10 Recipes for Mega-Optimized Vegan Nutrition

 

Plant-Based Recipes for Mega-Optimized Vegan Nutrition and to Nourish Every Body System

1.Nervous System:
Brain Boosting Buddha Bowl

Bowl 1 serving

• 2 cups Leafy green mix of spinach, romaine lettuce, arugula
• 1/4th cup cooked Quinoa
• ½ Avocado
• 1/4th cup Pumpkin Seeds
• ½ cup cooked and chopped Sweet potatoes
• ¼ cup shredded Carrots
• ¼ cup sliced Strawberries
• ½ cup chickpeas, drained from can and rinsed

Dressing 6-8 servings

• 1/2 cup Braggs Apple Cider Vinegar
• 4 tablespoons organic sesame tahini
• 2 tablespoons organic turmeric
• 3 cloves garlic, peeled
• 2 tablespoons nutritional yeast
• 1 tablespoon Lakanto Monkfruit Sweetener
• A pinch of cayenne pepper
• A pinch of Celtic or Himalyan Sea Salt
• 2 tablespoons Thrive Oil
• 3-4 drops Dr. Fuhrman’s EPA/DHA purity
• 1/2 cup filtered water
• Bend until smooth

Directions:

1. Mix all the Buddha bowl ingredients in a bowl and drizzle with dressing. Keep leftover dressing in container with a lid. Enjoy!

2. Digestive System:
Digestive Drink:

• 1 Tbsp Baobab Powder
• 1 cup Coconut Kefir
• 3 Tbps Hemp seeds
• ½ cup Strawberries
• 1 Banana
• 1 scoop Vega-one all in one nutrition drink optional

Directions:

1. Blend all ingredients in a high powered blender. Enjoy!

3.Muscular System:
Weight Lifting Wraps, 4-6 servings

Walnut Taco Mix

• 2 cups raw walnuts
• 2 Tbsp coconut aminos
• 1/8 tsp Aleppo chili flakes
• 1 tsp ground cumin
• 1 tsp extra virgin olive oil

Directions:

1. Put all ingredients in a food processor and pulse just to mix. Don’t over-blend, or you will end up with walnut butter!

Cashew “Sour Cream”

• 1/2 cup raw cashews, soaked overnight or at least 2 hours
• juice of 1/2 lemon
• 1 tsp apple cider vinegar
• 5 Tbsp water (approx.)

Put all ingredients except water in a high speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for a thinner sauce, use more. (You will not achieve a perfectly smooth sauce with a food processor, but it is still delicious!)

Wrap

• Remove stem from Swiss chard and top with walnut meat, favorite salsa, “sour cream” and avocado. Garnish with extra cilantro. Wrap and eat!
  

4.Immune System: 
Immune Elixir, serves 4-6

Ingredients:

 

• 1 tsp Ground turmeric
• 6 Lemons, pealed
• 1-2 tsp 10 mushroom blend Four Sigmatic
• dash of Cayenne Pepper
• 10-20 drops of Trace mineral drops
• ½ cup Filtered Water or Coconut Water

Directions:

1. Blend ingredients in a high powered blender. Serve in shot glasses.

5.Endocrine System:
Balancing Brazil Nut “Tuna” Serves 6-8

Ingredients:

• 1 cup raw Brazil nuts – soaked for two hours
• 1/3 cup canned organic chickpeas
• juice of one lemon
• 1 tbsp unfiltered apple cider vinegar
• 1 clove garlic – pressed
• 1/4 tsp sea salt
• 1/4 tsp dry mustard
• 1/2 tsp kelp powder
• 1/4 tsp pepper
• 2 green onions diced
• 1 celery stalk diced

Directions:

1. Drain and rinse Brazil nuts and sunflower seeds. Add all base ingredients except green onions and celery into processor and mix until it is almost a paste. Put paste in bowl and mix in green onions and celery. Eat immediately or let refrigerate. Will keep if sealed for 5 days.

