Protein rich Vegan meal

For the Garbanzo bean side:

1 cup of homemade Garbanzo beans or canned beans rinsed

1 tablespoon of Olive oil

1 tsp of Garlic, ginger powder, parsley and chives. (more to taste) 

1 tsp of salt and pepper 

Directions:

I used a small pan, heated up the oil then mixed in beans and seasonings. Cook till warm and then take off heat. 

Quinoa: 

Use pre-cooked Quinoa, or let quinoa cool before you fry in olive oil 

1 tsp of garlic powder, ginger and pepper. 

1 tbs of Gluten free low sodium soy sauce (I like the tamari brand)

Directions:

Heat 1 tbs of olive oil in no stick pan, add Quinoa and seasonings plus a handful of spinach. Mix for three minutes or until warm then take off heat. 

Veggies:

I heated 2 tbs of olive oil and mixed in veggies until soft but still crunchy, before I took them off the heat I added 1 tbs of soy sauce, 1 tsp of ginger & garlic. 

Meal for two! 

Taco Bowls (can be made vegan)

 

Taco bowl for lunch!! This was so good and kept me full throughout work 

You will need!

1.White or Brown rice cooked in chicken broth! ( I use bouillon cubes for less sodium) Cook one cup of Rice with two cups of water and one bouillon cube (vegan use substitute chicken flavored cube)

2.Red Cabbage (shredded) organic is always best

3. Black Beans (can or homemade, I make a pack of beans a week and store in freezer when I need them) Cook in one cup of chicken broth, 1 tablespoon of chili powder, cumin, and 2 tsp of garlic powder, salt and pepper. 

4. Boiled Chicken (lower fat and shreds easily) I cook chicken breast in a couple cups of water and seasonings. 1 tbs of garlic powder, cumin, chili powder and salt and pepper. You can add bouillon cube for richer chicken taste 

*vegan substitute chicken for tofu or more beans 

5.Pico De Gallo:

One tomato, half of a red& orange bell pepper, 1/4 an onion, 1 lemon and salt and pepper 

Dice all the ingredients and mix together. 

I put them in the order shown and added dairy free sour cream on the top!! this was so delicious and can be made ahead of time so you can have meals all week! Enjoy

Green breakfast smoothie!!!

Sweet and packed with good stuff!! 

Smoothies!!!

One tid bit of advice when you make a smoothie! adding just fruits is good every now and then but try to add at least one veggie to your smoothies! vegetables keep us full and give us good fiber and vitamins.
Hope everyone is well

Great website and movie! explains why gmo foods are not good for us! lots of websites to look at

http://www.thefutureoffood.com/get%20involved.html

Eating raw a couple days a week can help improve nutrient intake

Instead of eating a cooked meal for dinner try eating raw a couple meals a week. Fruits and veggies loose a lot of nutrients if you cook them on high temps. Plan your plate similar to this! Fill to the brim with good food!! Protein from nuts, fruits and veggies!! No grains as you can see but I usually save that for a snack later.

Quinoa stir fry!!!

Quick healthy Vegan dinner!!

I used pre-cooked Quinoa: Cooked in mock chickem bouillon cubes 1/2 a cup

1 cup of mushrooms

1 cup of red bell pepper

1/4 a cup of red onion

1 handfull of spinach 

1 cup of zuchini and squash 

Gluten free low sodium soy sauce 

Ginger powder 1 TBS

Salt & pepper 1 TBS  of  pepper a drizzle of salt 

Garlic Powder 1 TBS

Directions:

Cook the mushroom first in a tablespoon of olive oil 

Once mushroom start to soften add the rest of the vegetables and more oil if needed

Season with garlic powder, ginger powder, salt and pepper

Once the veggies are as soft as you like them (I usually cook for 5 minutes, I like my veggies crunchy) add 1 tablespoon of olive oil and Quinoa

Mix Quinoa and Veggies and add 1 tablespoon of low-sodium gluten free soy sauce (got mines at sprouts the Tamari brand is divine)