Doctors and Plant-Based Nutrition
Check out Dr. Oz, Dr. Barnard, and Dr. Ornish promoting the plant-based lifestyle in order to lose weight and cure cancer, heart disease, and diabetes!
Protein = 97% of Americans Get Too Much!
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Significantly Decrease Your Breast Cancer Risk! |
Basic items to keep in your fridge, freezer, and pantry:
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Canned:
Black Beans Pinto Beans “Refried” beans (vegetarian) Garbanzo beans Kidney Beans White Beans Veggie stock Stewed Tomatoes Tomato Sauce Coconut Milk Dried Spices: Sea Salt Pepper Cumin Red (Cayenne) Pepper Garlic Powder Onion Powder Curry Powder Thyme Oregano Commercial Foods Amy’s soups and frozen foods - http://www.amyskitchen.com/products/product-result Braggs Live Foods - http://www.bragg.com/ Mary’s Gone Crackers - http://www.marysgonecrackers.com/ Earth Balance butter - http://www.earthbalancenatural.com/ |
Frozen:
Corn Pre-Cooked Brown Rice Corn tortillas Veggie Burgers (Dr. Praegers California or Amy’s Vegan Burgers) Broccoli and other favorite veggies Shelled Edamame Fridge/pantry Braggs Amino Acids (or Tamari or Soy Sauce) Sriracha Corn tortillas Whole wheat pasta Toasted Sesame Oil Olive Oil Nuts and seeds Dried Fruit (with no added sugar like apricots, raisins, dates, prunes) Peanut Butter Almond Butter Non-dairy Milk (such as almond, soy, rice, coconut, oat, or hemp milk) Quinoa Brown or wild Rice Fresh Foods - Don't forget to keep lots of fresh staple veggies and fruit in your refrigerator to make versatile stir fries, fajitas, salads and snacks! Broccoli Carrots Lettuce Spinach Cabbage Onions Mushrooms Bell pepper Apples |
Kimberly's Recommended Media
If you are interested in learning more about the science and evidence to back the benefits of a plant-based lifestyle, please consider giving these items a chance - they may spark your desire to strive for a higher quality of life and motivate you to make a lasting change to your daily lifestyle.
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This documentary "Eating" is the DVD that brought consciousness to a plant-based lifestyle. Above all else, I recommend this DVD.
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Check out what all the celebrities and public figures are talking about! This groundbreaking DVD is also available on Netflix streaming!
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This book is an amazing all-inclusive, comprehensive collection of clear, neutral scientific evidence and research regarding the correlation of food and diseases.
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This is a great plant-based cook book to start with. I still use mine!
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Favorite Veg Restaurants in the Portland-Metro Area
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WEST Side:
Sweet Lemon (100% vegan) Veggie Grill (100% vegan) Bambuza (vegan friendly) Sweat Pea Bakery (100% vegan) Petunia's Pies & Pastries (100% vegan and GF) Prasad (100% vegan) |
EAST Side:
Portobello (100% vegan) Blossoming Lotus (100% vegan) Prasad (100% vegan) Sonny Bowl (100% vegan food cart) Back to Eden (100% vegan and GF) The Sudra (100% vegan) Sweet Hereafter (100% vegan) Harlow (95% vegan) |
VARIOUS Locations:
Native Foods (100% vegan) CafeYumm (vegan friendly) Hot Lips Pizza (vegan friendly) Laughing Planet (vegan friendly) |
- Check out Happy Cow for tons of vegan, vegetarian, and veg friendly restaurants anywhere in the US and beyond!
- Also take a look at Northwest Veg, which is a non-profit in the Portland area supporting the plant-based community through education and fun filled events!
Kimberly's Favorite Recipes
CASHEW 'CHEESE'
1 cup Almond or Soy Milk (or other non-dairy milk that is unsweetened and with no vanilla)
1/2 cup Nutritional Yeast
2 tsp Salt
2 tsp Pepper
2 cup Cashews (soaked in water for 1 + hour, then drained)
1/2 cup Lemon Juice
2 tbsp Tahini or sesame seeds (optional)
1 tsp Onion Power
1 tsp Garlic Powder
1 tsp Paprika
To make it a bit spicy, you can add an jalapeño or two and even some red (cayenne) pepper to kick it up a few more notches!
Throw all ingredients in a food processor and blend until smooth which will probably take a couple of minutes. Adjust seasonings to desired taste!