6.Skeletal System:
Strong Bones Stir-Fry, Serves 6-8

Ingredients:

• 2 pounds baby bok choy
• 3 tablespoons coconut oil
• 3 small dry red Chinese hot peppers
• 1 pound shiitake mushrooms (about 4 dozen), stems removed
•  Salt and pepper
• 4 garlic cloves, minced
• 1 tablespoon grated ginger
• 1 tablespoon lakanto monkfruit sweetener
• 3 tablespoons coconut aminos
• 2 cups navy beans, rinsed from can
• 6 scallions, sliced diagonally, for garnish
• 1 tablespoon roasted sesame seeds and almond slivers  for garnish

Directions:

1. Bring a large pot of well-salted water to a boil. Cut off and discard stem ends of bok choy. Separate leaves, rinse and drain. Drop leaves into boiling water and cook for 1 to 2 minutes, until barely cooked. Immediately remove, rinse with cool water, drain and pat dry. Arrange leaves in one layer on an ovenproof earthenware platter, then set aside.
2. Put a large wok or cast-iron skillet over high heat. Add oil and heat until nearly smoking, then add hot peppers and shiitake caps, stirring to coat. Season lightly with salt and pepper. Stir-fry for 2 minutes. Reduce heat slightly and add garlic, ginger, Lakanto, and coconut aminos. Stir-fry for 1 minute more.
3. Spoon shiitake and pan juices over reserved cooked bok choy. Serve at room temperature, or if you prefer, reheat covered with foil for 10 to 15 minutes in a hot oven. Fold in navy beans and garnish with scallions and sesame seeds, and almond slivers.

7.Cardiovascular System:
Heart Health Vitality Balls, makes 15-20 balls

Ingredients

• ⅓ cup almonds
• ⅓ cup brazil nuts
• ⅓ cup pumpkin seeds
• 1-2 tbsp spirulina powder (adjust to your palette)
• 1 ½ tbsp raw cacao
• 2 tbsp almond butter
• 8 dried apricots
• 12 pitted medjool dates (the stickier the better, if too dry soak for 15 min)

Directions:

1. To prepare, place almonds and brazil nuts in food processor and pulse until it is a rough meal with small bits of nuts still left.
2. Add pumpkin seeds, spirulina and raw cacao powder and pulse a couple of times to mix and crush the seeds.
3. Add the almond butter butter, pitted medjool dates and dried apricots and pulse/mix.
   When the mixture is combined but still a little rough, sticking together when you press it between your fingers, remove it from the food processor.
4. Press/roll into balls, roughly the size of half a golf ball. I
5. if you wish roll in coconut and keep in the fridge for 5-7 days or freeze for a later date.
6. Enjoy as a healthy protein packed snack.

8.Integumentary System:
Healthy Skin Stuffed Peppers, Serves 4

Ingredients:

• 1 cup (168 g) quinoa or rice, thoroughly rinsed and drained
• scant 2 cups (460 ml) vegetable stock (sub water, but it will be less flavorful)
• 4 large red, yellow, or orange bell peppers, halved, seeds removed
• 1/2 cup (120 g) salsa, plus more for serving
• ½ cup chopped chard
• 1 Tbsp (4 g) nutritional yeast (optional)
• 2 tsp cumin powder
• 1 1/2 tsp chili powder
• 1 1/2 tsp garlic powder
• 1 15-ounce (425 g) can black beans, drained (if unsalted, add 1/4 tsp sea salt)
• 1 cup (168 g) whole kernel corn, drained

Toppings

• 1 ripe avocado, sliced
• Fresh lime juice
• Hot sauce
• Cilantro, chopped
• Diced red onion

Instructions

1. Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.
2. Preheat oven to 375 degrees F (190 C) and lightly grease a 9×13 baking dish or rimmed baking sheet.
3. Brush halved peppers with a neutral, high heat oil, such as avocado or refined coconut.
4. Add cooked quinoa to a large mixing bowl and add remaining ingredients – salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
5. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.
6. Bake for 30 minutes covered. Then remove foil, increase heat to 400 degrees F (204 C), and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more.
7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350-degree F (176 C) oven until warmed through – about 20 minutes.

