No-Meat Loaf

You won’t miss the ground beef or ground turkey in this loaf. It is incredibly savory and loaded with phytonutrients and plant-based protein.

1 cup cooked brown rice

2 cups oatmeal bread crumbs *

1 cup finely chopped walnuts

1 small onion, finely diced

2 celery stalks, finely diced

2 carrots, finely diced

1 pound organic non-GMO firm tofu

1/4 cup tomato sauce

3 tbsp coconut aminos

2 tbsp stone ground mustard

1/4 tsp ground black pepper

  1. Preheat oven to 350.
  2. * OATMEAL breadcrumbs: in a food processor, grind oatmeal with 1 tsp each of onion powder, garlic powder, paprika, and ground black pepper. Set aside.
  3. In a food processor, grind the walnuts until fine. Set aside.
  4. Saute the onion, celery, and carrots in a skillet with a splash of vegetable broth until soft. About 5 minutes.
  5. In a food processor, puree the tofu.
  6. In a large bowl, combine the tofu, rice, vegetables, and oatmeal breadcrumbs.
  7. Mix in the sauce, coconut aminos, mustard, and pepper. Knead it by hand in the bowl until it all comes together.
  8. Transfer to a loaf pan and spread evenly with the back of a spoon or by hand.
  9. Bake for 60 minutes. Let stand for 10 minutes before slicing and serving.

Gluten-Free Biscuits

One bowl, simple ingredients, no kneading and rolling.

Biscuits this easy, anyone can make!

Buttermilk

3/4 cup dairy-free milk

1 tbsp apple cider vinegar

Dry Ingredients

1 cup gluten free flour

1 cup almond flour

2 tbsp tapioca starch

3/4 tsp Himalayan sea salt

2 tsp baking powder

1/2 tsp baking soda

  1. Preheat oven to 400.
  2. In a liquid measuring cup, combine milk and apple cider vinegar to make the “buttermilk”
  3. In a large mixing bowl, combine the dry ingredients.
  4. Add the buttermilk to the flour mixture, a few tablespoons at a time. You might not use it all.
  5. Transfer the dough to a floured surface (I like flouring my counter with coconut flour to give a sweet taste to the biscuits). Using your hands, press out the dough to the desired thickness you want your biscuits to be. This dough won’t rise so don’t roll it too flat.
  6. Using a cup or a large round cookie cutter, cut your biscuits and place on baking sheet.
  7. Bake for 15-20 minutes.

Sweet Green Salad with Sesame Dressing

A little (ok, a lot) green and a little sweet makes this salad exceptionally delicious.

Did you know that sesame seeds can help lower cholesterol, are full of protein, supports healthy digestion, improves heart health, improves skin appearance, alleviates anemia, is good for eyes, and can even protect against some cancers? Amazing, right?! You could sprinkle seeds on your salad, or like I did here, make a dressing with sesame seeds.

This salad is chock full of green, green and more green plant food. To counter that, I tossed in some tart with the cranberries and to counter that tartness I threw in grapes, too. It’s out of this world!

When I make this salad, my kiddo loves to grab anything he can from the fridge and chop it up and throw it in. He tends to eat the broccoli as we chop so sometimes the salad has less broccoli making it INTO the bowl. 🙂 Oh well, he is still eating it, right?!

 

Here is what we tossed into a GIANT salad bowl and dug in for a mouthwatering meal. Disclaimer: I don’t really measure, I just chop and toss. I will tell you what I used, and you can add as little or as much of each as you like into your own giant salad bowl. Trust me, you’ll want a big bowl to accommodate all this deliciousness.

Ingredients For Salad

Red leaf lettuce

Green leaf lettuce

Romain lettuce

Kale

Broccoli

Broccoli sprouts

Cranberries

Grapes

  1. Chop/dice/cut all your veggies and toss them in a bowl. I like to use my hands and toss it around to get it all mixed up. Plus it is fun to play with your food. 😉

Sesame Dressing

1/2 cup sesame seeds

3/4 cup water

4 Medjool dates

2 tbsp ground brown mustard

  1. Put all ingredients in a blender and blend until smooth. Pour over salad and massage salad to coat every square inch on your plants in the bowl.

