Try this! Broccoli and cauliflower are excellent with this dip.

Mix almond butter and tahini (ground sesame seed) half and half or to your taste.

Note: Almond butter can be expensive, so I suggest grinding approximately one half to one third of the total volume of raw almond, sunflower, or pumpkin seed and mix in. Adds new flavour and stretches your butter.

Humus Variation (makes about 1 1/2 cups)

1 can chickpeas drained

1/2 cup roasted red pepper

3-4 tbsp tahini

Juice of half a lemon

Blend all ingredients in processor until smooth. Seal in airtight container. Use as dip or sandwich spread.

* garlic and tabasco to your liking

Creamy Macaroni Casserole (vegetarian/non-dairy)

1/4 cup water

2 tbsp lemon juice

Large onion chopped (cook onion in lemon and water until soft)

1/3 cup nutritional yeast

Cook one pound of macaroni (whole wheat preferred) Do not overcook.

Blend together 1/3 cup lemon juice, 1/3 cup nutritional yeast, 1/3 cup ground nut, seeds (your choice), two cloves garlic, cayenne, chill pepper (spices you choose).

Mix sauteed onion with macaroni, blend in the rest of the ingredients, pour into baking dish lightly oiled, bake uncovered for 25-35 minutes.

Even Tastier - Add mushroom, zuchinim, and/or broccoli.

Almond Milk

In the blender:

1/2 cup raw almonds

1-2 tbsp ground flax

1 tbsp black strap molasses

4 cups water

Add first three ingredients plus 2/3 cup filtered water, pulse in blender, pour in more water, blend, and then add remaining filtered water. (should be frothy). Strain out fibre (Add to muffin or loaf recipes)

Sunflower Seed Milk (with cinnamon)

In blender- 1/2 cup raw sunflower seed

1-2 tbsp ground flax

1 tbsp maple syrup or unpasteurized honey

1 teaspoon vanilla extract

4 cups filtered water

Add first three ingredients plus 4 cups filtered water, pulse in blender, pour in more water, blend, and then add remaining filtered water. (should be frothy). Strain out fibre (Add to muffin or loaf recipes)

Brown Rice Milk

In blender- 1 1/2 cups cooked brown rice

1-2 tbsp ground flax seed

4 cups filtered water (one cup, pulse then add remaining water)

maple syrup

honey or molasses to flavour

Add first three ingredients plus 4 cups filtered water, pulse in blender, pour in more water, blend, and then add remaining filtered water. (should be frothy). Strain out fibre. (Add to muffin or loaf recipes)

No Fuss Muffins (Great for Breakfast or Snack on the Run)

If you can live with the additives you can make up for it (over ride the negative) of supermarket muffin mixes, by adding truly wholesome ingredients.

Supermarket muffin mix

Some: walnuts, chopped almond pieces, soaked black currants, soaked raisins, chopped dates, blueberries

a little bran cereal

2 tbsp wheat germ (vitamin E)

1/4 cup applesauce for moist muffins

1 egg

1 cup filtered water

Smoothies (breakfast or quick snack)

approximately 1/4 cup yogurt

fresh or frozen blueberries (excellent antioxidant)

other fruit

1-2 tbsp black strap molasses

1/2 tsp brewers yeast

4 tbsp soy protein powder

1 tbsp wheat germ

Put ingredients in a blender. Add filtered water until smooth

Vegie Juicing

Vegies are great juiced. The fibre is great for burgers and loafs.

All that is required to begin is a home juicer available for about $80.00. There is a juicer/blender combo available which will allow you to make incredibly healthy drinks. Recipes to follow. All recipes are approximate measurements. There are no strict rules in my kitchen. Have fun!

Juice Blast

5 celery sticks

8 carrots

Broccoli stalks (don't throw them out)

1 apple

large piece of ginger

3-4 radishes

2 beets

juice of a whole lemon

Yields approximately 3 cups. Seal in glass bottle; drink in 3-4 days diluted with filtered water.

Vegatable Stock in a Flash

Okay, you have juiced. You got the nutrients. But where's the fibre? I hope not in a waste bin. Let's use it.

Put all the fibre into a pot of boiling water. Add herbs if you choose. Dice one large onion and add it to the pot. A tomato if you like and simmer for 30 minutes. Strain and allow to cool. Refridgerate or freeze for later use.

Vegie Burgers

Place fibre (left over from juicing) in a bowl. Strain one can of chick peas and grind in blender (add water to help mix). Add one onion, finely chopped garlic, parsley, and herbs of your chioce. (Some graivy or dijon mustard) if you have. One egg and mix altogether.

The beet gives it the red color of ground beef burgers. Form into patties, roll in corn meal, and pan fry or bake on greased cookie sheet until coating is browned. Enjoy!

Black Bean Burritos

Place fibre (left over from juicing) in a bowl. Add 2 - 3 cloves of garlic (minced) with chopped onion, black pepper, hot sauce (or 1 chilli peper), one can drained black beans (kidney beans work as well) chopped (pureed) in blender, and grated cheese if you wish. Combine well. Approximately 3 - 4 heeping table spoom on a whole wheat tortia wrap. Roll - tuck - roll. Makes 10 - 12 wraps. Freeze and microwave for a quick healthy snack on the run. Serve with brown rice and a dolop of plain yogurt for a complete meal.

Stretching the Salmon Loaf

Two cans of slamon are required. Place fibre (left over from juicing) in a bowl. Add chopped onion, spices to taste, one egg if desired. Mix well and fill a loaf pan. Bake at 350 F for 30 minutes. Slices nicely into portions which can be frozen and used later.

Back to Intent On Change Home Page

Notice:This site is copyright (C) 2004-2006 IntentOnChange.Com. All rights reserved.