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EASY + HEALTHY DINNER RECIPES IDEAS

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EASY + HEALTHY DINNER RECIPES IDEAS

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R E C I P E S

Fried Rice
– 1 cup extra firm tofu
– 1 cup rice
– 2 cups mixed veggies
– Any spices you want, I use garlic powder, onion powder, salt, pepper

Spinach and Broccoli Pasta
– box of 12 ounce pasta
– 3 tbsp vegan butter
– 3 handfuls fresh spinach
– 2 1/2 cups vegan mozzarella shreds
– 1 tsp garlic powder
– 1 cup non-dairy milk
– sprinkle salt & pepper

Mashed Potato Quesadilla
– 2 medium tortillas
– 1 cup mashed potatoes
– 1 cup shredded cheese
– green onions

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16 Favorite Healthy Vegan Recipes

16 Favorite Healthy Vegan Recipes

Breakfasts: 1:16, Lunch: 4:16, Snacks: 7:13, Dinner: 9:06

RECIPES:

—– BREAKFAST —–

1. Stove top Oats
Combine 3/4 cup rolled oats and 1.5 cups unsweetened almond milk in a small pot over high heat. When boiling, reduce heat to low and let simmer, stirring occasionally and watching to make sure it doesn’t boil over. Once thick, stir in 1 tsp cinnamon and 1 mashed banana. Remove from heat and serve with any toppings. My favorites are peanut butter, strawberries and banana.

2. Baked Oatmeal
Combine 1/2 cup oats, 1 mashed banana, cinnamon (optional), 1 tsp baking powder, and 1/2 cup almond milk. Place in a mini ramekin or other oven safe dish and bake for 25 minutes at 350F. Add any desired toppings, my favorites are strawberries and peanut butter with almond milk.

3. Peanut Butter Granola
Recipe: http://breakfastdramaqueen.com/2014/0…

my other favorite granola recipe… http://thevegan8.com/2014/01/03/5-ing…

—– LUNCH —–

1. Lettuce Wraps
Take a piece of Romaine Lettuce (or any lettuce with a large, flexible leaf) and fill it with brown rice/quinoa, smoked tofu/veggie beef cooked in hoisin sauce, sautéed bell peppers/carrots/zucchini/or any vegetables, sautéed onions and mushrooms, avocado and salsa, nutritional yeast or vegan cheese, hot sauce, and anything else of your choice.

2. Avo-Tomato Sandwich
On two slices of bread/bagel, spread 1/2 a mashed avocado, a sprinkle of nutritional yeast and add some tomato slices. Optional things I like to add are spinach/lettuce, alfalfa sprouts, and ground flax seeds.

3. Homemade Sushi
Quinoa Sushi: http://almondsandavocados.com/quinoa-…
How to make Sushi without a Mat: http://minimalistbaker.com/how-to-mak…
Inside-Out Sushi: https://www.youtube.com/watch?v=DOPTU…

4. Quinoa Watermelon Salad
http://www.annies-eats.com/2012/06/20…

—– DINNER —–

1. Spaghetti and “Meat” Balls
Boil spaghetti pasta according to package instructions and set aside.
In a pot, steam chopped broccoli until tender. Saute mushrooms, onions, and any other desired vegetables until cooked. Separately bake/saute bought “meat” balls.
Optionally, you can bring saute all of this together in a large skillet with the tomato sauce to make a more uniform “meat” sauce, or it can just be dished into a bowl with the spaghetti with sauce over top.

2. Pesto Pasta
In a dry skillet over medium-high heat, toast 1/2 cup of pine nuts until golden brown. Set aside. In a food processor, process two bunches of cilantro and 4 cloves of garlic. Once mixed, add in your toasted pine nuts, 1 tsp salt, 1 tsp black pepper, 1 tbsp lemon juice, optional smoked paprika, and process until smooth. If it’s too dry, add in some olive oil or water until it reaches your desired consistency.
I love putting this over pasta (whole wheat, rice or zoodles) with avocado and nutritional yeast.

3. Veggie Burgers
Prepare patty’s according to package instructions, or make your own (http://minimalistbaker.com/easy-grill…)
I like to eat mine on a toasted whole wheat bun with hummus, avocado, tomato, any other veggies (spinach, lettuce, sprouts, mushrooms, etc), and nutritional yeast for a cheesy flavor.

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4. Spring Rolls
Prepare angel hair or fettuccine rice noodles as per package instructions. Chop up bell pepper, cilantro, avocado, cucumber, mushrooms, smoked tofu, bean shoots, and shred some carrots. Soak your rice paper wrap in lukewarm water for about 10 seconds until soft, then fill with any fillings of your choice. Dip into peanut sauce.
Peanut Sauce Recipe:
In a food processor, process 1/2 cup peanut butter, 1 tablespoon minced garlic, 1/4 cup tamari (soy sauce), 1/4 cup water, 1 tablespoon rice vinegar, 1 teaspoon hot sauce, 1 teaspoon sugar or other natural sweetener until smooth. Be sparse with soy sauce as it can be quite salty.
An alt. spring roll recipe – http://minimalistbaker.com/vietnamese…

5. Chickpea Omelet
Blend or hand mix 2/3 cup water, 1/3 cup chickpea flour, 1 tbsp ground flax seed, 1 tbsp nutritional yeast, 1/8 tsp turmeric, 1/2 tsp baking powder, 1/2 tsp garlic powder, salt and pepper to taste. Pour it over a greased skillet over medium-high heat. Let it cook like you would a normal omelet, flipping when the edges are firm and there are bubbles. Once the other side is cooked, put it on a plate and fold over any fillings. I fill it with sauteed veggies (mushrooms, spinach, bell pepper and zucchini) and sprinkle on nutritional yeast.

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You Really Are What You Eat.

You Really Are What You Eat. Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health. Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.
Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected. With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.
Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced. An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.
Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.
And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense. When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.
Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.
Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

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