*I sometimes use diced tomatoes instead of stewed. Add seasonings if you don’t use a flavored variety.

NOTES: This Italian-inspired, meal-in-a-pot is rich in fiber-filled ingredients, like beans and vegetables. It’s a tasty vitamin- packed, meatless meal that cooks in no time, especially if you use leftover pasta. Sprinkle with Parmesan cheese and serve with a slice of bread and a salad

I’m always on the hunt for new dip ideas. This was an experiment I am quite pleased with. It is quick, filling and delicious, not to mention healthy!

4 or 5 cans rinsed beans (e.g. dark red, black, white, chickpea, and kidney)
1 mango, diced into small pieces…

1 3/4 c Filtered water or vegetable stock
1 c Couscous, medium size, toasted…

Delicious Smoothie with protein from kale

This is a great quick meal. To make the sauce richer, use more soy milk and less water.

Sometimes I also add a bit of curry paste dissolved in hot water.

Use other vegetables as desired in this salad. Small broccoli florets are a nice addition. Nasoya makes a fat free mayonnaise that may also be used in this recipe. It can be found in most natural food stores.

An easy couscous recipe with peppers, potatoes, and peas

Source: Vibrant Life Magazine/Oct.

My garden is bursting with zucchini and basil right now, so I thought I’d share a favorite recipe. I’m not sure where it came from, I think a magazine. I jotted it down on a post-it and it became something the whole family loves.

This recipe was adapted from “Tofu Cookery” by Louise Hagler. The oil has been omitted from an otherwise wonderful recipe and the quantity of tofu changed for convenience.

I like creamy salad dressings that seem full of fat so since we can’t have that “fat” (nasty word)–here is my salad dressing:

This stew was inspired by a vacation—it was time to clear out the fridge, stoke up on immune boosting beta-carotene and have leftovers in the freezer upon our return home.