Healthy Recipes For Your Soul
Notes: Eating a mango a day is not only delicious, but very fulfilling and have many benefits, such as Vitamin A, fiber, pectin, and Vitamin C, Lower Cholesterol, Helps digestions and elimination. It protects against colon cancer, breast, leukemia and prostate cancers. Breaks down protein. Keep your immune system healthy and strong. It also improves your memory.
A handful of nuts and seeds a day give you enough vitamins, minerals and fats, all of which works together to affect your heart, brain and your waistline.
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Breakfast: Sausage, Egg & Cheese Breakfast Sandwich, 1
Serving Fresh Blueberries, 1 Glass of Juice, 1 Glass of Water, Handful of Nuts
Sausage, Egg & Cheese Breakfast Sandwich
1 vegetarian breakfast sausage
Follow your heart Vegan Egg
1 Slice Vegan Cheese
1 English Muffin, toasted
Directions:
Toast English Muffin and slice in half. Follow directions for vegan egg. Layer everything one half of the muffin and top with the other half. Enjoy!
Lunch: 1 Large Mango ( Eat the peelings also) & 1 glass of water.
Dinner: Two Beans Nacho, Mexican Corn Salad, 1 Serving of Fruit
Two Beans Nachos
Serves 6
1 ( 15 oz.) Black beans
1 Cup Plum Tomatoes
Green Onions
16 oz. Refried Pinto Beans
1/2 Cup Yellow Onion
2 Tbsp. Taco Seasoning
2 tsp. Olive oil, Extra Virgin
13 oz. White Corn Tortilla Chips
8 oz. Vegan Cheddar Jack Cheese
2 Tbsp. Mild Salsa
1 cup of Black olives
Directions:
Preheat oven to 400*
Line a large baking sheet with aluminum foil. Arrange the tortilla chips on the tray. Heat olive oil in a large non-stick pan. Add onions and cook over medium heat for 5 minutes, stirring occasionally. Stir in refried beans, salsa, and taco seasoning. Cook over medium heat for 2 minutes. Add the refried beans mixture to the tortilla chips as the first layer, leaving the outside chips along the four sides clean. Add the black beans as the next layer over the refried beans. Add the tomatoes and olives. Top with cheese, including the end chips. Bake for 7-10 minutes. Nacho are done when cheese is melted.
Corn Salad
1/4 cup Cilantro
3 Cans Yellow Corn
2 Green Onions
1/2 cup Vegan Mayo
2 tsp. Chilli and Lime Seasoning
Sea Salt & Pepper
Drain corn, and pour into a large mixing bowl. Then stir in the remaining ingredients. Taste and adjust seasoning. Keep in the fridge until ready to serve. Enjoy!
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Breakfast: BLT, Mango, 1 Glass Juice, 1 Glass Water, Handful of Nuts
BLT
4 Strips Vegetarian Bacon
4 slices of Tomato
Lettuce
Vegan mayo
2 Slices Whole Wheat Bread
Prepare sandwich, and place it on a griller or small nonstick skillet. Let brown on both sides.
Lunch: Peanut Butter or Almond Butter & Jelly Sandwich, 1 Glass of Water, 1 Serving of Fruit.
Dinner: Honey beef strips, Yellow rice, 1 Glass Crystal light drink mix or water.
Honey Beef Strips
Serves 6
1/3 c Honey
1/4 c Packed brown sugar
1/4 c Soy sauce
1/4 Worcestershire sauce
2 Cloves minced garlic
1 Bag meatless beef strips
2 tbsp. vegetable oil
2 tbsp. dairy free butter
1 medium onion
Instructions:
In a medium bowl, whisk together honey, brown sugar, soy sauce, Worcestershire sauce and garlic and onion. Pour into a large zip top bag. Add beef strips and refrigerate for 2 to 4 hours. Heat vegetable oil and 2 tablespoons butter in a cast iron pan over medium heat. Add beef. You will need to cook in two batches to prevent crowding the pan. Cook until seared on all sides. Remove from pan.
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Breakfast: 2 Oatmeal Patties, 1 Serving of fruit, Handful of nuts, 1 Glass of juice, 1 Glass water
Oatmeal Patties
2 c. Oatmeal or more
1 Small onion, chopped
1 tbsp. Sage
1/4 t. Lemon pepper seasoning
4 dash garlic powder
Small can of mushroom soup
Tomato paste for color
Instructions:
Mix all ingredients together, and drop by tablespoon size in a heated oil skillet. press into patties. Brown on one side. Turn over on other side and brown. Place in oven and cook for 20 minutes on 400 degrees.
Lunch: 1 Large Mango, 1 Glass water
Dinner: Grilled Veggie burger, Sweet potato fries.
