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PEANUT TOFU BUDDHA BOWL PDF  ICON_SEP Print ICON_SEP
Healthy Eating
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peanut_tofu

Tofu Bowl: 2 cups cooked brown rice/1 cups shredded carrots/2 cups spinach leaves/2 cups broccoli florets 2 teaspoons olive oil, divided/1 cup chickpeas (drained and rinsed)/sea salt/pepper/16 oz extra firm tofu, pressed and drained. Peanut sauce: 2 tablespoons toasted sesame oil/¼ cup soy sauce/¼ cup 100% pure maple syrup/2 teaspoons chili garlic sauce/¼ cup creamy or crunchy peanut butter. Preheat the oven to 400 degrees F. Cube tofu and place in a single layer on a non-stick baking sheet and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven and place in a shallow bowl. Whisk together the ingredients for the sauce until creamy and smooth. Add ½ of the sauce to the tofu bowl and let marinate while you prepare the rest of the ingredients. Toss the broccoli with 1 teaspoon olive oil and a pinch of salt and pepper. Place in the oven and roast for 20 minutes until just tender. Heat sesame oil in a large nonstick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden browned, about 3-4 minutes. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼th broccoli, ¼ cup garbanzo beans and a few pieces of tofu. Drizzle with remaining peanut sauce.

 
Almond Butter Zucchini Brownies... PDF  ICON_SEP Print ICON_SEP
Healthy Eating
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almond_zucchini_brownies

Recipe: 3/4 cup almond butter /1 cup grated zucchini /1 egg (or egg substitute)/1/4 cup raw honey(or other sweetener)/1 teaspoon vanilla/1 teaspoon cinnamon/3/4 teaspoon baking soda/pinch of sea salt/1/2 cup dark chocolate chips. Preheat oven to 350°F. Grease a square (8x8) baking dish. Combine almond butter, zucchini, egg, honey, and vanilla in a bowl. Mix well. Add cinnamon, baking soda, and salt. Mix until all ingredients are evenly combined. Stir in chocolate chips. Bake for 20-25 minutes, until a knife inserted in the center comes out clean.

 
EASY Garlicky Mushrooms and Kale... PDF  ICON_SEP Print ICON_SEP
Healthy Eating
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mushroom_and_kale

Recipe: 3 teaspoons olive oil / 6 cloves garlic, minced /1/4 teaspoon sea salt /8 ounces cremini or button mushrooms, sliced (about 2 cups) /1 pound kale/ freshly ground black pepper to taste. Preheat a large skillet over medium heat. Sauté garlic in oil for about 2 minutes, being careful not to burn it. Add the mushrooms and sprinkle with sea salt. Let cook for 5 to 7 minutes, stirring often. Add the kale and pepper, and sauté for about 10 more minutes. Add a few splashes of water if the pan seems dry. Serve immediately.

 
EASY Caramelized Honey Bananas PDF  ICON_SEP Print ICON_SEP
Healthy Eating
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carmelized_honey_bananas

Recipe: 1 slightly under-ripened banana, sliced/1 tablespoon honey/Cinnamon/Olive oil.

Lightly drizzle olive oil in a skillet over medium heat. Arrange banana slices in pan and cook for 1-2 minutes on each side. Meanwhile, whisk together honey and 1 tablespoon of water. Remove pan from heat and pour honey mixture over banana. Allow to cool and sprinkle with cinnamon.

 
Walnuts...Good for Your Brain? PDF  ICON_SEP Print ICON_SEP
Healthy Eating
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walnuts_for_brain

Walnuts are one of the most antioxidant rich foods and are an excellent source of omega-3 fatty acids which have anti-inflammatory properties and are known to help prevent strokes, diabetes, coronary artery disease, and colon, prostate, and breast cancers. Walnuts are also high in B-complex vitamins and minerals such as copper, iron, manganese, zinc, calcium, and selenium. Walnuts are particularly beneficial for cognitive health and are generally regarded as an excellent “brain food”. Walnuts can also calm the nervous system and increase your sense of well being and peace. They are known to satiate the appetite as well as aid in long term weight loss. Walnuts are high in vitamin E which helps to keeps cells protected from free radical damage.

Walnuts are also very important for the neurological and circulatory systems and can help to benefit neuropathy, cerebral palsy, dementia, Raynaud’s disease, and atherosclerosis. Walnut oil is a wonderful moisturizer for the skin and is regularly used in skin care products for its healing and protective benefits. Try mashing a few ripe bananas and sprinkling chopped walnuts on top for a energy and brain boosting breakfast. Only a handful of walnuts a day are needed to receive their powerful health benefits.

 
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