Health for Life Cooking in April

Green Salad w/Russian Dressing

We'll start off with a fresh mixed green salad with a Russian Dressing. All my dressings are free from extracted oils and processed sugars. The base of most of my dressings is 1/2 cup of dates, 1/2 cup unsweetened vinegar, and 1/2 cup of water. Then I add what ever flavors I like such as berry's, tomatoes, mustard and/or other seasonings. I also add a few tablespoons of nuts or seeds to add fat to my dressing. The fat increases the absorption of some of the phyto-nutrients in your salad or other vegetable dish.

Asparagus Soup

With the arrival and spring and warmer weather on it's way, I wanted to take advantage of the seasons abundance of asparagus. I love fresh asparagus lightly steamed with nothing on it! The young tender spears are so delicious the way nature provides them. But since most people know how to steam vegetables I needed to turn it into something fun for class. So soup it will be. My daughter was visiting when I tested this new creation and cringed watching me put the delicious freshly steamed spears into my VitaMix. However, she was pleasantly surprised when we both tasted the end result. It was fresh, light, and flavorful! A perfect soup for spring dining.

Mushroom Lentil Stroganoff

My memories of Beef Stroganoff are of a Wednesday night family activity at my church in Southern California where I grew up. The creamy beef filled mushroom soup type sauce was served over noodles and I loved it! I don't think I've eaten stroganoff since those days or even thought about it, so when I put together this dish by accident, using up some aging mushrooms and spinach in my fridge, I was really excited! This dish contains Dr. Fuhrmans "GOMBS" which are his 5 super foods: greens (spinach), onions, mushrooms, beans (lentils), and seeds (sunflower). Served over brown rice, this dish is a powerhouse of nutrition!

Beet Chocolate Cake w/ Chocolate Sauce
If Mushroom Lentil Stroganoff or Asparagus Soup doesn't tickle your fancy, hopefully this Chocolate Cake will! This cake has NO processed sugar and NO extracted oils! And it's so good!! It's rich and moist and very chocolaty. And between the beets (yes, that red root vegetable!), cocoa, and the secret sweetener, this cake is high in anti-oxidents.
Warning: Contains walnuts.

And there you have it! Health for Life cooking in April. Class dates are Wednesday April 6 and Tuesday April 12. An April 19th or 20th class will be added depending on demand.
All classes begin at 6:00 pm.

**The Mushroom Lentil Stroganoff and Beet Chocolate Cake will be demonstrated at my Bosch Kitchen Center class on Thursday April 14. See my "Bosch" page for more details.

Hope to see you in class!
April

Contact me at health4life07@yahoo.com

Health for Life cooking in March

Pear Spinach Salad w/ Sweet Balsamic Vinaigrette

I've decided that a good way to get your greens in is to mix them with fruit. Whether it's blended in a smoothie or tossed in a salad, it tastes delicious!

This spinach salad is pretty basic with some sliced red onion, chopped walnuts or pecans and a tangy sweet no-oil vinaigrette. Top it with some sweet red d'Anjou pairs and it's almost like eating dessert!




Garden Shepherd's Pie
My husbands friend Troy, who lives in Fillmore and commutes each week to St. George for his 4 day work week, has been staying in our guest room while he is in town, and has welcomed the opportunity to give vegan dining a try. And to my surprise, and his as well, this 6' 5" 235 pound "meat and potatoes" guy loves the food!! And not only that, he says he feels better and wants to make some big changes in the way his family eats! This last trip I sent him home with my copy of The China Study http://www.thechinastudy.com/ and Dr. Fuhrman's (http://www.DrFuhrman.com) Eat to Live DVD. Knowledge is key to success! Anyway, back to the menu, out of all the dishes he has tried, this Garden Shepherds Pie has been his favorite. It's loaded with whole food goodness, including *collard greens, mushrooms, and kidney beans. The topping is a combination of mashed yellow potatoes and cauliflower. This dish is a nutrition powerhouse!
*Research from 2010 reported by Joel Fuhrman, MD states that women who consume 10 grams of mushrooms a day (equivalent to just 1 white button mushroom) along with green vegetables, reduce their risk of breast cancer by 89%!! WOW!! Why isn't that on the cover of the New York Times?