Grilled Veggie Burger
Veggie patties
vegan mayo
Mustard
Vegan cheese
Lettuce
Tomatoes
Whole wheat buns
Place veggie patties on griller until brown. Layer sandwich. Enjoy!
Sweet Potato fries (purchase from store and bake in oven).
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Breakfast: Loaded Omelet, Handful of Nuts, Juice & Water
Loaded Omelet
Follow Your Heart Vegan Egg
Bacon bits ( Imitation)
Vegetarian Sausage
Vegan shredded cheese
Sea salt & pepper
Instructions:
Brown sausage according to directions. Crumble up sausage. Cook egg in non-stick skillet according to directions. Let egg set and then, place other ingredients on top. Use a large spatula to flip over half of the omelet on top of the bottom part. Let omelet finish cooking and lightly brown. Enjoy!
Lunch: 1 Large Mango, 1 Glass of water
Dinner: Stuff Potato, Tomato Chickpea Salad
Stuff Potato
4 Medium Potatoes
1 lb. Broccoli Florets
1 cup Diary free butter
8 oz. bag shredded cheese
1/2 t. Sea salt
1/2 t. Black pepper
1/2 t. Garlic powder
1/2 t. Onion powder
Instructions:
Baked the potatoes. Place broccoli in a roasting pan. Melt 1/2 c. of butter and pour over broccoli. Sprinkle sea salt, pepper, garlic powder and onion powder over broccoli. mix all the ingredients together with your hands (clean). Place in the oven on 485 degrees. Stir at least one time, after broccoli has cooked for about 15 minutes. Continue cooking until tender. Split the potatoes in half, and scoop out the inside and put in a medium size bowl. Place the shells on a sheet pan. Chop up the broccoli and pour on potatoes. Put half of the cheese and rest of the butter in. Sprinkle salt, pepper. garlic powder, and onion powder over it. Slightly mix together and spoon back into potato shells. Sprinkle rest of the cheese on top. Place in the over and let cook until cheese melts on 400 degrees.
Tomato Chickpea Salad
4 servings
For the salad:
1(15) can Chickpeas, drained and rinsed
Sea salt
2 teaspoons ground cumin
2 pints cherry tomatoes, halved
1/4 cup chopped fresh parsley leaves
For the vinaigrette:
2 tablespoon olive oil
1 tablespoon Italian dressing
1 t. minced shallot
Sea salt
Black pepper
Heat the oil in a large skillet over medium heat until shimmering. Add the beans and spread out into a single layer. Cook without stirring until lightly browned on the bottom, 4 minutes. Stir, add a pinch of salt, and spread the beans out again. Cook for 2 minutes, spread out again until golden brown.
Remove from heat, add cumin, and toss to coat. While the chickpeas are cooking , make the vinaigrette.
Whisk the oil, dressing, shallot, a pinch of salt and pepper in a large bowl. Add the chickpeas, tomatoes, and parsley to the vinaigrette. Toss together. Add more seasoning if needed.
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Breakfast: Peanut butter & banana on whole wheat bread, 1 serving fruit, handful of nuts, 1 glass of juice, 1 glass of water.
Lunch: Chicken salad lettuce wrap, 1 Large Mango, 1 glass water.
Chicken salad lettuce wrap
Meatless chicken strips
Vegan mayo
1 Tablespoon celery seeds
1 Red bell pepper
1/4 cup olive
Seasoning salt
Place chicken strips in roasting pan. Pour olive oil on top and sprinkle seasoning salt on. Cook until tender. Chop up the chicken and mix in celery seeds and bell pepper. Mix desire mayo in. Spoon the chicken mixture into individual lettuce leaves. Enjoy!
Dinner: Spaghetti & Meatballs, Cheese bread
Spaghetti & Meatballs
1 lb. box spaghetti pasta
1 bag meatless meatballs
24 oz. spaghetti sauce
Instructions:
Cook meatball according to directions. Follow direction for the spaghetti pasta. Heat spaghetti sauce in a medium pot. Dump spaghetti pasta and meatballs in the sauce and stir. Serve immediately,
Cheese Bread
1 pound soft French bread, split in half
1 stick Vegan butter
4 cloves garlic, finely chopped
3 tbsp. chopped fresh flat-leaf parsley leaves
3/4 t. dried oregano
2 tbsp. olive
1 1/2 t. Sea Salt
2 tbsp. extra virgin olive oil
12 oz. Vegan Mozzarella cheese, grated
3 oz. Vegan Parmesan, grated
Heat oven to 425*F. Place bread cut side up on a lightly oil baking sheet. Melt the butter in small saucepan over medium heat. Add the garlic and cook, about 2 minutes; let cool. Add the parsley, oregano, and teaspoon salt. Brush the mixture onto the bread. Bake until the edges of the bread are crisp, 6-7 minutes. Remove from the oven. Sprinkle the Mozzarella cheese and parmesan on the bread. Broil on high until the cheese is golden brown and bubbly. Enjoy!
