Tricky Traditional Lasagna, Simplified :)

I simplified this recipe, so now it is easier to make with fewer ingredients, and still DELICIOUS!

Loads of Dr Greger Daily Dozen 

Check Marks: 

1) grain

2) flax

3 and 4) lentils and tofu

5) spices

6) tomato sauce, especially if you make it yourself.

OMGosh - this is the bomb! My 11 and 12 year-old niece and nephew LOVED this dish! These are the children of a Sicilian-born restaurant owner and chef at delicious Alessandro's. One said "I love this meat!" and the other said "This is really good! If you would have offered me tofu and lentil lasagna, I would have probably said NO".

Let's get to it!

Tricky Traditional Lasagna

The 'Meat'
1.5 c lentils
1 clove garlic (tsp)
3 Tbsp Italian seasoning (make your own!)
2 Tbsp ground flaxseed
Optional: you can get away with adding 1/2 inch of fresh turmeric without anyone noticing! Also, you may add some water if you want to make mixture easier to add to lasagna.

The 'Cheese'
2 packages firm tofu (smooth works too)
2 Tbsp onion powder
Tbsp lemon juice
Tbsp Italian seasoning (make your own!)
(You may only need to use half of this mixture, but it blends will with plenty of tofu)

Whole wheat lasagna noodles, prepare per box directions

3-6 cups spaghetti sauce (1-2 jars)...you could get away with 1 jar and a can of diced tomatoes

For meat, simmer lentils in water covered for 20-30 min. Add spices and flax and blend in food processor until it looks like ground beef (few min)!

For cheese, drain tofu, and combine with other 'cheese' ingredients in food processor, and process until smooth. Taste test and add spices as you like!

Pre-heat the oven to 350 degrees. Cover bottom of a 9x13" pan with some sauce, then lasagna noodles, then 'meat', then 'cheese', and repeat until pan is full, ending with a layer of pasta covered in sauce. If you have extra ingredients, you can make an extra small lasagna, and share with a friend! Bake for an 45-60 min, and enjoy!

Plant-Based Traditional Lasagna
(with vegan ground meat and vegan ricotta cheese)

This recipe makes me so happy! I love making this basic, traditional meal with no meat or cheese! It's also fun that you really don't need any veggies on the side because it is made entirely of veggies! I've made the Plant-Strong Lasagna (check it out here), and it's a great veggie meal. On the other hand, Tricky Traditional Lasagna provides the familiarity of a meal you've probably eaten many times before, as you try potentially unfamiliar tofu and lentils. I hope you love it as much as we do!

PS- I always add a bit of water to the empty marinara jar and shake with lid on, to get every last bit of sauce out, add anywhere within layers.

COMMENTS: What vegan Italian food do you like to eat?

Cranberry Toast Snack and Top 3 Reasons to Eat Cranberries

Cranberries are a superstar in the world of nutrition! Loaded with anthocyanins (the pigment in red, purple, and blue plants), they help our bodies stay and get back to awesome! In the lab, anthocyanins have been found to keep FAT from growing in the liver*, as well as protect us from CANCER in the liver, brain, colon, lung, mouth, ovary, prostate and stomach!

One great way to eat cranberries, is as a sauce -- try Tangy Sugar-Free Cranberry Sauce!

Here is a delicious snack:

Cranberry Toast Snack

Sprouted grain toast

Natural peanut butter or almond butter

Tangy Sugar-Free Cranberry Sauce

This contains about 5 Dr Greger Daily Dozen Checkmarks!

1) whole grain, 2) nut butter, 3) berries, 4) other fruit (orange, dates), and 5) cinnamon

Enjoy!

Did you know you have to eat 26 CANS OF CRANBERRY SAUCE (processed) to get the anthocyanins in ONE cup of whole cranberries? Tangy Sugar-Free Cranberry Sauce recipe calls for 3-4 cups of cranberries. That is as much anthocyanin as one might get from processed cranberry sauce in a whole lifetime (assuming one eats it just during the holidays...like most people I know)!

Cranberries are also one of the top ranked fruits in terms of antioxidants. There are almost as many antioxidants in cranberries, as there are in blueberries, and you would have to eat 5 and a half apples to get the amount of antioxidants there are in one cup of cranberries.

