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.My 1, 2, 3 eating plan
1. Vegetables, fruits, mixed grains, legumes,
nuts. As a vegetarian, these whole foods,
processed as little as possible make up the base
of my vegetarian regime. I eat whole fruits
(versus processed, store bought fruit drinks) in
the morning. Check out my Boom Boom morning
smoothie recipe above. For lunch, I keep my trade mark veggie
burgers handy. And for dinner, steamed
vegetables, whole grained rice like Basmati, and
a side protein like beans or legumes. As you
progress in this vegetarian experience, you will
find it's not that hard to have variety AND
delicious meals in a vegetarian lifestyle.
 2. Avoid heavily processed, contaminated foods,
which is almost impossible today, but you can
try. Being a vegetarian, I do not eat meat at
all, except for the occasional fish or eggs.
Yes, these are meats or forms of meats, but I
limit them severely and try to eat them
organic-- another almost mission impossible
task. I do not treat eating as a religion, but I
do eat to be happy and have a healthier body. So
that means avoiding the nitrates and other
contaminants in processed meats, restricting
consumption of white flour products like pizza;
and inflammatory products like dairy, cheese,
and yes, eggs. If you must eat these foods,
severely limit them percentage wise in your diet
and eat them organically fed if possible.
3. Drink clean water. Dirty gasoline clogs a
car's carburetor, creates sludge in the engine,
and ultimately slows it down and kills it. So
how do you think contaminates damage your body
in unpredictable ways, damage cells, organ
function, and inhibit the healthy processing of
nutrients? I use a PUR water filter and drink
plenty of water during the day. How much varies,
some say eight 8 ounce glasses, I try to hydrate
well in the morning and then drink throughout
the day. I try to include up to three beverages
of green tea for its many health benefits.
-
These are
a few of my favorite recipes below, not all are
vegetarian friendly. :)
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Flappin’
Jax Pancakes
~ My father inspired this recipe. The grated
butter melts in the pancake creating little
flavor pockets. :^)
This recipe ingredients may be doubled to serve
more.
Ingredients:
1 cup all-purpose flour (for vegetarian 1/2 cup
millet flour and 1/2 cup oatmeal flour)
1 tablespoons natural cane sugar
1/2 tablespoon baking powder
1/4 teaspoon salt
1 and 1/4 cup milk (for vegetarians 3/4 cup silk milk
plus 1/2 cup water)
1 egg (or for vegan: 2 tbsp ground flax seed
soaked for 15 minutes in 4 tbsp water)
2 tablespoons butter (or for vegan 2 tbsp olive
oil or grape seed oil)
Directions:
1. In a bowl, mix together all the dry
ingredients.
2. Grate in 4 tbs of butter and gently stir into
mix.
3. Make a well in the centre and pour in the
milk. Stir to the consistency you like.
4. Scrabble the 2 eggs and stir (whipping adds
air and stiffens the mix) until mixed but still
a bit lumpy.
5. Heat a frying pan (if it is not non-stick,
you will need to melt a bit of butter or oil in
it) and when hot, pour in some pancake mix.
- *TIP: Heat the frying pan, then lower the
temperature and allow to cool somewhat. Reheat
frying pan to just below medium heat. This
should reduce pancakes sticking to the pan.
6. If you are adding fruit, you can sprinkle it
on top of the pancake now.
7. When the pancake starts to bubble on top and
is golden brown on the cooked side, turn it and
continue cooking until both sides are golden
brown.
8. Repeat the cooking process with the remaining
batter. You may need to adjust the heat as pan
tends to get hotter as you keep making pancakes.
Place on a plate and keep the cooked pancakes
covered with a pot lid, to keep them warm while
you finish cooking the rest.
Outrageously
Delicious Veggie Burger~
without flour... and it sticks together without
falling apart!
Serves: 10 burgers
Ingredients- these are initial uncooked
measurements
1/2 cup millet, couscous, quinoa, or other type
grain
1/2 cup oatmeal (this oatmeal will NOT be
cooked, just add it to mixed ingredients)
1 small or medium sized onion (you choose what
type of onion)
1 cup mushrooms~ de-stemmed and not yet chopped
1/3 cup salted cashews~ whole or halves (which
have not yet been
put in food processor)
1/3 cup salted pistachios (which have not yet
been put in food
processor)
2 cups spinach, kale, or mixed vegetables (peas, corn,
carrots)
2 garlic cloves
1 tsp of coconut, grape seed, or olive oil
1 tsp sea salt
¼ tsp black pepper
Directions
(all food will, except oatmeal, will be
pre-cooked before mixing)
Add 2 cups of water to the millet, a tablespoon
of olive oil, and a little salt, 1/4 tsp, to
season and cook. Set aside.
