Vegan Quinoa Stir Fry

INGREDIENTS

Extra-firm tofu
Quinoa
Stir fry vegetables
Soy sauce
Coconut oil
Sesame Seeds

DIRECTIONS

1. Preparing tofu: Place paper towel on the top and bottom of your tofu, place a heavy object on top for about 10-15 minutes to drain out all of the water inside the tofu.
2. Cut tofu into cubes and add toss in soy sauce.
3. Place tofu on baking sheet, bake at 350 degrees for 20 minutes flipping half way.
4. To a pan, add coconut oil and heat on medium/high
5. Add cooked quinoa, cooked tofu, and stir fry vegetables. Add soy sauce.
6. Finish with sesame seeds.

BENEFITS

Tofu: High in protein. Every 4 oz of tofu contains164 calories and 17 g of protein.
Quinoa: Not a grain, but a seed. The only non-animal product that is a complete protein. Per 1/2 cup of cooked quinoa contains 111 calories and 4 g of protein.
Vegetables: Provides the body with fiber
Sesame seeds: Provide the body with the essential B vitamins, contain healthy fats, and a small amount of protein.

Sources: www.livestrong.com

Hearty Nutritious Lasagna

Gluten Free. No Cheese. Vegetarian.

INGREDIENTS

1 cup of whole coconut milk
1 can of garbanzo beans
1 egg
Brown rice noodles
Tomato paste
Canned diced tomato
Onion
Garlic
Black olives
Sun dried tomato
Herbs: parsley, oregano, garlic, pepper

DIRECTIONS

Preheat oven to 375 degrees.

"Cheesy" mixture: In a food processor blend coconut milk and garbanzo beans until well mixed. Add egg until smooth.

Tomato sauce: In a big pot, sauté onion and garlic. Then add tomato paste, canned tomato, black olives, sun dried tomato, and all herbs. Reduce and simmer for 15 minutes.

Prepare the noodles by boiling them for 6-7 minutes. Drain and lay them out.

In a baking dish start by layering the tomato sauce on the bottom. Add noodles on top of sauce. Then add your garbanzo bean mixture on top. Repeat again with the tomato sauce until all ingredients are used.

Bake lasagna for 40-45 minutes uncovered.

Let cool for 15 minutes before serving.

BENEFITS

Why should you reduce your dairy intake?

• Countries that eat smaller amounts of dairy have the lowest rates of osteoporosis.
• Dairy products are pasteurized to kill harmful bacteria but this process the vitamins, proteins and enzymes are destroyed.
• Sometimes milk is homogenized which makes it difficult to digest, this is a great alternative to lactose intolerant individuals. 
• Contrary to popular belief, dairy is not your only source of calcium. Try these foods high in calcium: dark leafy greens, soy products, broccoli, green snap peas, almonds ans canned fish.

SOURCES

Cook, Michelle Schoffro. 11 Reasons to Stop Eating Dairy. www.care2.com. 20 February 2012.

Healthaliciousness.com http://www.healthaliciousness.com/articles/foods-high-in-calcium.php

Pasta Alternative: Spaghetti Squash

INGREDIENTS

1 spaghetti squash
Extra virgin olive oil
Any pasta sauce

DIRECTIONS

1. Cut uncooked spaghetti squash in half and take out all of the seeds

2. Sprinkle the inner squash with a little olive oil and pepper (as show in photo)

3. Bake in oven with the rind up (open side down) in a 375 degree oven for 40 minutes.

4. After cooked, and when cool enough to handel, take a fork and scrape the flesh of the squash in long strands (this will look like spaghetti).

5. Serve with your favorite pasta sauce!! (I used a mushroom marinera sauce)

BENEFITS

Nutritional benefits of spaghetti squash: Per 1 cup of cooked strands: 42 calories, 10 carbs, 2g fiber, 1g of protein, and no fat
Spaghetti has about five times as many calories as this fun alternative!
Contains omega 3 and omega 6 fatty acids preventing heart disease, cancer and inflammation.
Great source of Vitamin A and Vitamin C (antioxidants that prevent cell damage)
Supplies body with carotenoids which turns into Vitamin A and helps protect against disease.

SOURCE

Kannal, Erica. Nutritional Value of Spaghetti Squash. www.livestrong.com. 18 December, 2013.

Hearty Nutritious Lasagna

Gluten Free. No Cheese. Vegetarian. 

INGREDIENTS

1 cup of whole coconut milk
1 can of garbanzo beans
1 egg
Brown rice noodles
Tomato paste
Canned diced tomato
Onion
Garlic
Black olives
Sun dried tomato
Herbs: parsley, oregano, garlic, pepper

DIRECTIONS

Preheat oven to 375 degrees.

"Cheesy" mixture: In a food processor blend coconut milk and garbanzo beans until well mixed. Add egg until smooth.

Tomato sauce: In a big pot, sauté onion and garlic. Then add tomato paste, canned tomato, black olives, sun dried tomato, and all herbs. Reduce and simmer for 15 minutes.

Prepare the noodles by boiling them for 6-7 minutes. Drain and lay them out.

In a baking dish start by layering the tomato sauce on the bottom. Add noodles on top of sauce. Then add your garbanzo bean mixture on top. Repeat again with the tomato sauce until all ingredients are used.

Bake lasagna for 40-45 minutes uncovered.

Let cool for 15 minutes before serving.

BENEFITS

Why should you reduce your dairy intake?

• Countries that eat smaller amounts of dairy have the lowest rates of osteoporosis.
• Dairy products are pasteurized to kill harmful bacteria but this process the vitamins, proteins and enzymes are destroyed.
• Sometimes milk is homogenized which makes it difficult to digest, this is a great alternative to lactose intolerant individuals. 
• Contrary to popular belief, dairy is not your only source of calcium. Try these foods high in calcium: dark leafy greens, soy products, broccoli, green snap peas, almonds ans canned fish.

SOURCES

Cook, Michelle Schoffro. 11 Reasons to Stop Eating Dairy. www.care2.com. 20 February 2012.

Healthaliciousness.com http://www.healthaliciousness.com/articles/foods-high-in-calcium.php