Tangy Sugar-Free Cranberry Sauce

*Liver disease is more common than you might think. ONE IN THREE adults have non-alcoholic fatty liver disease :( Avoiding cholesterol and sugar may help to prevent this deadly condition, as well as consuming foods high in anthocyanins, like cranberries!

Please check out Dr Greger's Videos (and cited resources) for more detailed information :)
Cranberries vs Cancer
Which Fruits Fight Cancer Better

Spice up Your Life with Spice Mixes! (3 recipes to save your life, time, and money)

Dr Michael Greger's book, How Not to Die, has most influenced my family's diet and the recommendations I give in my practice by encouraging the use of many SPICES throughout the day, everyday! We eat veggies for their vitamins, minerals, fiber, phytochemicals, and ANTIOXIDANTS! It turns out that SPICES contains loads more ANTIOXIDANTS than most veggies! FUN FACT: coffee is the top source of antioxidants for Americans!

SPICES flavorfully replace salt, AND fill us with an abundance of antioxidants! FLAVORS in foods indicate nutrient richness in the same way COLORFUL foods indicate nutrient abundance. The superfood sweet potato is much brighter and flavorful than a white potato, which lacks nutrient richness.

• One great way to add lots of spices to your life is through spice MIXES. 
• Save TIME by measuring one mixture when cooking, rather than various individual spices. 
• Save MONEY because prepared mixes charge you extra $ for the convenience they provide. There is a super selection of individual, organic spices at Whole Foods Market. 
• You gain QUALITY by avoiding extra chemicals, preservatives, bulking agents, salt, and other junk found in prepared mixes. 
• Additionally, the bulk spices I use are ORGANIC! Amazingly, organic homemade seasoning mixes are much cheaper than alternatives that often aren't even organic! 
• Finally, these mixes have superior TASTE!

Pumpkin Pie Spice

1 c organic cinnamon

1/2 c organic ginger

1/2 c organic nutmeg

1/4 c organic cloves

1/4 c organic allspice

Italian Seasoning

1/2 c basil
1/2 c oregano
1/4 c marjoram
1/4 c garlic
1/4 c thyme
1/4 c rosemary
1/4 c black pepper
1/8 c crushed red pepper

Taco Spice Mix

1/2 c each of oregano, cumin, garlic, and paprika
1/4 c each of cayenne, onion, and black pepper
1/8 c of unsweetened cocoa

I am so very grateful that some blessed soul introduced me to the amazing Richa Hingle, and her outstanding gold mine of a website, www.veganricha.com! I just cannot wait to savor her entire website, and I even imagine buying her cookbook (and I don't use or own many cookbooks)!

Vegan Richa's Indian Kitchen

Richa shares an Indian spice mix (which I haven't tried yet) called Panch Phoran, as well as a recipe for, and other information about, Garam Masala! But really, while these mixes are fitting for the post, they are not even the tip of the iceberg for all that I want to try! Yum, and thank you, Richa!

Try ITALIAN SEASONING!
Penne Italiana   
Easy Eggplant "Parm"   
Tricky Traditional Lasagna   
Meatless Meatballs   
Hearty Lentil Stew

Try PUMPKIN PIE SPICE!
Spicy Ginger Latte
Pumpkin Pie Smoothie
Pumpkin Overnight Oats
Creamy Carrot Soup
Jamaican Ginger Cake

Try DIY TACO SPICE MIX!
Lentil Tacos
Tamale Pie
Avocado Quesadillas
Mexican Lasagna
Tofu Scramble

OR you can try one of these spice mixes for a quick breakfast or snack, using the EASIEST COUSCOUS PREPARATION!

Mexican Couscous = 1/2 c couscous + 1/4 tsp taco spice + black beans + diced tomato
Other add-ins: bell peppers, red onion, frozen corn

Pumpkin Couscous = 1/2 c couscous + 1/2 tsp pumpkin pie spice + sliced banana
Other add-ins: nuts, raisins, berries

Italian Couscous = 1/2 c couscous + 1/2 tsp Italian seasoning + diced tomato
Other add-ins: white beans, greens, hemp seed

Easy Egyptian Stew

Easy Egyptian Stew is a colorful and tasty variation of Hearty Lentil Stew. I used sweet potatoes and black rice, since I was out of white potatoes and brown rice. Continuing my quest to increase turmeric intake, I added it, as well as cloves and cumin, also known for their awesome health benefits.

