Strawberry Banana Smoothie

July 5, 2010

This is one of our favorite afternoon snacks as well as a quick, easy breakfast food Ingredients: 1-2 ripe bananas 1 C fresh or frozen strawberries 1 C Soy milk or almond milk or fruit juice 1 T ground flax seeds or chia seeds 1 T honey or sugar, if needed spinach, as desired 1 […]

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Blueberry Cobbler

May 31, 2010

. I love blueberry pie, and so does my family. I just don’t get around to making it as often as I’d like because it takes a while to put it together. Problem solved with this recipe. It tastes so similar and it’s a breeze to throw together…and everybody loves it! Ingredients: 2/3 C whole […]

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Zucchini “Crab” Cakes

May 13, 2010

A great way to use your home-grown zucchini, if you have an excess. Otherwise, purchase 2 medium,firm zucchini from your produce section. Ingredients: 2   1/2 cups grated zucchini egg replacer, equivalent to 1 egg 2 T Earth Balance, melted 1 cup bread crumbs 1/4 cup minced onion 1 tsp Old Bay Seasoning 1/4 cup […]

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Baba Ghanoush

April 25, 2010

This is my favorite recipe in the whole world – at least for today – although I think it may be the best food God created! I just absolutely cannot get enough of it. I love to eat this on toasted pita chips, on pretzels, French bread and right off the spoon. If I could […]

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Curry Brown Rice Salad

April 22, 2010

  Curry Brown Rice Salad This is a great and easy cold salad which is very refreshing and delightfully different.  The variety of colors makes it very pleasing to the eye as well and a great addition to your outdoor barbecues.   Ingredients: 1C cooked brown rice ½ C parsley, chopped 1/3 C red onion, […]

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Black Bean Brownies

April 16, 2010

. . OK, it can’t get much easier than this. . I know that there are a lot of chocolate lovers out there who hate the thought of giving up their gooey, fattening desserts and treats. Well, you’re in luck! While this certainly isn’t the most healthy food in the world to eat, it’s a […]

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Fresh Salsa Video

April 13, 2010

p There is nothing that tastes as good as home-made salsa!  It’s great and healthy as a snack, topping or dressing.  This salsa takes only minutes and pennies to prepare.  When we owned a large produce market, I used to make “vats” of salsa for our customers. We even had customers who wouldn’t leave for […]

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Textured Vegetable Protein Video

April 13, 2010

The original meat substitute that we used and loved – and still do.  It is a wonderful substitute for ground meat – without the hassle, cost or ill-health effects.

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BBQ Soy Curls Video

April 13, 2010

One of my family’s all-time favorites. So simple to make, so tasty, and also good for you. This recipes calls for BBQ sauce, but you can use whatever sauce or gravy with Soy Curls that your recipe calls for to make an outstanding addition to any meal. For the written recipe, click here.

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Southern Fried Tofu Video

April 13, 2010

This is one of my kid’s favorite tofu dishes. Choosing the right kind of tofu is the key when cooking tofu, and freezing it first is what makes this recipe work so well. For the written recipe, click here.

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Mac & “Cheese”

April 7, 2010

Mac ‘n “Cheese” This is the best tasting “whole food” macaroni and cheese I have ever tried.  Everyone in our family, 86 y/o Nana, 8 and 10 y/o kids and husband LOVED it. Ingredients: 8 oz whole grain macaroni ½ onion, chopped 1 small potato, peeled and chopped 1 carrot, chopped ½ red, yellow or […]

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Spinach Salad

March 31, 2010

. This is my new favorite and it is so simple, it is almost criminal.  This dish was inspired by an old restaurant Rick and I used to love and was our favorite on special occasions.  The oceanfront restaurant had been the place we always went to for a romantic quiet evening.  Unfortunately, they don’t […]

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Pasta and Veggies with Peanut Sauce

March 31, 2010

This was a recipe I created while trying to find an imaginative way to use leftover spaghetti and a variety of leftover cruciferous vegetables.  It has quickly become one of my daughter’s favorite recipes and one I could eat over and over and over again.  The recipe is very forgiving and can be used with […]

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Mock “Tuna” Noodle Casserole

March 31, 2010

Everyone in my family really loved this casserole – even my kids who have never eaten a “real” Tuna Noodle Casserole.  The leftovers were almost better than the original dish – even eaten cold.  I added a little bit of soy sauce one time and a little bit of white miso another time in place […]

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Wisdom From the Kitchen Vol 1 Cookbook

March 28, 2010

. Do you want to eat healthy but aren’t sure what to prepare? Are you unsure what a healthy meal looks like? Do you want to spend less time in the kitchen yet prepare healthy, life-affirming dishes? Nancy’s Wisdom From the Kitchen, Volume I Cookbook is a wonderful guide for quick and easy healthy eating. […]

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Zucchini Corn Fiesta

March 23, 2010

Ingredients: 1 small onion, diced 2 medium zucchini, shredded 2 cups corn kernels, fresh or frozen 1 cup salsa Preparation Water sauté zucchini and onion in large skillet over medium heat until onion softens. Add corn kernels and salsa.  Stir and heat until heated thoroughly.

