Tangy Tomato Veggie Chili

My mom remembered this veggie chili from a previous gathering and requested it for our Thanksgiving lunch. So, I put a menu together around this chili: veggie chili, split pea soup, spaghetti squash, fresh chopped salad with homemade tahini dressing, fresh cranberries, whole grain crusty bread with walnut and raisin and pumpkin coconut pie with coconut flour crust. I started the bread the night before and the rest came together in about an hour and a half because I wanted…

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Spaghetti Squash with Alfredo and Parmesan

Never in my life have I cooked a spaghetti squash until this week. Now, thanks to my friend, Lindsey's simple instructions, I've cooked two. During a meeting she started talking about spaghetti squash and I turned to her and said, "That sounds delicious! How do you make them?" Those of you who read my article on Seven Strategies for Fast Healthy Food will remember that I feel pretty inadequate in the kitchen and terrified of cooking for others. Thankfully, I…

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Hemp Waffles with Navy Bean and Walnut

"These waffles are a different color! Normally they're green!" This was my daughter's comment when I served these waffles. It's true. I usually add zucchini to my waffles, but this time I felt just fine not adding a vegetable because they have so many other nutrient-rich ingredients. We tried these waffles with and without the lemon juice in the batter, and we all preferred the lemon. The lemon is a tip that I got from John's sole cookbook that he…

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Jane’s White Sauce

I find that I am using this basic healthy white sauce in so many recipes that I wanted to share it here as its own recipe--with measurements. I make a batch big enough to keep in the fridge and use over a few days in a variety of foods. So far, I've used this sauce in tuna (or salmon) salad, creamy tuna noodle bake, macaroni and cheese, pasta with alfredo sauce, creamy soups, and stir frys. I've even been known…

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Tuna Salad (No Mayo)

Having just enjoyed this tuna salad sandwich for lunch, I must say that this is the best I've ever had, both for its taste and for its health benefits. Instead of using mayonnaise, I mixed in lemon juice, vinegar, mustard and my cauliflower tofu white sauce. If you like tangy, you'll love this. Also, come to think of it, instead of Tuna, I used canned Wild Alaskan Salmon. Healthy fats, healthy proteins and lots of veggies. I served my veggies on the sandwich…

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Spinach Salad with Cranberries and Sprouted Beans

Fresh cranberries and sprouted beans make this seasonal salad a super food. Cranberries provide powerful antioxidants found to help protect against cellular and DNA damage, cardiovascular and liver disease, urinary tract infections and even cancer. Cook your own cranberries to enjoy these tart little delights without the excessive sugars found in most prepared cranberries. Adding a dash of lemon juice is the secret to these delicious low-sugar cranberries. Sprouted beans can provide increased vitamins and micronutirents and be easier to digest. You can…

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Chocolate Chip Cookies with White Beans

I cooked up a big batch of cannellini beans, and John asked, "What are you going to do with all of those?" "I'm not sure, but I'll figure out something," I replied. I decided to use them to make chocolate chip cookies. I am ever at work to figure out a healthier option for a food I love.  The key for me is to balance nutrition and taste.  I want it to resemble the beloved food enough to enjoy, yet contain…

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Ginger Leek Potato Scramble

After a good workout Saturday morning, I asked myself what I felt like eating.  Inspired by our Iraqi exchange student Sara's ethnic dish, combined with our Chinese friend, (also named) Sara's local dish, the ingredients for this warm, comfort-food breakfast came to mind.  I ran to the market to get the extras I needed, organic where possible, and threw the ingredients together.  It was worth the extra effort.  I can't remember a breakfast I've enjoyed more.  I quickly wrote down…

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Tuscan Kale and Barley Salad

I threw this hearty salad together last night with ingredients we had on hand and we enjoyed it with baked halibut.  It is also substantial enough to be served as a meal on its own.  It is highly versatile--you can add practically any veggies, fruits, nuts and even beans that you have on hand. It tastes even better the next day, as the dressing mellows the kale. I went to bed last night looking forward to this salad and enjoyed it…