 

 

Sloppy Joe on Baked Potato

A delicious twist on a classic meal – without the meat and gluten. Why avoid meat and gluten?

Considering meat consumption is linked to heart disease, diabetes, and cancer there is no surprise that it never makes its way onto any dinner plate of mine. And the truth is, it doesn’t matter if your meat is from a grass-fed animal because it still contains saturated fat, no fiber, and all the same toxic levels of carcinogens as conventionally raised animals. In addition, the huge load of protein that comes with meat is detrimental to human health. Excessive protein is not a good idea if you want to reduce your risk of getting cancer. Did you know that high protein diets increase the rate at which carcinogenic compounds (which are found in abundance in the meat as well as other foods consumed, environmental toxins, and personal care products) enter the cell? Once in the cell, the carcinogens get very reactive and attach to DNA and causes cell mutation. Your body has a natural life-preserving ability to mitigate mutations that occur in cells. The body will recognize the mutated cell and get rid of it. Diets high in animal proteins completely ruins the body’s ability to perform this duty. That means that high animal protein diets not only cause cellular mutations but they prevent the body’s ability to correct it! High animal protein diets turn on the cancer process and promotes cancer’s growth! How do we keep that mechanism functioning properly? Plants. Plants contain all the necessary phytonutrients the body needs to be able to rid itself of mutant cells so they don’t proliferate and turn into cancer.

Gluten is also a huge problem. Humans lack the ability to digest gluten. Even if you don’t have Celiac Disease, a full blown allergy to wheat, you still can’t digest gluten, and you do have a gluten intolerance. You just may not even know it. Or at least you aren’t recognizing symptoms you may be having as symptoms of gluten intolerance. You may not get intestinal symptoms. There are many, many extra-intestinal symptoms. Here are just a few:

**anxiety

**brain fog

**vertigo

**depression/anxiety

**migraines/chronic headaches

**motion sickness

**chronic aches and pains

**fatigue

**nerve pain

Gluten also stops your  body’s production of GABA. GABA is a neurotransmitter involved in regulating communication between nerve cells. It’s role is to inhibit or reduce activity in the neurons when they are over-firing. GABA promots calmness and peace. Without adequate GABA, anxiety, panic attacks, sugar and alcohol cravings, and tense muscles occur.

Don’t let that deter you from still enjoying your favorite foods, though! There is still a delicious way to eat your sloppy joe and fight disease at the same time!

1 cup dry lentils, rinsed well

4 cups water

1 medium bell pepper, diced (any color you like!)

1 small yellow onion, diced

1 15oz can organic tomato sauce

2 tbsp organic tomato paste

1/2 tbsp mustard

2 tsp chili powder

1 tsp garlic powder

1 tsp cumin

Himalayan sea salt and ground black pepper, to taste

  1. Put lentils and water in a sauce pan and bring to a boil. Once boiling, reduce heat to medium-high and cook for 20 minutes or until tender.
  2. Meanwhile, in a large skillet, saute the onion and pepper with a splash of veggie broth or water. Once soft, add the remaining ingredients and mix well.
  3. When lentils are done, drain the water, and add the cooked lentils to the sauce mixture and let cook for another 5-10 minutes until sauce is thickened.
  4. **To bake potatoes, poke holes into the potatoes and bake on baking sheet in the oven at 425 for about 45 minutes (depending on size of potato you use) until fork tender.
  5. To serve, slice potato open and spoon some sloppy joe mixture on top.

 

 

Sweet Potato Chili

This is a super simple black bean and sweet potato chili recipe that is incredibly healthy and definitely comforting, especially on a crisp fall or winter night.

Full of plant based protein and bursting with phytonutrients to support a healthy thriving body, you will LOVE this hearty chili.

1 tbsp vegetable broth (for sauteing onion and garlic)

1 onion, diced

3 cloves garlic, minced

1 tsp Himalayan sea salt

2 tsp cumin

2 tsp chili powder

1 tsp Italian seasoning

1 1/2 cups cooked or canned black beans

1 1/2 cups diced sweet potatoes

2 cans diced tomatoes

2 cups vegetable broth

  1. In a large pot heat the 1 tbsp vegetable broth and satue the garlic and onion for 3-5 minutes. Add the spices and cook for 30 seconds. Then add the sweet potatoes and cook for 3-5 minutes.
  2. Add the tomato, broth, and beans. Cover and simmer for 20 minutes. It is done once the sweet potatoes are fork tender.

