. Bake in the oven for about 40 minutes, or microwave for 4 to 6 minutes, depending on the size of the potato. Pierce the potato with a fork or knife to check if it is soft and cooked through.

3. When the potato is done, slice it open, and sprinkle on the nutritional yeast, if using.

4. Layer on the black beans, salsa, and avocado. Season with salt and pepper, if using, and garnish with cilantro and lime.

Tuna DaNo Salad Sandwich

 

FOR THE SALAD:

 

 1 (15-ounce) can chickpeas, rinsed and drained

 3 tbsps  Tahini

 1 tsp Dijon or spicy brown mustard

 1 tbsp maple syrup or other natural sweetner

 1/4 cup diced red onion

 1/4 cup diced celery

 1/4 cup diced pickle

 1 tsp capers, drained and loosely chopped

 Healthy pinch each sea salt and black pepper

 1 tbsp roasted unsalted sunflower seeds (optional)

 

FOR SERVING:

 

 8 slices whole wheat bread

 Dijon or spicy brown mustard

 Romaine lettuce

 Tomato slices

 Red onion slices

Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole. Add tahini, mustard, maple syrup, red onion, celery, pickle, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.  Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).  Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches.

Note: Mixture will keep covered in refrigerator for 4-5 days, making it great for quick weekday lunch.

Chocolate Mousse

When consumed in moderation, this is a healthier version of the high-fat, high-calorie French delicacy. Chocolate contains the phenolic compounds gallic acid and epicatechin, which are important antioxidants for cancer prevention. Cornell researchers have found that cocoa has nearly twice the antioxidants of red wine and up to three times those found in green tea.

 1 cup semisweet chocolate pieces

 1 cup non-dairy milk, such as soy or rice milk

 2 1/2-3 ounce package of low fat silken tofu, drained

 1 tsp vanilla extract

 10 strawberries, sliced

Place chocolate chips and soy or rice milk in a microwave-safe bowl and microwave for 1 minute. Let sit for 2 minutes. Drain excess water from the tofu.

Place tofu, vanilla, and chocolate chip/nondairy milk mixture in a food processor or blender and process until smooth. Transfer into small individual serving dishes and chill for 2 hours in the refrigerator or 30 minutes in the freezer, Served topped with strawberries.

Store in covered container in the refrigerator, leftover Chocolate Mousse will keep for up to 3 days.

Variations: Add a chopped banana to the blender or food processor when you process the tofu and chocolate together.  10 servings  125 calories per serving

For the Sake of  Pancakes 

Ice Cream and 

Warm Chocolate Sauce

CHOCOLATE SAUCE

 ½ cup plant-based milk

 ½ cup Date Paste  

 1 tbsp maple syrup

 ¼ cup pure unsweetened cocoa powder

 ½ tsp vanilla extract

VANILLA PANCAKES

 1½ cup all-purpose flour

 ⅓ cup almond flour

 ¼ cup rolled oats

 1 tbsp sodium-free baking powder

 1 tsp ground cinnamon

 1½ cups plant-based milk

 ¼ cup maple syrup

 2 tbsps apple cider vinegar

 1 tbsp vanilla extract

These delicious vegan pancakes are perfect served with fresh fruit or maple syrup, or a liberal drizzle of Warm Chocolate Sauce. To make them soft and fluffy, cook the pancakes over very low heat. 

Instructions:

1. To make chocolate sauce, combine all sauce ingredients in a blender; blend until smooth. Transfer mixture to a small saucepan, and warm over medium-low heat for 3 to 5 minutes, then cover pan to keep warm.

2. To make pancakes, in a large bowl, mix together the flours, oats, baking powder, and cinnamon. Add the plant milk, maple syrup, vinegar, and vanilla. Mix lightly until combined, but don’t over mix. Let the batter stand for 5 minutes. 4. Heat a non-stick griddle or skillet over low heat. Spoon ⅓ cup of batter onto griddle, and cook 3 minutes or until pancake edges look dry and the bottoms are crisp and lightly browned. Flip pancakes with a spatula, and cook for 3 more minutes. Transfer pancakes to a heatproof platter and keep warm in a 200°F oven. Repeat with the remaining batter.

Top with the chocolate sauce and ice cream.

Portobello Mushroom Burgers

Ingredients

·  4 portobello mushroom caps

·  1/4 cup balsamic vinegar

·  2 tablespoons olive oil

·  1 teaspoon dried basil

·  1 teaspoon dried oregano

·  1 tablespoon minced garlic

 

Directions

  1. Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. ...

