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2 cups soy milk (plain or vanilla)
1 cup quinoa, rinsed
3 TBL light brown sugar
1/8 tsp ground cinnamon
1 cup fresh berries

In medium saucepan bring soy milk to boil. Add quinoa and return to boil. Reduce heat to low, and simmer, covered, until most of the soy milk has been absorbed, about 15 minutes.

Stir in brown sugar and cinnamon. Simmer, covered, until almost all the soy milk has been absorbed, about 8 more minutes.

Serve in bowls and garnish with fresh berries. Add in optional items to customize to your liking, such as ground flax seed, nuts, earth balance, sprinkle of brown sugar or a splash of soy milk. Use almond milk instead of soy.

Makes 2 cups

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2 cups Silk Soy Vanilla
1 large box (3.8 oz) Dr. Oetker Organic Vanilla Pudding
1 tsp pumpkin pie spice
1 cup canned pumpkin
1 10.14 oz box of SoyaToo Soy Whip (frig section, whip until firm peaks formed & refrigerate until ready to use)
1 graham cracker pie crust (Arrowhead Mills brand is honey and dairy free)

Make pudding on stove according to box directions using the 2 cups of Silk Soy Vanilla Milk. Cool completely before combining with other ingredients. Once chilled, stir pudding and add in pumpkin spice and pumpkin and whisk until combined. Fold in already whipped SoyaToo and combine ingredients. Spread in graham cracker pie crust. Refrigerate for 2 hours and enjoy. Garnish with whip topping and a sprinkle of nutmeg.

Tip: Sprinkle flaxseed on top of crust before pouring in pudding mixture, or sprinkle a little on top of your piece. Flaxseed adds fiber and omega-3.

Macys.com

1 14oz Silken Tofu
¾ cup chocolate chip morsels
½ cup Suzanne’s Ricemellow Crème

Remove tofu from container and discard liquid. Rinse tofu under cold water. Place tofu in between 2 paper towels and gently press to soak up any liquid. Place tofu in a blender and puree until smooth, scrapping down sides with spatula (approx 1 minute).

Melt chocolate chip morsels on paper plate in microwave (approx 60 seconds until soft).  Add ricemellow and melted chocolate to blender and blend until combined, scrapping down sides with spatula (approx 2 minutes).

Pour into 6 dessert cups and refrigerate for at least 1 hour before eating. Add shaved chocolate to top for garnish. This is a healthy dessert recipe. Tofu supplies calcium and is low in calories.

This dessert is still highly delicious without the ricemellow creme.

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1 cup Earth Balance
½ cup superfine sugar
2 TBL maple syrup or Joseph’s Sugar Free Syrup*
3 cups Oatmeal (Bob’s Red Mill Organic Extra Thick Rolled Oats Whole Grain)
¼ tsp salt
½ cup chocolate chip morsels *Optional (use 1/4 cup if making half with and half without chocolate chips)

Preheat oven to 350 degrees. You can use a 9×13 cookie sheet or I like to use 12 cup muffin tin and put the silicone cups in the muffin tin to ensure the oat bars are firm and hold together. Cupcake liners work just as well.

Put 1 cup Earth Balance, sugar, and maple syrup in medium saucepan and melt over low heat.  Remove pan from heat once melted and stir in oats and salt to butter mixture. Mix well until combined. Spoon into pan or silicone cups and press down firmly. Optional: add in chocolate chips if using. Bake 30 minutes until golden brown. Let cool for 1 hour. Oats make this a healthy dessert recipe.

*Joseph’s Sugar Free Syrup is gluten-free and works well with this recipe. Keep refrigerated. I buy mine at Whole Foods.

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1 banana (peeled and cut into chunks)
1 pint strawberries or other fruit (greens removed) (Optional)
1 lemon (squeeze juice into blender and discard lemon)
1 TBL Agave syrup (light)
1 6oz soy yogurt (Whole Soy or So Delicious vanilla or plain)
2/3 cup Silk Soy (use Almond Breeze if preferred)
1 TBL flaxseed ground

Put all ingredients in blender. Blend and puree for 1-2 minutes until smooth. Optional: add in 1/4 cup crushed ice.