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Zucchini Bread

March 23, 2010

Ingredients: 1 Cup sugar Egg replacer – equivalent to 1 egg ½ cup applesauce 1 cup grated zucchini 1 T vanilla 1 ½ cups whole wheat flour 1 ½ tspn cinnamon ½ tspn baking soda 1/8 tspn salt Preparation: Preheat oven to 325 degrees F. Beat egg replacer, sugar, applesauce, zucchini and vanilla. Add dry […]

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Wonderful Gravy

March 23, 2010

Ingredients: 2 T quick flour, such as Wondra flour 1 T Earth Balance (Vegan alternative to butter, available at grocers and health food stores) ½ cup soy milk ½ cup water “Beef” or “Chicken”seasoning Preparation: Melt Earth Balance over medium/low heat in small saucepan Add quick flour, soy milk, water, and seasoning to taste Stir […]

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Winter Vegetable and Bean Ragout

March 23, 2010

This recipe takes just a little more prep time than the other crockpot recipes but it is definitely worth it!  It’s loaded with all kinds of wonderful winter vegetables and packs a great nutritional punch.  When I prepare my menu for the week, I make sure this dinner follows one where I am cooking greens.  […]

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Whole Wheat and Flax Seed Bread

March 23, 2010

Ingredients: 1 cup water ¾ teaspoon salt 3 T packed brown sugar 2 T Earth Balance 1 egg replacer (3 T water and 1 ½ tspn Ener-G egg replacer) 2 ½ cup less 3 T whole wheat flour ¾ cup bread flour 1/3 cup ground flax seed 2 T dry soy milk 3 T vital […]

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White Bean Soup

March 23, 2010

Ingredients: 1 c dried white beans ½ block extra-firm tofu, cubed 2 c vegetable broth 2 T cold-pressed olive oil 1 medium onion, finely chopped 2 carrots, finely chopped 2 stalks celery, finely chopped 1 large clove garlic, finely chopped 4 medium tomatoes (optional—canned), chopped 1 T tomato paste 1 tsp molasses Salt and pepper […]

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Veggie Brunswick Stew

March 23, 2010

Ingredients: 1T olive oil 1 Pkg vegetarian sausage links, cooked & cut-up 1 medium onion, finely chopped 1 celery stalk, minced 1 large potato, peeled & finely diced 2 cloves garlic, minced 1 1/2 tspn fresh grated ginger 3 1/2 cups “beef” broth 1-14.5 oz can diced tomatoes, with juice 1-16 oz pkg frozen succotash […]

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Vegetarian Irish Stew

March 23, 2010

Ingredients: 2 medium onions, chopped 1/4 cup unbleached flour 4 cups water with 3 T McKays Beef Seasoning or Vegetable broth powder added 1 cup beer 2 cups mushrooms, thickly sliced 1 cup carrots or parsnips, sliced 1 cup turnips or rutabagas (potatoes can also be used) 1 cup celery, diced 1/2 cup split red […]

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Tropical Peach Smoothie

March 23, 2010

This was my son’s creation that the whole family has come to list as their favorite smoothie. It is wonderfully refreshing on a hot summer day and it has just a hint of tropical taste. Ingredients: 1 frozen banana 1 peach – minus the pit 1-2 T sugar (optional) ½-1 C pineapple orange juice 1 […]

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Tortilla Pie Casserole

March 23, 2010

Ingredients: 3 whole wheat tortillas 2 cups taco or enchilada sauce 1 onion, diced 1 green pepper, diced 1 can black beans, rinsed and drained 1 cup TVP, rehydrated with boiling water 1 T beef seasoning Mexican seasonings to taste Shredded Veggie cheddar or Monterey jack cheese Preparation: Preheat oven to 350 degrees. Water sauté […]

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Tomato Potato Soup

March 23, 2010

Ingredients: 4 c vegetable broth 3 c potatoes, finely diced ½ c onion, minced 1 c sliced mushrooms 2 cloves garlic, minced 5 Roma tomatoes, chopped 2 c raw spinach, chopped 1 c lima beans, frozen (optional) 1 c corn, frozen (optional) 1 tsp dried parsley flakes Pinch of basil Pinch of oregano Pinch of […]

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Tofu Sour Cream

March 23, 2010

Ingredients 1  12 oz pkg soft tofu 3 T fresh lemon juice 2 T canola oil 3/4 tsp salt 2 tsp honey or sugar Preparation Blend well and serve. .