9.Reproductive System:
Maca Carrot Soup

Ingredients:

• 4 cups carrot chopped
• 1/2 yellow onion sliced
• 1-inch piece of fresh ginger chopped
• 2 cups vegetable stock
• 1 16-oz can coconut milk
• 1 cup fresh carrot juice
• 3 teaspoons of Maca
• 6 teaspoons salt
• 3 tablespoons fresh dill chopped
• 1 tbsp pumpkin seeds for topping 

Directions:

1. Heat a large pot to medium low heat. Add onions and carrot. Cook for 10 minutes or until tender. Add fresh ginger and vegetable stock. Bring to a boil and reduce to a simmer. Cook for 20 minutes. While the soup is reducing, juice the carrots. Add coconut milk to the pot and turn off the heat. Allow the soup to cool slightly and then add in the fresh carrot juice. Season with the Maca, salt and dill. Pour soup into a blender and blend on high for 4 minutes. Serve!

10.Healthy Mitochondria:
Detoxifying, Energy Boosting Smoothie

Cleanse the heavy metals and boost mitochondrial health with this smoothie!

Ingredients:

• 1 cup frozen mango
• 1 green apple or pear
• 1 lemon peeled
• 1 large handful of spinach
• 1 large handful of kale
• 1 small handful of cilantro
• 2 dates pitted
• 1/4th avocado
• 1 thumb of ginger
• 1 teaspoon of chlorella
• 1 grain size portion of Shilajit (Lotus Blooming Herbs brand)
• 2 cups coconut water depending on desired consistency

Directions:

1. Throw all ingredients into a high speed blender and blend until smooth. Enjoy!

 

❤ Colleen Poling, RD

You Are Dining Out All Wrong!

About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

 

The struggle I have faced with my new diet and lifestyle change has been dining out.  In the restaurant, trying to get something on the menu that I would like and would be a healthier choice for me. My family and friends sometimes tease me for going for the healthier option on the menu or customizing it to fit my needs. Don’t let those comments get you down. Every time you pick up your fork you are investing in yourself! 

 Here’s some top tips that have helped me when dining out:

 

 Order Up: What would you like to drink?

Personally, I get a craving for soda, lemonades, or alcoholic drinks sometimes with dinner. The hard thing at the restaurant is the waiter or waitress will refill your drink. Which isn’t bad at all, they are doing their job! But, if you ever find yourself craving those sugary or alcoholic drinks with dinner, have one. You don’t have to shame your choices or body. Then, after the one drink switch to water for the rest of the meal.

If you don’t have certain cravings. Just opt for a water with your meal every time. One time, I was asked what made me happy in life. I said “a nice, cold glass of water” and its still true to this day, as silly as that sounds! Water helps your whole body function and operate, so drink up friends! Cheers with my refillable water bottle, that I cart around everywhere.

We ordered our choice of drink, now what are we eating?  

You’ve scanned through the menu several times. You cant pick what to eat, or it seems like the restaurant doesn’t have a lot of vegan or vegetarian options. Don’t worry I got you! Harvard Healthy Eating Plate guidelines are how I choose my meal. The overall goal of the Harvard Healthy Eating Plate guidelines is to consume all the food groups in certain portions. Half your plate should be fruits and vegetables. One fourth of the plate should be grains like quinoa or brown rice, and the last fourth of the plate should be protein like tofu or tempeh.

A struggle when dining out is the portions are too large. I often ask for them to bring a take out box at the beginning of the meal. I then proceed to put half of my meal in the take out box; to ensure I won‘t overeat. Another option, if the restaurant serves large portions is to eat your vegetables or fruits first and fill up on those. If you are not seeing anything that fits these guidelines don’t be afraid to make your own meal. Choosing items and sides that will be delicious and nutritious. Finding an a la carte menu or ordering an appetizer as your entrée. The possibilities are endless. Again, don’t let the haters bring you down. What‘s on your plate should be what you like and will fuel your body. 

For more information regarding Harvard Healthy Eating Plate please follow this link: CLICK HERE

This is my final post for Nutrition Translator. If you like what you’ve read visit my page www.kuehnhealth.weebly.com. Thank you for reading this has been fun, I hope to see you again soon.

See you Later Friends!  

Ally Kuehn

 

 

 

The 411 on Protein

Ally Kuehn Kuehnhealth

About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

Why Protein?

