• flaxseed meal for egg substitute

    flaxseed meal for egg substitute

    Flaxseed meal is an excellent substitute for eggs in baked goods. Recently, I was making whole grain banana and pumpkin bread for holiday gifts and was out of eggs.  I subsituted flaxseed meal for the eggs and it was delicious and ended up being 100% vegan too.  flax-seed-egg-replacer-2

    For each egg, combine  1 tablespoon flaxseed meal in 3 tablespoons of water, mix and allow to sit for about  5 minutes until thickens. Add to recipe for an egg substitute.

    Bob’s Red Mill flaxseed meal is one of my favorites.  Available at health food stores, Trader Joe’s, Whole Foods and most grocery stores. Be sure to refrigerate once packaged is open.

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  • favorite cucumber green smoothie

    favorite cucumber green smoothie

    Favorite new green smoothie with a beautiful color.  Perfect for breakfast in the morning or an afternoon snack.  Packed with cancer fighting anti-oxidants and phytochemicals, 4 fruits and vegetables AND  omega-3 essential fatty acids.img_2285-2

    Ingredients:

    • 1/2 cup chopped pineapple
    • 1/2 chopped organic Granny Smith apple
    • 1/2 cup chopped cucumber
    • 1/2 frozen banana
    • 2 cups baby leaf spinach
    • 1 tablespoon ground flaxseed meal
    • 1 teaspoon maca powder
    • 1 cup water

    Blend well until smooth.  Add water as needed for desired consistency.  Enjoy! 

  • spring mix & chickpeas with toasted sunflower seeds flatbread 

    spring mix & chickpeas with toasted sunflower seeds flatbread 

    Try this simple and refreshing wrap for lunch or dinner. 

    What you will need:

    • Spring mix -about 2 cups 
    • Chick peas – 1/2 cup 
    • Chopped tomato – 1 small tomato or 1/2 of large 
    • Toasted sunflower seeds *- 1 tablespoon 
    • Balsamic Vinegar as desired 
    • Fresh lemon – juice of lemon wedges 
    • Salt & Pepper to taste 
    • Whole grain wrap 

    Toss first 3 ingredients gently in a mixing bowl.  Add toasted sunflower seeds, lemon juice and balsamic vinegar to desired taste. Add salt & pepper.  Slightly toast flat bread for a few minutes until crisp at 350 degrees in the oven. Cut flat bread into 4 slices and top with salad mixture and enjoy! 

    *to toast sunflower seeds- toss raw sunflower seeds in a single layer every 15-20 seconds gently in a small pan on medium heat for 1-2 minutes. Remove when seeds turn a light brown and have a delicious roasted aromatic smell. 


  • favorite whole grain flatbread 

    favorite whole grain flatbread 

    I recently came across this delicious Middle Eastern flatbread from Bonterra Market, located in Egg Harbor Township, N.J.  I have used it for wraps, as a base for homemade pizza and also just toasted plain on the side of a salad or for dipping with hummus.

    What I like about it:

    • Whole wheat ingredients
    • Minimal number of ingredients 
    • Can pronounce all of the ingredients
    • The taste
    • Variety of uses
    • Can be frozen 
    • The price ($2.79 for 4 large flatbreads)
    • Passed the 3 kids tastebuds taste 

      Flatbreads and tortilla wraps are great for sandwiches, soups and salads, but so many have lots of unhealthy ingredients. Give this one a try. When choosing a flatbread or tortilla wrap look for one with whole wheat or whole grain as main ingredient and just a few other ingredients that  you can pronounce. 

    • june tip: swap in almond milk

      june tip: swap in almond milk

      This month, if you have not tried almond milk, give it a shot.  My favorite almond milk is Califia Farms Pure Vanilla Almond Milk.  It is very creamy with a subtle sweetness and only has 3 grams of sugar for 8 ounces.  It is also non GMO verified and carrageenan free. The safety of carrageenan has been questioned over the years so while the debate continues I prefer to play it safe and avoid it.almonds

      Why swap in plant-based milk? Cow’s milk has  been linked to elevated body inflammation, mucous production and digestive issues.  Research has shown that animal dairy has little or no benefit for bones. Regardless of all of the controversy surrounding dairy, I personally feel better when I am dairy-free and that is enough proof for me.

      So for the month of June, try almond milk with your steel cut oatmeal or add it to a fruit smoothie and consider the brand Califia.

    • vegan french fries & friends

      vegan french fries & friends

      Last night I was hanging out with some friends and their families at a local place, Smitty’s Clam Bar.  I arrived late and everyone had already eaten.   I was encouraged to order something even though everyone had finished eating, so I decided to go with the Manhattan Clam Chowder and some fries.  My friend’s daughter, Jaime visiting from California, started mocking me in a fun way that the Vegan had ordered “vegan french fries” with a “twist of salt” as I added salt to my fries.   I thought this was hilarious.  smittys

       Such an interesting experience following a plant-based eating lifestyle and hearing the jokes from friends and family about my food choices.  I just laugh along with everyone and enjoy the fried salty food. The fries were delicious and better yet the connecting and laughing with friends was even better.
      friend smittys