Category Archives: Recipes

Green Smoothie Recipe

I have read a lot about drinking “green” smoothies. They are supposed to help you drink your daily recommended amount of fruits and vegetables. I have seen people at my work drink them and always thought they looked dreadful and the ingredient list seemed like something I probably couldn’t stomach. However, over the last couple of months I have read a lot about them and the benefits they bring to the body. As a vegetarian, I generally eat a lot of fruits and vegetables along with other things such as nuts, tempeh, seitan, and a bit of tofu. I don’t think I eat enough fruits and vegetables. So I found a great little iPhone app for making smoothies: Green Smoothie. The app was developed by:    There are actually a lot of wonderful informative websites dedicated to green smoothies. Hit up Google and read all about them. Today was my first day in the green smoothie arena and here is what I made (recipe is below the photos):

Strawberry Field - Green Smoothie

Strawberry Field – Green Smoothie

Strawberry Field – Green Smoothie  Thank you to the Raw Family website & iPhone app for this one.
1 Banana
8 Romaine Lettuce Leaves
2 Cups of Water
1 Cup of Strawberries
1 Handful of Blueberries (optional – I added that part myself 🙂
Blend very well and enjoy!
It is actually very tasty and I think I may have another one later this afternoon. I’ll post more recipes as I find them and experiment. Additionally, this exact recipe made 3 1/2 8 oz cups, but I have already finished almost the entire pitcher because it is about as filling as my standard EggBeaters and fruit breakfast. This recipe has about 225 – 250 calories.
Green Smoothie - Strawberry Field

Green Smoothie – Strawberry Field

Mango Strawberry Smoothie

Thank you to one of my new-found favorite foodie sites for this refreshing treat and allowing me to share the recipe here!

Check out other delights

This smoothie is delectable especially in the warm summer that has suddenly roared into town. I hope you’ll give it a try!

The Recipe

Mango Strawberry Smoothie

1 very ripe mango

1 handful of strawberries, stems cut off and washed

2 bananas

1/2 cup orange juice

1/2 cup of oat milk (I tried almond milk and it was great!)

Dash of good quality vanilla (extract or from the pod)

1/2 cup of ice cubes (or about 4-5 large ice cubes)

Mix the fruit and the oat milk in the blender until smooth and creamy. Add the vanilla, a little bit at a time to taste. Add the ice and smooth until the pieces of ice are too small to see.

Pour into a glass and serve with a strawberry!

Citrus and Avocado Salad

I am not a fan of Brussels sprouts (or is it Brussel sprouts — no s on the end?) Either way, with this delicious salad I have gone to the dark side, and like with asparagus, I now enjoy this once-forbidden food. Also, keenly noted the B is capitalized in my spell-checker. Anyway, on to the recipe!

Delightful recipe and mouthwatering photo from SELF Magazine.


  • 8 Brussels sprouts
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • Juice of 1/2 blood orange
  • Juice of 1/2 lemon
  • 3 heaping handfuls arugula
  • 2 avocados, cut into cubes
  • 1 1/2 blood oranges, peeled and cut into 1-inch pieces
  • 1/2 cup tamari almonds (found at Whole Foods Market), chopped


  1. In a medium pot, bring 2 cups water to a boil. Blanch Brussels sprouts 30 seconds; drain and rinse with cold water; let cool; grate. In a sealable jar, combine oil, vinegar and citrus juices; seal; shake dressing. In a bowl, toss Brussels sprouts with arugula, avocado, orange pieces and dressing; season with salt and pepper. Divide among 6 bowls; garnish with almonds.

The skinny

232 calories, 17 g fat (2 g saturated), 18 g carbs, 7 g fiber, 6 g protein


Marinade Recipes for Vegetable Kabobs


Time for summer BBQ grilling!! Dinner outdoors is wonderful and delicious. Try one of these marinades to liven up your vegetable kabobs!

Polynesian style:

1 can of crushed pineapple

4 tablespoons of soy sauce

2 tablespoons of blackstrap molasses

1/8 teaspoon of red-pepper flakes (or to taste – hot, hot, hot!)

Mix all ingredients together in a bag and refrigerate for approximately 2 to 4 hours.

Another good marinade for grilling or oven is:

Lebanese Style:

Ingredients for Marinade:

1/3 cup of wine vinegar

2/3 cup of olive oil

1/3 cup of lemon juice

2 teaspoons of thyme

1 teaspoon of black pepper

3 bay leaves

1 teaspoon salt

3 cloves of crushed garlic

Mix ingredients in a large ziplock bag or bowl with a lid and refrigerate for about 2 hours. Add vegetables for another 2 hours and place on skewers. Drizzle leftover marinade over veggies for grilling.

I enjoy a mixture of veggies on my Kabobs: multi-colored peppers, purple onions, Cipollini onions, mushrooms, fingerling potatoes, zucchini, yellow squash, and tomatoes.


Vegetarian Side Dish – Tasty Carrot & Snap Pea Medley

Photo courtesy of

I made a light, refreshing side dish for lunch yesterday that was quick and easy. The recipe came from one of my favorite cookbooks, The Essential Vegetarian Cookbook, by Murdoch – Bay Books. I stumbled upon the book at a small eclectic bookstore in my town and so glad I found it.

4 oz carrots

4 oz sugar snap peas

2 oz butter (vegan substitute: veggie spread or vegetable oil)

2 cloves garlic, crushed (or a tsp. or crushed from jar)

1 tablespoon lime juice (and rind from one lime to make zest for garnish)

1/2 teaspoon soft brown sugar

1. Peel the carrots and slice into thin diagonal slices. Wash and string the sugar snap peas. Heat the butter in a large frying pan. Add the garlic, cook over low heat for 1 minute. Add the lime juice and sugar. Cook, stirring over low heat, until the sugar has dissolved.

