Recipes

Hello!!!! I have been a vegan for a number of years, and have found that making changes in my diet (and lifestyle!) have given me a better immune system so I dont get sick much, a better frame of mind, weight loss, stamina, a clearer head and more!   A lot of friends have asked me to share some recipes with them, so they can learn to eat healthier, and substitute a meatless dish once in a while.  Enjoy!!  And feel free to let me know how you liked them too!  I'll be adding news ones weekly.  If you have a healthy recipe to share, email me at coachrobin@befitandwellnow.com and I will try to have it posted here for you. Include your contact info or your blog too if you have it.

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Breakfast should be the most important meal of the day. Studies show that eating a good breakfast actually contributes to weight loss, better focus in school, more energy, and just better overall health.  So with that in mind, a good friend of mine, Mirzda Hayden has shared a couple of her favorite breakfast recipes just for you!  Enjoy!

Pancakes:

2 c whole wheat flour

1 tsp salt

3 tsp baking powder

2 eggs

2 cups organic milk (or soy milk)

Mix, cook over hot skillet that has been sprayed with coconut oil, and enjoy!

French Toast

4 slices Ezekiel Sprouted Grain bread

2 eggs

small amount of Vanilla Almond milk (about 1/4 cup)

Mix eggs with Vanilla Almond milk. Dip bread in it and cook over skillet sprayed with coconut oil. Enjoy by spreading coconut oil over it, sprinkling with cinnamon and pouring 100% maple syrup over it.

Thank you so much Mirzda!  I added my note under the organic milk.cuz we have used soy milk and it still turns out really great!

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BANANA BREAD

Oh yeah!  If  you are into banana bread but not into all the calories and cholesterol, give this one a try!!  You're gonna love it!

1 Cup mashed ripe banana

2/3 Cup brown sugar or cane sugar (Florida Crystals or Sucanat work great here)

1/4 Cup olive oil

1/2 Cup soy milk (or skim milk)

1 tsp Cinnamon (I omit this and the bread still tastes great!

1/2 Cup chopped walnuts or pecans (or use the meal if you dont want nut pieces)

1 Tbsp Ener G Egg replacer (or other commercial egg replacement product)

1/2 tsp salt

1 1/2 Cup unbleached white flour (I use 3/4 cup spelt and 3/4 cup white here)

3 tsps. baking powder.

Preheat oven to 350.  In large bowl mix all the wet ingredients. In seperate bowl add all the dry ingredients.  Then mix both together till well combined.  Pour bread mixture into PAM sprayed loaf pan. Bake for 45 mins.  Let cool a few mins, then turn out to complete cooling. Slice and serve! 





LEMON CHEESECAKE with RASPBERRY DRIZZLE

Submitted by my wonderful friend Charlyne Cox!

Ya know, since I became a vegan, one of the things I've missed is Cheesecake!  A lot of the vegan kinds dont taste that great, and definitely not like cheesecake.  Until now!!!   Charlyne shared this with me a couple weeks ago and all I can say is WOW!  Now, you dont have to stick with the raspberry topping...be creative!  Make it cherry, or apple, or some other fruit. But the cake is out of this world.   Enjoy!

LEMON CHEESECAKE

1 8oz package Soy Cream Cheese (Tofutti brand is good)

1 12oz package of Soy Sour Cream

1 cup Florida Crystals sugar

1/2 cup fresh lemon juice plus the zest from the peel

3 Tablespoons thickener (cornstarch, agar-agar, etc)

1/2 cup water

Place cream cheese and sour cream in food processor. Heat lemon juice, zest and sugar over low heat till sugar crystals are dissolved. Add thickener dissolved in 1/4 cup water to the heated lemon mixture.  Mix and stir gently til thickened. Pour lemon mixture into food processor and blend well. Pour into prepared pie crust (graham, or your own). Refrigerate till cold.

RASPBERRY DRIZZLE

5 cups raspberries

1/4 cup fresh lemon juice

1/2 cup Florida Crystals sugar

1 Tbsp.thickener

1/4 cup water

Place berries, lemon juice, and sugar in kettle. Heat over low heat till sugar crystals are dissolved. Add thickener dissolved in 1/4 cup water to the heated berries. Stir gently till slightly thick. Drizzle over individual slices of cheesecake or over the pie.  Can drizzle warm or cold.  YUM!!!

SMOOTHIES!!!

I've been chatting with a lot of people lately and it seems that smoothies are getting really popular.  There are a lot of little smoothie cafes popping up all over the place.  My absolute favorite is Beachbody Shakeology!  If you want a free sample, email me at coachrobin@befitandwellnow.com.   Meanwhile, I have a couple or recipes here that are just regular smoothies, plus a recipe or two using Shakeology in there.   I know you will love all of them!!!

Blues Buster

1/2 cup combined frozen blueberries and blackberries
1 tsp. fresh orange juice
1 Tbsp. non-fat blueberry yogurt
1 scoop Greenberry Shakeology powder
3/4 cup of water
Ice - i find that when using frozen fruit, I dont need to add ice.  If you feel the need, then 1/2 cup should do it.

