Soy does not contain saturated fat, is a high-protein alternative to animal foods that has been found to slow tumour growth and limit the metastatic properties of various cancer cells. Soy, added to a restricted calorie diet, improved immunity in animals with lymphoma. 

Serves 4 to 6 

10.5 ounces tofu (firm) 
3 Tbsp Olive oil or sesame oil 
1/2 Cup broccoli florets 
1/2 Cup cauliflower florets 
1 red bell pepper, chopped 
4 green onions, chopped 
1 grated carrot 
1 pint cherry tomatoes 
1 tsp cayenne pepper
1 tsp turmeric
1 tsp black pepper 
1/2 Cup low-fat goat's / sheep's cheese (optional) 

Drain the tofu and mash it into small pieces. Preheat the broiler. On moderate heat, add oil to an oven proof skillet. Add the broccoli, cauliflower, and red bell pepper, and lightly cook for 3 minutes. Add tofu together with some of the green onions, the carrot, tomatoes, and spices. Add sufficient cayenne and turmeric to give the tofu an attractive colour. 

Season the top with the same spices and remaining green onions to taste. 

Top with low-fat goat's / sheep's cheese and broil until the cheese melts. 

 
Here is the recipe. Feel free to swop any of the ingredients, but keep the turmeric, ginger and pinch of pepper as it is those ingredients that add the extra anti-inflammatory punch. 
 
Makes 4 servings
 
2 cups almond milk
2 cups frozen pineapple
2 cups frozen mango
2 bananas
1.5 tsp ground organic turmeric (or 1.5 tbsp fresh)
2/3 tsp ground organic ginger (or 2 tsp fresh)
pinch of black pepper 
 
Add all the ingredients to a blender and blend until smooth. Enjoy!


Recipe Compliments and Adapted from : High Vibration Botanicals 

This recipe is from a YouTube Video that I watched. 

Recipe Compliments: Zara Cooks Healthy and Tasty Food

Today’s recipe is so incredible that you may look to try it right away after you watch this video, especially if you’re into vegetarian, gluten-free, grain-free, healthy and tasty bread recipes!

Instead of grain flour, this delicious vegan, savory cake / bread is made with red lentils. This incredible legume is low in sodium and saturated fat, high in potassium, fiber, folate, and plant polyphenols that have an important antioxidant activity.

They are packed with healthy nutrients (imagine in just 1 cup of raw red lentils you’ll get: 45.91 g of protein; 20.7 g of fiber and 14.19 mg of iron for a total of 687 calories).

On top of all those impressive nutritional benefits, they taste great and they are so versatile that you can use them in the classic soups and stews or in making the best gluten-free breads!

This savory bread is perfect for serving alongside your favorite vegan soups, stews, or salads. It's also great for toasting and slathering with your favorite plant-based spreads or nut butters.

Whether you're a vegan or just looking to add more plant-based meals to your diet, this lentil savory cake / bread is a delicious and wholesome option.

In a preheated oven, bake at 365°F / 185° C for about 1 hour or until a toothpick comes out clean from the cake / bread!

Ingredients:

1 ½ cup red lentils
1 cup coconut cream or any other plant based cream or milk of your choice
3 tbsp. olive oil
150 g shredded carrot (or any veggies of your choice)
100 g chopped orange, green or red pepper
30 g (or 2 units) chopped green onion
25 g sun dried tomato
6 or 7 fresh thyme stems
1 tsp. salt black pepper (optional)
½ tbsp. baking powder
​1 tsp. sesame seeds or other seeds of your choice for garnish (optional)

Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole.

Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast. 

Prep Time: 35 mins  Total Time: 35 mins  Servings: 4  Yield: 4 servings ​​





Ingredients
2 bell peppers, any color
1 avocado, diced
½ cup diced red onion
1 jalapeño pepper, minced
½ cup chopped fresh cilantro, plus more for garnish
2 tomatoes, seeded and diced
Juice of 1 lime
¾ teaspoon salt, divided
2 teaspoons olive oil, divided
8 large eggs
¼ teaspoon ground pepper, divided

Directions

Step 1 Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.

Step 2 Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.

Step 3 Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.

Step 4 Serve with the avocado salsa and garnish with additional cilantro, if desired. "Egg in a Hole" Peppers with Avocado Salsa Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole.

Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast. 


Recipe Compliments: https://www.eatingwell.com/recipe/269125/egg-in-a-hole-peppers-with-avocado-salsa/

By Abbie Gellman, M.S., RD, CDN | Updated on April 18, 2024 Tested by EatingWell - Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD  

The grain ingredients, one kind of grain or several, should be soaked overnight or else used as whole grains sprouted for about three days. 