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Breakfast: Ham and Cheese Quesadillas, 1 Apple, sliced, handful of nuts, juice
Ham & Cheese Quesadillas
2 flour tortilla shells
1 T vegan butter
a few spinach leaves
1/2 cup veggie ham, diced
1/2 cup vegan cheddar cheese, grated
Instructions:
Melt butter in a skillet over medium heat. Lay one tortilla shell to skillet. Sprinkle grated cheese on tortilla. Sprinkle diced ham and spinach leaves over cheese layer. Add layer of cheese. Top with remaining tortilla. As soon as the bottom tortilla is golden brown, flip the whole quesadilla over. Continue cooking until the other side is golden brown. Remove from the skillet and cut into wedges. Enjoy!
Lunch: BLT Pasta salad, 1 large mango, 1 glass of water
BLT Pasta Salad
2-1/2 cup uncooked bow tie pasta
6 cup torn romaine lettuce
1 medium tomato, diced
1 cup imitation bacon bits
1/2 cup vegan mayo
1 tbsp. barbecue sauce
1/4 t. pepper
Cook pasta according to directions. Drain. Then rinsed pasta under cold water. In a large bowl, combine the romaine lettuce. Mix the mayo and barbecue sauce over the top and toss to coat evenly.
Dinner: Roasted Cabbage and Sausage
Roasted Cabbage
1 bag raw slaw mix
1 large onion, sliced into strips
2 tbsp. garlic powder
1/2 cup olive oil
1 tbsp. sea salt
1 tbsp. black pepper
1 package 12oz. smoked veggie sausage
Instructions:
Place all ingredients in a roasting pan, except veggie sausage. With clean hands, mix well. Place in oven, and roast on 485* degrees. Stir occasionally until tender. remove from oven. Cook sausage according to directions on package. Slice the sausage up and mix in with the cabbage. Serve immediately.
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Breakfast: Raisin bran cereal with Almond milk, handful of Pistachios, small bowl of watermelon.
Lunch: Tomato sandwich, Mandarin orange pretzel dessert
Tomato Sandwich
4 slices Tomatoes
Vegan mayo
2 slices whole wheat bread
Sea salt & pepper
Spread mayo on each slice of bread. Lay the tomatoes on one slice and sprinkle salt and pepper on top. Cover with other slice of bread. Slice in half.
Mandarin Orange Pretzel Dessert
(Make the night before)
Crust:
2 cups rushed pretzels
3 tbsp. sugar
3/4 cup Vegan
Filling:
8 oz. Vegan cream cheese
1 cup granulated sugar
8 oz. whipped topping, thawed
Topping:
1 box ( 3 ounce) orange gelatin
1 cup boiling water
1 cup cold water
1 can (10 ounce) mandarin oranges, drained
Directions:
Preheat oven to 350. Coat a 9x13 baking dish with nonstick spray. In a medium bowl, mix together the pretzels, sugar, and butter. Press evenly into the bottom of the prepared baking dish. Bake for 15 minutes, or until mixture islightly toasted. Set aside to cool completely. Ina medium bowl, beat the cream cheese and sugar with handheld mixer. Fold in the whipped topping until thoroughly combined. Spread evenly over the cooled pretzel layer, making sure it goes completely to the edges. Refrigerate until set, about 40 minutes. In a another medium bowl, whisk together the orange gelatin powder with boiling water. Stir until dissolved. Then whisk in 1 cup of cold water. Gently mix in the mandarin orange slices. Pour mixture over the cooled cream cheese layer. Refrigerate until completely chilled and set, at least 3 hours or overnight. Enjoy!
Dinner: Chicken Fajitas, Roasted Corn on cob, Large Mango
Chicken Fajitas
Serves 8
8 Whole wheat flour tortillas
1 Bag Veggie Chicken Strips
3 Bell peppers red, yellow, green
1 Medium onion
1 tsp. Cumin powder
1 tsp. Garlic powder
2 tsp. Paprika
Sea salt and pepper
1 Tbsp. Olive oil
Instructions:
Preheat oven to 400*F. Cut onions and peppers into 3-4 inch pieces. Place peppers, onions and chicken onto a baking sheet. Sprinkle on cumin, garlic, salt and pepper. Drizzle oil across the pan, use tongs to toss together. Bake for 15 minutes. Remove from oven. Place tortillas on another baking sheet and bake for 5 minutes. Remove from oven. Serve immediately!
Roasted Corn on cob
8 Small corn on cob
Vegan butter
sea salt and pepper
Rub each piece of corn with butter and sprinkle salt and pepper on each. Place in roasting pan and bake on 485*F until tender. Turn over on the other side doing the baking process. remove from oven. Enjoy!
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