Happy Healthy Gut (27 page)

My family’s favorite. Who can improve on strawberries and bananas?

1½ cups of water

2 bananas

12 frozen strawberries

20 raw walnuts

Combine all ingredients except walnuts in blender. Blend for one minute. Pour into two tall glasses, and top with walnuts. Substitute
the water for unsweetened soy milk if you would like a more calorie-dense smoothie. (Meal replacement)

This smoothie is absolutely teeming with vitamins. It makes a fab lunch replacement!

1 cup of filtered water

2 cups fresh spinach

¾ cup frozen blueberries

1 tbsp. chia seeds

Agave syrup to taste

Combine all ingredients into blender in this order listed above. Blend for 1 minute. Drink up!

½ honeydew melon

1 chunk ginger

1 pear

1 cucumber

1 cup of ice

Juice the ginger, pear, and cucumber. Pour into blender, and add melon. Blend until smooth. Place ice into a tall glass, then add smoothie. Drink ice cold.

This pretty drink is crazy refreshing.

1 can club soda

Filtered water

6 sliced organic strawberries

10 fresh mint leaves

1 lime

Agave syrup to taste

Using 2 tall glasses, fill half way with ice. Pour half a can of club soda into each. Divide strawberries and mint leaves, and place half in each glass. Fill to 1 inch from top with filtered water. Add 1 tbsp. agave syrup to each glass. Mix well. Squeeze fresh lime juice on top of each drink. Enjoy!

Note: Rub mint leaves between your fingers before placing in glasses. This will help release the flavor.

My absolute favorite way to eat kale. I even have my neighbors hooked!

1 bunch fresh kale

Pinch of nutritional yeast

Sea salt to taste

Set oven to 350 degrees Fahrenheit. Wash and dry kale; rip into pieces. Spread the kale out on a cookie sheet in a single layer. Grind sea salt lightly over top. Bake for approximately 8 minutes, until edges of kale are crisp-looking. Remove from heat and place on cooling rack. Evenly sprinkle nutritional yeast over the kale. Eat within a couple of hours.

12 grape tomatoes

1 yellow bell pepper

1 small jalapeño pepper

1 small red onion

Small bunch of cilantro

1 lime

1 cup black beans

Combine peppers and onion into food processor. Pulse until roughly chopped. Add tomatoes and cilantro. Pulse until tomatoes are diced to your size preference. Add juice from lime and black beans. Stir by hand. Serve with organic tortilla chips, or as a topper for half an avocado.

A great friend of mine got me hooked on this one. It makes a yummy snack, and even the kids like it.

1 cup chocolate almond milk

3 tbsp. chia seeds

3 tbsp. raw coconut

Stir chia seeds into milk, on and off, for about five minutes. Seeds need to be evenly distributed in the milk. Cover and refrigerate overnight. In morning, sprinkle coconut on top and eat. High-fiber pudding for breakfast!

This snack is super easy and fast to make, and it is high in energy and raw goodness.

1 apple

1 tbsp. almond or peanut butter

2 tbsp. rolled oats

Core apple, and cut in half. Fill each half with ½ tbsp. of nut butter. Sprinkle oats on top. Easy snack!

2 avocados

1 roma tomato

1 garlic clove

1 cup cilantro

1 lime

Pinch of sea salt

Combine all ingredients in food processor or blender. Blend until slightly chunky. Serve with organic tortilla chips, or as a dip for fresh veggies.

Why go for Japanese, when you can make your own? The flavors in this light lunch are delicious!

1 sheet nori

¼ cup julienned carrots and cucumber

½ avocado sliced vertically

¼ cup cooked brown rice

¼ cup tamari for dipping

Wet nori, and place on smooth surface. Place brown rice on top, then veggies. Carefully roll into a roll, wrap-style. Dip in tamari for each bite.

This breakfast will keep your tummy full for hours, and is high in protein and yumminess.

1 cup rolled oats

2 tbsp. hemp hearts

¼ cup dried dates

1 tbsp. ground flaxseed

Filtered water

Pumpkin and sunflower seeds to garnish

Combine the first four ingredients into a stainless steel pot. Fill with filtered water to just cover oat mixture. Cook on low-medium heat until water is absorbed; about 5 minutes. Stir a few times throughout. Remove from stove and scoop into two bowls. Top with pumpkin and sunflower seeds.