Split Pea Vegetable Soup


I have always loved split pea soup! And I especially love it with a lot of vegetables, like this one which includes the traditional onions, carrots, and celery, and not so traditional cauliflower. Gotta get those cruciferous veggies in! I usually like bread with soup but since I try to limit my bread consumption I add a whole grain such as steamed brown rice, barley, or sprouted wheat berries. Grains are much healthier in their whole intact form and helps fill that need for bread. This soup alone feels like a complete satisfying meal.

Apple Cookie Crumble With apples still plentiful, I wanted to make a really healthy dessert that included this winter time fruit. So I had the idea to make a crust with a raw oat meal cookie recipe and use an apple/date combination for the fruit filling. This dessert is so healthy you could eat it for breakfast. And it's so quick and easy! It only takes me 10 - 15 minutes to make, and no baking is involved!


And there you have it! Health for Life Cooking for the month of March. Class dates are Tuesday March 8, Wednesday March 16 and Tuesday March 29. Hope to see you in class! Contact April at health4life07@yahoo.com

Health for Life Cooking in February

Before I introduce the menu for the February Health for Life cooking classes, I want to express my gratitude and appreciation for those who have given me this great opportunity to teach what I love so much! I have been so blessed over the last 4 years to get to know so many who want to gain greater health through plant based nutrition. At the end of each class as we sit around the table enjoying good healthy food and great conversation, I realize that you aren't just here learning from me, we are all here, with a common goal learning from each other. We all have our own unique circumstances, gifts and talents to share and we all gain so much from one another. I'm excited to be associated with you and proud of your dedication and strength in moving forward to improve the health of you and your families.

On with your Valentine meal for February!

Spinach Mushroom Lasagna

Spinach, mushrooms and onions drenched in a creamy low-fat non-dairy sauce, layered between brown rice noodles and strips of egg plant with a home made marinara sauce. This recipe is a bit labor intense but well worth the effort for that special occasion with you and your sweetheart or the entire family.

Greek Salad w/Tofu Feta

This salad is fresh and light and is the perfect companion to the Spinach Mushroom Lasagna. The Tofu Feta with all it's seasonings mixed with crisp romaine lettuce red onion, cucumber tomato and Kalamata Olives makes this salad taste like a true Greek salad.

Thick and Hearty Vegetable Soup

This soup is loaded with a ton of vegetables including broccoli and cauliflower which are the mighty cruciferous vegetables that are loaded with anti-cancer compounds. If we want maximum protection from cancer and other diseases, we need to include these into our diet every day and this is a great way to do it! This makes a huge pot so you can feed a large crowd or store it in freezer safe containers for a ready made lunch or dinner.

Decadent Chocolate Ice Cream

Valentines Day and chocolate goes hand in hand. And this chocolate ice cream is rich, creamy smooth and so delicious! I love ice cream and it was the last dairy product to go after I moved to a plant based diet in 1991. Once I discovered how to make ice cream with nuts and dates, I haven't had a desire to eat the dairy based ice cream since. The only thing missing from this decadent dessert is the guilt, the bloat, and the weight gain....not to mention the hours of exercise it takes to work off a bowl of the dairy based variety. No thank you to all of those!

And there you have it! Health for Life Valentine meal for February.
Class dates are Wednesday February 2, Tuesday February 8, and Wednesday February 16. Class begins at 6:00 pm.

Hope to see you in class!
April

Check out this interview from one of my favorite professors of plant based nutrition, T. Collin Campbell, PhD (author of The China Study) in an interview that was published in the New York Times wellness blog.

http://well.blogs.nytimes.com/2011/01/07/nutrition-advice-from-the-china-study/?utm_source=Master+List&utm_campaign=bbbcc6dd9a-Newsletter_January_2011_tracking&utm_medium=email#more-42139

I made this soup last night for dinner and it was wonderful! It comes from Mary McDougall at http://www.drmcdougall.com/. I made a few changes as noted. Enjoy!

