Broccoli and anchovy pasta

Ingredients   2 large heads of broccoli 3 large cloves of garlic A can of anchovy fillets 1 tsp Red chili peppers Spinach 1 cup 150 g Dried pasta 1 TSP of olive oil 1 TSP of salt   Instructions Using a small knife, trim round the broccoli to remove the dark...

Easy Homemade Guacamole

Ingredients 3 ripe avocados 1 lemon 1 small onion (red onion preferred) 1 medium tomato, small diced 1 garlic clove, minced ½ TSP salt ½ TSP black pepper 8 dashes tabasco sauce (optional)   Instructions: Cut the avocados in half, remove the pits, and scoop the...

Vegan Mushroom Stroganoff

Healthy Recipes- Mushroom stroganoff (Vegan version) Ingredients 1 onion diced 2-3 garlic cloves minced 1 tbsp vegetable oil 11 oz (300 g) fresh mushrooms sliced (*see notes) 4 tbsp (40 ml) white wine (optional) (*see notes) 1 tbsp tamari or soy sauce...

Vitamin D and Vegan Diet

Why vitamin D is important?  Getting enough vitamin D is very important for your health, as many studies show it may play a role immune function, mental health, bone health, cancer prevention, diabetes, etc.  Only blood tests can tell you if you are vitamin D...

Savory Tofu Scramble

Healthy Recipes- Tofu Scramble  Ingredients 1 tablespoon olive oil (1) 16-ounce block firm tofu 2 tablespoons nutritional yeast 1/2 teaspoon salt, or more to taste 1/4 teaspoon turmeric 1/4 teaspoon garlic powder 2 tablespoons non-dairy milk, unsweetened and...

Mexican Black Beans

Mexican Black Beans Ingredients 1teaspoon olive oil 1/2 cupchopped onions 3cloves garlic, minced 1(16 oz) can black beans, do not drain 1/4cup chopped cilantro 1teaspoon cumin 1/2teaspoon salt   Instructions In a small sauce pan, heat the olive oil over medium...

Zesty Quinoa Salad

Healthy Recipes- Zesty Quinoa Salad recipe Ingredients 2 cups water 1 cup quinoa ¼ cup extra-virgin olive oil 2 limes, juiced 2 teaspoons ground cumin 1 teaspoon salt ½ teaspoon red pepper flakes, or more to taste 1 ½ cups halved cherry tomatoes 1 (15 ounce) can black...

Diabetes, Medical Nutrition Therapy

MNT (Medical Nutrition Therapy) for Diabetes  The usual understanding is that when you eat foods rich in sugar or refined carbohydrates like cakes, donuts or cookies, your blood sugar will rise rapidly.   That is true but this is not the cause of diabetes according to...

Hypertension, Medical Nutrition Therapy

MNT- Hypertension :  How to lower your cholesterol?  Summary The key to lowering cholesterol levels is to eat a generally healthy diet of lean protein, fruit, vegetables, whole grains, and fat-free or low-fat dairy, and to limit saturated and trans fat. Research has...