Plant Based Recipe - ROASTED VEGGIES


Here's a recipe that is PERFECT for a 
PLANT BASED Diet!  

This recipe has

NO dairy, 

NO meat & 

NO oil!  


This healthy method of roasting vegetables is PERFECT for summer time!  It can be different each and every time you make it!  It's convenient to use the vegetables that you have available in your garden for this dish!  

In my childhood, I was brought up eating and cooking a meal that had a meat and 2 vegetables.  This is a common practice in most American families. 

Looking at this graphic circle -  studies show that our American daily diet is divided into 3 portions.  The largest portion is made primarily of sugary snacks and junk food, with the 2nd from meat and then the least portion is vegetables with HALF of that being potatoes.  Does this graph ring true with your daily diet?  It did for us - 6 months ago!  This is a major problem of the American lifestyle.  We have to change this method of eating for a healthier lifestyle!  HOW?  "Add more vegetables into your diet!"


Creating a BOWL has been a "score" with us in cooking and serving a plant-based meal and defeating this common problem.  In a basic BOWL meal - you can serve a grain, vegetables, and a bean to get your complete protein and nutrients.  

Roasting vegetables is a very tasty way to go in preparing a bowl.  With the garden FULL of vegetables - it's a great way to cook and serve and get plenty of your veggies for a healthy meal.



Roasted Vegetables




Use the vegetables that you like -  you can introduce some new vegetables along with your old favorites!  

Broccoli, squash, zucchini, mushrooms, butternut squash, eggplant, okra, cherry tomatoes, turnips, beets, sweet potato, potato, carrots, cauliflower, brussels sprouts...  

2 jalapeños; diced
1 onion; diced
Salt & pepper 
Red Pepper Flakes
*1 tablespoon of Chia Seeds or Ground Flax Seeds (optional)

**I do use a lite spray vegetable grease to treat the foil so the vegetables do not stick!  

 On a greased foil-lined cooking sheet, add your vegetables that are cut in bite-size pieces.  Add seasoning and cover with more foil. (*I sprinkle EVERYTHING with either chia seeds or ground flax seeds...  this adds MAJOR nutritional value to your food!)  Cook at 400 degrees for 30 minutes; remove the foil and cook additional 20-30 minutes.  

Remove from oven - serve veggies over a grain (couscous, quinoa, brown rice...) add a spoon or three of your favorite beans (lentils, black, kidney, pinto, white, chickpeas...) and ENJOY!  You could add a dressing or squirt of hot sauce - but the roast vegetables really pack a punch and we don't use any!


Refrigerate leftovers.  We have been eating this type of dish OFTEN this last month!  Hope you like it and find a new vegetable or two!  Would LOVE to hear from you and see how you prepared your BOWL!  

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...



2016 July Card Swap - "Something from the garden"






Hello!  Thanks for joining me today!   This is a group of ladies that create and design homemade cards and swap each month according to the challenge and/or theme. 



This challenge was fun - to make a card with the theme of "Something from the garden".  What would you design on a card?  We had five card swappers to play this month.




 These cards are fabulous - but what's better are the ladies that make these cards - they are the BEST!  Pam hosted this swap; Pam Foster is the sweetest, talented - BEAUTIFUL spirit that blesses everyone that she meets.  Thank you Pam for opening up your home and hospitality.  She's a true gem!

This month's swappers include:  Margie, Pam, Maria, April, and me!  Here they are:

Margie





Pam






Maria








April







Melissa




  




BONUS CARD - Maria created a bonus card with new SU stamping supplies...  She truly is the BEST Stampin' Up Demonstrator around!  We love her!  Isn't the LLAMA the cutest!  See Maria Hale for all of your SU needs!










Here are the links for the last Card Swap:
June Card Swap  (using blue, white and red color combination)

Next month's challenge is using the challenge of including a FOOD item in the design of the card.  Food??  Think: candy, snack, drink, fruit vegetable, etc...  Can't wait!  Should be interesting to see what each FOOD item each will choose!

Thanks for stopping by!  Wishing you a MARVELOUS day tomorrow - may all your wishes come true!  Remember to hug the ones you love, until next time...

