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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

Polenta

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

Polenta

Makes 4 1-cup servings Polenta, or coarsely ground cornmeal, is easy to prepare and tremendously versatile. When it is first cooked it is soft, like Cream of Wheat, and perfect for breakfast topped with fruit and fortified soymilk, or for dinner topped with vegetables and marinara or other savory sauce. When chilled, it becomes firm and sliceable, perfect for grilling or sautéing. 5 cups water 1 cup polenta 1 teaspoon salt 1 teaspoon dried thyme (optional) 1 teaspoon dried oregano (optional) 1 vegetable oil spray Measure water into a large...

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Pita Pizza

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

Pita Pizza

Makes 6 pizzas Whole-wheat pita bread makes a perfect crust for a child-size pizza and children enjoy assembling them once the vegetables have been chopped. In addition to the toppings listed, you could also add fat-free vegetarian pepperoni slices. 1 15-ounce can tomato sauce 1 6-ounce can tomato paste 1 teaspoon garlic granules or powder 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 6 pieces whole-wheat pita bread 2 green onions, thinly sliced 1 red bell pepper, seeded and chopped 1 cup chopped mushrooms...

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Penne with Kale, Tomato, and Olives

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

Penne with Kale, Tomato, and Olives

Makes 4 servings The kale in this flavorful combination provides highly absorbable calcium and isothiocyanates which have strong anti-cancer effects. 1 medium onion, chopped 1/4 cup vegetable broth or water 1 bunch kale, cut or torn into approximately 1” pieces (about 5 cups chopped) 2 14.5-ounce cans chopped tomatoes, preferably fire-roasted, undrained, or 3 cups freshly chopped tomatoes plus 1/2 cup water or vegetable broth 1/2 cup pitted and sliced Kalamata olives 1 tablespoon chopped fresh parsley 8 ounces dry whole-wheat penne pasta...

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Peanut Butter Spaghetti

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

Peanut Butter Spaghetti

Makes 4 1-cup servings Peanut sauce takes just minutes to prepare and gives spaghetti a whole new personality. Serve this spaghetti with lightly steamed vegetables. 8 ounces dry spaghetti 1/2 cup peanut butter 1 cup hot water 2 tablespoons reduced-sodium soy sauce 2 tablespoons seasoned rice vinegar 1 tablespoon sugar or other sweetener 2 garlic cloves, minced 1/2 teaspoon ground ginger Cook spaghetti according to package directions. Drain, rinse, and set aside. In a saucepan large enough to hold the pasta, combine peanut butter, water, soy...

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Pasta with Pesto Sauce

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

Pasta with Pesto Sauce

Makes 8 servings This pasta in delicate fresh basil sauce is a great meal. It takes less than 30 minutes to prepare and is always a big hit. 1 bunch (1 1/2 cups loosely packed) fresh basil 1/2 tablespoon olive oil 1 garlic clove, minced 1 tablespoon barley miso 4 tablespoons pine nuts or chopped walnuts, divided 1/4 cup water 1 pound dry spaghetti or linguini Place basil, oil, garlic, miso, 2 tablespoons pine nuts or walnuts, and water in a blender or food processor. Blend until a creamy consistency is reached, then add remaining 2...

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Pasta e Fagioli

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

Pasta e Fagioli

Makes 5 2-cup servings Pasta and beans make a delicious and satisfying meal. 1/2 cup water or Vegetable Broth 1 onion, chopped 1 small bell pepper, seeded and diced 1 carrot, sliced 1 celery stalk, sliced 2 cups sliced mushrooms (about 1/2 pound) 1 15-ounce can chopped tomatoes 1 15-ounce can kidney beans, drained 1 teaspoon dried thyme 1 teaspoon paprika 1/2 teaspoon black pepper 1 tablespoon reduced-sodium soy sauce 4 ounces dry rigatoni or other pasta Heat water or broth in a large pot. Cook onion over high heat, stirring often, for 3...

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Orange Couscous Pilaf

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

Orange Couscous Pilaf

Makes 4 servings Couscous looks like a grain but is actually a type of semolina pasta that cooks quickly and makes a delicious side dish. 2 cups low-sodium vegetable broth 1 cup dry couscous 1 cup grated carrots 2 large oranges, peeled and cut into small chunks 4 teaspoons grated orange peel 2 tablespoons raisins 1/4 teaspoon salt 1/4 teaspoon ground cinnamon Bring broth and couscous to a boil in a large saucepan over high heat. Add carrots, oranges, orange peel, raisins, salt, and cinnamon. Return to a boil, then turn off the heat, cover,...

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Mushroom Marinara with Pasta

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

Mushroom Marinara with Pasta

Makes 8 servings 1 medium onion, chopped 1/2 cup red wine or water 2 garlic cloves, minced 3 – 4 cups sliced mushrooms 1 15-ounce can chopped tomatoes 1 28-ounce can tomato sauce 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon dried thyme 1/8 teaspoon cayenne pepper 1/2 teaspoon fennel seeds (optional) 1 pound dry pasta (spaghetti, fettuccine, or other) Braise onion for 2 minutes in wine or water, then add garlic and mushrooms. Continue cooking until onion is soft and mushrooms are light brown. Stir in tomatoes, tomato sauce,...

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Mexican Quinoa

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

Mexican Quinoa

Makes 6 1/2-cup servings 1 cup dry quinoa 2 cups water 1 cup salsa 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon salt Rinse quinoa well. Add all ingredients to a medium pot and bring to a boil. Once boiling, cover with lid, reduce heat to medium-low and cook for 25 minutes. Fluff with a fork before serving. Per 1/2-cup serving: Calories: 119 Fat: 1.8 g Saturated Fat: 0.2 g Calories from Fat: 13.6% Cholesterol: 0 mg Protein: 4.8 g Carbohydrates: 21.5 g Sugar: 3.2 g Fiber: 2.7 g Sodium: 460 mg Calcium: 29 mg Iron: 1.5 mg Vitamin...

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Macaroni with Creamy Tofu Sauce

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

Macaroni with Creamy Tofu Sauce

Makes 8 1-cup servings Here’s a healthy version of a traditional “comfort food.” 8 ounces dry macaroni 1 tablespoon olive oil 1 small onion, chopped 1/2 bell pepper, seeded and diced 3 cups sliced mushrooms (about 3/4 pound) 3 – 4 leaves bok choy, chopped (about 2 cups) 2 tablespoons finely chopped fresh parsley 2 teaspoons poultry seasoning 1 teaspoon salt, divided 1/4 teaspoon black pepper 2 cups fortified unsweetened soy- or rice milk 1/2 teaspoon onion powder 1/4 teaspoon garlic powder 3 tablespoons rice flour...

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