Chop onion/ fine with a knife; chop mushroom
into small slivers; and chop up garlic into
bits. Sauté, add oil as needed. Set aside.
Steam cook the vegetables~ the spinach or mixed
vegetables. Add a pinch of salt and pepper;
slice of onion; and/ or garlic to season.
Finely chop the cashews and pistachios in the
food processor. They should be small enough to
feel gritty or grainy.
In a large bowl add two cups of the cooked
grains. Add all of the other ingredients using a
large spoon. Include the salt, pepper, and oil
as per this recipe. Continue to mix.
Line a baking sheet with foil paper.
Using a ½ cup measuring cup, form patties with
your hands. Place patties one by one onto baking
sheet
Place in the oven for 15 minutes.
Take out the baking sheet and flip the burgers
with a spatula.
Bake for another 10 to 15 minutes.
Take out the burgers and enjoy while they are
still hot!!! (or stack in a Tupperware
container, separating burgers with foil wrap so
they won't stick to each other. Place in a
freezer for a delicious meal at your
convenience.)
 7 Easy + Healthy Salads For
Every Day of the Week
Original Author:
Fablunch
Ingredients
Spicy Kale Salad (Serves 1-2)
2 cups kale
½ red bell pepper
½ avocado
1 tbsp olive oil
1½ tbsp lemon juice
pinch of cayenne pepper
½ tsp salt
Mediterranean Quinoa Salad
(Serves 4)
3 cups cooked quinoa
3 tbsp fresh dill
2 tbsp green onion
2½ tbsp olive oil
2 tbsp lemon juice
3 tbsp capers
3 tbsp pine nuts
2 garlic cloves, minced
salt and pepper
Tomato and Cucumber Salad (Serves
1-2)
⅔ English cucumber
2 Roma tomatoes
⅛ cup red onion
1 tbsp capers
1½ tbsp apple cider vinegar
1 tbsp olive oil
2 tbsp fresh basil
sea salt to taste
Cabbage Hemp Salad (Serves 1-2)
2 cups shredded red cabbage
2 tbsp hemp seeds
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp cilantro
¼ tsp salt
pinch cayenne pepper
Mom's Green Salad (Serves 1-2)
2 handfuls arugula
4-5 lettuce leaves
½ English cucumber
½ green pepper
½ avocado
1 garlic clove, minced
1 tbsp olive oil
juice of 1 lime
1 tbsp fresh dill
salt and pepper
½ tbsp chia seeds (optional)
2 tbsp pumpkin seeds (optional)
- Shirazi Salad (Serves 2-3)
1 English cucumber
2 tomatoes
¼ red onion
2 celery stalks
2 tbsp parsley
2 tbsp mint
2 tbsp cilantro
juice of 1 lime
1 garlic clove, minced
½ tbsp olive oil
salt and pepper
Simple Greek Salad (Serves 1-2)
½ English cucumber
1 large tomato
1 green pepper
¼ small red onion
¼ cup Kalamata olives
1 tbsp olive oil
1 tsp oregano
salt and pepper
Directions for above salads...
Spicy Kale Salad
Tear kale leaves into small pieces with your
hands and transfer to a medium bowl.
Dice red pepper and cut the avocado into cubes.
Add to the bowl.
Add the remaining ingredients and mix well to
combine.
Mediterranean Quinoa Salad
Finely dice dill and green onion.
Add quinoa to a bowl and follow with the rest of
the ingredients.
Mix well.
Tomato and Cucumber Salad
Thinly slice tomatoes, cucumbers, red onion and
basil.
Toss all ingredients in a bowl and let marinate
for about an hour.
Cabbage Hemp Salad
Shred cabbage using a knife or a food processor.
Combine all ingredient in a bowl and mix well.
Mom's Green Salad
Chop cucumber, green pepper, avocado, lettuce
and dill.
Combine all of the ingredients in a bowl and mix
well.
Shirazi Salad
Dice cucumber, tomato, celery and red onion and
place into a medium bowl.
Chop the herbs and combine with garlic, olive
oil, lime juice, salt and pepper in a small
bowl.
Add the herb mixture to the salad and mix well.
Simple Greek Salad
Dice all of the ingredients and combine in a
medium bowl.
Add olive oil and season with oregano, salt and
pepper.
Mix well.
