Quick & Healthy Recipes
BREAKFAST
Breakfast is the most important meal of the day. This first meal in the morning is the key that determines your energy, mood, and motivation. Thus, even if you do not have much of an appetite and mornings can be stressful, make time to prepare and eat breakfast. It is the key to health.
LUNCH
Lunch, like any other meals, should be eaten without haste. The portions should be filling that dinner meal may not be necessary. Every lunch meal should consist of the 4 food groups: fruit, vegetable, grains, & legumes. Give yourself 4 to 5 hours in between meals to rest. That way your body has time to rest.
SUPPER
Supper should be the lightest meal of the day. If you are used to prepare dinner in the evening, it is wise to use this time to chop your vegetables or cook the legumes for the next day’s breakfast and lunch. A healthy dinner will consist of salad, steamed vegetable and/or whole grains/legumes.
FOOD FOR THOUGHT
Eating has much to do with religion. The spiritual experience is greatly affected by the way in which the stomach is treated. Eating and drinking in accordance with the laws of health promote virtuous actions.
But if the stomach is abused by habits that have no foundation in nature, Satan takes advantage of the wrong that has been done and uses the stomach as an enemy of righteousness, creating a disturbance which affects the entire being. Sacred things are not appreciated. Spiritual zeal diminishes. Peace of mind is lost. There is dissension, strife, and discord. Impatient words are spoken and unkind deeds are done; dishonest practices are followed and anger is manifested – and all because the nerves of the brain are disturbed by the abuse heaped on the stomach. ~e.g.w
Using whole plant-based food will boost your immune system, balance your hormones, increase your energy level, enhance your digestive health, reverse chronic illness and makes you feel and look younger. Take time to chew and bite your food before swallowing. Eat in a relaxed environment. Enjoy each bite and taste the food.
Kelaguin Tofu
1 lb Extra Firm Tofu
1 6-oz Near East Long Grain and Wild Rice
½ C fresh coconut, grated
¼ C green onions, chopped
3 tbsp crushed red pepper (opt)
1 or 2 lemons
to taste, salt
Vegetarian Chamorro Tinaktak
1 package of Morning Star Grillers
½ medium onion, chopped
2 cloves garlic, minced
½ C cherry tomatoes, cut in halved
1 bundles fresh string beans, chopped
½ can coconut milk (no bisulfate or preservatives)
Sauté the garlic and onion in coconut oil on medium heat. Add Morning Star Grillers and stir-fry for 3 minutes. Add cut string beans and stir. Add tomatoes and ¼ cup of water to simmer. Quickly cover with lid. Simmer until vegetables are tender. Remove lid and add coconut milk, and lemon juice. Add soy sauce to taste. Cook for 5 minutes. Serves 10
NEWSTART Fresh Fruit Blend
Papaya ( newly ripe )
Pommelo/Grapefruit
Watermelon w/rind
Other Choice-apple, honeydew, cantaloupe, mango, nectarine, peach, berries, banana
*Adjust proportions to taste
3-7 Day Detox
- 8oz or 16oz glass of blend 3 to 5 times/day
- Pure water between blend consumption
Fresh Fruit Blend
Drink 16oz of fruit blend early every morning before breakfast
Have 2 -3 8oz or 16oz glasses of blend a day
Eat a NEWSTART “First Class” Vegan Diet
Unrefined, whole-food, nutrient-dense, high fiber
High antioxidant
Cholesterol free, casein free
Avoid All Toxins
Coffee, decaf, black tea, sanka, soda, chocolate, refined sugar, tobacco, nicotine, alcohol, wine, beer
French Toast
Serves 2
3-4 bananas
1 C soymilk
¼ tsp vanilla extract
¼ t ground cardamom
4 slices sprouted wheat bread (squirrelly bread)
Blend banana, soymilk, vanilla extract and cardamom until smooth. Use as batter for the bread. Brown French toast on a lightly oiled skillet.