This pretty breakfast is magic for your taste buds. It’s easy to make, and super nutritious.

½ pear sliced thinly

2 tbsp. wheat germ

¼ cup shredded coconut

½ cup rolled oats

1 tbsp. white chia seeds

½ cup unsweetened almond milk

Cinnamon to taste

Layer ingredients in the above order in a bowl. Eat immediately!

A very filling lunch! Everybody loves a make-your-own kinda dish, and this meal does not disappoint.

1 whole wheat pita

½ cup cooked brown rice

½ cup chickpeas

1 diced roma tomato

¼ diced red onion

¼ diced cucumber

4 tbsp hummus (recipe on page 224)

Cut pita in half; gently open both halves without tearing bottoms. Layer remaining ingredients in pita in the order they are listed. So yummy!

This is a pretty and perfect salad for a fall or winter meal. The warmth of the rice and roasted beet create cozy flavors and textures that make you feel snuggly.

4 rainbow chard leaves

2 medium-sized beets

½ cup cooked brown rice

1 cup chickpeas or lentils

½ cup raw walnuts

¼ cup raw sunflower seeds

Dressing of your choice

Set oven at 325 degrees Fahrenheit. Clean beets and wrap individually with foil. Place in oven-safe dish, and roast for 30-40 minutes until they are easily diced. Set aside to cool until just warm. Cook rice. Set aside to cool until just warm. Wash and dry chard, remove rib, rip into pieces, and divide onto two plates. Dice beets, and divide beets, rice, and beans, and place on top of chard. Add walnuts and seeds, then drizzle dressing on top. Serve immediately while still warm.

This light, summery salad is a sister to the smoothie version.

1 bunch spinach

1 avocado

½ cup blueberries

¼ cup pumpkin seeds

¼ cup walnuts

Dressing of your choice

Wash and dry spinach, rip into pieces and plate. Add diced avocado, blueberries, seeds, and nuts. Drizzle White Dressing to taste.

This salad is perfect to make for dinner, and then bring to work for lunch the next day. Super high in protein
and
deliciousness.

1 cup quinoa

2 cups vegetable stock

½ cucumber

12 grape tomatoes

6 basil leaves

1 can drained and rinsed chickpeas

1 tbsp. fresh pressed garlic

Combine quinoa and stock and bring to a boil. Turn heat down to low, and simmer for about 15 minutes. Remove from burner and place lid on top, letting it sit for another 5 minutes. Remove lid and cool. Once quinoa reaches room temperature, dice cucumber, and cut grape tomatoes in half. Cut basil leaves into thin strips. Combine all ingredients into large bowl and mix well. Keeps for a couple of days in the fridge.

This is a great dinner meal for its presentation qualities alone! Filling and robust, this is one vegan entree that your omnivorous friends will want to make themselves.

4 portabella mushrooms

1 small fennel bulb

2 tbsp. sundried tomatoes

2 garlic cloves

½ yellow onion

2 celery stalks

¼ cup Daiya

Set oven at 350 degrees Fahrenheit. Wash mushrooms, and pull off stems. Dice fennel, onion, celery, and mushroom stems. Heat frying pan, and add garlic, diced fennel, onion, and celery. Cook until they are just softened. Remove from heat, and add sundried tomatoes, diced mushroom stems, and Daiya. Mix well. Scoop ¼ of mixture into cavity of each mushroom. Bake for 20 minutes, or until heated through. Serve two stuffed mushrooms per person.

This soup is so nutritious, you can feel the love slip right down into your belly! Great for cooler nights.

½ cup dried lentils

6-8 roma tomatoes

1 tetra pack of organic vegetable broth

2 celery stalks

1 white onion

1 fennel bulb

3 carrots

1 leek

½ cup brown, sprouted rice

1 tbsp. onion powder

1 tsp. garlic salt

1 tbsp. dried basil

1 tbsp. dried parsley

1 tbsp. dried oregano

Salt and pepper to taste

Soak lentils overnight, then rinse, drain, and set aside. Blend tomatoes in foods processor until liquidly. Pour liquid into a standard-sized crock pot. Add vegetable broth. Throw celery, onion, fennel, and carrots in food processor. Blend until desired size. Add to crock pot. Chop leek, then add it and the dry rice to crock pot mixture. Add all herbs, and mix well. Cover and let cook on low for about six hours. Before serving, add lentils and mix well. Serve hot, with a warmed, sprouted grain bun.