Protein is an essential nutrient that everyone needs in their diet. No if, and’s, or buts about it, because its such an important energy source for your body! It’s involved in muscle, hormone, blood, skin and bone development. Fun fact, hair and nails are mostly made up of protein! How much protein do we need to consume daily? According to the DRI (Dietary Reference Intake), 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For an average male who is sedentary  this calculates to about 56 grams per and 46 grams per day for the average sedentary woman.

I personally am adopting a more plant based lifestyle. In the beginning stages of transitioning, I was personally so closed minded. My thoughts were “I couldn’t eat meat, welp there goes all my good protein”. Now, through the help from my nutrition and dietetics professors at Ohio University I was able to see that protein is in so many various food sources. Which blew my mind! Now, I get to share all of my knowledge with all of you!

Say What?

When people think about protein, they think meat, beans, and nuts.  Contrary to popular knowledge fruits and vegetables are sources of protein too! Fruits provide less protein than vegetables, but, are still a good source of protein! Who knew? I researched some of the top five high protein fruits:  

• Blackberries
• Guava
• Dried Apricots
• Raisins
• Dates
• Any Many More Fruits!

 

Its very important to your body to consume adequate amounts of protein. I have attached a very informative info graphic to assist in the explanation of good sources of protein!

How can you add more of these protein sources to your diet?

This is very achievable for everyone! From the tips from the ” Be Creative” portion of my last post called How to Start Food Budgeting with Less Than $100 A Month. Get inspired and add these alternative protein sources to your meals today!

Are you making rice for your taco night? Maybe add some beans, or switch to quinoa “fried rice”  Click here for an awesome recipe! (for vegan version subtract the eggs).

Are you making a salad? Add some crunchy pumpkin seeds, fresh spinach, kale, or mushroom for some added protein to that delicious salad!

In the morning, jazz up your toast with some almond butter! Maybe add  a little healthy monounsaturated fat to your toast  from avocados!

Who to talk to about protein if you still need more assistance!

Consult with Nutrition Translator Colleen Poling RD, or a registered dietitian in your local area. With the new year coming up, a healthier you will never go out of style! Invest in your self this year and seek out some assistance from a Registered Dietitian.

❤ Ally Kuehn

 

 

 

“Don’t Tell your Boyfriend It’s Vegan” Chili!

I told my Grandma the other day that I have been a vegetarian since February! She was shocked and then asked me, well what do you eat then? I think that some people have the misconception that if you don’t eat meat, then there is not much else to chose from. This idea is very wrong, being vegetarian actually will give you more options to explore foods you may not have every tried before. How many fruits have you never tried before? I’m sure you have had the typical bananas, apples, oranges, but have tried pomegranates, papayas, varieties of pears, mangos, passion fruit, star fruit, mangosteen, kumquat or dragon fruit? How many different vegetables have you tried before? Probably, spinach, lettuce, tomatoes, zucchini, cucumbers, but what about purple tomatoes, purple carrots, purple sweet potatoes, romanescu broccoli, leeks or purple cauliflower. Why types of grains are you used to, just wheat pasta? Have you tried millet, barley, buckwheat, amaranth, bulgar, quinoa, sorghum, spelt or teff? What about beans and legumes? You are probably familiar with baked beans and peanuts, but what about black beans, red beans, edamame, lentils, soy nuts, indian peas. There is adventure in trying new foods! It is also very good for your body to have more variety.

Being vegetarian leaves more room in your diet for fruits, vegetables and plant protein instead of artery clogging, cholesterol containing meat products such as bacon and hamburgers. If a vegetarian chooses healthy options, FREE of damaging trans fat, refined carbohydrates, and FULL of vegetables, fruits, healthy fats and whole grains then they are doing a wealth of good for their bodies. Do your kids know what chicken nuggets and that hamburger on their plate REALLY IS? Do they know that an animal was killed, and it is the muscle of the animal they are eating, DO YOU?!? I think it is important to know yourself and share with your kids where food comes from. I always ask myself this. If I had a cow, chicken or pig out back, could I kill it myself, cut it up, and cook it up for dinner myself tonight? If that is a HECK NO (which mine is), then you probably shouldn’t be buying it at the store. Just because it is no longer in the shape of an animal, doesn’t mean it isn’t still one! There are plenty of other options for protein out there that doesn’t need to come from animals!