Hearty Garbanzo Soup

1 onion, chopped
1 tsp minced fresh garlic
4 cups vegetable broth (I used the broth from my cooked garbanzo beans)
1 pound sliced cremini mushrooms
1 1/2 cups shredded green cabbage
1 tsp ground cumin
1/4 tsp ground coriander
2 15 oz cans garbanzo beans (I used 3 cups of home cooked - so much better!!)
2 Tbsp tahini
1 large roasted red bell pepper, sliced into strips (I used raw, chopped)
1-2 tsp chili-garlic sauce
1/2 cup chopped fresh parsley
1/4 cup each: chopped fresh cilantro, dill, and chives (I did not have dill or chives)
2 Tbsp fresh lemon juice
dash of sea salt
(I used a little Real Salt. I'm finding that using bean broth in soups makes a very flavorful stock!)

Place the onion and garlic in a large soup pot with about 1 tbsp of the vegetable broth. Cook stirring frequently until onion softens and turns translucent. Add the remaining vegetable broth and bring to a simmer. Add the mushrooms, cabbage, cumin and coriander. Cover and simmer for about 15 minutes.

Meanwhile, pour 1 can of the garbanzos with its juice into a blender jar. Add the tahini and process until smooth. Drain and rinse the other can of beans. Add the processed beans and the whole beans to the soup pot, as well as the roasted red pepper and the chili-garlic sauce. Slowly bring to a boil, reduce heat, cover and simmer for 45 minutes. Add the fresh herbs and lemon juice and simmer for an additional 15 minutes. Season with a bit of sea salt before serving, if desired.

Hint: Bottled roasted red peppers work well in this dish. You should have about 3/4 cup.

Health for Life Cooking to Start the New Year!

Lemon Ginger Blast Green Smoothie

All of those holiday treats, even though they were quite healthy, finally took their tole on my body and I was in need of a good cleansing smoothie to help get rid of what ever was trying to take over my body and make me feel a little sickly right before Christmas. This green smoothie that I came up with really hit the spot and put be back on track. I'm excited to share it with you to start off the new year. The combination of apple, lemon, dates, (all in season) your favorite greens and a splash of ginger and cayenne pepper really rev up your immune system and increase detoxifacation. And what a blast of fresh, crisp, and sweet taste to wake you up in the morning. I love this smoothie! I think it's my new favorite for the winter.

Vegetable Bean Burritos w/home made chili sauce

This recipe is from Doctor Fuhrman (http://www.drfuhrman.com/) and is a favorite that I've made for years! It's loaded with vegetables, some pinto beans and a white cheez sauce that makes this burrito so unique and unlike any burrito you've ever tasted! Top it with a delicious home made chili sauce to add a little extra spice and extra flavor!

Black Bean Dip - I remember as a kid my dad bought bean dip in a can to go with chips and salsa. I loved anything with beans including my dad's dip. This recipes for Black Bean Dip reminds me of the dip my dad bought. It originally comes from a Dr. McDougall newsletter in 2009 (http://www.drmcdougall.com/). Both my husband and I thought it needed a little more zip so I've added a few more ingredients to spice up the flavor and make it more like the bean dip I loved as a kid. This is perfect with home made oven baked tortilla chips.

Spicy Tomato and White Bean Soup - I found the recipe for this soup at http://www.myrecipes.com/. In the original recipe there wasn't enough vegetables and the soup turn out a little bland for my liking. I've turned it upside down, switched it all around, added more seasonings and vegetables and made it my own. This soup is full of flavor and nutrients and is a meal all by itself.

And there you have it! Health for Life cooking to start off the new year. Class dates are Wednesday January 5, Tuesday January 11 and Tuesday January 18 and begin at 6pm.

Hope to see you in class! For more information or to register, contact April at health4life07@yahoo.com.

Luscious Lentil Soup










Collards and Black Eyed Peas









Tortilla Soup and Mediterranean Rice Salad











I'm excited to introduce Whole Food Goodness!

Whole Food Goodness is a collection of my favorite recipes that I have modified to meet my standard of using as much whole unprocessed plant foods as possible. My recipes are unique in that they contain no extracted oils, very few processed sugars, and limited processed grains. The processed grain that I most often use is 100% whole wheat, preferably freshly ground.

Another important aspect of my recipes is the inclusion of leafy green vegetables. Leafy greens are the healthiest foods on the planet and we need to eat them every single day. According to my favorite health guru, Joel Fuhrman, MD, we need to eat a lot of them, at least a pound a day. So I put them in any time I can get away with it. And what I have discovered is that they only make the dish better; tastier and more colorful.