Peach Cobbler
 My philosophy on vegan deserts: Deserts are for
enjoyment, a minor part of the diet. For a
vegan, considering the rest of their diet, this
little indulgement is just reward for a life
dedicated to abstinence. I usually eat desert
with coffee as a nightcap following dinner.
FILLING INGREDIENTS
8 -10 peaches, peeled, pitted and sliced into
thin wedges
1/4 cup white sugar
1/4 cup brown sugar
1/4 teaspoon cinnamon
1/8 teaspoon ground nutmeg
1 teaspoon fresh lemon juice
2 teaspoons cornstarch
FOR TOPPING
1 cup all-purpose flour
1/4 cup white sugar
1/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon salt
6 tablespoons unsalted butter, chilled and cut
into small pieces
1/4 cup boiling water
Directions:
1). Preheat oven to 425. In a large bowl,
combine peaches, 1/4 cup white sugar, 1/4 cup
brown sugar and cinnamon, nutmeg, lemon juice
and cornstarch. Toss to coat evenly and pour
into a 2 quart baking dish. Bake for 10 minutes.
2). Meanwhile, in a large bowl, combine flour,
1/4 cup white sugar, 1/4 cup brown sugar, baking
powder and salt. Blend in butter lightly with a
fork, until mixture resembles course meal. Stir
in water until just combined.
3). Remove peaches from oven, and drop spoonfuls
of topping over them. Sprinkle the entire
cobbler with the sugar and cinnamon. Bake at 350
until topping is golden, about 30 minutes.
Healthy Banana
Oatmeal Cookies
I’m working on this all natural alternative to
sugared cookies recipes. My Mom says they taste
just great! :^)
I, however, say they're still in the
experimental phase.
Ingredients
* ½ to ¾ cup honey
* 1 ripe banana, mashed
* 1 cup butter
* 1 teaspoon vanilla extract
* 1 cup all-purpose unbleached flour
* ¼ teaspoon salt
* 1 teaspoon baking powder
*1 teaspoon flax seed
*1 teaspoon chia seed
* ½ teaspoon ground cinnamon
* 2 cups rolled oats
* 1/2 cup walnuts
* 1 cup raisins
* ½ cup coconut or substitute chocolate chips
for raisins
Directions
1. In a small pot melt butter on low heat. Turn
off heat and remove pot from stove, allow to
cool slightly. Mash banana with melted butter.
Add honey and vanilla extract together until
smooth. Stir oatmeal into the mix. Let sit 10
minutes for oatmeal to absorb flavor. In a
separate bowl, sift together the flour, salt,
cinnamon, flax, and chia seed. Then add walnuts
and raisins-- mix until well blended. Add the
creamed mixture into dry mix and stir together.
Let mix rest 15 to 30 minutes.
2. Drop dough by forkfuls onto cookie sheet
lined with foil wrap. Bake at 375 degrees for 18
to 25 minutes in preheated oven. Remove cookies
from pan to cool on plate or wire rack.
THE Eggplant
Parmesan (taste just like chicken!)
This recipe creates 2 dishes of eggplant—for all
the work involved you might as well cook 2
platters. :^)
For the Eggplant
2 cups all-purpose unbleached flour
2 cups Italian bread crumb seasoning
Kosher salt
4 large eggplants, peeled and cut crosswise in ¼
inch thick slices
6-8 eggs, beaten (For the vegan~ simply fry the
eggplant in the flour/ breadcrumb mix.)
Olive oil or vegetable oil for frying. Olive oil
is better, but more expensive.
1-2 cups grated parmesan cheese (for the
vegan... try the nutritional yeast flakes.)
2 lbs fresh mozzarella cheese (or vegan try the
different brands Daiya, Vegan Gourmet, et al.
However, experience has shown the usual cheese
and parmesan is best for taste.)
grated basil leaves
THE Tomato sauce
(see recipe below)
THE Tomato Sauce recipe (can be used in other
dishes like spaghetti, etc.)
1 whole chopped large onion
1/2 cup chopped mushrooms
2 small garlic cloves, minced
1/3 cup olive oil
2- 28 ounce cans of diced peeled tomatoes
2- 24 or 28 ounce bottles of your favorite pasta
sauce.
½ teaspoon salt and to taste
¼ teaspoon black pepper
½ teaspoon cayenne pepper
½ teaspoon crushed red pepper
½ teaspoon thyme
½ teaspoon rosemary
½ to 1 teaspoon tumeric
1 teaspoon parsley flakes
1/2 teaspoon dried oregano, crushed
2 bay leaves
Several 2 tsps. of lemon juice to taste. Gives
the sauce a nice tart kick!