Optional: Top with avocado, cilantro, rice, or quinoa.

Crispy Tofu Fingers

Even chicken finger lovers will love this one.

As my oldest son told me, “Now this is a finger lickin’ good food!”

1 package of extra firm organic non-GMO tofu

1/2 cup almond milk

1 tbsp tapioca starch

1/3 cup cornmeal

1/2 cup ground oatmeal (you could substitute gluten-free breadcrumbs)

1/2 tsp cinnamon

1/2 tsp cumin

1/2 tsp chili powder

1/2 tsp onion powder

1/2 tsp garlic powder

  1. Rinse tofu and wrap the tofu in paper towels or a kitchen towel. Then place something heavy (like a few heavy cookbooks) on top to let the water soak out for about 20 minutes.
  2. Meanwhile, whisk together the milk and tapioca starch in a shallow dish.
  3. In a bowl, mix the remaining ingredients and set aside.
  4. Preheat the oven to 400.
  5. Slice the tofu into strips, dip 1 strip at a time in the milk mixture, then coat with the breading. Place on baking sheet and bake for 15 minutes. After 15 minutes, flip the tofu strips and bake for another 15 minutes.

 

 

Huevos Rancheros

Tofu is actually good for you.

Certain industries would like for you to believe soy contributes to breast cancer because of the estrogen it contains. They’d like you to believe milk and dairy is better for you. But milk and dairy has a great deal of estrogen. If you think about it, that doesn’t make much sense, does it? I mean, how could a plant estrogen be bad for you but a non-human mammal estrogen be good?

Soy, a plant estrogen (phytoestrogen), has an antiestrogenic effect. What that means is it lowers breast cancer risk. It blocks “dirty” estrogens from getting into the cell. Consuming estrogens from mammals floods our system with entirely too much estrogen and has a proestrogenic effect. Phytoestrogens lower breast cancer risk. What’s even more amazing, for those who have had breast cancer, phytoestrogens reduce the risk of a cancer recurrence by 25%!

Bottom line, you’re better off eating foods that don’t contain hormones from another mammal.

You are also better off not eating foods that contain cholesterol. Your body makes all the cholesterol it needs. Therefore, cholesterol is not considered an essential nutrient. The cholesterol in eggs is considered a major factor in fatty liver disease and cirrhosis of the liver. Yikes! Consuming cholesterol makes your blood “fatty” and sticky. This sticky blood sticks to artery linings and makes them stiff and narrows the passage of blood flow. This is a major factor in heart disease.

So skip the hormones and cholesterol. But don’t skip the savory breakfast! Just adjust your recipe. Like I did with this one, using tofu instead of eggs, I can have my huevos rancheros and eat it, too! 🙂

8 oz extra firm organic non-GMO tofu

2 yukon gold potatoes, diced small

1 green pepper, diced small

2 roma tomatoes, seeded and diced small

Himalayan sea salt & ground pepper, to taste

2 tsp turmeric

1 tsp chili powder

1/2 cup salsa

slices of toast or tortillas

  1. Boil diced potato and cook until fork tender.
  2. In a large skillet, with a splash of veggie broth (or water), crumble tofu and cook with diced pepper.
  3. Add the turmeric, chili powder, salt & pepper and mix until well coated.
  4. Add the cooked potatoes to the skillet with the tofu. Stir in the diced tomatoes.
  5. Remove from heat. Serve over toast or tortillas. Top with a dollop of salsa.