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Tofu Mayonnaise

March 23, 2010

Ingredients: 1 c tofu 1 T lemon juice 2 tsp onion powder 1 tsp honey ½ c water 1 T sesame butter (tahini) 1 tsp garlic powder ½ tsp salt Preparation: Blend well and serve. .

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Tofu Island Dressing

March 23, 2010

Ingredient: 1 pkg lite silken tofu 1 T lemon juice 3 T Ketchup 2 T sweet pickle relish 1 T minced parsley 1 T minced red onion 1 tsp soy sauce Black pepper to taste Preparation: Place the tofu and lemon juice in a blender and process until smooth. Place in a bowl and stir […]

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Three Sister’s Stew

March 23, 2010

Ingredients: 1 medium onion, minced 1 red pepper, minced 2 cloves garlic, minced 1 medium butternut squash, peeled, seeded and chopped 1 16 oz bag of frozen butter beans 1 16 oz bag of frozen corn kernels 4 cups vegetable or chicken stock 1 tspn rubbed, dried sage Salt and pepper to taste Preparation: Water […]

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Three Bean Salad

March 23, 2010

Ingredients: 1 can chickpeas, drained and rinsed 1 can cannellini beans, drained and rinsed 2 c fresh green beans, snapped into 1 inch, pieces ¼ c sun-dried tomatoes, oil packed, drained well and chopped ½ c marinated artichoke hearts, drained well and cut in half 4 green onions, sliced ¼ c parsley, chopped 1/3 c […]

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Thai Peanut Sauce

March 23, 2010

Nancy’s Thai Peanut Sauce Ingredients: 2 T smooth peanut butter 1 T brown sugar 2T soy sauce 2 T rice vinegar 2 clove garlic juice from 1 lime 1/8 tsp red pepper 1/4 chopped fresh cilantro Preparation Blend thoroughly in Vita-Mix or blender and chill. GREAT on salads, as a dip or sauce

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Sweet and Sour Cabbage

March 23, 2010

Ingredients: 1 medium sized onion, thinly sliced 1 small head red or green cabbage, shredded or thinly sliced 1/3 C red wine vinegar 1 large Granny Smith apple, peeled, quartered, cored and 1 T sugar 1 cup vegetable stock Salt and pepper to taste Preparation: Cook the onion in a large heavy sauté pan in […]

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Substitution Chart

March 23, 2010

Below is information on how to make your own substitutions.  It’s not very hard to do with just a LITTLE imagination and some determination. Breads, Muffins, Pancakes Oil Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce All Purpose Flour Use whole wheat flour 1:1 ratio Egg Use […]

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Stuffed Peppers

March 22, 2010

Ingredients: 3 large green peppers, cut in half with seeds removed 1 cup TVP re-hydrated with beef seasoning ½ cup finely chopped walnuts 1 ½ cups cooked brown rice 8 oz tomato sauce Ketchup for topping stuffed peppers Preparation: Microwave peppers slightly to soften them. Combine TVP, walnuts, rice (barley works too) and tomato sauce. […]

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Strawberry Sorbet

March 22, 2010

Ingredients 2-3 cups fresh strawberries small amount of sugar tablespoon or two of ground flax seeds 1 cup ice cubes vanilla to taste Preparation Combine all ingredients and turn the Vita-mix on high until smooth.

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Strawberry Ice Cream

March 22, 2010

Ingredients 2-3 cups of frozen strawberries small amount of sugar tablespoon or two of ground flax seeds 1 cup plain or vanilla soy milk vanilla to taste Preparation Combine all ingredients and turn the Vita-mix on high until smooth.