Along with the recipes, you will find documented research studies that will tell you why it's important to eat a plant based diet. Knowledge is power and it is my hope and prayer that this book will help you gain the strength and determination to make the changes necessary that will bring you excellent health throughout your entire life!



If you are interested in getting a copy of Whole Food Goodness, contact April at health4life07@yahoo.com.

Healthy Holiday Treats

Give some treats that you can feel good about and enjoy some treats that you don't feel guilty about!

Health for Life cooking in December will teach you how to make delicious healthy holiday treats that you and your family and friends will love.

Going clockwise from 12:00:

Walnut Cranberry Cookies

Peppermint Patties

Gingerbread Man Cookies

Fruity Nut Balls

Peanut Butter Dips

All of these treats contain nuts and the gingerbread men contain wheat.

Only one class is being offered on Wednesday December 1. All class participants will go home with a decorative Christmas tin full of an assortment of goodies!

*Hope to see you in class! April

*Must pre-register at health4life07@yahoo.com.

Health for Life cooking in November

Cornbread Stuffing

This stuffing is made with home made no oil cornbread and is loaded with onions, celery, and carrots along with just the right holiday seasonings. My Uncle Ron, who is the only member of my family who really gives me grief about my eating habits, actually complimented me on this dish a couple of years ago when I had the family over for Christmas dinner. It's also been well received in my holiday cooking classes for the past two years.

Festive Mashed Potatoes w/No-Chicken Cashew Gravy

Winter squash is what gives this dish of mashed potatoes it's orange glow. Because of the color, it turns an other wise low micro-nutrient food, such as a white potato, into a more festive and nutritious one. Top it off with No-Chicken Cashew Gravy and YUM! So creamy and delicious!

Steamed Brussel Sprouts w/Avocado Dip

I know very few people who like brussel sprouts. But I'm convinced that it's because of the way they are cooked. When these little gems are steamed to perfection they are tender and delicious and are one of my most favorite vegetables. I have to admit however, that I prefer them much better with this avocado dip than by themselves. And that's a good thing because when you add a fat, such as avocado, to your vegetables it can increase the absorption of those fat soluble phyto-nutrients by up to 10 times!

Cranapple Salad

As soon as cranberries are available, I start having this delicious salad for breakfast. Cranberries are high in anti-oxidants and phyto-chemicals but are very bitter and hard to eat on their own so I've added some sweet apples and a few dates to sweeten. Then a few fresh spinach leaves to add a festive look and increase the nutrients even more. Then some chopped walnuts to increase the nutrient absorption and add some omego 3 fatty acids. Once you try this salad, you'll be hooked too!

Non-Dairy Pumpkin Pie w/Whip Cream

MMMMM! I love pumpkin pie. And I don't feel a bit of guilt when I dig into a slice of this very healthy vegan version. This pie is sweetened 100% with dates and there is no tofu, no eggs, and no fuss. The thickening component of the dates is what give this pie it's firm structure. Top it off with a non-dairy whip cream and you will never miss your old time favorite.

And there you have it! Health for Life cooking for the holidays. The dates for this months classes are Wednesday November 3 and Tuesday November 9. Hope to see you in class.

April

Health for Life Cooking in October

Autumn Stew

As much as I hate to see summer come to an end, there is something inside of me that looks forward to the comforts of fall.....long sleeve shirts, comfy sweaters, warming up to the fire place on a cold night, and soup! I love a good hearty stew on a cool night. And this one really hits the spot! This could be called Three Sisters Stew because it contains the three sisters: squash, beans, and corn. And of course I have to throw in some greens! This soup would be a great addition to your holiday feast. Served in a hollowed out, lightly cooked pumpkin, it would make a great looking center piece. Much prettier than a dead bird!

Lentil Loaf w/ Mushroom Gravy

I love lentils and I love rice! Put them together, add some onion, garlic, mushrooms, just the right seasonings and top it with a delicious mushroom gravy and you have a very tasty, filling and satisfying dish that's fit for a king! I made this for a potluck with a mixed crowd of veggies and meat eaters, and those who tried it seemed to really like it.



