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Healthy Recipes

PCRM Food For Life Recipes

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Certified Food For Life Cooking Instructor, Sari Dennis is also a Board Certified Health and Wellness Counselor, and Founder of My Wellness Counts, LLC. Sari works with professionalism and compassion, guiding her clients to prioritize their health by connecting sound nutrition with healthy lifestyle choices. Sari advocates the value of nutritional excellence as a path to vibrant health and happiness.

“Healthy surroundings create healthy thoughts, and healthy thoughts inspire healthy choices.”

Sari works in group-settings and one-on-one with individual clients, over the course of a 6-month period. Sari received her training at the Physicians Committee For Responsible Medicine and at the Institute for Integrative Nutrition in NYC.  Sari is certified by Purchase College of the State University of New York (SUNY), and accredited through the American Association of Drugless Practitioners (AADP).

All recipes are 100% plant-based, and here are some of the many health related reasons why:

20 Quotes from the Experts

1.   “Genetics loads the gun, lifestyle pulls the trigger.” – Caldwell Esselstyn, Jr., MD

2.  “They say that vegetable food is not sufficiently nutritious.  But chemistry proves contrary.  So does physiology.  So does experience…And again:  the largest and strongest animals in the world are those which eat no flesh-food of any kind – the elephant and rhinoceros.”  Russell Trall, MD

3.  “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets are healthful, nutritionally adequate, and may provide health benefits in prevention and treatment of certain diseases.”  ADA Position on Vegetarian Diets 2009

4.  “Your choice of diet can influence your long term health prospects more than any other action you might take.” – Former Surgeon General C. Everett Coop

5.  “You cannot buy health;  you must earn it through healthy living.” – Joel Furhman, MD

6.  “We have science to suggest that if you can make three changes – give up meat, all dairy, and refined foods including free oils – you can avoid dying form cancer and heart disease.”  Mehmet Oz, MD

7.  “People feel poorly because they are nourished by foods you wouldn’t feed to your dog or cat.  The rich western diet is full of fat, sugar, cholesterol, salt, animal protein — all the wrong foods for people.  Look around the world and see where people are thin and healthy — they live on a starch based diet — rice.” – John McDougall, MD

8.  “Heart disease is a food-borne illness.” – Caldwell Esselstyn, Jr., MD

9.  “In this diet you’re never hungry.  You never have to count calories.  Its like quitting smoking, you don’t eat meat for a while and it’s hard for the first day or two, but (it’s easier) after you focus on the new foods you’re eating.” – Neal Barnard, MD

10.   “A plant-based diet is more likely to produce good health and to reduce sharply the risk of heart problems, cancer, diabetes, osteoporosis, gallstones, and kidney disease.” – T. Colin Campbell, PhD

11.  “An important fact to remember is that all natural diets, including purely vegetarian diets without a hint of dairy products, contain amounts of calcium that are above the threshold for meeting your nutritional needs…In fact, calcium deficiency caused by an insufficient amount of calcium in the diet is not known to occur in humans.” – John McDougall, MD

12.  “We should all be eating fruits and vegetables as if our lives depend on it – because they do.” – Michael Greger, MD

13.  “…in switching over to a plant-based diet, most people are able to reverse their heat disease, cure type II or significantly improve type I diabetes, effortlessly reduce their weight, eliminate their chronic and nagging aches and pains.” – Alona Pulde, MD and Matthew Lederman, MD

14.  “I don’t understand why asking people to eat a well-balanced vegetarian diet is considered drastic while it is medically conservative to cut people open or put them on powerful cholesterol-lowering drugs the rest of their lives.” – Dean Ornish, MD

15.  “We believe that if people focus on what they’re eating and not how much they’re eating, they will have weight loss with a plant-based diet.” – Neal Barnard, MD

16.  “In the next ten years, one of the things you’re bound to hear is that animal protein is one of the most toxic nutrients of all that can be considered.  Quite simply the more you substitute plant foods for animal foods, the healthier you are likely to be.” – T. Colin Campbell, PhD

17.  “Medicines cannot drug away the cellular defects that develop in response to improper nutrition throughout life.” – Joel Furhman, MD

18.  “Poor nutrition trumps tobacco, alcohol, and sedentary lifestyles as the primary cause for the development of chronic illnesses.  We cannot ignore the reality that what we eat is totally within our control, and our choices are what determine the level of risk we have of becoming ill.” – Baxter Montgomery, MD

19.  “The beef industry has contributed to more American deaths than all the wars of this century, all natural disasters, and all automobile accidents combined.  If beef is your idea of “real food for real people” you’d better live real close to a real good hospital.” – Neal Barnard, MD

20.  “Numerous research studies have shown that cancer is more common in populations consuming diets rich in fatty foods, particularly meat, and much less common in countries with diets rich in grains, vegetables, and fruits.” – Neal Barnard, MD

Bonus:  “The fat you eat, is the fat you wear.” – John McDougall, MD

Therefore: eat more plants!

Category

 

Breakfast High-Protein Oat Waffles

Lunch High-Protein Oat Waffles

Dinner

Aduki Beans & Squash Stew

Posted by on Jun 23, 2014 in Recipes, Soup | 0 comments

Aduki Beans & Squash Stew

Aduki beans are full of fiber and very nutritious. Paired with a winter squash, such as the butternut squash, you get a hearty stew that feels good. Prep time: 10 minutes Prep notes: Cooking time: 60 minutes Yields: 4 people Ingredients: 1 pound winter squash (kabocha, butternut) 1 1/2 cups aduki beans, soaked 3 inches seaweed (kombu or wakame) 5 cups of water Sea salt Directions: Peel and cube squash into 2-inch squares (can leave skin on if edible). Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for...

