Healthy Human Hot Chocolate

recipes Nov 16, 2018

Yup, you read that right, there is a such thing as healthy hot chocolate!  Remember, eating a whole food plant-based diet is not about deprivation.  At this stage, it's more about innovation, and fining creative ways to enjoy life in every way, while getting and staying healthy at the same time!  

So go ahead and play outside in the cold.  Go for a run, go for a hike, or go sledding and make a snowman!  Have fun, and when you are soaked and chilled to the bone, come inside and make yourself a hot delicious treat to enjoy, guilt-free!

Healthy Human Hot Chocolate  (serves 4)

Ingredients:

  • 4 pitted medjool dates
  • 3 cups of hot water
  • 2 tbsp cocoa powder
  • 1/2 cup hemp seeds
  • 1/2 cup cashews

Instructions:

  1. Boil water
  2. Combine all ingredients in a high speed blender
  3. Start slow, and bring up to full speed to blend until thick and frothy 
  4. Pour into 4 mugs, and enjoy the healthy deliciousness

WARNING: Be very careful when starting the blender...

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Eggplant Rollatini

recipes Sep 08, 2018

This is a delicious Italian delicacy that you can enjoy without the guilt.  We've removed the cheese, breading, egg, and oil, and replaced the same delicious flavors with power-packed health promoting plant foods that taste just as delicious.

I've served this to friends and family without telling them that it's not stuffed with cheese, and they almost never realize until they either see me eat it, or I tell them that it's our healthy version.

 

Eggplant Rollatini

Ingredients:

  • 3 large eggplants
  • 1 lb frozen kale, or 1 bunch fresh
  • 16 ounces of mushrooms, diced
  • 1 batch Tofu Cashew Ricotta (see below)
  • 2 jars tomato sauce (approximately)

Instructions:

  1. Preheat oven to 350.
  2. Cut off top and bottom of eggplant and peel. With a sharp knife, slice ¼ inch slices long ways.
  3. place a single layer of eggplant slices on a parchment lined pan so it will not stick.
  4. Heat in oven for approx. 15 minutes, until eggplant is soft and pliable. (repeat steps 3 and 4 as needed...
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Chickpea Sweet Potato Curry with Kale

recipes Sep 08, 2018

We love Indian food for the taste, but the Indian food typically found in restaurants is usually not very healthy.  They typically use a lot of oil, ghee (clarified butter), salt, and yogurt in their dishes.  The spices and flavors are so amazing, that we were highly motivated to recreate something at home that would taste as good, and we did it!

This is another crowd pleaser that you can confidently and proudly serve to anyone looking for a delicious meal.  The fact that it's truly healthy as well is really just a bonus.

 

Chickpea Sweet Potato Curry with Kale

Ingredients:

  • 4 medium sweet potatoes, cut into cubes
  • 2 yellow onions, diced
  • 4 cloves garlic, minced
  • 4 tsp ground cumin
  • 4 tsp curry powder
  • 4 tsp garam masala
  • 1 tsp chili powder
  • 1/2 tsp cayenne pepper (to taste)
  • 1 (28 ounce) can fire roasted diced tomatoes (blended smooth)
  • 3 (15 ounce) cans garbanzo beans (chickpeas), rinsed and drained (reserve liquid)
  • 1 1/2 cup peas, frozen are fine
  • 1 bunch...
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Veggie Stir Fry (no oil)

recipes Sep 08, 2018

We love delicious asian food for the ease of finding plant-based options, and all of the healthy vegetables they include.  The big problem we have with restaurant asian food is the amount of oil they typically cook with.  It's hard to find asian food that isn't drowning in oil.  And, since we know oil is not a healthy food, we try to avoid it as much as possible.  

This is as close as we've come up to replicating a delicious asian stir fry, without the oil.   

 

Veggie Stir Fry (no oil)

Ingredients:

  • 1 package very firm tofu
  • 1 cup raw cashews
  • 1 tablespoon ginger (more or less to taste)
  • 1 cup low sodium vegetable broth
  • 3 tablespoons Braggs liquid aminos
  • 4 teaspoons arrowroot powder
  • 1 package of shitake or button mushrooms (or whatever else you like)
  • 1 large onion
  • 1 small traditional cabbage or Chinese cabbage
  • 2 red bell peppers
  • 2 bunches of bok choy chopped
  • red pepper flakes to taste

Instructions:

  1. Preheat the oven to 400...
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Meat(less) Balls

recipes Sep 08, 2018

I can't tell you how many times I've had to repeatedly convince people that these are not real meatballs.  It's not that we were trying to recreate the taste and feel of meatballs when we came up with the recipe, we were more looking for a way to include more beans and variety with our Italian dishes.  

The result is delicious!  These Meat(less) Balls can be served along zucchini noodles, bean pasta (lentil, black bean, mung bean, etc), or whole wheat pasta.  They can also be made into sandwiches, smothered with a rich red marinara sauce.  However you choose to serve them, we predict that you will enjoy them throughly!