 

Chickpea Noodle Soup

Chicken Noodle Soup has long been a staple for healing the sick. And it is true that the nutrients provided in the broth (as long as it is vegetable broth) and the vegetables have a powerful effect on the body in that it provides an abundance of vitamins and minerals which is like the body calling in back-up to help fight the invading germs.  However, adding that chicken to the soup is not the wisest choice.  And here are a few reasons why:

  • If you buy factory farmed chicken, you are getting an animal that lives in over-stuffed cages filled with excrement. The cages are so crowded they barely have any room to move at all, let alone spread their wings. This stresses the chicken out, and just like humans, stress weakens the immune system. Sick birds receive antibiotics, traces of which end up on your dinner plate.
  • A serving of chicken contains just as much cholesterol as red meat. (The egg contains 3x more)
  • It is common industry practice to feed chickens arsenic order to make them grow faster, which is highly toxic to humans and can cause cancer, dementia, neurological problems, amongst other diseases.
  • Chickens are “plumped” by having a saline solution injected into them. If you are trying to avoid a high-sodium diet, which you should, eating chicken will not help you achieve that.
  • Chicken is void of antioxidants, phytonutrients, and fiber. It contains harmane (a neurotoxinwhich may cause tremors), heme iron, arachidonic acid, medications and pesticides, glycotoxins (which have been linked with increased rates of Alzheimer’s).
  • You can’t “cook off” bacteria because even if you kill the bacteria in cooking, you consume the endotoxins (bacterial cell death). Once inside the body, natural defense cells recognize it as foreign. There is an almost immediate inflammatory response, compromising the immune system.

Chickpeas, on the other hand, are the perfect alternative to your noodle soup. They provide an abundance of phytonutrients, fiber, and antioxidants.  As opposed to chicken, which is pro-inflammatory, chickpeas are anti-inflammatory, they drop C-reactive protein levels (a substance produced by the liver which increases the presence of inflammation), and eating beans (including lentils and split peas) has been shown to reduce colorectal polyps by 33%.

Bottom line, chicken causes damage in the body with every bite. More chicken, more damage. And if you are having chicken noodle soup to get well, then the addition of the chicken negates your efforts. It seems to cause more harm. Chickpeas cause no damage. In fact, they are healing and immune boosting.

So if you are under the weather and want a healthy dose of nutrients to bolster your immune system, skip the chicken noodle soup, and opt for the chickpea noodle soup instead. You won’t miss the chicken in this delicious soup!

 

4 cloves garlic, minced

2 medium onions, chopped

4 carrots, thinly diced

4 celery stalks, thinly diced

2 tsp ground thyme

8 cups organic (or homemade) vegetable broth

1 cup cooked chickpeas

8 oz gluten-free elbow pasta

Ground pepper, to taste

  1. Saute the garlic, onions, carrots, celery, and thyme in a large pot with a splash of veggie broth until soft.
  2. Add the broth and bring to a boil.
  3. Once boiling, add the chickpeas and pasta and cook until the noodles are just cooked through (about 5-8 minutes).  Top with ground pepper.

 

Vegan Enchiladas

If you love savory meals then you’ll love this one. It is one of my favorites.

Packed with plant-based protein, chickpeas (also called garbanzo beans) have 14.5 grams of protein per cup. Chickpeas are a legume that is included in many healing diets because of the rich source of phytonutrients they contain. These plant based nutrients have the ability to increase satiety, boost digestion, keep blood sugar levels stable, and increase protection against disease.

Did you know: ground chickpeas have been used as a coffee substitute since the 18th century and are still commonly used as a caffeine-free alternative today? I haven’t tried it, but I have read that it is absolutely delicious. If you give it a try, let me know what you think!

 

Filling Ingredients

1 large onion, diced

1 red bell pepper, diced

3 roma tomatoes, diced

2 15oz cans chickpeas, drained and rinsed

1/3 cup nutritional yeast

4 tsp cumin

2 tsp paprika

Tortillas

Enchilada Sauce

3 cups organic vegetable broth

1/4 cup tomato paste

1/4 cup oat flour or brown rice flour

2 tsp cumin

1/2 tsp chili powder

1/4 tsp garlic powder

1/4 tsp onion powder

  1. In a large skillet, saute the onion and pepper in a splash of water or veggie broth until tender.
  2. Add the remaining ingredients and cook for a few minutes to heat through.
  3. Preheat oven to 350.
  4. FOR ENCHILADA SAUCE: add all ingredients to a saucepan and cook until bubbly. Whisking continually. Simmer for a few minutes, it’ll thicken as it simmers.
  5. Fill tortillas with filling, roll it tight, place in baking dish coated with a layer of sauce. Repeat until all tortillas are used. Pour remaining sauce on top.
  6. Bake for 20 minutes.