1-2 Tbsp. Oat, wheat or rye flakes or barley kernels or whole grains
1 Tbsp. Mixed nuts (almonds, walnuts, Brazil nuts, hazels, cashews) 
1Tbsp. wheatgerm (optional) 
1 Tbsp Orange Juice (optional) 
1 Grated apple
1 Tbsp. Raisins 
1 Tbsp. Mixed nuts and seeds (almonds, walnuts, Brazil nuts, hazelnuts, sunflower seeds, pumpkin seeds)
1 tsp. Chia seeds 
1/2 Cup Yoghurt (Goat's / Sheep's) 
1 tsp. honey or carob or molasses
1 tsp. Ceylon Cinnamon or allspice 

Put the cereal flakes or kernels and the mixed nuts in half a cupful of water to soak overnight. Add 1 tsp of lemon juice to the oats and nuts. This will help to reduce the phytic acid in the oats and nuts. Soak the raisins in the minimum of water in another cup. 

In the morning put the soaked cereals in a bowl with the yoghurt and add the raisins with their soak water. 

​Grate the apple and mix it with the orange juice.  Add the apple to the cereals and remaining ingredients. Top with a teaspoon of honey, spices, nuts and wheatgerm if desired. 

Muesli Variations

Grainless Muesli 
Use two tablespoons sunflower or sunflower and pumpkin seeds instead of the cereals, and soak overnight in the same way. 

Dairyless Muesli 
Use Coconut Yoghurt instead  of goat's/ sheep's yoghurt. 

Sprinkles
Instead of wheatgerm, or as well, try adding some sesame seeds, dried coconut, cacao nibs, bee pollen, goji berries, dried blueberries, ground flaxseeds. No more than a teaspoon each. 

For the daring, you could add a half to one teaspoon of maca or ashwagandha powder. 

Healthy and delicious protein-packed Quinoa-Red Lentil Wraps that are easy to make, budget-friendly and gluten-free! Perfect to prepare a nutritious meal!

PREP TIME  10 minutes minutes    COOK TIME    15 minutes minutes  Soaking Time   2hours   TOTAL TIME    2hours 25 minutes   Servings  4
Ingredients

• ¾ cup split red lentils dry
• ¼ cup quinoa dry
• 1 cup water
• ½ tsp salt or add spices of choice
• 1 tsp olive oil optional: see notes

Instructions

• Rinse the split red lentils and quinoa thoroughly until the water runs clear. This is an important step, as quinoa can otherwise be quite bitter.
• Soak in a large volume of water for 2 hours minimum to 7 hours (recommended). Drain, and rinse again.
• Blend with 1 cup of fresh water and salt (or spices of choice) until perfectly smooth.
• Heat up a non-stick pan on medium heat and brush ¼ tsp of oil if using. Pour ¼ of the batter and flatten it with the back of a spoon or ladle. Cook for 2 minutes until the top side of the wrap looks dry. Lift slightly to check that the underside appears to have cooked properly, and make sure there are no sticky points, by gently moving the wrap with the spatula. Then flip, cooking for another 2 minutes until golden brown.
• Repeat with the rest of the batter, add your favorite toppings, and enjoy!

Notes

• Oil-Free Option: make sure you have a very good non-stick pan.
• Salt-free option: swap for your spices of choice.

Tips to cook your wraps to perfection:

• Use a good non-stick pan
• If you notice your wrap is sticking to your pan, use a little bit of oil. Ideally, brush the oil onto the pan, or if you do not have a brush, pour a little bit on a paper towel and gently rub the pan (be careful not to burn yourself) with it.
• Wait until the pan and oil are hot before pouring in the batter. The batter should sizzle as it hits the pan.
• Only flip wraps once. Slightly lift the wrap to check it is cooked underneath before flipping, and gently move it around with the spatula to make sure there are no sticky spots.

Nutritional Information - Per Serving
Calories 178kcal | Carbohydrates 30g | Protein 10g | Fat 3g | Sodium 297mg | Fiber 5g | Vitamin A 1IU | Vitamin C 1mg | Calcium 22mg | Iron 3mg2-Ingredient Quinoa-Red Lentil Wraps (Tortillas)

Recipe Compliments: https://plantbaes.com/2-ingredient-quinoa-red-lentil-wraps/

Ingredients
​
1 tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
thumb-sized piece of ginger, peeled and finely chopped
1 small pack coriander, stalks finely chopped, leaves roughly shredded
1 tsp ground cumin
1 tsp ground paprika
2 tsp garam masala
400g can chopped tomatoes
400g can kidney beans, in water

Cooked basmati rice, to serve

Method
Step 1.  Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.

Step 2.  Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.

Step 3.  Turn down the heat and simmer for 15 mins until the curry is nice and thick.