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Strawberry/Spinach Salad

March 22, 2010

Ingredients: 2 pkgs fresh spinach 1 1/2 – 2 pints sliced strawberries Dressing: 1/3 C sugar 1/4 C apple cider vinegar 1 T poppy seeds 2 T sesame seeds 1 1/2 tsp minced onion 1/4 tsp paprika 1/2 C oil (or oil substitute) 1/4 tsp Worcestershire sauce Preparation: Wash and break fresh spinach into bite-sized […]

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Stove-top Cassoulet

March 22, 2010

Ingredients: 1 T extra-virgin olive oil 1  (8 oz) package vegetarian sausage links, cut into 1 inch pieces 1 cup chopped onions 1 cup sliced baby carrots 2 cloves garlic, minced 1  16 oz cans cannellini beans or other white beans, drained and rinsed 1  15 oz can diced tomatoes, drained 1 T McKay’s beef seasoning […]

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Stir-Fry Zucchini

March 22, 2010

Ingredients 2 garlic cloves, minced 1 large sweet onion, chopped 2-3 medium zucchini, quartered and sliced Seasoning blends of your choosing Preparation Water sauté garlic and onions in large skillet or wok, until onion is soft. Add zucchini and stir until the zucchini begins to soften. Add seasoning blend of your choice.  We like a […]

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Stewed Apples

March 22, 2010

Ingredients: 4 apples, peeled and sliced thick ½ cup apple juice ¼ cup brown sugar 2 T cornstarch, dissolved in ¼ cup water Preparation: Place prepared apples in medium skillet or saucepan. Pour apple juice and brown sugar on top of apples.  Stir. Heat apples over medium heat until the apples begin to “give off” […]

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Sprouted Whole Wheat Bread

March 22, 2010

Wow! What a difference a few sprouts can make. Read My Blog to see what I mean. Ingredients: 1 cup soy milk, warmed 2 T oil 2 T molasses ¾ tspn salt 1 cup sprouted wheat berries 3 cups whole wheat flour 3 T vital wheat gluten 2 ¼ tspn yeast Directions: Mix all ingredients […]

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Split Pea Soup

March 22, 2010

Ingredients: 2 c dry green split peas 7 ½ c water ½ c sweet potato (optional) 2-3 c chopped spinach 2 stalks celery 1 large carrot, cut up 1 large onion, chopped ¼ tsp thyme 2 tsp salt 1 bay leaf ¼ tsp black pepper Preparation: Combine all ingredients. Bring to a boil.

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Split Pea and Parsnip Soup

March 22, 2010

Our personal preference was to serve this with pumpernickel bread and fresh apples. It is such a nice time of year to eat apples and we are enjoying the bountiful varieties! I never knew an apple was actually juicy until we visited an orchard this autumn! What a difference it makes to eat them fresh […]

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“Healthy” Spinach Dip

March 22, 2010

If you are a fan of  that traditional spinach dip served at holiday parties – but don’t like the fat and cholesterol – you will LOVE this one!  It has a GREAT taste and is much healthier than the old-fashioned kind that’s loaded with sour cream and mayonnaise.  We can’t get enough of this – […]

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Spinach Salad with Strawberry and Almonds

March 22, 2010

My husband’s favorite green is spinach and this is one of his favorite salads.  Somehow the combination of flavors is just wonderful at pleasing the palette and satisfying both the sweet and salt cravings.  The honey roasted almonds add a very unique flavor that you won’t want to miss. Ingredients: 3 cups fresh baby spinach […]

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Spaghetti Sauce with TVP

March 22, 2010

Ingredients: 1 C Textured Vegetable Protein (TVP) 1 onion 1 small can tomato sauce 2 small cans tomato paste 2 C water 1 T chil powder 1/2 tspn crushed red pepper Garlic salt, to taste Preparation: Add 1 cup boiling water to TVP. Let stand until absorbed. Saute onion in small sauce pan with a […]

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Spaghetti (Un)Meat Balls

March 22, 2010

For years I had tried dozens of “meat”ball recipes trying to find one that my children liked as much as prepackaged vegetarian meat balls.  I finally tried this one and it was a big hit with all of us.  This dish is easy and cheap to prepare and the whole family enjoyed the taste and […]

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Soy Curls with Maple-Mustard Sauce

March 22, 2010

It doesn’t get much simpler than this, but it makes a delicious and different main or side dish. Ingredients 1/2 cup whole-grain mustard 2 cups Soy Curls, re-hydrated 1/4 cup pure maple syrup Preparation Combine all ingredients in a medium saucepan. Heat and serve.

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Southern Fried Tofu

March 22, 2010

Ingredients: 1 container (14.5 ounces) of Tofu, frozen, thawed, drained and cubed ½ cup all purpose flour 1/8 tspn salt 1/8 tspn pepper 1/4 tspn paprika ¼ tspn dried thyme 2 tspn oil 1 medium onion, diced 1 stalk celery, chopped 2 carrot, sliced 1 garlic clove, minced 2 cups water 1/3 cup cold water […]

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