My husband prefers this dish without the vegan ground round, but I prefer it with. Your choice!

1 large can diced tomatoes

1 can red kidney beans

1 cup filtered water

1 package of vegan ground round (optional) 2 carrots

1 green pepper

1 onion

2 cloves garlic

1 tbsp. chili powder

1 tbsp. red pepper chili flakes

1 tbsp. onion powder

1 tsp. garlic salt

2 bay leaves

½ cup Daiya

Drain and rinse beans well. Combine onion, green pepper, carrots, and garlic in food processor. Process for about 7-8 seconds on high. Combine mixture with beans, tomatoes, water, spices, and bay leaves
in crock pot. Cook on high for two hours, or low for 6 hours. Stir occasionally. Just before serving, break up ground round and mix into crock pot well. Remove bay leaves, and serve hot. Top with Daiya.

This is one of my fave meals. I love messy eats, and this one is up there with the best of them.

6 hard taco shells

1 cup black beans

½ small head of chopped raw cabbage

1 cup Fresh Salsa (recipe on page 214)

2 tbsp. chili powder

1 avocado, diced

1 lime

¼ cup raw sunflower seeds

Combine black beans, salsa, and chili powder in one bowl. Combine cabbage, lime juice, sunflower seeds, and avocado in another bowl. Fill your shell half way with bean mixture, and the rest of the way with cabbage mixture. Bon Appetite!

Note: Fresh Salsa already contains black beans, but for this dish you will want to add extra. Hence the additional cup of beans . . .

This Thai dish is to die for. It’s completely vegan, and totally amazing.

2 cans unsweetened coconut milk

2 tbsp. curry paste

1 yellow onion

3 garlic cloves

3 yellow potatoes

1 bunch cauliflower florets

1 can bamboo shoots

1 to 2 red bell peppers

1 package firm tofu, cut into ½-inch cubes Dice onion and potatoes, mince garlic, cut peppers into long, thin strips, break apart cauliflower into pieces, and cut tofu into one-inch cubes. Set aside. Spoon out half of one of the cans of coconut
milk, incorporating any thicker part and bring to a gentle boil over medium heat. Cook stirring occasionally, until milk releases its sweet fragrance, about three minutes. Add curry paste and cook for three minutes more, mashing, scraping and stirring often to soften the paste and combine it with the coconut milk. Add onion and garlic, stirring gently to coat with curry paste. Sauté for 5 minutes. Add remaining 1½ cans coconut milk, tofu, potatoes, cauliflower and bamboo shoots. Combine well, and bring to an active boil. Reduce heat to maintain a gentle boil and simmer for 15 minutes, stirring occasionally. Add red peppers and stir gently. Cook for 5 more minutes, until peppers are cooked but not too soft. Serve over rice.

*Thanks to Marie Arnold for this contribution

This hearty lasagne is major comfort food, and super flavorful. The chia seeds act as a binding agent in place of egg.

1 package whole wheat lasagne noodles

4 cups diced tomatoes

1 eggplant

1 onion

2 carrots

4 celery stalks

1 cup mushrooms

1 cup Daiya

1 bunch spinach

¼ cup chia seeds

¼ cup ground flaxseed

4 garlic cloves

1 tbsp. oregano

1 tbsp. red chili pepper flakes

1 tbsp. onion powder

Set oven at 350 degrees Fahrenheit, and wash all produce. Combine onion, carrots, celery, and mushrooms in your food processor. Process on high for about 5 seconds. Combine mixture with diced tomatoes, flaxseed, and all spices in stainless steel pot. Simmer, covered, for 30 minutes. Meanwhile, cook noodles until half done. (Still firm) Thinly slice eggplant length-wise about 8 times. Sparingly coat baking dish with avocado oil. Beginning with the noodles, cover the
bottom in a single layer. Then, stir chia seeds into sauce, and spoon half the sauce over the noodles. Lay eggplant in single layer over top, and then cover generously with spinach. Repeat with noodles, sauce, eggplant, spinach, noodles, and then end with sauce. Sprinkle with Daiya, and bake for 45 minutes to an hour. Let cool for 10 minutes before serving.