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Forks Over Knives

Posted by on Jun 18, 2014 in Recipes | 0 comments

Forks Over Knives

Click here for Forks Over Knives Recipes

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Peta

Posted by on Jun 18, 2014 in Recipes | 0 comments

Peta

Click here for the Peta Recipes

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Sweet and Sour Vegetable with Almonds

Posted by on Jun 18, 2014 in Dinner, Recipes, Soup | 0 comments

Sweet and Sour Vegetable with Almonds

Makes 8 servings 2 cups dry brown rice 1/2 cup raw almonds 1/2 cup water 1 onion, sliced into half-moons 1 green bell pepper, seeded and cut into 1-inch pieces 1 tomato, chopped 1/2 cup maple syrup 1/2 cup cider vinegar 1/2 cup ketchup 1/4 cup reduced-sodium soy sauce 1 tablespoon cornstarch dissolved in 1/2 cup water 1 cup unsweetened pineapple chunks Cook rice according to package directions. Set aside. Bake almonds at 300°F for 15 minutes. Bring water to a boil in a small pan. Add onion, bell pepper, and tomato, then simmer for 5 minutes....

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Spinach Barleycakes

Posted by on Jun 18, 2014 in Dinner, Recipes | 0 comments

Spinach Barleycakes

Makes 10 barleycakes Serve these tender patties with Quick Garbanzo Gravy (see recipe) and a green salad. 2 tablespoons sunflower seeds 1 small onion 2 medium garlic cloves 1 small carrot 2 cups fresh mushrooms 1 10-ounce box frozen chopped spinach 2 cups cooked barley 2 tablespoons tahini 1/2 - 1 teaspoon salt 1 vegetable oil spray Grind sunflower seeds in a food processor, then add onion, garlic, carrot, and mushrooms. Grind thoroughly, then add spinach, barley, tahini, and salt and process for about 1 minute, or until well mixed. Preheat a...

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Spanish Bulgur

Posted by on Jun 18, 2014 in Dinner, Grains, Lunch, Recipes | 0 comments

Spanish Bulgur

Makes 8 3/4-cup servings Bulgur makes a quick and delicious Spanish pilaf. Serve it with chili or refried beans. 2 cups dry bulgur 3 1/2 cups boiling water 2 garlic cloves, minced 2 teaspoons olive oil 4 – 6 teaspoons chili powder 1 teaspoon ground cumin 1/2 teaspoon salt Place bulgur in a large bowl and pour boiling water over it. Cover the bowl and let stand 20 minutes, until the bulgur is tender. Drain off any excess water. In a large skillet, sauté garlic in oil for a few seconds over medium heat. Do not let it brown. With the pan...

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Seasoned Rice

Posted by on Jun 18, 2014 in Dinner, Recipes | 0 comments

Seasoned Rice

Makes 2 1-cup servings Serve this tasty rice with steamed or grilled vegetables, or add it to soups for extra texture and flavor. 2 cups cooked brown rice 2 tablespoons Sesame Seasoning Combine cooked rice and Sesame Seasoning and toss gently to mix. Per 1-cup serving Calories: 277 Fat: 6.4 g Saturated Fat: 1 g Calories from Fat: 20.7% Cholesterol: 0 mg Protein: 7.8 g Carbohydrates: 48 g Sugar: 0.8 g Fiber: 8.2 g Sodium: 160 mg Calcium: 109 mg Iron: 2.6 mg Vitamin C: 0 mg Beta Carotene: 0 mcg Vitamin E: 0.1 mg Source: Healthy Eating for Life...

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Roasted Vegetables with Pasta

Posted by on Jun 18, 2014 in Dinner, Recipes | 0 comments

Roasted Vegetables with Pasta

Makes 8 servings Roasted or grilled vegetables are easy to prepare and delicious with pasta! You can use fresh asparagus in the spring and substitute summer squash and zucchini throughout the summer and fall. 1 red onion 1 large red bell pepper 1 pound fresh asparagus 2 cups button mushrooms 1 teaspoon garlic powder or granules 1 teaspoon mixed Italian herbs 1 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon black pepper 8 – 12 ounces dry pasta 2 tomatoes, chopped (optional) Preheat oven to 500°F. Cut onion and bell pepper into...

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Rainbow Risotto

Posted by on Jun 18, 2014 in Dinner, Recipes | 0 comments

Rainbow Risotto

Makes 6 servings 4 cups Vegetable Broth, divided 1 cup dry arborio rice 1 onion, finely chopped 2 cups broccoli florets 1 cup finely chopped zucchini 1 cup frozen corn, thawed 1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper 1 tablespoon soy sauce 2 cups chopped fresh spinach 1 freshly ground black pepper, to taste Place 3 1/2 cups broth in a saucepan and bring to a boil. Stir in rice, reduce heat, and cook over low heat, stirring frequently, until broth is absorbed, about 15 minutes. Meanwhile, place remaining 1/2...

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Quinoa

Posted by on Jun 18, 2014 in Lunch, Recipes | 0 comments

Quinoa

Makes 3 1-cup servings Quinoa (“keen-wah”) comes from the high plains of the Andes Mountains, where it is nicknamed “the mother grain” for its life-giving properties. The National Academy of Sciences has called quinoa “one of the best sources of protein in the vegetable kingdom” because of its excellent amino acid composition. Quinoa cooks quickly, and as it cooks the germ unfolds like a little tail. It has a light, fluffy texture and may be eaten plain or used as a pilaf or as an addition to soups and...

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