Sunday, April 30, 2017

Oil-Free Pesto Bruschetta, Spread, Pasta, Pizza :)

I wanted to add check marks to my basic pesto (Practical Pesto), and the new version reminds me of a tasty bruschetta appetizer when I eat it this way, on a whole wheat cracker slice of toast top with tomato!

This version contains 5 Dr Greger Daily Dozen Check Marks when you include the grain on which it is served.

Oil-Free Pesto Bruschetta
2 cups packed kale, stems removed
1/4 c walnuts
1 T Italian seasoning (homemade Italian spice is tasty!)
1 T basil
2 T flaxseed, ground
2/3 c water
Whole wheat crackers or bread

Blend first 5 ingredients and half of the water in a food processor, then add a bit more water until you reach your desired consistency. Then add to crackers or toast, and top with tomato slices. Enjoy!


My son prefers the crackers with just the spread, no tomatoes. My younger daughter prefers a full slice of tomato (rather than halves as shown above). How do you and your family like it best?

Friday, April 28, 2017

Tempeh "BLT"!

Tempeh "BLT" Sandwiches are awesome!

Tempeh is an excellent choice among the protein/bean category. Here is Dr Greger's quick answer on which is healthier - edamame (actual plain soybeans) or tempeh (fermented soybeans). Spoiler - it's tempeh! While edamame is healthier than the more processed tofu, tempeh has more anti-mutagenic properties than plain old soybeans (edamame).

"BLT" Sandwich
Tempeh "bacon"
Tomato, sliced
Vegan mayo*

Follow "bacon" cooking directions, and assemble your sandwiches!

"BLT" Salad
Tempeh, original flavor
Kale (or any green), stems removed, torn in bite-sized pieces
2 Roma tomatoes, chopped
Liquid smoke (I used Colgin Mesquite)
Vegan mayo*
Flaxseed, ground
Hemp seed
Black pepper

Boil whole tempeh block for 5 min. Rinse to remove bitterness. Cut in four or more pieces, longways; thin pieces resemble bacon. Splash tempeh with liquid smoke, and let sit few hours (I'll try to skip this "let sit" step next time, and update), and then broil for 5-6 min. Finally, spread a bit of vegan mayo on each piece, and cut tempeh into pieces.

Fill bowl with kale, diced tomatoes, tempeh pieces, hemp seed, flaxseed, and pepper. Enjoy!

Dr Greger Daily Dozen Check Marks: AROUND SIX!

The commercial tempeh "bacon" has some ingredients, a few kinds of sugar among them. Still...remember that tempeh is a very healthy food, so this is a much better option than say, a Boca burger with it's many ingredients/chemicals.

Alternatively, you can make your own "bacon" simply with liquid smoke...this has a few ingredients as well, but it's not too bad. Plus, you can put to rest any worries of cancer promotion from liquid smoke. Here's another video from Is Liquid-Smoke Flavoring Carcinogenic? I have some smoked paprika, which I will also try in the future, for an option with just one ingredient!

If you want to know more about liquid smoke flavoring, check out this link: Colgin Liquid Smoke. Honestly, I knew very little about it before today!

*regarding vegan mayo, Trader Joe's makes a tasty one, but really mayo is a "red light" food, unless you make your own with some tofu and vinegar; here's a simple recipe (I might use dates instead of maple syrup, and skip the salt).

Another tempeh recipe I make are Meatless Meatballs, yum!

Wednesday, April 26, 2017

6 Great Recipes to get Ready for Cinco de Mayo

Mexican dishes are a flavorful way to eat lots of bright colored foods, plenty of spices, AND your fill of beans! Here are some of our favorites :)

You can tick off many Dr Greger Daily Dozen check marks!

Fiesta Bowl (~5 check marks)
This was one of the first recipes I ever shared, and when I began making it, it included chicken! Yuck!
Tamale Pie (~6 check marks)
This one is always a hit - the kids love the corn bread on top :)
Avocado Quesadillas  (~2 check marks)
So simple, so tasty!
Homemade Refried Beans (~2 check marks)
The possibilities are endless here, and it's SO easy! Learn how to make beans without soaking!
Easy Lentil Tacos (~4 check marks)
This taco "meat" could be used in many different ways, and lentils don't make much longer to cook up than pasta! Plus, Dr Greger says they are an even healthier option than beans!
Easy Guacamole (~2 check marks)
You probably love guacamole, and you might have made it before, but it requires lots of chopping. This simple trick fills your guacamole bowl in a flash!
Guacamole Pizza (~4 check marks)
One of our very favorites!
Healthy Mexican Lasagna (~8 check marks!)
Look at all those check marks! Need I say more?


I eat and educate others about PLANT BASED WHOLE FOODS and/or EVIDENCE-BASED eating, which are VEGAN. The way I eat and the way I teach involves much more than just avoiding animal foods (VEGAN). It is important to EAT lots of beautiful colors and tastes, and:

  • AVOID processed foods 
  • AVOID refined and unprocessed sugars (molasses and honey, for example, but not whole fruits)
  • AVOID refined grains (whole wheat flour is ok with me :)
  • AVOID salt and oil.
You won't hear a lot from me about all this "avoiding" because I love to focus on EATING, rather than what not to :) Ok, back to the recipes!

Fiesta Bowl (~5 check marks)
Tamale Pie (~6 check marks)
Avocado Quesadillas  (~2 check marks)
Homemade Refried Beans (~2 check marks)
Easy Lentil Tacos (~4 check marks)
Easy Guacamole (~2 check marks)
Guacamole Pizza (~4 check marks)

Healthy Mexican Lasagna (~8 check marks!)

BONUS: I came across this cute couple who has lots of great recipe videos. Enjoy!
Mr and Mrs Vegan Youtube Playlists


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