Pumpkin Bars
2 cups – pumpkin or squash
1 ½ cups – tofu milk
2 tsp – vanilla extract
¼ cup – flour, all purpose
1 cup – dates pressed down
¼ tsp – salt
1 tsp – cinnamon
½ tsp – ginger
Crust:
1 ½ cups – flour, whole grain wheat
1 cup – flour, barley or oat
1 ½ tsp – salt
2 tbs – wheat germs
8 tbs – water
½ cup – coconut oil
Raw Salad
1 C red cabbage, shredded
1 C napa cabbage, shredded
½ C carrot, shredded
½ C tofu, chunks
½ C corn, cooked
1 tsp miso paste, no animal products in the ingredients
½ tsp soy sauce
½ tsp fresh lemon juice
¼ tsp agave nectar
Combine all ingredients. Chill and serve.
Fruit & Berry Smoothie On-the-Run
1 C mango, frozen
1 C newly ripe papaya, peeled
1 medium orange, peeled
1 kiwi, peeled
½ C strawberry
¼ C blueberries
1 tsp almond butter
Blend all ingredients until smooth.
Banana Piña Colada
2 frozen bananas, peeled
2 cups of pineapple juice
½ cup of coconut milk
¾ cup of ice
2 dates
Un-Chocolate Mousse Pudding
1 avocado
4 dates
¼ cup of carob powder ( Simply Food )
Blend all ingredients until creamy. Garnish with raspberries & mint
If diabetic, please limit the portions of these recipes
Sunrise Scrambled Tofu
Serves 4
1 lb extra firm tofu, drained and pressed
1 tbsp coconut oil
1 medium onion, chopped
2 cloves garlic
1 red bell pepper
1 green bell pepper
1 green onion
½ tsp turmeric
1 tsp thyme and salt to taste
Congee
Serves 5
1 C pearl barley
1 C brown rice
1 C mongo bean
¼ tsp salt
½ tbsp herb seasoning, see recipe
½ tbsp ginger, minced
5 C water
Mix all the dry ingredients in a bowl and place mixture in a rice cooker. Add water and cook until done.
Oat groats
Serves 4
2 C oat groats
4 C water
1 t cardamom
¼ t agave nectar
¼ T raisin
Mix all ingredients in a mixing bowl. Split mixture to 2 rice-cookers. Cook oat groats in 2 rice cookers until tender.
Breakfast Burrito
Serves 12
¼ cup water
1 tbsp soy sauce
1 tsp coconut oil
1 onion, diced
2 bell peppers (red or green), seeded and diced
1 tbsp ground cumin
½ tsp crushed garlic
3 C drained canned or cooked black beans
2 ripe tomatoes, chopped
½ cup salsa
3 cups cooked brown rice
12 asparagus, steamed
1 medium cucumber, sliced
12 whole-grain tortillas
Sauté onion in water and oil. Add bell peppers, cumin and garlic and cook for 2 minutes. Set aside. Wrap burrito with bell pepper mixture, black beans, tomatoes, salsa, brown rice, asparagus and cucumber.
Stir Fry Broccoli
Serves 2
2 cloves garlic, minced
¼ tsp coconut oil
2 c brocolli, chopped
salt to taste
Sauté garlic and broccoli with coconut oil on medium heat. Cover with lid and let simmer for 5 minutes.
Baked Sweet Potato
Serves 2
2 medium apple, sliced
¼ tsp coconut oil
2 medium sweet potato, sliced
salt to taste
Lightly oil the baking pan with coconut oil. Line the sliced sweet potato on the baking pan. Top the layer with sliced apple. Bake at 350F for 30 minutes.
Cabbage Casserole
Serves 12:1 Tray
1 whole cabbage head, chopped
1 C celery, chopped
¼ C broth from cabbage
½ C onion, chopped
½ C green bell pepper, chopped
½ C red bell pepper, chopped
1 package Morning Star grillers
14 oz tomato sauce (without MSG, natural flavors, high fructose corn syrup)
2 cloves garlic, minced
2 T fresh/dry parsley
¼ t oregano
1 t salt
½ t herb seasoning
Parboil cabbage until tender, set aside. Sautee celery, onion, bell peppers, and morning star grillers in broth about 5 minutes. Add remaining ingredient and stir fry for about 3 minutes. Top with melted “cheese sauce” (see recipe).
