Mock Tuna Salad

Mock Tuna Salad

makes 4 wraps

  • 1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans
  • 1/2 cup finely chopped or grated carrot
  • 1/2 cup finely chopped celery
  • 1/2 red onion finely chopped
  • 2 to 3 tablespoons dairy- and egg-free mayonnaise substitute
  • 1 tablespoon stone-ground mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Finely chopped fresh dill
  • 4 large romaine lettuce leaves, nappa cabbage or collard greens
  • 1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half

Drain beans, then mash with a fork or potato masher, leaving some chunks. Add remaining ingredients and mix well. Place about 1/4 cup of the mixture on each lettuce leaf. Add tomato, then roll the leafy green around the filling and serve.

Banana Collard Wraps

Banana Collard Wraps

makes 1 wrap

1 collard leaf                                                  1 teaspoon to 1 TBS nut butter (almond, peanut, or sunflower)
Sprinkle of cinnamon and/or nutmeg

Sprinkle of rolled oats or your favorite granola

Sprinkle of   raisins (about 1 teaspoon to 1 tablespoon)

½ to 1   banana or several apple slices (depending on the size of the collard)

1.     Lay the leaf flat and remove the   tough center stem.

2.     Thinly spread the leaf with nut   butter, and sprinkle with cinnamon, oats and raisins.

3.     Add the banana (you may need to   cut the banana length wise to make it thinner for small collard leaves) or   apple slices.

4.     Fold the short end of the   collard green over the filling and begin to tightly roll up the collard until   you reach the end. Lay the wrap seam-side down on a plate.

Chocolate Tofu pudding

Chocolate Tofu pudding

 

Directions                   Makes 4 half-cup servings

1 pound soft silken tofu (16 ounces)               2 tablespoons cocoa powder
1/4 teaspoon salt                                            1/3-1/2 cup maple syrup (to taste)
1 teaspoon vanilla extract

Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.

Nutrition Information

Per 1/2-cup serving:

calories: 150; fat: 3.5 g; saturated fat: 0.7 g; calories from fat: 21%; cholesterol: 0 mg; protein: 8.4 g; carbohydrates: 22.3 g; sugar: 17.5 g; fiber: 1 g; sodium: 191 mg; calcium: 58 mg; iron: 1.9 mg; vitamin C: 0 mg; beta-carotene: 0 mcg; vitamin E: 0.2 mg

Recipe from Jennifer Raymond, found in Patricia Bertron’s book, Healthy Eating for Life to Prevent and Treat Diabetes

Guacamole

I know it sounds strange adding Peas to Guacamole, however, it’s delicious and adds so much nutrition!  TRY IT before you decide.

Guacamole

Directions                    Makes 2 1/2 cups

1 cup frozen green peas                     1 ripe avocado, peeled                       1/2 cup mild salsa
1 clove garlic, minced                         1 scallion, minced (optional)              juice of 1 lemon
1/2 teaspoon cumin                            1 tablespoon fresh cilantro, chopped (optional)
salt and pepper, to taste

Thaw peas. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor or vitamix.

Mix in salsa, garlic, scallion (if using), lemon juice, cumin, and cilantro (if using.) Add salt and pepper to taste.

Nutrition Information

Per 1/2-cup serving:

Calories: 76; Fat: 4.4 g;  Saturated Fat: .6 g;  Calories from Fat: 96.8%;  Cholesterol: 0 mg

Protein: 2.4 g;  Carbohydrates: 8.4 g;  Sugar: 2.2 g;  Fiber: 3.2 g;  Sodium: 472 mg;
Calcium: 22 mg;  Iron: 1 mg;  Vitamin C: 7.2 mg;  Beta-Carotene: 380 mcg
Vitamin E: .8 mg

From The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal Barnard

Jicama Salad

 

Jicama Salad~ Saladmaster Machine!

1 Jicama #2 cone                                              cilantro, to taste                                                               ¼ Red onion #4 cone

1 peppers                                                            3 roma Tomatoes                                                             6 Radishes   #4 cone

1 cup Corn, frozen                                           1 can black beans                                                             2 Lime

1 can mild green chilies

 

Mix all ingredients and enjoy!

Black Bean Spread

This is delicious on the Tacos to ad flavor and depth.

Black Bean Spread

This simple bean dip is versatile and virtually fat-free. Keeping your fat intake low is crucial for keeping hormone levels within healthy limits to lower breast and prostate cancer risk. Add cumin to this recipe for added flavor and antioxidants. Enjoy this dip on crackers, raw vegetables, or as a sandwich spread.

Directions                   Makes 6 servings

1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups of cooked beans
1 cup salsa
1/2 teaspoon ground cumin (optional)

Combine beans and salsa in a food processor or blender and process until smooth. Add cumin, if using

Nutrition Information

Per serving (1/6 of recipe):

81 Calories, 0.4 g Fat, 0.1 g Saturated Fat, 4.2% Calories from Fat, 0 mg Cholesterol, 4.7 g Protein, 15.4 g Carbohydrate, 2.7 g Sugar, 3.8 g Fiber, 280 mg Sodium, 47 mg Calcium, 1.6 mg Iron, 6.4 mg Vitamin C, 172 mcg Beta-Carotene, 0.6 mg Vitamin

Tempeh Tacos

 

Tempeh Tacos

1 package Tempeh                             ½ onion                                               2 cloves garlic
1 tomato                                             Serrano Peppers                                 4 – 6 Mushrooms
Taco Seasoning                                   taco shells                                           Spinach
tomato diced                                       onion                                                   Salsa

Preheat skillet and sauté garlic, onion, peppers and mushrooms.  Add tempeh and taco seasoning mix.

Use the spinach in replacement of lettuce.

Polenta crusted salmon

Let’s face it… the entire class was a favorite!

Polenta crusted salmon

Ingredients:

  • 4oz Salmon
  • polenta
  • salt and pepper to taste.

In a flat plate pour ½ cup of polenta, season the Salmon with salt and pepper and coat it with the polenta. Warm 1 tbs of olive oil in a skillet, set the salmon in and cook for approx. 3 to 5 minutes on each side.

Tuscan bean salad

This was another Class favorite!

Light, Refreshing and great for your body!

 

Ingredients:

  • 2 cups arugula greens,
  • 1 can Kidney beans (rinsed),
  • Cucumber – #4
  • Radish #4
  • ¼ red onions #4
  • 5 cherry tomatoes

In a large bowl add all the ingredients and mix with dressing.

  

Dressing:

  • 1tbs white vinegar
  • 1tbs agave
  • ¾ tsp lemon juice
  • salt and pepper to taste