  2. Preheat grill for medium-high heat.

  3. Brush grate with oil. Place mushrooms on the grill, reserving marinade for basting.

  4. Get ready for the bun. Load it with your favorite veggies: tomato, avocado, lettuce, purple onion slice and or vegan cheese.  DELICIOUS!

For Your Information: All health decisions should be researched and discussed with your choice of a health care practitioner. Learn to rely on qualified professional advisers to give you the help you need in making decisions about improving your health. Simplymindandbody.com is not rendering professional advice of any kind, but is providing information to you about wellness topics. The information provided on this website, while carefully compiled, is not intended to be uses as a substitute for competent professional health care practitioner’s advice. Remember too that all health facts and figures are subject to change.

Doodling with Ginger Noodles

 

Makes 4 1-cup servings

 

These delicious noodles are surprisingly easy to prepare.

 

1 8-ounce package of soba noodles

3 tbsps seasoned rice vinegar

3 tbsps reduced-sodium soy sauce

2 tsps fresh ginger, finely chopped

2 garlic cloves, minced

1/2 –1 jalapeno pepper, finely chopped

1/4 cup fresh cilantro, chopped  (optional)

 

Cook noodles in boiling water according to package directions. When tender, drain and rinse. Mix vinegar, soy sauce, ginger, garlic, jalapeno pepper, green onions, and cilantro, if using, then pour over cooked noodles and toss to mix.

 

Calories per serving: 211

 

Hearty Chili Mac 

 

Makes 10 1-cup servings

Children of all ages will enjoy this tasty combination of chili and pasta.

  

 8 ounces dry macaroni noodles

 1/2 cup water

 1 onion, chopped

 3 garlic cloves, minced

 1 small red or green bell pepper, seeded and diced

 1 8-ounce package vegetarian ground beef substitute, or 4 vegetarian burgers, thawed (if necessary) and chopped

 1 28-ounce can crushed tomatoes

1 15-ounce can kidney beans, undrained

 1 15-ounce can corn, undrained

 2 tbsps chili powder

 1 tsp ground cumin

 

Cook macaroni according to package directions. Drain, rinse, and set aside.

Heat water in a large pot. Add onion and garlic. Cook until onion is soft, about 5 minutes.  Add bell pepper and vegetarian ground beef substitute or chopped vegetarian burgers. Mix in tomatoes, beans and their liquid, corn and its liquid, chili powder, and cumin. Cover and simmer over medium heat, stirring occasionally, for 20 minutes. Add cooked pasta and check seasonings. Add more chili powder if a spicier dish is desired

 Per 1-cup serving:  Calories: 211

How To Make Date Paste

Soak 2 Cups of  dates in 1 1/2 cups of filtered warm water for at least 30 minutes and up to 8 hours before I make date paste. This allows the skin of the dates to soften and results in a smooth paste. You will also need a high power blender of food processor.

 Remove the dates from the water and set the water aside (don’t toss it!). Blend the dates on high speed in a blender or food processor. Add a few tablespoons of soaking water to the date puree and continue to blend until the date paste is smooth and creamy. Add more soaking water if needed. Store in air tight container.

This recipe will keep for up to two weeks in the refrigerator or several months in the freezer.

How To Use

You can replace honey or maple syrup with date paste in any recipe.

INGREDIENTS

  • 2 cups organic dates, pitted

  • 1½ cups warm water

INSTRUCTIONS

  1. Soak 2 cups of dates in 1½ cups of water for 30 minutes or up to 8 hours.

  2. Remove dates from water and set the water aside.

  3. Puree dates in food processor or blender.

  4. Add a few tablespoons of soaking water to the date puree and continue to blend. Blend until the date paste is creamy.

  5. Add more soaking water if needed. Store in air tight container.

Cashew No-Cheese Sauce

 

 1 1/2 cups cashews

1/4 cup nutritional yeast

 1 1/2 tsp salt

 1/4 tsp garlic powder

 3/4 cup water

 3 tbsps lemon juice

 

 In a food processor or blender, process cashews to a very fine powder, adding a small amount of water if needed.

 Add nutritional yeast, salt and garlic powder and mix to combine. Add lemon juice and water and process until smooth.

 Serve warm or at room temperature. Gently reheat over very low heat. Yields 2 cups (eight 1/4-cup servings).