Serves 1

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1 14oz Silken Tofu (I like to use House Foods brand)
¾ cup chocolate chip morsels (I like to use Whole Foods 365 Vegan)
½ cup Suzanne’s Ricemellow Crème
1 Graham Cracker Crust ready-to-use (by Arrowhead Mills, dairy and honey free)

Remove tofu from container and discard liquid. Rinse and place tofu in between 2 paper towels and gently press to soak up any liquid. Place tofu in a blender and puree until smooth, scrapping down sides with spatula (approx 1 minute).

Melt chocolate chip morsels on paper plate in microwave (approx 60 seconds until soft).  Add ricemellow and melted chocolate to blender and blend until combined, scrapping down sides with spatula (approx 2 minutes).

Pour into Arrowhead Mills crust and refrigerate for at least 3 hours before eating. Add shaved chocolate to top for garnish. This is a healthy dessert recipe. Tofu supplies calcium, protein, and is low in calories and fat.

1/2 orange, sectioned
Honeydew melon
handful of grapes (seedless)
½ cup cut cantaloupe
½ cup sliced strawberries

Toss all fruits together in a bowl. Enjoy eating over the course of 1 hour. Serving: 1

Substitute with your favorite fruits (kiwi, bananas, raspberries, etc.)
Fruit is the best breakfast you can do for your body. It’s full of fiber, satisfying, low in calories, provides vitamins, and is rich in antioxidants and minerals. The body processes fruit quickly, so it is best to eat fruit alone and allow at least 30 minutes before consuming other foods. This can also be a healthy dessert recipe.

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What about protein. How do I get enough?   

Protein comes from vegetables, beans, grains, nuts and seeds. Soybeans, quinoa and spinach are considered high quality protein sources.  There are many vegetarian meats (vegan) that taste great and supply a high amount of plant based protein. Gardein, Yves, Lightlife and Tofurky are some of the vegan brand names that make delicious meatless items for a healthy vegetarian recipe (vegan).

Quinoa 1/4 cup delivers 6 grams protein, Vegetarian Refried Beans 1/2 cup has 6 grams protein, many vegetarian meat sources (vegan) such as Smart Dog by Lightlife 1 dog (45 calories) contains 8 grams protein, Tofurky Brat 1 dog 27 grams protein, Yves Jumbo Dog 1 dog  (110 calories) 16 grams protein, Yves Meatless Lemon Herb Chicken Skewers 16 grams protein, Gardein Crispy Tenders 2 tenders (90 calories) 9 grams protein (you’ll probably want 4-6 tenders, which would deliver 18-27 grams protein) and Tofu 3 oz (50 calories) 5 grams protein.

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pHion is the category leader when it pertains to pH balancing of the body.
There are many health reasons why you should eat a vegan diet.

Cancer causing foods primarily come from meat products.  “A number of hypotheses have been advanced to explain the connection between meat consumption and cancer risk. First, meat is devoid of fiber and other nutrients that have a protective effect. Meat also contains animal protein, saturated fat, and, in some cases, carcinogenic compounds such as heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) formed during the processing or cooking of meat. HCAs, formed as meat is cooked at high temperatures, and PAHs, formed during the burning of organic substances, are believed to increase cancer risk. In addition, the high fat content of meat and other animal products increases hormone production, thus increasing the risk of hormone-related cancers such as breast and prostate cancer.” http://www.cancerproject.org/survival/cancer_facts/meat.php

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pHion is the category leader when it pertains to pH balancing of the body.
 

Help me with my vegan diet. How do I get started?    

If you are serious about making changes, start substituting your animal products with vegan choices. Clean out your cupboards and refrigerator, visit your grocery store and buy animal free versions of what you like to eat. Everyone is different, so if you like turkey sandwiches, burgers, and oven baked breaded chicken, then buy Tofurky deli turkey slices for your sandwich, along with vegan cheese singles, and soy based Vegenaise in place of mayonnaise. There are many brands of vegan burgers, so check the freezer section and read ingredients. Gardein makes many varieties of faux chicken, but my all time favorite is Chicken Tenders. Bake them in the oven for a crispy breaded chicken entree. I love to dip mine in Magestic Garlic white garlic sauce, which you can find in the raw/vegan end aisle fridge section at any Whole Foods. It is easy to eat vegan and make healthy vegetarian recipes and healthy dessert recipes when your kitchen and pantry are stocked with vegan foods. Replace all meats with a variety of vegetarian meat (meatless, vegan). Continue to eat fruits and vegetables, which are all vegan. Try new varieties too!

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