 

Meat(less) Balls

 Ingredients:

  • 2 tbsp ground flax seed
  • 5 tbsp water
  • 1 cup walnuts
  • 1 cup cooked brown rice
  • 1 cup cooked or canned chick peas drained and rinsed
  • 1 cup oat flour
  • 2 tsp garlic powder
  • 1 tbsp Italian seasoning
  • 1 tsp red pepper flakes
  • 4 tbsp Braggs liquid aminos or low sodium soy sauce
  • 1 medium onion chopped

...

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Irresistible Stuffed Bell Peppers

recipes Sep 08, 2018

These stuffed peppers are delicious and beautiful!  To create an especially vibrant dish we buy green, red, yellow, and orange bell peppers and stuff a variety of them.  Then, when served, the table resembles a rainbow of color.  

In addition to being appealing to the eye, these stuffed peppers also pack a delicious nutritional punch! Stuffed with whole grains, beans, mushrooms, spinach, and herbs your mouth will be watering as your body is flooded with phytonutrients.

 

Stuffed Peppers with Spinach & Mushrooms

Ingredients:

  • 6 large bell peppers
  • 1 cup walnuts
  • 1 cup cooked brown rice
  • 1 cup cooked (or canned) garbanzo beans, drained and rinsed
  • 1 cup oat bran
  • ½ tsp marjoram
  • ¼ tsp thyme
  • ¼ tsp onion powder
  • 2 tbsp Braggs liquid aminos or low sodium soy sauce
  • 2 tbsp Dijon mustard
  • 10 oz or more of fresh or frozen spinach
  • 10 oz mushrooms
  • 1 jar tomato sauce (I like Muir Glen Roasted Garlic)

Instructions:

  1. ...
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Guide to Healthy Baking: No Butter, No Sugar, No Milk, No Eggs | Vegan, Gluten Free, Unprocessed

education recipes Jul 10, 2017

How To Health: Baking Made Easy

            Growing up in a home with a perpetual aroma of freshly baked bread and an ever-replenishing plate of homemade muffins, cookies, or brownies, I could never give up milk, butter or eggs. No way. How could I? Oh, and I definitely could not ever give up muenster cheese. The divine moldy cow teet fluid suffocated in sodium and grease, in between sour dough smothered in 100% cow fat, and grilled.  Divine. Delicious acne. Heavenly mood swings, bouts of depression, energy crashes, and stomachaches. 

            Although I am not a French trained gourmet baker, my taste buds do not lie.  There are certainly ways to enjoy baking, without the harmful baggage.  Here, you will learn how to make scrumptious baked goods taste the way you like, and make you feel that glowing radiant health that you deserve.  What is life...

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The Perfect Salad

recipes Feb 06, 2017

Greens and beans make you lean! This is one of my all time favorite quotes to share with patients, family, friends and acquaintances on the value of a plant based diet. Salads are a great way to incorporate more greens and beans into your diet but who wants to eat the same old boring salad every day. Maybe this template will be helpful.

First, start with a big base of greens, especially the cruciferous for the cancer fighting properties. This could include kale, collard greens, mustard greens, arugula, ridacchio, spinach and any other leafy green you like.

Next, let's add some texture or crunch in case the greens weren't cruchy enough. Try things like jicama, radish, celery, the different varieties of cucumber, or maybe roasted beets, squash or sweet potato will do the trick.

What about the beans? Well, those are next. Pick whatever your heart's desire. Maybe it is black beans for a southwest flare, pinto beans, navy beans, red kidney beans, garbanzo beans, etc. You get the picture....

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Dairy and Oil Free Butternut Squash Soup

recipes Oct 14, 2016

Butternut squash soup is highly addictive and deliciously good for you. I made a huge batch last time and it was gone in 24 hours, but I’m doubling that this time! Ha! Let the Marbas men just try to eat it all before I get a second helping!

What you need.
2 peeled, seeded, diced (about 1″ cubes) butternut squash
1 cup julienned carrots (or about 2 carrots)
5 thinly sliced scallions
2 thinly sliced celery stalks
2 medium or 4 small garlic cloves
4-6 cups vegetable broth
salt and pepper to taste
1 tsp thyme
1 cup raw cashews
approximately 1 cup almond or soy milk

What to do.
1. Saute on medium heat garlic, onion, celery, and carrots with a small amount of vegetable broth in a large pot for about 5 minutes or until ingredients soft. Add a small amount of vegetable broth as needed.
2. While vegetables are sautéing add a dash of pepper and salt. Also, add thyme now.
3. Add the diced butternut squash to the pot and add vegetable broth until approximately 2/3 of the squash is...

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How to Make Soups Freezer Friendly

education recipes Sep 26, 2016

Time, there is never enough of it, especially when comes to home cooking healthy meals. There are a few tricks however, you can incorporate in your week to make a healthy meal available within a few minutes. Soups are so versatile and can be easily frozen but there a few things to keep in mind so make the soup taste better once it is reheated.

Note: Making large quantities on the weekend prior to your work week is the easiest way to do this. You could even ask a few colleagues to form a soup club and each makes a soup at home and brings their soup on a certain day of the week. They just need to use the same technique described below.

1. Pick your liquids carefully. Vegetable broth or tomato based soups freeze the best. This could include chili full of beans, stews with starchy vegetables, lentils and vegetables, and so much more. Avoid any soup that has a cream base, that had flour or cornstarch to thicken it. Freezing makes it chunky.

2. Cool the soup immediately so the...

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