Melted “Cheese Sauce”
2 C water
¼ C raw cashews
4 oz pimientos
2 T cornstarch
1 T fresh lemon juice
1 ½ t salt
½ t onion powder
¼ t garlic powder
Process cashews in about ½ C water in a blender until smooth. Add remaining water and other ingredients. Continue blending until smooth and creamy. Simmer in saucepan until thicken and stir constantly for about 5 to 6 minutes. Pour over vegetables.
Herb Seasoning
2 T celery salt
2 T onion powder
2 T parsley flakes
2 T turmeric
¼ C salt
½ t garlic powder
¼ t marjoram
¼ t savory
Mix contents and store in tightly sealed jar
Dressings
Sesame Ginger Dressing
2 TBSP toasted sesame oil
2 TBSP olive oil
2 TBSP Soy Sauce
2-3 TBSP lemon juice
1 ½ TBSP pure maple syrup/honey
2 cloves garlic, finely minced
1 TBSP freshly minced ginger
*Optional: If you want a creamy dressing, add 1 TBSP tahini or cashew better
Make dressing by whisking together the following in a medium bowl or shaking in a mason jar: sesame oil, olive oil, soy sauce, rice vinegar, maple syrup, garlic and fresh ginger.
If you want a creamier dressing, add a tablespoon of tahini or cashew butter.
Ranch Dressing
1 cup raw cashews, pre-soaked for at least 4 hours or over-night (at least 8-12 hours if you do not have a high powered blender)
½ cup water or non-dairy milk such as almond milk (more for thinner consistency)
2 TBSP lemon juice (about 1 lemon)
½ tsp onion powder
½ tsp garlic powder
1 tsp dried dill, or 2 TBSP fresh dill finely chopped
1 tsp dried parsley, or 2 TBSP fresh parsley finely chopped
A pinch of paprika
1 tsp or more of salt according to taste
Blend all ingredients EXCEPT for dill and parsley in a high power blender until smooth and creamy. Add more liquid if it is too thick. Add salt to taste.
Mango Dressing
¾ cup mango or pineapple juice
½ cup mango chunks, fresh or frozen
¼ cup lemon juice
½ TBSP fresh garlic
1 tsp salt
Place all ingredients in a high power blender and blend till smooth
Sesame Dressing
1/2 cup sesame seeds
1 TBSP lemon juice
3 TBSP soy sauce
2 TBSP maple syrup or honey
½ cup water
Place all ingredients in the blender and blend till smooth.
Vegan Oil-Free Creamy Italian Dressing
¾ cup raw unsalted cashews pre-soaked for 8+ hours
½ cup + 2 TBSP water
¼ cup lemon juice
2 tsp maple syrup or honey
½ tsp garlic powder
1.4 tsp dry yellow mustard powder
¼ tsp paprika
1 TBSP + ¼ tsp (to ADD AFTER BLENDING) dried Italian seasoning
¼-1/2 tsp fine sea salt
If you do not have a high speed blender, make sure you soak the Cashew nuts in water for at least 8-12 hours, the longer the better. Drain the soaked cashew nuts and rinse.
Blend all ingredients EXCEPT ¼ tsp Italian seasoning until smooth and creamy. After blending, stir in the remaining ¼ tsp Italian dried seasoning.
Chill in the refrigerator a minimum of 1 hour, then enjoy! If it sits overnight in the fridge, it will thicken up further. You can add a table spoon of water at a time to thin out the dressing.
Basic Salad Dressing
1 T olive oil
2 T lemon juice
1 T agave nectar
¼ t basil
½ t parsley
¼ t salt (to taste)
2 T pineapple/orange juice
Combine all ingredients and mix well. Store in an airtight container.