If you made this chili for your devout carnivore boyfriend/husband just tell them you made regular Chili, they will never know that you substituted the meat for something that has very similar texture and taste! How do I know this? Well, up until this past February I was a carnivore myself!

Here is the recipe you MUST try!

“Don’t Tell your Boyfriend It’s Vegan” Chili!

• Chop 1/2 vidalia onion and place into a large saucepan with 1 tablespoon of water. cook for  3 minutes on medium heat.
  

• Add one packet of Nueva Cocina taco seasoning to the onions (this does have a high sodium content for the whole package, but this will be distributed for the whole batch which is about 20 servings)
  

• Once the onions and seasoning are cooked (about 5 minutes) add approx. 4 cups of water
• Then rinse and drain 4-5 cans of beans. You can use my suggestions.
• 

• Then add one jar of tomato sauce, such as Nature’s Basket Roasted Garlic, or Tomato and Basil. Look at label to make sure your tomato sauce does not have cheese or milk in it! You can also add fresh chopped tomatoes in. 

• Then add the meatless ground to pot

• Cook on medium for about 20 minutes and simmer on low after until ready to serve. 
• Serve with freshly shopped scallions on top and Enjoy (and you won’t even miss the meat!)

One of the World’s Healthiest Foods: Lentils

According to the Health Magazine, lentils are one of the healthiest foods we can eat. Lentils are considered a Superfood!

Lentils are in the Legume family which are related to bean and peanuts. Lentil grow in pods with one or two lentil seeds per pod. The seeds are very small. Lentils come in many colors such as yellow, red/orange, green, black and brown. They can come whole or split in half. Lentils easy to prepare quick to cook. The whole lentils take longer to cook, 30 to 40 minutes. The split lentils take less time, usually 10-15 minutes.

They are very cheap and are used all over the world to produce nutritious, cheap soups and other nutritious recipes. In India and Egypt it is common to combine lentils with rice. You could consider lentils India’s comfort food. Mixing rice with lentils will result in a complete protein dish, since lentils are low in the amino acids (building blocks of the protein), methionine and cysteine. However, sprouted lentils contain sufficient amount of these specific amino acids including all the others. Other than being high in protein, lentils are also high in fiber which can lower blood cholesterol levels and prevent constipation. Lentils can also prevent blood sugar levels from rising too quickly after a meal. You can keep your heart healthy by eating lentils and prevent heart disease. Lentils are also high in folate and a good source of iron. Eating lentils with foods rich in Vitamin C such as tomatoes and peppers can help the absorption of the iron.

When purchasing lentils make sure you inspect them to insure not signs of cracking or signs of moisture. Canned lentils result in a lower nutritional value, so try to buy in bulk bins or prepackaged containers. They can be stored up to 12 months in an airtight package in a cool, dry, dark place. When preparing them rinse them first in a strainer and then boil them in water or simmer in a broth The cook time depends on the type and size of the lentil, and your desired texture. If you want a more mushy texture, cook the lentil a 10-15 minutes longer.

Here is a great soup recipe you should try!

Vegan Lentil Soup:

Ingredients:

• 1 tsp vegetable oil
• 1 onion, diced
• 1 carrot sliced
• 1 sliced green pepper
• 1 potato sliced
• 1 can of corn, drained and washed
• 1 cup broccoli chopped
• 4 cups low-sodium vegetable broth
• 1/4th cup brown rice
• 1 cup dry lentils
• 1/4 tsp pepper
• 1/4 tsp dried thyme
• 2 bay leaves
• 1 tbsp lemon juice

Preparation:

1) In a large pot, saute the onions, carrot in the vegetable oil for 3-5 minutes until onions turn clear.

2) Add the vegetable broth, rice, potato, broccoli, corn, green pepper, lentils, pepper, thyme, bay leaves

3) Reduce heat to a simmer. Cover and cook until lentils are soft, about 45 minutes to an hour. Remove bay leaves and stir in lemon juice before serving. Makes 4 servings of lentil soup.

Would You Kill an Animal for Your Own Meat?

Since I was little eating meat on a bone seemed revolting to me. I had a hard time enjoying myself at Thanksgiving time, because looking at the Turkey carcass would sicken me. Ironically when the turkey was cut from the bone and put on my plate I was able to eat it.