By the way, this is perhaps a 6 check mark meal from Dr Greger's Daily Dozen?! Beans, rice, flax, spices, seeds, two other vegetables, and hey, this stew is delicious on a bed of greens!

Easy Egyptian Stew

1 c lentils
1 c black rice
1/4 c ground flaxseed
1/4 chia seeds
1 tsp black pepper
1 tsp turmeric (or 1/2" fresh turmeric)
1 tsp cloves
1 tsp cumin
1 tsp oregano
10 c water
2 carrots

1 large sweet potato
1 red onion
4 celery stalks

4 cloves minced garlic
(Jenny, thanks for the awesome press!)

Chop onion, carrot, celery, and potato; I used my food processor, one vegetable at a time. Bring everything to a boil in a large pan, and let simmer for about an hour (or more!), and enjoy!

INSTAPOT directions: on MANUAL for 15 min.



PS - this recipe was titled when my sister-in-law was teaching my daughter's Girl Scout troop about Egypt. She started talking about Egyptian food, mentioning lentils, cloves, cumin, and sweet potatoes. LIGHT BULB! I had a name for the stew I made earlier that day! EASY EGYPTIAN STEW! Thanks, Tanya! Here are a few pics from our lesson:

COMMENTS: Do you enjoy foods from around the world? I love Indian, Italian, Mexican, Lebanese, and pretty much most non-American food! There are so many awesome vegetarian options from around the world! What do types of food do you like?

Healthy Fudgy Brownies - Simplified!

If you've already tried Peanut Butter Brownies, this recipe won't taste any different. The difference is that THIS RECIPE is EVEN HEALTHIER! I've included some previous text, since it highlights dates!

Like I often say, these are so healthy you could eat them for breakfast! In fact, that is exactly what my 10 yr-old daughter did! She said, "I had to remind myself that these were healthy, so I would stop eating them!" (she actually makes very healthy choices, but that's what she said).

Peanut butter and walnuts are healthy fats, and cocoa has it's own exhausting list of mental and and other health benefits! 

Dates rock! Check out: Dr Greger's endorsement of dates as a healthy food. In a nutshell: a worry is that dates (mostly sugar) may raise our blood sugar, raise our triglycerides, oxidatively stress our bodies, and make us fat. According to recent studies: DATES are FANTASTIC for us! Dates have no effect on triglycerides or weight, and improve antioxidant stress levels. One study proposes that dates may be an almost IDEAL food with their many essential nutrients and health benefits!

Speaking of Dr Greger, this recipe will help you achieve 5 delicious check marks on Dr Greger's Daily Dozen Checklist!

Healthy Fudgy Brownies

1.5 c black beans (or 1 can, drained, rinsed)
3 c pitted dates (60 dates if you're counting!)
2 c walnuts*
1/2" fresh turmeric (or 1/2 tsp)
1/2 tsp cloves
1/2 tsp cinnamon
2 t vanilla
1/2 c ground flaxseed
3/4 c unsweetened cocoa
1.75 c water

In a strong blender, such as a Blendtec or Vitamix, combine ingredients. Add water, 1/2 cup at a time, pulsing between, until mixture is smooth. Line a 12x18" baking sheet with a silicone baking sheet. Alternatively, use several silicone pans (Last time I used a 9x9 square pan, a bread pan, and an 8" round pan to use all the batter). Spread batter about a half inch thick on baking sheet. Bake for 40-50 min at 400 degrees F (convection: 30-40 min at 375). Enjoy!

Gently cut while warm, with a serrated knife.

*Walnuts are healthiest, and one of the least expensive, but probably any nut will work!
**water helps with mixing, but if you omit that last cup of water, or some of it, brownies will be less gooey in the middle.

These are delicious piping hot from the oven! SO YUMMY! AND even tastier the next day...if there are any left!

COMMENTS: What is your favorite dessert? Have you tried a healthy version? Is there a recipe you would like me to try to convert, sweet or savory?

Previous directions (in case this is what you prefer):
In a food processor, combine nuts, dates, spices, beans, and vanilla. Add water, 1/2 cup at a time, pulsing between, until mixture is smooth. In a large mixing bowl, combine mixture with remaining ingredients (flaxseed, cocoa, peanut butter) until smooth. Optional, add up to 1 c additional water**. Line a 12x18" baking sheet with a silicone baking sheet. Spread batter about a half inch thick on baking sheet. Bake for 40-50 min at 400 degrees F (convection: 30-40 min at 375). Enjoy!