2. Add the carrots and peas and cook over medium heat for 2 – 3 minutes or until just cooked. Serve hot. Garnish with lime zest.

3. To make the lime zest, peel lime rind into long strips using a vegetable peeler. Remove all white pith. Cut into long strips with a sharp knife.

NOTE: Snow peas or green beans are a great substitute for snap peas. Baby carrots also make an attractive addition to this recipe. Leave a portion of the green tops on if limes are unavailable. This dish can be adapted to make a light salad – replace butter with 2 tablespoons of olive oil, cook according to recipe. Cool to room temperature and sprinkle with finely chopped cashews or toasted pine nuts.



Breakfast Recipe – Vegetarian Oatmeal

I love to eat breakfast to give me energy for the morning hours. Even if I think I am not hungry, I still eat a little bit of oatmeal. Within the first couple bites, my body indeed recognizes that it needs the nourishment to begin the day and even out my blood-sugar and protein levels in my body. For a quick, easy breakfast I recommend the following oatmeal dish.

From the Engine 2 Diet, by Rip Esselstyn (the Texas Firefighter who rocked his firehouse with a healthy eating make-over!)

E2 Hot Lap Bowl

1 cup of uncooked hot cereal (steel-cut oats, oatmeal, something delicious)

1 tablespoon of ground flaxseed meal

2 tablespoons of raisins or dried cranberries (I have found dried currants in the raisin section – delicious!)

1 banana, sliced

1/2 cup of fresh fruit (frozen if necessary)

1/2 cup of soy milk (I prefer almond milk myself)

1/2 handful of walnuts (or whatever you prefer – slivered almonds or pecans are tasty)

Cook the cereal (oats) according to the directions with flaxseed meal, raisins, banana, and fruit. Drizzle with the soy/almond milk and nuts. Enjoy!

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Vegetarian Pasta Sauce – Fight Spinal Inflammation!


I made a very delicious ** mostly ** homemade pasta sauce tonight. Eating a vegetarian, mainly vegan, diet has really helped me feel less pain and fatigue with my Multiple Sclerosis and Syringomyelia. I like to believe it helps cut down the inflammation that I feel in my spine, neck, and body. The pasta sauce I made this evening is hearty and could actually be a meal on its own, but I like to make veggie pasta noodles to go with it.

To make the sauce:

One jar of sweet red pepper & basil marinara

One bag of Morning Star Meal Starter Crumbles

Two sweet, red bell peppers

One (or two, if you like) Maui sweet onion

1/4 cup of sun-dried tomatoes

3 on-the-vine-ripened tomatoes (or two cans of petite-cut or diced tomatoes)

1 clove of fresh garlic, minced or very finely chopped

Basil & Oregano to taste – approximately 1 tablespoon of each

Chop the sun-dried tomatoes, onions, red peppers, and garlic. Mix all ingredients together and simmer for about one hour. IF you are in a hurry, simmer until hot or pasta noodles are done. Since it’s meatless, it doesn’t really matter. The longer the simmer, the better the flavor though.

I use the jar of store-bought sauce and Morning Star Meal Starter to get me going. I love the flavor of the sweet red bell pepper sauce – yummmmm. So really, you could say that I’m just enhancing store bought sauce and it’s not really homemade. But what the hay! It’s so good with the sun-dried tomatoes and the other goodies. The Meal Starter really makes the sauce hearty and filling.

Hint, Target sells a mini, electric Proctor-Silex food chopper that holds just about 12 oz. I use it to chop the sun-driend tomatoes, peppers and onions for the sauce. Makes them juicy and blend in a little better. (Also a great little mixer for homemade guacamole.)

Enjoy your sauce. Enjoy your life, with Multiple Sclerosis or Syringomyelia, with less inflammation.



Ingest This

ImageI had a lumbar puncture yesterday. Prior to the procedure the doctor requested a blood test: Total Serum Protein test. Mine was very low. I don’t know what the actual Albumin or Globulin numbers were, simply that the overall number came back significantly low. I’m a vegan, but my B12 is normal (900 pg/mL) and a normal B12 is 200-900 so I am totally good there. Usually a vegan will have low B12. So I’m a slight concerned with the protein being low. That could signal a sign of liver or blood issues. And with sudden (sudden being last many months) onset of muscle weakness, I have no idea what to think.

Diet-wise, I have been eating complex carbs to sustain fullness such as oatmeal with currants for breakfast, sweet potatoes and veggies for lunch, and a mix of BBQ grilled veggie kabobs for dinner with about two or three side dishes. I try to make a summer-squash risotto or something of the like as a side dish to keep my palate from DYING.

A delightful green bean medley to try: freshly boiled green beans, sauteed in a drip of olive oil, with slivered almonds, a dozen small, sweet pearl onions, chopped sweet red, orange, and yellow bell pepper, and a dash of seasoning peppers and garlic salt. Saute for about five or six minutes and oh my gosh, you will have a nice spruced up side of greens!

How about a side of salsa to go with your Ak-Mak crackers? Fresh corn is better, but if you don’t have any cobs, go with: One can of sweet corn, two delicious ripe avocados diced into tiny pieces, one sweet on-the-vine tomato (or a can of petite diced tomatoes), one lime, two long green onions, one freshly minced clove of garlic, one fresh diced mango, a sprig of cilantro diced, and seasoning salt/pepper to taste. Chop everything up, except the lime. Mix it all together and then squeeze the lime juice over the top. Mix again, taste for lime flavoring. Add more if needed. So refreshing. I eat it with Ak-Mak crackers or sometimes with just a spoon.