Fruit Salad with Cashew Cream

By Kelli Roberts

Create a beautiful fruit salad with a variety of colorful in-season fruits: strawberries, blueberries, raspberries, pineapple, mango, orange, grapefruit, peaches, apricots, apples, pears, avocado, dates

Add some nuts and seeds for texture and healthy fats: sunflower seeds, pumpkin seeds, hemp seeds, almonds, pecans, walnuts

Top with a sweet cashew cream: Blend together 1 cup of cashews (soak for 20 minutes if you don’t have a high-speed blender), 1 teaspoon vanilla, 2 tablespoons maple syrup a dash of salt, and ½-1 cup of water to get a thick and creamy consistency.

Fruit-Salad-with-Cashew-Cream

Eat MORE to Reduce Your Risk of Disease

Kelli Roberts ~ kellisvegankitchen.com

When asked about disease and health issues, how often do we hear people say “Well, it runs in my family”? Most often, what runs in the family are poor eating habits, more couch sitting than race walking, and a reliance on chemicals to clean our bodies and homes.

According to the National Institute of Health, only 5-10% of cancers are inherited. That means that 90-95% are directly due to lifestyle and environmental factors – such as unhealthy food, lack of exercise and exposure to toxins. Some of these are not under our control, but there is still a lot we can do to put ourselves closer to the side of health, and further away from disease. One of the factors that is most directly under our control is our weight. Research has found that women who are overweight or obese are more likely to be at risk for developing breast cancer, and for recurrence after diagnosis.

The good news is that there are so many ways to add in foods to lose weight. No more staring at a plate, wondering how the little bit of food on it will take care of those hunger pangs. When you follow a plant-based diet and build your meals around fruits and vegetables, it’s easy! Here are some ideas to get started:

  • Instead of a big bowl of cereal with a few berries on top, start with a big colorful fruit salad and a creamy dressing, and top that with some nuts or granola.
  • Pile on the veggies to make your next sandwich. Create a filling sandwich or wrap with arugula or romaine lettuce, tomatoes, red onion, pickles, red bell pepper slices, sprouts, avocado, mustard, hummus, and some baked tofu or broiled tempeh.
  • Instead of juice or dried fruit, enjoy the whole, fresh fruit; the water and fiber will make you feel full with fewer calories.
  • For your next pasta dinner, toss warm pasta with steamed broccoli, chopped tomatoes, shredded kale, olives, pine nuts or walnuts and a spicy tomato or vegan pesto sauce.
  • Blend up a delicious smoothie, filled with nutrients and fiber. Add a little good fat, such as almond butter or avocado, or protein powder to make it extra satisfying.

 

Spicy Shredded Brussels Sprouts

Brussel SproutsBy Diana Ross

My favorite food. I will go as far and say “my dessert.” You either love them or hate them. Well I am a Brussels Sprout lover, and they are so cute, looking like baby cabbages. Right?

Can I tell you first why Brussels Sprouts are a “have-to-have” to quote my dear friend Rochelle (who by the way contributes her REBS recipe – Rochelle’s Energy Balls)?

Brussels sprouts are brimming with vitamin A, folacin, potassium, calcium. Each cup has up to 3-5 grams of fiber, and only 25 calories per 1/2 cup cooked. Brussels sprouts are a special food that fills you up, without filling you out. Good brussels sprouts.

High fiber is one of their qualities. Brussels sprouts belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage – fellow cruciferous vegetables – Brussels sprouts have been reported to help protect us against cancer with their indole, a phytochemical.

Brussels sprouts are rich in vitamin C, which is another anti-cancer agent. You may choose them for their healthiness or because you love Brussels sprouts. Either way one thing is certain: You will receive the benefits of a plant that is high in protein and low in fat and calories.

  • 11 oz. brussels sprouts
  • 5oz. shiitake mushrooms
  • 1 medium onion
  • 1 tbsp.  non GMO cooking oil
  • 1 tsp.    Himalayan salt
  • 1/2 tbs. Garlic powder
  • black pepper – coarse
  • Spicy Montreal steak spice

(add to taste) it is the secret ingredient.

Try to use organic produce.

Saute’ mushrooms first until brown. This is Julia Childs secret to browning mushrooms. Do them alone. Then add in chopped onions until golden. Shred brussels sprouts and add to the mushrooms and onions. Place on high heat for a few minutes. Turn down the heat and cover for a few minutes. Serve slightly crunchy.  Done, and delicious.

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