Why was I/am I able to make such a distinction between “animal” and “meat”. Shouldn’t itjust be an Animal? Just because the animal is cut up into pieces shouldn’t mean that it isn’t an animal anymore. The picture to the right gives you a funny, exaggerated viewpoint on my previous comment.

Watching the T.V. Series Kill it, Cook it, Eat it, has been an eye opener. Each episode, volunteers head out to the farm to meet, care for, and then slaughter and eat a wide variety animals including pigs, sheep cows and chickens. I agree that meat tastes very good, but is it worth killing a life to have something to fill my stomach and satisfy these cravings? Is it worth putting our earth at risk for things such as global warming with the industrial meat produced? This show brought up these questions and more. The show puts emphasis on the farm raised meat products verses the economy meat products. One volunteer is on a budget and can only afford economy meat for her family, she is faced with the reality of what is actually put in these economy meat products. She will have to make the decision on whether to reduce the amount of economy meats and increase vegetarian options while choosing lesser amounts of quality meat products. It is interesting to see each of the volunteers reactions to the slaughtering of the animals, as well as my own reaction to the slaughtering! I have to agree with James, when he compares animal meat to human meat, he cannot see the difference because muscle is muscle. I see myself relating a little to each of the volunteers.

This show has really got me thinking about my choices involving eating meat. I do not eat meat all that often. Throughout the week I primary have a Ovo-lacto-vegetarian diet, but occasionally on the weekends I will order a steak or chicken at the restaurant. I do not think I could eliminate fish from my diet, especially salmon. Could I switch to a pesco-vegetarian diet (vegetarian diet with fish)? Some argue that the pesco-vegetarian diet isn’t a vegetarian diet, since it involves eating animal flesh. Another good point brought up in the “Pig episode” was, would you kill an animal for your own meat? My answer to that would be absolutely not. I would never kill a pig, cow, sheep or chicken (unless in a survival situation). Since I cannot slaughter it myself, I probably have no business eating it.

Overall I just want my readers to investigate where their meat comes from. Watch the episodes of Kill it, Cook it, Eat it, watch Food Inc. and other documentaries explaining the controversy surrounding this topic. It is worth knowing where your food comes from. Remember, you are what you eat! I am not saying that eating meat is wrong or that it is bad for you. (Keep in mind some meat products are higher in saturated fats which are linked to raising LDL blood cholesterol levels. Some economy meats such as sausages have added fillers and very little actual meat (fat, connective tissue and skin are all considered meat)).

I just think it is important to build the body up as much as we can and not break it down. We only can build the body up by making a conscious effort to learn what is in our food, learn where it comes from and making the best choice for our planet and to keep our health.

Here is a link to watch the Episodes of Kill it, Cook it, Eat it Pig episode (please be advised that it is very graphic).

http://vimeo.com/9212003

5 Quick and Easy Vegetarian Recipes

Eating healthy vegetarian foods carry many benefits. Eating a vegetarian diet full of fruits, vegetables, fiber, vitamins, minerals, antioxidants, phytochemicals, soy products, low in sodium, low in fat and water can lower your risk of lung and colorectal cancer, prevent type two diabetes, promote healthy skin, increase energy, lower cholesterol, improve digestion, lower grocery bills and increase your lifespan. Of course this may not be true for vegetarians who consume unhealthy processed high sodium frozen foods, chips, cookies, pop and fast foods. A vegetarian must consume fruits, vegetables, whole grains, low fat dairy and low sodium foods for these health benefits to be true.

Try these easy to prepare vegetarian recipes I made and tested, which are high in fiber, lower in sodium, lower in fat, higher in vitamins and minerals than the typical ready prepared food in the freezer aisle.

1) Vegetarian Tortilla Pie

Serves 6

Ingredients:

• 1 jar (11-12 oz) Medium Salsa
• 1 can 8 oz low-sodium tomato sauce
• 1 can no-salt added black beans
• 1 can no-salt added whole kernel corn drained
• 1/2 cup fresh packed cilantro leaves
• 9 whole wheat flour tortillas
• 6 oz shredded Monterey jack cheese

Directions:

1) preheat oven to 500 degrees F.

2) In a large mixing bowl, mix together salsa, tomato sauce, beans and corn.