You can use this creamy sauce for pretty much anything! Chip, cracker, or veggie dip; burritos, nachos; taco cheesy sauce; quesadilla sauce; etc…
TOFU AND MUSHROOM LETTUCE WRAPS WITH PEANUT SAUCE
(Serves 4 for appetizers or 2 for dinner)
This Asian style recipe is wonderfully pleasing to the palate with the sweet and spicy peanut sauce (and my “secret ingredient”), satisfying to your stomach with its hearty tofu and mushrooms, and exquisitely filled will micronutrient antioxidants from the garlic, ginger, and veggies. There are other fun options instead of lettuce wraps such as making this recipe into a bento bowl by adding extra rice or make it into a salad by adding chopped cabbage and/or lettuce!
There are three components to this recipe but it is easy to prepare because you can prep the fresh veggies and peanut sauce while the tofu & mushrooms are cooking.
Tofu & Mushrooms:
1 tbsp Toasted sesame oil
½ cup Veggie Stock
2 Garlic cloves (minced)
1 tsp Ginger (fresh grated or use ginger powder)
2 cups Tofu – organic firm or extra firm (cubed)
1-2 cups Shitake mushrooms (any other mushroom would work too)
Cook all ingredients above (except for the veggie stock) in a pan or wok on medium heat. Add the veggie stock to the mix once the contents start to stick to the pan and add as necessary to keep from sticking. Cook for 20-30 minutes and stir regularly.
Fresh Veggies:
2-3 Carrots (shredded)
1 White onion (minced)
½ cup Mint (fresh chopped) *this is my “secret ingredient”!
Easy Peanut Sauce:
¾ cup Peanut Butter (I like Adams chunky)
1-2 Tbsp Agave
1 Garlic clove (minced or use garlic powder)
¼ tsp Ginger powder (or fresh grated ginger)
2 tsp Lime juice
2-3 tsp Braggs Amino Acids (or tamari or soy sauce)
1 tsp Toasted sesame oil
1-2 tbsp Sriracha (Asian red hot sauce for desired spiciness)
1-2 tsp Red pepper flakes (for desired spiciness)
Simply mix all ingredients thoroughly in a bowl. To take your peanut sauce to the next level, you can add a ½ cup of coconut milk, 1 tbsp molasses, minced cilantro, and/or curry powder to the mix!
WRAP CONSTRUCTION:
1 cup Brown rice (I like Trader Joe’s organic frozen brown rice)
1 head of green leafy lettuce washed and separated
Mix fresh veggies and brown rice in a bowl and add half of the “Easy Peanut Sauce”. Use a lettuce leaf to roll up a spoon full of the Tofu & Mushroom mix and a spoonful of the Fresh Veggie mix. Dip your lettuce wrap in the remaining peanut sauce and enjoy!
This Asian style recipe is wonderfully pleasing to the palate with the sweet and spicy peanut sauce (and my “secret ingredient”), satisfying to your stomach with its hearty tofu and mushrooms, and exquisitely filled will micronutrient antioxidants from the garlic, ginger, and veggies. There are other fun options instead of lettuce wraps such as making this recipe into a bento bowl by adding extra rice or make it into a salad by adding chopped cabbage and/or lettuce!
There are three components to this recipe but it is easy to prepare because you can prep the fresh veggies and peanut sauce while the tofu & mushrooms are cooking.
Tofu & Mushrooms:
1 tbsp Toasted sesame oil
½ cup Veggie Stock
2 Garlic cloves (minced)
1 tsp Ginger (fresh grated or use ginger powder)
2 cups Tofu – organic firm or extra firm (cubed)
1-2 cups Shitake mushrooms (any other mushroom would work too)
Cook all ingredients above (except for the veggie stock) in a pan or wok on medium heat. Add the veggie stock to the mix once the contents start to stick to the pan and add as necessary to keep from sticking. Cook for 20-30 minutes and stir regularly.
Fresh Veggies:
2-3 Carrots (shredded)
1 White onion (minced)
½ cup Mint (fresh chopped) *this is my “secret ingredient”!