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Chewy Oatmeal Bars

These chewy oatmeal bars make a yummy breakfast or a healthy snack--great for after school or on the go.  They can be made with or without sweeteners.  The bars are delicious plain, or can be adapted by adding any number of your favorite ingredients such as coconut, mashed ripe banana, almonds, pecans or walnuts (we love sprinkling the nuts on top to toast as the bars bake), peanut butter or almond butter, seeds, chopped dried fruit, dark chocolate chips, or anything…

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Healthy Mac ‘n Cheese And Creamy Sauces

If you are looking for ways to offer vegetables to picky eaters, or want a delicious, healthy, creamy sauce for yourself, this recipe with blended, steamed cauliflower is for you. One of my children calls the Mac 'n Cheese version: "Winner winner, noodle dinner." I love making a batch of these creamy, healthy sauces for lots of easy and varied fast food dishes. The basic sauce is great as an alfredo sauce. It is delicious over Ezekiel sprouted grain pasta, beans, vegetables, etc..…

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HEALTHY WAFFLES WITH OATS AND ZUCCHINI

These healthy waffles are packed with protein, fiber, vegetables, and have no flour. I love experimenting with ways to make my favorite foods healthier. I usually experiment with the ingredients on hand, and it almost always turns out delicious. Knowing that it is helpful to have quantities when sharing waffle recipes, I measured as I went last night so that I can share with you the following recipe. Just know that if you are not exact on measurements or even…

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Chinese Tomato and Egg Stir Fry

Sara Lv, our friend in Xi’an, China, joined our research team to China’s Longevity Village. She is helping us replicate the amazing dishes we enjoyed in China. [recipe][wpurp-searchable-recipe]Chinese Tomato and Egg Stirfry - Sara Lv, our friend in Xi’an, China joined our research team to China’s Longevity Village. She is helping us replicate the amazing dishes we enjoyed in China. - pasture raised organic eggs, green onion, medium tomato, fresh crushed ginger, salt, dash of pepper, Mix all ingredients in a…

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Vegetable Creamy Curry

Complete with measurements and instructions! Courtesy of our friend, Jennifer Burns, Fox 13 Cafe. [recipe][wpurp-searchable-recipe]Vegetable Creamy Curry - Complete with measurements and instructions! Courtesy of our friend, Jennifer Burns, Fox 13 Cafe. - olive oil, small cauliflower florets, small broccoli florets, yellow onion (chopped), curry powder, low sodium vegetable stock, no-salt-added chickpeas (1 can, rinsed and drained), no-salt-added diced tomatoes (1 can, undrained), fresh cilantro (chopped), green onions (diced), unsalted peanuts (chopped), plain nonfat Greek yogurt, pepper (to taste), Heat…

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Fresh Vegetable Salad with Lime and White Balsamic

This is one of our favorite recipes.[wpurp-searchable-recipe]Fresh Vegetable Salad with Lime and White Balsamic - - Salad: Throw in any vegetables and beans you have on hand. I included:<br /> Spinach<br /> Red cabbage<br /> Broccoli<br /> Red onion<br /> Red pepper<br /> Garbanzos<br /> Feta<br />; Dressing: Use any citrus and vinegar. I used:<br /> Lime juice<br /> White Balsamic Vinegar<br /> Salt<br /> Pepper<br />; - [/wpurp-searchable-recipe]

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Fresh Organic Southwest Salad

(Without measurements—It’s ok! Try it!) Here’s a delicious and satisfying organic salad that I threw together last week with the ingredients I had on hand: [recipe] [wpurp-searchable-recipe]Fresh Organic Southwest Salad - Black beans<br /> Corn<br /> Diced celery<br /> Diced red onion<br /> Halved cherry tomatoes<br /> Barley (cooked al dente—this I had cooked in bulk and stored in my fridge to add to many dishes)<br /> Fresh cilantro<br /> Fresh lime juice<br /> Lime zest—lots!<br /> White balsamic vinegar<br…

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Healthy Alfredo and Mac ‘n Cheese and Other Sauces

This sauce is great on its own as an alfredo sauce. It can also be magically transformed into a variety of other sauces by adding a few different ingredients as suggested below. It is delicious over Ezekiel sprouted grain pasta, beans, vegetables, as a cream soup base or even as a soup all on its own! Make a big batch and use it to make many different fast food dishes over a few days: [recipe][wpurp-searchable-recipe]Healthy Alfredo and Mac 'n Cheese…

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