3) Place 3 tortillas down on a large cookie sheet. Spread mixture evenly over tortilla. Top each with a sprinkle of cheese. Cover each with a tortialla and repeat on next layer. Top with a final tortialla on each.

4) Back pie until cheese has melted and filling is hot, 10-12 minutes.

2) Flatbread with Salad

Serves 4

Ingredients:

• 1 pre-made pizza crust (preferably whole wheat)
• 1 small cucumber, cut into 1/2 pieces
• 2 ripe medium tomatoes peeled and cup into 1/2 inch pieces
• 6 cups salad, such as radicchio, endive, and arugula, torn into 1/2 inch pieces
• 1 tablespoon Dijon mustard
• 2 tablespoons Extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1/8th teaspoon pepper

Directions:

1) Preheat oven to 400 degrees F and cook pizza crust for 5-10 minutes

2) Mix together olive oil, vinegar, mustard, pepper in a small bowl to make dressing

3) Mix together salad greens, tomato and cucumber in a separate bowl

4) Mix together salad dressing and greens

5) Top salad on hot crust

3) ALT (Avocado/Lettuce/Tomato) Sandwich

Serves 2

Ingredients:

• 4 slices WHOLE WHEAT bread
• 1 ripe avocado
• 1 medium tomato
• 2 cup baby spinach leaves
• 2 tablespoons Dijon mustard

Directions:

1) Chop tomato into slices for sandwich

2) Peal and Chop avocado in half, then into smaller slices

3) Place 1/2 tablespoon mustard on each slice of bread, place 1/2 cup of spinach leaves on each slice of bread, place 1/4 tomato slices on each slice of bread, place 1/4 avocado on each slice of bread.

4) Put together sandwiches by closing two pieces together slowly, then press gently to compress sandwich.

4) Pasta with Garbanzo Beans and Spinach

Serves 6

Ingredients:

• 1 pound whole wheat pasta
• 2 tablespoons extra virgin olive oil
• 1 medium onion, chopped
• 2 garlic cloves, crushed with garlic press
• 1/2 teaspoon dried oregano
• 1 can garbanzo beans, rinsed and drained
• 3 tablespoons balsamic vinegar
• 1/4 teaspoon black pepper
• 2 bags (6 oz each) baby spinach

Directions:

1) In a large sauce-pot, cook pasta as label directs

2) Meanwhile, in a 12-inch skillet, heat oil over medium-high heat until hot. Add onion: cook covered, 5 minutes stirring often. Stir in garlic and oregano and cook 30 seconds. Stir in beans, vinegar, pepper; cook, stirring often 5 minutes.

3) Drain pasta, reserving 1 cup pasta water. Return pasta to sauce-pot. Add spinach, bean mixture, and reserves pasta water; toss gently to combine.

5) Homemade Cranberry-Nut Granola

Serves 4-6

Ingredients:

• 1/3 cup pumpkin seeds
• 1/4 cup sunflower seeds
• Nonstick cooking spray
• 1/3 cup maple syrup
• 2/3 cup packed brown sugar
• 1/2 cup unsweetened cranberry juice
• 1 1/2 teaspoons ground cinnamon
• 2 cups old fashioned rolled oats
• 1/2 cup chopped roasted and almonds
• 1 cup dried cranberries

Directions:

1) Preheat the oven to 350 degrees F.

2)  Spread the pumpkin seeds and sunflower seeds on a baking sheet. Bake for 8 to 10 minutes until lightly toasted. Set aside to cool.

3) Reduce the oven temperature to 325 degrees F. Spray a baking sheet with nonstick cooking spray. Set aside.

4) In a small saucepan, combine the maple syrup, brown sugar, cranberry juice, and cinnamon over medium heat. Cook, stirring constantly, until the sugar has dissolved.

5) In a medium bowl, mix together the oats, almonds, pumpkin seeds and sunflower seeds.

6)  Pour the maple mixture over the oat mixture and stir until combined. Spread the mixture onto the prepared baking sheet. Bake for 20 minutes. Remove the baking sheet from the oven. Stir in the cranberries and bake for an additional 10 to 15 minutes until the mixture begins to brown. Cool completely. Store airtight in a plastic container for up to 1 week.