Pumpkin Bread

I don't do a lot of baking because I can't seem to leave the stuff alone if it sits on the counter for more than 5 minutes! I do love to bake though, especially in the winter, and some of my favorite baked goods have pumpkin in them. That's a good thing because pumpkin will increase the nutrient value significantly because of the beta carotene......that orange color in the pumpkin. This pumpkin bread is made with freshly ground 100% whole wheat flour. It has no extracted oils but does have some minimally processed organic cane sugar that has a hint of molasses flavor that really adds to the rich flavor of this bread. It also contains walnuts, but you could leave the walnuts out. However, the oils from the nuts help to make this bread just a little bit lighter.

And there you have it! Health for Life cooking for the month of October. Class dates are Wednesday October 6th, Tuesday October 12th, and Tuesday October 19th. Hope to see you in class!

April

Health for Life Cooking in September

Scrambled Hash and Vegan French Toast

As a kid I loved scramble eggs. So I was happy to know that I could enjoy this tasty breakfast food without the fat, cholesterol, and animal protein that comes with egg consumption. Not to mention the cruel conditions these egg producing feathered friends live under. This Hash Scramble is a step above ordinary Tofu Scramble which I have done in the past. With the added potato and kale, this scramble becomes a hearty load of protein, carbs
(fuel for your body) and phyto-nutrients that will fill your growing kids or the hungry man (or woman) in your life.

Second on the menu is Vegan French Toast and I never even liked french toast until I started making it vegan. Now I love it. Especially made with Ezekiel 4:9 bread. You will have your choice of a regular whole wheat "Great Harvest" style bread or Ezekiel Sprouted Wheat bread. You can top this with either almond butter and real maple syrup or .................

Peaches and Cream - This is the season for peaches and what goes better with peaches then fresh cream!.........made with walnuts! Put this on top of your french toast or enjoy it as a side dish.

Chocolaty Sesame Milk - I've told the story many times about my experience in healing my tooth pain with a sesame seed milk shake. This Chocolaty Sesame Milk Shake is the concoction that took my tooth pain completely away in less than a week. And I've never had the root canal that my dentist told me I needed over 5 years ago! I've wanted to share this recipe for a long time so I figured breakfast was a good place to do it! I don't know that others would have the same experience as I did, but I do know that sesame seeds are one of the riches sources of calcium.

And there you have it! Health for Life Cooking in September. Class dates are Wednesday September 1st, Tuesday September 7th and Tuesday September 14th. Hope to see you in class! April

Health for Life Cooking in August

Southwest Humus Wrap - This wrap comes from Rip Essylstyn (http://www.engine2diet.com/) tri-athlete, fire fighter, author of the Engine 2 Diet, and now educator of a "plant strong" diet. Who would ever think you could put humus, a Mediterranean bean spread, into a black bean Mexican style wrap! He did it and it's delicious!! I've added some avocado and salsa, and I'm using basic home made humus instead of roasted red pepper humus.

Basic Low Fat Humus - For those of you who love humus but have never made it, I highly recommend saving your $$ and making it at home. It's so quick and easy and you control what goes in it! All you need is a food processor, garbanzo beans, tahini (sesame seed paste) lemon juice, garlic and a little salt and then add what ever herbs and seasonings you want. That's it! It's so easy! For some reason I get a lot of compliments on this humus, but honestly, it's just your basic recipe found all over the Internet. I've decided that the secret is using home cooked garbanzo beans.

Mexico Chop w/ Creamy Cilantro Lime Dressing and Crispy Tortilla Strips - This recipe originates from Real Food Daily, a great restaurant in southern California that I love to visit when I'm in the area. I've changed the dressing ingredients to eliminate the oil and up the flavor just a tad. Top it off with Crispy Tortilla Strips that I've seasoned and baked in the oven and you have a complete meal. This salad is cool, crisp, and perfect for a hot summer day!

Key Lime Pie - I've heard that Key Limes are in season in July but have yet to run on to any, so this pie will most likely be made with regular limes which work just fine! This pie may look a little odd (many vegan foods do!) but the tarty sweet taste with the ultra creamy texture will knock your socks off!! It's the perfect way to top off a mildly spicy Mexican meal. And NO, there are no green leafys used in this recipe!....but that's not such a bad idea!

And there you have it! Health for Life Cooking in August! Class dates are Wednesday August 4th, Tuesday August 10th, & Tuesday August 17th.

Hope to see you in class!
April