Season to taste, then serve with the basmati rice and the coriander leaves. 

PREP TIME   10 minutes    COOK TIME     15 minutes    TOTAL TIME   25 minutes
Ingredients

• 2 cups white whole wheat flour
• 4 1/2 teaspoons baking powder
• 1/2 teaspoon kosher salt
• 2 large eggs
• 2 cups milk of choice
• 2 teaspoons maple syrup
• 2 teaspoons pure vanilla extract
• 1 heaping cup blueberries (fresh or frozen, see notes)

For cooking:

• Butter or Olive oil cooking spray 

For serving:

• Maple syrup and other desired toppings (see notes for ideas)

Instructions

1. Combine the flour, baking powder and kosher salt in a medium bowl and stir until well combined.
2. Add the eggs, milk, maple syrup and vanilla to the bowl and stir carefully until everything is well incorporated and there are no streaks of flour left. (It’s OK to have some lumps though.) Carefully fold in the blueberries.
3. Heat a large nonstick skillet (or two skillets if you want to make this go faster) over medium heat. Add butter or cooking spray.
4. Use a 1/4 cup measure (I spray it with cooking spray) and pour the batter into the skillet. (You can get 3 pancakes per pan in a 12-inch skillet)
5. Reduce heat to just below medium and cook the pancakes on one side until bubbles begin forming all over the tops of the pancakes.
6. Flip and cook for another minute on the other side, until set and cooked through.
7. Remove the pancakes from the pan and repeat with the remaining batter. (You can keep pancakes warm on a sheet pan in a 200 degree oven if needed.)

NotesWhite whole wheat flour can be used, but you could substitute whole wheat flour or use a mix of all-purpose flour and whole wheat flour.
You can use any milk of choice. 
Make these dairy-free with a milk substitute. You can make them vegan by also substituting two flax eggs for the eggs in the recipe.
Leftover pancakes can be stored, covered, in the fridge for up to 5 days.
Pancakes also freeze great! Let them cool completely, then place in a freezer-safe zip top plastic bag — that’s labelled! — and freeze for up to 6 months.

Topping ideas: Maple syrup, butter, extra blueberries, strawberries or raspberries, sliced bananas, spread of Nutella, honey and cinnamon, drizzle of chocolate sauce, apple sauce. 

1/2 Cup Sunflower Seeds
1/2 Cup Pumpkin Seeds 
1/2 Cup Flaxseeds 
1/2 Cup Hemp Seeds 

Blend and Use ! Enjoy. :) 

prep time: 3 minutes mins cook time: 17 minutes mins  total time: 20 minutes

ingredients

• 3/4 cup pumpkin puree
• 1 cup peanut butter (all natural)
• 1/3 cup maple syrup (or honey)
• 1 egg
• 1 tsp baking soda
• 1 tsp pumpkin spice (or cinnamon)
• 1/4 tsp salt
• 1/2 cup mini chocolate chips (+ more for tops of muffins)

instructions

• Preheat your oven to 325 F. Spray your mini muffin tray with coconut oil.
• In a large bowl mix all of the ingredients until just smooth. Using a cookie scoop, transfer the batter to your muffin tray, filling each slot until almost full.
• Bake for 17 minutes or until toothpick comes out clean. If you're making regular sized muffins, up the bake time to 20-22 minutes.
• Allow to cool and set in tray for at least 15 minutes. Carefully remove and transfer to wire rack to cool 15 minutes more.

notes

1. If you're making regular sized muffins, up the bake time to 20 minutes (or until toothpick comes out clean).
2. If you're adverse to pumpkin, sub in 3/4 cup sweet potato puree or butternut squash puree OR 2 ripe mashed bananas. 
3. You can also omit the chocolate chips and add in nuts, seeds or dried fruit, ie raisins or dried cranberries. Very delicious!
4. Any nut or seed butter works here, like almond butter, cashew butter or sunflower seed butter.
5. I have not tried any egg substitutes yet, but many people on social media have written to me saying that they have used the following with success: (a) flax egg  (b) 1/4 cup applesauce  (c) they omitted the egg all together and the recipe still worked.

 
Nutrition:  Calories: 119kcal | 
Carbohydrates: 10g | Protein: 4g | Fat: 8g | Saturated Fat: 2g | 
Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | 
Trans Fat: 1g | Cholesterol: 9mg | Sodium: 150mg | Potassium: 118mg | Fiber: 1g | Sugar: 8g | 
Vitamin A: 1452IU | Vitamin C: 1mg | Calcium: 21mg | Iron: 1mg

Recipe Compliments:  
​https://hungryhappens.net/flourless-pumpkin-chocolate-chip-muffins-one-bowl/#recipe