Corny Ratatouille

 

1 medium onion, diced

3 ears corn, cut off the cob

1 medium red bell pepper, diced

1 acorn or butternut squash, stemmed and diced

1 small zucchini, diced

4 cloves garlic, minced

1 large tomato, diced

1 8oz can tomato sauce

1 tbsp basil

Salt and pepper to taste

 

Saute the onion in a medium saucepan for 10 minutes.  Add water 1 tbsp at a time to prevent sticking.  Add corn, red pepper, squash, zucchini and garlic.  Cook covered for 15 minutes, stirring occasionally.  Stir in tomato and tomato sauce,  basil and salt and pepper to taste.  Serve with your favorite pasta such as lasagna.

Serves 4

No-Cheese Sauce

INGREDIENTS

 1 large yellow onion, peeled and coarsely chopped

 1 large red bell pepper, seeded and coarsely chopped

 3 tbsps cashews, toasted, optional

 1 tbsp Tahini (optional)

 1 cup nutritional yeast

 Salt to taste

 

This low-fat vegan cheese sauce recipe takes only takes about 5 minutes to put together. It may seem as though this recipe will not work in a blender, but with a little patience it does. If your onions are strong, blanch them in boiling water for a few minutes, or sauté them over medium heat for about 5 minutes before adding them to the blender.

Instructions: Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency.

Variations:

Use an equal amount of roasted red bell peppers in place of the raw pepper.

Combine the prepared sauce with a jar of store-bought salsa or a recipe of Fresh Tomato Salsa, and use as a dip for vegetables.

Add ½ teaspoon of nutmeg with the salt

Mexican Rice and Beans Fiesta 

Here, the classic beans and rice combination gets a kick with ancho chile powder and cumin. The No-Cheese Sauce adds a creamy texture, and the health benefits are bumped up with zucchini, black beans, and corn.

INGREDIENTS:

 1 large yellow onion, diced

 1 red bell pepper, seeded and diced

 3 cloves garlic, minced

 1 tbsp cumin seeds, toasted in a dry skillet and ground

 2 tsps ancho chile powder

 2 medium zucchini, cut into ½-inch dice

 2 cups cooked brown rice

 2 cups cooked black beans, or 1 (15-ounce) can, drained and rinsed

 3 ears corn, kernels removed (about 2 cups)

One recipe No-Cheese Sauce Recipe

Chopped cilantro

 

 Preheat the oven to 350°F.

 Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tbsps at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.

 Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 minutes, or until bubbly. Serve garnished with the cilantro.

Spaghetti and Lentils

 

1 medium onion, diced                                        1 cup green lentils, rinsed

1 large carrot, peeled and diced                         3 cups vegetable stock

1 large celery, diced

2 large tomatoes, diced

3 cloves garlic, minced

Salt and pepper to taste

1 lb whole grain spaghetti or noodles, cooked Chopped parsley if desired

 

Place onions, carrot and celery in large pan and sauté for 10 minutes. Add 2 tsp water to prevent from sticking.  Add garlic and cook for 2 more minutes.  Add lentils and vegetable stock and cook for 30 minutes.  Add tomatoes and cook for 10 minutes  or until lentils are tender.  Season to taste.  Serve over cooked pasta and garnish with parsley.

Pumpkin Ginger Soup

 

4 oz pumpkin ( butternut squash can be substituted)

1 1/2 oz butter or butter substitute

1 onion, thinly sliced

1 garlic clove, crushed

1 1/2 pints vegetable stock

1/2 tsp ground ginger

1 tbsp lemon juice

1/2 pint milk substitute

Used fresh pumpkin cubed if possible and cook in butter with the onion and garlic until soft.  Add the stock  and bring to a boil over medium heat.  Add salt and pepper to taste along with the ginger and lemon juice.  Cover and cook 20 minutes over low heat, stirring occasionally.   Cool then blend in blender until smooth.   In clean saucepan add milk to the mixture and reheat.  Garnish with greek yogurt and chives and serve.  Serves 6

Savory Pumpkin Bread

 

2 cups whole wheat flour

2 tsp baking powder

1 tsp baking soda

2 tsp cinnamon

1/2 tsp ginger

1/4 tsp allspice

1/4 tsp cloves

One 15 oz can of pumpkin (2 cups)

1/2 cup maple syrup or honey

1/3 cup apple butter

1 tsp vanilla extract

1/2 cup walnuts or raisins is optional

Preheat oven to 350 degrees.  In a bowl mix pumpkin, maple syrup or honey,  apple butter and vanilla.  Add flour, baking powder, baking soda, and the spices.  Note: you can also substitute pumpkin pie spice instead of the spices individually.  Combine until mixture is moistened.  Add nuts or raisins if desired.  Put the batter into a bread baking pan prepared with non-stick cooking spray.  Bake for 50-60 minutes until a knife inserted into the center comes out clean.  Remove from pan and  let cool before slicing.   Makes one loaf.