Plant-based Recipe - Bowtie Pasta Salad w/Herb-Jalpeno Pesto


Here's a recipe that is PERFECT for a 
PLANT BASED Diet!  

This recipe has

NO dairy, 

NO meat & 

NO oil!  


This healthy pasta salad is PERFECT for summer time!  It hosts bold summer flavors including fresh corn, cherry tomatoes, herbs (cilantro, basil & parsley) all in a very tasty pesto and bow-tie pasta.  It makes a lot - serve as meal with fresh fruit for dessert! 





Bowtie Pasta "Summer Time" Salad
w/Herb - Jalapeno Pesto



1 cup Fresh Parsley
1/2 cup Fresh Cilantro
1/2 cup Basil
2 Jalapeños (remove seeds and membrane)
1 Lemon; juiced
2 cloves Garlic
1 tsp Celtic Salt
1 Avocado
1/2 tsp Black Pepper
1/4 cup Sesame Seeds
1/2 pound whole grain Bow-tie Pasta
1 can Black Beans; rinsed and drained
8-10 cherry tomatoes
1 ear Fresh Corn; cut off of the cob


In a food processor, combine the herbs, jalapeños, lemon juice , garlic, avocado, pepper and salt. Process until creamy in consistency.  Add seeds; stir well. 



Bring a large pot of seasoned water* to boil. Cook the bowtie pasta until al dente (11 minutes or as package directs).  Drain and return to pot.


Add pesto to pasta and toss - Add the drained black beans, corn, sliced cherry tomatoes.  (Shhh! I sprinkled feta cheese on top of my salad!)

Serve with a side of fresh fruit or melon -  enjoy a healthy meal!

Serves: 8-10

*I always add 1 tablespoon of celtic salt and a clove or two of garlic to pasta water for seasoning. Seasoning the pasta water is the only chance you have to flavor the pasta itself!  

This salad taste great served warm or chilled. Refrigerate leftovers.  Would LOVE to hear from you and see how you prepared this recipe!  Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...


Plant Based Recipe - Okra, Bean, & Rice Bowl


Here's a recipe that is 
PLANT BASED!  

This recipe has 

NO dairy, 

NO meat &

NO oil!  





OKRA!  This summer's crop of okra is HUGE!  But our diet is OIL FREE!  

So, how do I prepare okra - we've always ate it fried...

 The search was to find how to cook okra with no oil (and no slimy-ness!).  FINALLY found a great recipe!  ROASTED OKRA - this recipe is amazing - it takes jalapeños, onions and okra roasted in the oven, then mix with rice & beans equals BOOM! 




Okra, Bean, & Rice Bowl



3 jalapeños (membrane/seeds removed)
4 cups Chopped Okra, stems removed
1 can Pinto beans; drained or used 1 1/2 cup cooked beans
1 Onion; diced
1 cup uncooked Wild Rice*
2 cups water
1 tsp Minced Garlic
1 tsp Sea salt 
Spray Cooking Oil

Preheat the oven to 400.  Toss the onions, peppers, and okra on a foil-lined baking sheet that has been sprayed with cooking oil.  Cover the chopped vegetables (I used more foil) and bake in the oven for 30 minutes. Uncover, stir vegetables around and cook for another 30 minutes.  

As the vegetables are cooking - bring the water & salt to a boil and add the rice.  Cook rice until tender. Add the garlic to the rice.

Once the vegetables and rice are cooked - combine together in a large bowl and add beans.  Mix well - and serve.

Serves: 6-8

*Time Saver tip!  Substitute the highlighted ingredients for 2 packets of this rice blend "Seeds of Change - Quinoa & Whole Grain Brown Rice" - this mix takes under 2 minutes to heat up and so good.  Quick & easy!

Purchased at our local Walmart. 


This recipe smells SO GOOD when roasting the vegetables in the oven.  WARNING!  It is EXTREMELY SPICY - super-duper HOT!  But SO TASTY!  I usually do not like spicy, especially this hot - but it was delicious! My boys even enjoyed this recipe!  

Would LOVE to hear from you and see how you prepared this recipe!  Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...


Heart Healthy - 9/10 Week - GREAT NEWS!




Our Path to a Healthier Life

Hello!  Thanks for checking back with us as we travel down this path for a healthier life!