  

Thin Mint Treat

1 scoop Chocolate Shakeology
1-1/2 cups cold water
3 to 4 drops peppermint extract
Ice to taste (1/2 cup or so)

Strawberry Banana Shake

2 cups soy or rice milk (or low fat/skim milk)

1 banana

1 cup frozen strawberries

1 Tbsp strawberry all fruit jam

Blend till smooth.    You can mix it up with any kinds of frozen fruit.  Add some flax meal or flaxseed oil for extra nutrition.

Pina Colada

1 cup pineapple juice

1/2 cup coconut milk

2 Frozen bananas (peel and freeze in zip loc bags) You can add more banana if you want it thicker.

1/4 tsp coconut extrct

Blend till smooth. For firmer consistency, place thick mixture directly into freezer and freeze for 30-60 minutes. 

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Fruit Kabobs With Dip

I love fruit - especially fruit n season.  Fruit is a cleansing food and so good for you.  I dont eat dairy, so I use plain soy yogurt in place of the dairy based one. Comes out great! Enjoy

8 large strawberries, washed, stems removed and cut in half

16 1 1/2 inch chunks pineapple OR 16 chunks canned pineapple chunks packed in juice

16 blackberries

1 Tangerine or Clementine peeled and cut into 8 sections

8 - 6 inch wooden skewers

Dip

1 cup strawberries, washed, stems removed

1/4 cup plain fat free yogurt (or soy)

1/8 tsp vanilla extract

1 Tbsp honey

Dip: puree strawberries in a blender. Add yogurt, honey and vanilla and blend briefly till just mixed (leave some strawberry chunks).  Next  prepare skewers by alternately threading 2 strawberry pieces, 2 blackberries, 2 pineapples, and One tangerine segment.  Makes 4 servings.  NOTE: if serving to children, remove the skewers before serving!

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Blueberry Buckle

Here's a sensible, yet health dessert recipe that contains the health fiber of oats, the antioxidant properties of blueberries, and the crunchy goodness of almonds..and it tastes great!

2/3 cup uncooked steel cut oats

1/2 cup fresh blueberries

Tbsp. slivered almonds

1/2 tsp cinnamon

1/2 cup water

1 tsp honey, raw sugar (such as florida crystals or sucanat), or a pinch of Stevia

Preheat oven to 350.  Combine all ingredients and mix well. Place in glass baking dish. Bake for 20 mins (or microwave on high for 1 to 1 1/2 minutes (I recommend the baking).   Makes one generous serving.

Contains 291 calories.

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Mom's Chili

(From The Total Vegetarian Cookbook)

1 cup onions, chopped

1 cup diced green (or any color) pepper

1 cup vegeburger (Morning star farms crumbles, or any non-GMO soy beef substitute crumbles works)

26 oz can non-chunky spaghetti sauce (I just used Prego)

16 ox can dark red kidney beans (or small reds)

15 oz can diced tomatoes with juice. (*Note: I have omitted this when I didnt have it in my cabinet...and just added some water to the spag. sauce and it turned out great!)

1/2 tbsp chili powder OR cumin

1/2 cup water (omit if adding water instead of diced tomatoes)

The consistency of this when cooked is not soupy, but a little thicker.

Steam onion and green pepper in small amt of water in a large saucepan (OR you can even saute it in 1 tsp of oil).

Add remaining ingredients and bring to a boil. Turn down and simmer for a few minutes

Serve over brown rice, baked potatoes, put in tacos with toppings such as cheese, lettuce and salsa, or even serve in a bowl with whole wheat bread or crackers.  

Add a salad on the side and you have a complete meal!

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Tofu Scramble

We eat tofu as a source of protein and other nutrients.  Normally when I check out in the store, the cashier asks what it is and what they can do with it...they've seen it, but had no clue.  I should probably carry recipe cards around with me!  Be sure to get an organic variety (WalMart even sells it in the produce section, as does stores like Kroger and Whole Foods).  Tofu all by itself has no real taste, so it brings on whatever you put in it....great for stir fries too!

1 small onion

1/2 of a green bell pepper

1/2 of a yellow bell pepper

1/2 of a red bell pepper.  (you can just use one color if you prefer)

14 - 16 oz FIRM Tofu

2 teaspoons Chicken Style Seasoning (McKays or similar)

1/4 tsp. turmeric

1 1/2 tsps olive oil

2 tsps parsley flakes

Salt to taste

Chop onion and peppers. Saute in the oil in non stick frying pan.  Crumble tofu and then add to veggies.  Add seasonings and stir to coat.  Toss and stir with spatula till warmed.  Makes 4 servings.

*Note: If you dont have chicken style seasoning, try just using turmetic, salt, onion powder, garlic powder, parsley.  I have done that and it still comes out tasting fine.  The chicken style seasoning make add a bit more flavor.

If serving for breakfast, add some whole grain toast, and even some potatoes O'Brien.  If using for a dinner meal, add a salad, and maybe a rice dish on the side.

Bon Appetite!