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inspiring, enlightening and uplifting people to embrace a lifestyle of premium health and fitness. Based on a plant centered diet that provides an opportunity to reverse the ill effects of a standard american diet.

VEGAN (NO OIL, NO SOY, NO GLUTEN) MAYO/AIOLI

grampromo

3 small or 1 large potato (peeled and boiled) I used  petite potatoes from Aldi
1 tsp Lemon juice
1 tsp  Dijon mustard
1 tbs Sugar (steivia or your any alt sweetener)
1/4 tsp Salt
1/4 tsp Minced Garlic
1 tsp maple syrup
Dash of pepper
1/4 tsp dry celery or your favorite herb

METHOD:
Peel and boil potatoes. All all ingredients in a blender and blend till silky smoth.


NO SALT NO SUGAR VEGAN KETCHUP

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1 can Tomato paste
1/4 tsp Chia seeds
1/4 tsp  Garlic powder
1/4 tsp Mustard
(pinch) Cinnamon
2 tsp vinegar
1/4 tsp all spice
1 tbls maple syrup
1/4 tsp cayene pepper
1 tsp Braggs amino

METHOD:
In a boil mix all ingredients. Mix well. Add water to perferred thickness. Feel free to add your favorite herbs or spices enjoy

EDAMAME SPAGHETTI W/ FIRE ROASTED TOMATOES AND ROASTED TOFU

edmame
1 pkg. edamame spaghetti ( I used the brand, from Aldi Market)
1 package of super firm tofu ( I used the brand from Weavers Way CoOp in Philly, but any brand should do)
1 can organic fire roasted tomatoes (Aldi)
2 red & yellow peppers)
1/2 lemon (juice)
1tsp cyan pepper
1tsp oregano
1/2 cup water
2 cloves garlic (pressed)
1tsp pink salt
1 pkt sweetener
1 tspn Basil
1 tbl spoon steak seasoning or Sicilian bread dipping blend seasoning (dollar tree) or any seasoning of your choice
1 tbl spn vegetable broth

METHOD:
In a pot put about 2 cups water and set to boil (this is for your spaghetti) add spaghetti to boiling water.
In another sauce pot add the roasted tomatoes, water, finely diced peppers, oregano, 1 pkt sweetener, pink salt, cyan peppers and garlic let cook slowly on low.
Take diced tofu in a bowl add steak seasoning or Sicilian bread dipping blend seasoning (dollar tree), basil and vegetable broth and toss together
put on a cooking rack/ pan place in oven a and roast. Cook till desired taste (I like mine a bit crispy)

Then serve + eat

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CHICK PEA/ CARROT SALAD COLLARD GREEN WRAP

collard-green-wrap
2 cans chick peas
1 avocado
1/2 onion finely chopped
1 stalk celery
1/2 lemon (juice)
1tsp cyan pepper
1tsp oregano
2 cloves garlic (pressed)
1/4 cup chopped kosher pickle or sweet peppers
1tsp pink salt
1/2 cup finely chopped carrot
large fresh collard green leafs

METHOD:
All ingredients in a bowl and mash or in a food processor
Place a few scoops on to a the collard leaf and roll…thats it!
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POWER MUFFINS

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This recipe was inspired by a recipe from forks over knives. I tweaked it and added a lil bit of this and that to make it a great after workout treat. Full of fiber and protein for those who go hard at the gym. Enjoy!

3 cups oat bran (I usually grind my own in a blender)

1 teaspoon baking powder

1 teaspoon chia seeds

½ teaspoon salt (pink salt)

½ teaspoon cinnamon

1 scoop protein powder (optional)

4 tablespoons sweetener (aguava)

Juice of 1 lemon

1 large apple, grated

6 brown bananas, lightly mashed (leave some chunks)

¼ cup walnuts, chopped or halved

3/4  cup raisins or cranberries

¾ cup water

These muffins are the brainchild of my friend Bridget’s brother, Michael, who is an amazing cook. This recipe is great to serve Mom for breakfast-in-bed this Mother’s Day! Enjoy!
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Instructions:

Preheat oven to 375° F.

Combine the dry ingredients in a large bowl.

Squeeze the juice of the lemon onto the combined apple and bananas.

Add walnuts, raisins, and water.

Combine the wet and dry ingredients into one bowl.

Pour into sprayed muffin tins and bake for 45 minutes or until golden brown on top.
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GRILLED PINEAPPLE W/ SWEET CHILI SAUCE
AND WILD RICE TOSSED WITH FRESH BASIL

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One of my absolute favorite meals. It’s the best of both worlds both sweet and savory. I know you may think grilled pineapple? But believe me this is freakin’ awesome and it’s easy to make. I even made the sweet chili sauce:)

LET’S COOK!

1 pineapple cubed and grilled as is no need to add any spices

1 cup rice (cook rice as normal) I use a rice cooker

INGREDIENTS FOR SAUCE

1 fresh chili or teaspoon chili flakes

1 clove garlic

1 slice ginger or 1/4 teaspoon ginger powder

¼ cup aguave necter

2⅓ tbsp cider vinegar

¼ cup water

Instructions:

Small sauce pot

add water, sweetener and vinegar bring to a boil

add garlic and ginger

stir for a few minutes

add pineapple give a quick stir making sure pineapple is coated with sauce

that’s it

 

bbqsauce

VEGAN HICKORY SMOKED BBQ SAUCE

1 can  Tomato paste
1 tsp  Liquid smoke
1/4 cup Maple syrup
2 tsp Apple cider vingar
1/4 cup Molasses
1 tbls Brags Amino acid
1 tsp Garlic powder
1 tsp Oregano
1/2 tsp Chipoltle black pepper

METHOD:
Wisk everything together. That’s it.
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VEGAN HOT SAUSAGE (seitan)

DRY
1 cup nutritional yeast
2 cups Vital wheat gluten
1/4 tsp Sage
1 tbl Oregano
1/2 tsp Odobo
1 tbls Italian Spice
1 tsp Pepper Flakes
1 tbl Garlic
1 tsp Cummin
1/4 cup TVP
1/8 cup Dehydrated Potatoes
1/2 tsp caraway Seeds
1/4 tsp fennel seeds (optional)

WET
2 cups Water
1 tbl Liquid smoke
1 cup liquid amino

METHOD:
Wisk dry ingredients. Then mix wet and dry ingredients (use a fork)
mix thoroughly.  Let sit for 20 minutes then form into sausage (yields approx 5-7) wrap in aluminum foil separately. Steam in covered pot 20-25 minutes (til firm to the touch) remove from pot, sit until cool. That’s it!…enjoy

 



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