We have FABULOUS NEWS!  This lifestyle WORKS...

First, I am no doctor, nurse or ANYTHING dealing in the medical field - I am a concerned wife trying to get her husband healed and start a prevention of heart disease by serving a plant-based diet!  I didn't even know what "triglycerides" were 3 months ago!


After 10 weeks on a plant-based diet - Kyle weighs in at 218 lbs!  What a difference weight loss has made - here are pictures of Kyle - made a year apart!  Good health shows!  But the IMPORTANT thing is his blood work numbers are incredible!  It was BEYOND better than we had planned for!  




Along with Kyle's recent blood work - his doctor sent his last one done in 2014 to compare - ideally, we wanted his cholesterol and triglycerides under 150; and his LDL to be under 80.  As you can see... it truly is beyond what we had hoped for!  


How long has it been that YOU have had your blood tested and you are aware of the numbers??  


You owe yourself and your family to KNOW this information!  Looking back with Kyle's heart attack, if we had been aware of his cholesterol number - we could've changed things!  


Know your numbers!

Your blood test will divide up and give you numbers of a variety of things.  


Your HDL is the GOOD cholesterol; 


LDL is the BAD cholesterol (think lethal cholesterol).  


The triglycerides are the fatty globs that float in your blood that will cause plaque.


By eating a plant-based diet (no meat, no dairy with minimal use of sugar and salt) has significantly lowered the chance of plaque buildup in the veins.  How do we know this?  By the low cholesterol number!  Kyle is still mending - so we are opting to not consume OIL or caffeine - in hopes of healing the lining of veins and arteries.  


This lifestyle has made a HUGE difference.  I DO believe that it's made a positive effect on Kyle's health.  We will continue with this diet and help others to see that there is hope and results you can receive just by changing your diet!



This week's top pick  

HEART HEALTHY RECIPE 

for a plant-based diet  is a

Kyle's Favorite Quinoa Salad




Here is a recipe for a quinoa salad that Kyle LOVES!  This recipe is one that HE makes - its that easy!  It's even good the next day!  We serve it cold - eat it as a main meal or as a side!  Enjoy!


 Kyle's Lime Quinoa Salad

1/2 tsp. Red Pepper flakes
1 1/2 cups halved Cherry Tomatoes
1 can Black Beans; drained and rinsed
3-4 Green onions, finely chopped
1/4 cup chopped Fresh Cilantro
Salt & Black Pepper 
1 cup Quinoa
2 cups Water
2 limes; juiced
2 tsp. Ground Cumin

Bring quinoa and water to a boil in a saucepan.  Reduce heat to medium-low, cover and simmer until quinoa is tender (20-25 minutes)  Cool.  In a small bowl, combine lime juice, cumin, 1 tsp. salt and red pepper flakes together in a bowl.  In a large bowl, combine the cooled quinoa, tomatoes, black beans and green onions together in a bowl.  Pour the lime dressing over quinoa salad.  Stir in cilantro - season with salt and black pepper.  Serve immediately or chill!


A question we often receive from family & friends while following a plant-based diet is:  


"How do you travel and eat while not at home with access to a kitchen? 



Recently, Kyle traveled a week to San Antonio to a Math Convention - and here is a picture of the food that he took with him.  Yes, it took planning and cooking BUT he was able to stay on his diet with flying colors!  Breakfast was mixed in mason jars of oatmeal, chia seeds - ready for almond milk (overnight oatmeal recipe); a variety of hummus, vegetables, fruits, couscous salad, quinoa salad, triscuit crackers and bean chips.  Plus, LOTS of water!  


Kyle also requested a refrigerator for his room - did you know that you could do that at most hotels??   When eating out at a restaurant - he ordered a No meat, no dairy meal!  We have learn to look for the vegan/vegetarian plate specials.  Also to ask for dishes that fit our lifestyle! Most restaurants have a side of steamed vegetables or salads that work.   So, that is how we are learning to travel and stay on track with a plant-based diet!


Here is a link to last week's progress - here.   And if you have just started reading this - this link will take you to the beginning - here!


Thanks for stopping by and letting us share our story!  Remember to hug the ones you love the most... until next time!

Daily Bible Verse

Play "Bubbles"