Honey to taste~ drizzle honey on top of the
sauce and stir in.
Directions for eggplant and sauce preparation:
For the eggplant:
1. Cut eggplants crosswise into 1/4 inch thick
slices. Line a large deep dish or cookie sheet
with one layer of paper towel. Arrange one layer
of eggplants on top of paper towel sheet and
sprinkle evenly with salt. Place a sheet of
paper towel on top of all eggplant layers.
Repeat layering with remaining eggplants,
salting, until all eggplant is layered. Place
another cookie sheet or large deep dish on top
of eggplant layers. Place weights (water/
dishes, books, on top) and let drain for 2
hours. The purpose of this step is to have the
eggplant release some of its moisture before
cooking.
2. While the eggplant is draining, prepare
tomato sauce. See below ‘for the tomato sauce.’
3. When eggplant has drained, press down on it
to remove excess water, wipe off the excess
salt, and lay the slices out on paper towels to
remove all the moisture. In a wide, shallow
bowl, combine flour and bread crumbs. Mix well.
Pour beaten eggs into another wide shallow bowl.
Place a large, deep skillet over medium heat,
and pour in a half inch of olive oil. When oil
is shimmering, dredge the eggplant slices first
in the beaten egg, then in the flour mixture.
Working in batches, slide coated eggplant into
hot oil and fry until light golden brown on both
sides, turning once. Drain on paper towels.
4. The following is for 2 baking dishes:
Preheat the oven to 350°F. In the bottom of a
10x15 inch glass baking dish, spread 1 cup of
tomato sauce. Top with a layer of the eggplant
slices. Sprinkle eggplant with the grated
mozzarella. Sprinkle eggplant with the Parmesan
cheese. Sprinkle with grated basil leaves.
5. Make a second layer of eggplant slices,
topped by sauce, mozzarella, Parmesan, and
remaining basil. Add remaining eggplant for a
third layer and top with the remaining tomato
sauce, Parmesan, and mozzarella.
6. Bake until cheese has melted and the top is
slightly brown, about 30 minutes. Allow to rest
at room temperature for about 10 minutes before
serving.
For the sauce
Optional: Saute the onion, mushrooms, and garlic
in oil in a saucepan until tender (about 3
minutes).
or just put it all in the pot. It's gonna cook
anyway.
Add in the tomatoes, olive, and other seasoning
ingredients.
Simmer uncovered for about 15 minutes, or until
it is as thick as you would like.
Drizzle top of sauce with honey and stir in to
your taste.
Stir in contents of the additional pasta sauce
bottle. Take out the bay leaf and set aside.
Sweet Corn Bread
Ingredients
2- 1/3 cups all-purpose flour
1 cup yellow cornmeal
1 cup cane sugar
1 teaspoon salt
4- 1/2 teaspoons baking powder
3 eggs ( or vegan 1 tbsp ground flax seed to 2
tbsp water per egg)
1- 2/3 cups milk (or vegans-- silk milk)
2/3 cup butter, softened (olive oil for vegans)
Directions
Preheat oven to 400 degrees F (200 degrees C).
Spray or lightly grease a 9 inch round cake pan.
In a large bowl, cream butter and sugar. Combine
the eggs and milk. Combine flour, cornmeal, salt
and baking powder; add to creamed mixture
alternatively with egg mixture. Pour batter into
prepared pan.
Bake in preheated oven for 22 to 27 minutes, or
until a toothpick inserted into the center of
the loaf comes out clean.
Stir Fried
Vegetables with Rice
Ingredients:
1 Kielbasa- sliced like the zucchini below.
(Whoa vegans! No substitute for kielbasa! NO, I
do not eat kielbasa, however, I will cook
forbidden foods for my family to keep the peace
:)
2 zucchini, sliced (cut lengthwise twice and
then crossways to create little ‘pizza’ slices)
2 yellow squash, sliced
½ cup sliced fresh mushroom
½ red pepper
½ green pepper
½ onion
2 garlic cloves, minced
2 tablespoons white wine
2 tablespoons soy sauce or Teriyaki sauce
1 tablespoon lemon juice
2 tablespoons olive oil
½ teaspoon dried basil
¼ cayenne pepper
Salt and pepper to taste. ½ teaspoon of each to
start.
Other—thyme, rosemary. ¼ teaspoon of each.