Easy Peanut Sauce:
¾ cup Peanut Butter (I like Adams chunky)
1-2 Tbsp Agave
1 Garlic clove (minced or use garlic powder)
¼ tsp Ginger powder (or fresh grated ginger)
2 tsp Lime juice
2-3 tsp Braggs Amino Acids (or tamari or soy sauce)
1 tsp Toasted sesame oil
1-2 tbsp Sriracha (Asian red hot sauce for desired spiciness)
1-2 tsp Red pepper flakes (for desired spiciness)
Simply mix all ingredients thoroughly in a bowl. To take your peanut sauce to the next level, you can add a ½ cup of coconut milk, 1 tbsp molasses, minced cilantro, and/or curry powder to the mix!
WRAP CONSTRUCTION:
1 cup Brown rice (I like Trader Joe’s organic frozen brown rice)
1 head of green leafy lettuce washed and separated
Mix fresh veggies and brown rice in a bowl and add half of the “Easy Peanut Sauce”. Use a lettuce leaf to roll up a spoon full of the Tofu & Mushroom mix and a spoonful of the Fresh Veggie mix. Dip your lettuce wrap in the remaining peanut sauce and enjoy!
COWGIRL SALSA
Fresh Version:
2-3 Tomatoes (chopped)
1-2 Avocados (chopped)
1 Onion (chopped)
1 Can Black Beans (rinsed and drained)
1 Cup Frozen Corn (thawed) (or fresh cooked corn stripped from the cob)
1-3 Jalapenos (minced)
2 Garlic cloves (minced)
1 Green or colored Bell Pepper (chopped)
¼ Cup Cilantro (minced)
¼ Cup Fresh Lime Juice
¼ Cup Fresh Lemon Juice
1 Tbsp Olive Oil (optional)
½ Tbsp Garlic Powder
1 Tbsp Onion Powder
2 Tsp Salt
2 Tsp Pepper
Easy Version:
1-2 Tub/Jar of your favorite Salsa
1 Can Black Beans (rinsed and drained)
1-2 Avocados (chopped)
1 Cup Frozen Corn (thawed)
1 Green or colored Bell Pepper (chopped)
¼ Cup Lime Juice
¼ Cup Lemon Juice
1 Tbsp Olive Oil (optional)
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
2 Tsp Salt
2 Tsp Pepper
Choose which version (fresh or easy version) you wish to use then simply mix all ingredients together in a large bowl. This dish is wonderful either by itself, on a bed of lettuce for a salad, used as a dip for chips, or a filling in a tortilla! This recipe is so great because it's wonderfully versatile!
Fresh Version:
2-3 Tomatoes (chopped)
1-2 Avocados (chopped)
1 Onion (chopped)
1 Can Black Beans (rinsed and drained)
1 Cup Frozen Corn (thawed) (or fresh cooked corn stripped from the cob)
1-3 Jalapenos (minced)
2 Garlic cloves (minced)
1 Green or colored Bell Pepper (chopped)
¼ Cup Cilantro (minced)
¼ Cup Fresh Lime Juice
¼ Cup Fresh Lemon Juice
1 Tbsp Olive Oil (optional)
½ Tbsp Garlic Powder
1 Tbsp Onion Powder
2 Tsp Salt
2 Tsp Pepper
Easy Version:
1-2 Tub/Jar of your favorite Salsa
1 Can Black Beans (rinsed and drained)
1-2 Avocados (chopped)
1 Cup Frozen Corn (thawed)
1 Green or colored Bell Pepper (chopped)
¼ Cup Lime Juice
¼ Cup Lemon Juice
1 Tbsp Olive Oil (optional)
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
2 Tsp Salt
2 Tsp Pepper
Choose which version (fresh or easy version) you wish to use then simply mix all ingredients together in a large bowl. This dish is wonderful either by itself, on a bed of lettuce for a salad, used as a dip for chips, or a filling in a tortilla! This recipe is so great because it's wonderfully versatile!
BOWLS - Yes, so diverse, so easy, and oh so good!
The basics:
The basics:
- Canned black beans
- Rice
- Raw or cooked veggies
- Sauce:
- Sriracha and Tamari; or
- Yumm sauce (from Cafe Yumm); or
- Salsa
Email Me For More Info on These Additional Yummy Meals!:
Veggie Pizza
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Raw Cauliflower Tabouli
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Sweet Harvest Stuffed Squash
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Broccolini Balsamic Spaghetti
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Chipotle Sweet Potato Tamales
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BBQ Veggies in Sweet Sauce
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BBQ Plablano Fajita Salad
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Roasted Corn Fiesta Salad
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Buffalo Tempeh Salad
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Black Bean Burger
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BBQ Po' Boy
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Buffalo Tofu Wrap
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