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Welcome to my recipe page! People often ask me to create, modify, vegify and veganize recipes. The latter two are easy to do — many people don’t know all the wonderful options on the market, which I share on my Facebook page and here.

As many health practitioners do, I encourage a plant-based diet, and joining in to Meatless Monday is a great way to get started. Meatless Monday is global movement that started in 2003 with the simple message to eat plant-based foods (cutting out meat) once a week. The goal is to reduce meat consumption by 15% for our personal health, the health of the planet, and the welfare of animals.

Going meatless on Monday is a great way to start the week off right. It can be as easy as choosing a veggie burger instead of a hamburger. At the end of the day, you may find that you look and feel better, and it’s not your imagination: People who eat more plant-based foods have lower rates of obesity, dementia, arthritis, high blood pressure and other serious medical conditions. The health benefits are clear: Nutrition experts and public health organizations worldwide encourage Meatless Monday to improve health and prevent disease, including the American Heart Association, Johns Hopkins School of Public Health and Kaiser Permanente.

Once you go meatless on Monday, you’ve earned your bachelor’s degree. Many aim for their master’s degree, which is to go vegan on Monday. Here’s a sample day that shows you just have to switch a few ingredients, and you might find you like the vegan options better!

Breakfast: Tropical smoothie and buttered toast with guava jelly

Simply switch dairy milk or yogurt to plant-based milk/yogurt, such as soy milk (my favorite), almond/rice/coconut milks or yogurts. Soy milk is my favorite, because is has 7-8 grams or protein per fluid cup, which is the same as cow’s milk. Almond/rice and coconut milks have 0-1 grams of protein/cup, therefore while delicious, they are not good sources of protein.

Now that I’m in Florida, I found a great product that I never saw in New York: Ripple is a vegan lactose-free milk made with pea protein — 8 grams of protein per cup! I always buy unsweetened vegan milks — if you’re making smoothies they are sweetened by the fruit that goes in, and unsweetened is great for cooking, as they are great substitutes for any recipe that calls for milk or cream.

Photo 1 we see the inside of the blender, containing 1 c. original unsweetened Ripple, 1 c. mixed fruit (pineapple, mango, banana, coconut flakes, and 1 T. of my go-to boost mix of equal parts flax seeds, wheat germ and coarse bran. For the baguette toast, simply switch dairy butter to Earth Balance (I like vegan buttery sticks), add guava jelly, and voila! Awesome tropical vegan breakfast (Photo 2)!

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Note: Balanced meals contain complex carbs (grains/starch), protein, fat and fresh produce. In the US, usually this means fruit at breakfast, fruit or veggies at lunch and veggies at dinner. You will never find me touting low-carb or fat free, because eating all three together lengthens the duration of satiety (fullness, satisfaction), and because the human body needs nutrients from all these sources.

OK, time for lunch: Beefless rice noodle bowl

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1 c. cooked rice noodles, 8 Gardien beefless tips, broccoli, red pepper, sesame seeds, sesame oil, Korean bbq sauce, sweet chili sauce.

 

 

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I love Gardien! There are 9 different Gardien products in my freezer right now, no exaggeration!

 

Dinner: Meatless meatloaf and gravy with sautéed mushrooms and onions, sweet potato fries with ketchup, creamed kale

The white sauce for the creamed kale is made by melting 1 T. Earth Balance butter in a pan, whisk in 1 T. flour (APF, whole wheat or other), add unsweetened vegan milk until the white sauce is the consistency you like. Then add salt and pepper to taste, Bon appétit!

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