Sauté the kielbasa, onions, garlic cloves,
peppers, and mushrooms in a large frying pan for
1 minute or until crisp-tender. Add the sliced
zucchini, squash. Continue to stir-fry about
another minute until all is crisp-tender. Add
white wine, soy sauce, lemon juice.
Add seasonings and salt and pepper to taste. For
the salt, I simply sprinkle a light coating of
salt over the whole dish. Try experimenting with
other seasonings such as Rosemary or Sage. This
is a fun dish to make your own special creation.
Seasonings can be added while you cook, so you
do not have to wait until the very end to add
seasonings.
This dish serves very well with rice or pasta.
If using pasta, try a sprinkling Parmesan cheese
as a topping.
Chicken Cutlets
Francaise (Vegans maybe you can
substitute eggplant, zucchini, or squash for the
chicken?)
Ingredients:
1 lb. marinated chicken cutlets, cut thin
2 eggs
1/2 c. seasoned flour
(season flour with 1/2 tsp. garlic powder, 1/2
tsp. 1/4 tsp salt and 1/4 pepper)
1/2 c. Italian bread crumbs
Olive oil to cover bottom of fry pan
SAUCE:
2 tbsp. melted butter
1/4 c. water
1/2 tsp. cornstarch
1 teaspoon lemon juice or to taste
Marinate chicken cutlets first sprinkle with
lemon juice. Sprinkle with salt, pepper,
paprika, and 1/4 teaspoon cayenne pepper, Add
several tablespoons of Teriyaki or Soy sauce.
Add at least 1 tablespoon of mustard. Add at
least 2 tablespoons of honey. Allow chicken to
marinate at least 1/2 hour to absorb seasoning.
Beat eggs, adding salt and pepper to taste. Mix
seasoned flour with Italian bread crumbs. Dip
cutlets first in egg then in flour/ bread crumb
mixture. Fry in olive oil until light golden on
both sides. Then place on a plate with paper
towels to help remove excess oil from fried
cutlets.
When all cutlets have been fast fried, put them
in baking dish. In saucepan heat (low) quickly
combine melted butter, cornstarch, water and
lemon juice in a pan. Taste sauce and add any
seasonings such as salt and pepper or lemon to
taste.
Pour over the cutlets in baking dish, cover with
foil and bake 1/2 hour in 350 degree oven. Check
in 20 minutes to make sure water is in pan, if
not add more until finished baking.
Everything, But
the Kitchen Sink, Meat Loaf
(Again, I
personally no longer eat this meat stuff. But
it's a good recipe, that I share with you.)
Ingredients:
1 pounds lean ground beef
1 pound ground turkey
2 eggs, beaten
2/3 cup Italian bread crumbs
1 cup shredded cheddar cheese
1 onion, finely diced
½ green pepper, diced (optional)
½ cup finely shredded carrot (optional)
1 garlic clove, crushed and diced
2 tablespoons soft butter
1 tablespoon Teriyaki sauce
2 teaspoons lemon juice
2 tablespoons honey
2 tablespoons chopped parsley
½ teaspoon rubbed sage
1 teaspoon salt
¼ teaspoon pepper
¼ teaspoon cayenne pepper
Directions
In a large bowl, combine ground meat and other
ingredients.
Place in a shallow baking dish and shape into an
oval loaf.
Bake in a preheated 350 degrees F (175 degrees
C) oven for 45 minutes or until done.
Tip: Use the meat loaf juices and trimmings to
make a delicious gravy. Just mix and dissolve a
¼ cup of flour to 1 cup of cold water and mix
with the juices. You may need to add a little
extra seasoning to get it just right. :^)
Onion Rings or
Fish Batter Recipe
(Vegan or not, fried foods, French fries, are
generally not good for you. Indulge anyway in
moderation!)
1 ¼ cups all-purpose flour
1 ½ teaspoon baking powder
2 tablespoons grated butter
1 tablespoons of honey-- or to taste
1 teaspoon salt
1 egg
½ cup milk, or as needed
½ cup water
3/4 cup dry bread crumbs
1. Soak onion rings in a bowl of ice water for 1
hour; drain and pat dry with paper towels.
2. Season fish with lemon juice, salt, and
pepper to taste.
3. Whisk above ingredients together in a bowl
until smooth.
4. Heat oil to medium-high in a deep-fryer or
large saucepan. Temperature of oil will vary as
you should lower the temperature to avoid
burning the oil and raise it to avoid soggy fish
or onion rings. Also, you may need to change the
oil if it becomes filled with burnt food debris.
Best to fry onion rings first.
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These morning starters give me the boost I need
regardless of how deadbeat I may feel in the mornings...