Power-Packed Ginger Ale!

Lots of new creations today - with paint and food!

Do you ever want ginger ale for a tummy ache? After all, ginger has been shown to help with all sorts of digestive and female ailments! 

Watch now! Ginger for Nausea, Menstrual Cramps, & Irritable Bowel Syndrome

But all that refined sugar and chemicals :( Are you surprised that that most ginger ale doesn't even have ANY ginger?! Crazy, right?!

In addition to ginger, peppermint, turmeric, and lemon may also help! So...

Power-Packed Ginger Ale

1/2 inch slice fresh ginger

1/4 inch slice fresh turmeric (1/4 tsp powder)

1 tsp dried peppermint (fresh would be awesome!...few sprigs would probably be just right!)

1/8 inch slice fresh lemon

3-5 pitted dates*

12 oz bubble water of your choice (or more!)

Blend first 5 ingredients with 1/2 c water (I used "whole juice" button on my Blendtec). Then add remaining water and a handful of ice to blender and shake it all up manually. You're all set! I actually add more water and ice as I drink. As you can imagine it's a strong flavor, and extra hydrating is always good! Enjoy!

Bubbly water has even been shown to help your digestive issues! Club Soda for Stomach Pain and Constipation

Paradoxically, I actually drink WITHOUT a straw, since that extra air in your system may worsen symptoms.

*5 dates = 1/4 c dried fruit (one checkmark), but if you want to opt for a lower calorie drink, each date is 30 kcal. Three dates provides plenty of sweetness for 90 kcal.

So this is potentially a 3-check mark Dr Greger Daily Dozen recipe! Cheers to happy intestines! 

In case you missed them, here are two other drinks to help you get your daily dose of TURMERIC!

5-Checkmark Spicy Ginger Latte

Snow Day Hot Cocoa

If you LIKE and want to SHARE, THANK YOU for liking and sharing!

Madras Chili and other Yummy Lentil Recipes!

I LOVE Indian food! My husband introduced this cuisine to me on our first date :) This Madras Chili recipe is so simple and satisfying!

Before I was completely vegan, I used to sometimes eat the convenient product, Madras Lentils, made by Tasty Bites. Unfortunately, it contains a very small about of cream and butter (there are only 10 mg of cholesterol). Traditional Indian food consists of many truly amazing vegetarian dishes! However, they often contain a bit of dairy :( So, here is my dairy-free recipe:

Madras Chili

3 cloves garlic, minced (1 Tbsp)

1 onion, chopped (1 cup)

1 Tbsp cumin

2-3 tsp chili powder (3 tsp = 1 Tbsp)

1 tsp turmeric

dash of pepper (as much as you like!)

1 c dry lentils

4-8 c water*

4 c tomatoes, diced (2 cans)

2 c black beans (1 can)

Heat a large pan for a few min before adding any food. Optionally, saute the onion and garlic for a few min, then add all other ingredients, and bring to a boil. Otherwise, skip saute, and combine all ingredients, and bring to a boil. Lower heat and cook uncovered, stirring occasionally. See timing below*.

*Water quantity:

For 8 cups, simmer 90 min.

For 6 cups, simmer 1 hour.

For 4 cups, set INSTAPOT** to manual for 10 min.

**I'll do a post on the Instapot, a pressure cooker, one of these days. It's a super-speedy way to cook beans, rice, potatoes, soups, and more!

Of course I want to mention Dr Greger's Daily Dozen :) This recipe gets 3 check marks: beans, non-green veggies, and spices. There is also water, but it doesn't count, since it isn't in "beverage form".

Besides being in this recipe, what do chili powder, cumin, and turmeric have in common? It's salicylic acid, the main active ingredient in ASPIRIN! And CUMIN has the most! Watch this fabulous nutritionfacts.org video!

PLANTS with ASPIRIN ASPIRATIONS

PS: In case you ever wondered, lentils are the best option from the beans and lentils group, according to Dr Greger :)

Here are some other lentil recipes to try:

Hearty Lentil Stew

Easy Lentil Tacos

Tricky Traditional Lasagna

COMMENTS: Do you make any awesome Indian recipes? I'm working on a tikka recipe, and I would love to make some vegan Palak Paneer :)...I think www.pcrm.org has a recipe!