Day 3 - Healthy Living for Life!



Mac Cheese

Adapted from Nancy Crosby’s Bountiful Health Cook Book

Blend till creamy:

1/3 c Raw cashews (rinsed well)

13.66 oz can Coconut milk

¼ c Nutritional yeast flakes

2 ½ tsp Salt

1 ½ tsp Onion powder

1/3 c Cornstarch

2 c Water

¼ c Pimientos 

Pour into pan and thicken on stove. Pour over noodles, veggies, potatoes or use for dip.


Spaghetti Sauce

1 lg Onion chopped

½ c Water

8 oz can Tomato paste

2 tsp Salt

1 tsp Oregano

2 tsp Sweet basil

½ tsp Marjoram

½ tsp Thyme

½ tsp Italian seasoning

1 tsp Garlic powder or 3 cloves garlic, pressed

1 qrt Crushed tomatoes

3 tbsp Honey

2 Bell peppers diced

1 Small eggplant diced (opt)

¾ c Sliced black olives (opt)

Steam onion in water. Whisk together tomato paste, ½ cup water and juice from tomatoes until smooth.

Combine all ingredients in saucepan and simmer for 30-60 minutes. Even better the next day!!

Serve over pasta, brown rice, millet or quinoa or use in lasagna. If using in lasagna with uncooked noodles, add ½-1 cup extra water so sauce is soupy. Makes about 8 cups. 


Tofu Spinach Lasagna Swirls

Boil 8 pieces of lasagna noodles in boiling, salted water as per package directions. Drain and lay out on waxed paper or parchment paper until cool enough to handle.

Mix together: 

1 lb Firm tofu, mashed

1 T Lemon juice

1 T Honey

1 tsp Garlic powder

2 tsp Basil

1 tsp Oregano

½ c Minced onion

½ 10 oz Package frozen spinach, thawed and drained

Spread tofu mixture about ¼” thick on prepared noodles

Roll each noodle

Cover bottom of 8" x 8" baking pan with spaghetti sauce

Lay lasagna swirls on top

Drizzle more sauce over top

Cover with foil and bake at 350 degrees for 30 minutes.

Uncover, pour on heated cheese sauce and serve


Zucchini Creole

1 c Chopped onion

1 c Chopped celery

1 c Chopped green pepper

2- 16 oz can Diced tomatoes

1- 16 oz can Tomato sauce

2 tsp Salt

1 tsp Sugar

½-1 tsp Chili powder

½-1 tsp Seafood seasoning (Old Bay)

Simmer together about 45 minutes. 

Thicken with small amount of corn starch mixed in cold water

Add in about 4 cups grated zucchini and cook an additional 10 minutes.

Serve over brown rice.

Serves about 6 people 


Neil Nedley Oatburgers

4 c Water

½ c Braggs liquid aminos or tamari Sauce (unfermented soy sauce)

1 T Ground flax seed

1 T Basil

2 tsp Garlic powder

2 tsp Onion powder

1-2 tsp Barbecue sauce 

1 tsp Coriander

1 tsp Dried sage

1 c Ground walnuts

Bring mixture to a boil. Remove from heat and stir in 4 cups of rolled oats.

Cover and allow to cool until you can handle it.

Form into patties and place on sprayed or parchment lined cookie sheet.

Bake at 350 degrees for 8-10 minutes per side.

Makes about 22 burgers. 

Tasty Tofu Neatballs

Adapted from The Guilt Free Gourmet by Vicki B Griffin

1 c Ground walnuts or pecans

1 ½ c Soft whole wheat bread crumbs

1- 16 oz block Extra firm tofu mashed

3 T Gluten flour

2 T Onion powder

3 T Dried parsley

1 tsp Salt

1 tsp Sage

1 tsp Marjoram

¼ c Nutritional yeast flakes

Combine all ingredients and mash thoroughly with hands.

This can be made into balls, patties or a loaf.

Bake at 325 degrees for about 15-18 mins for balls, about 7 minutes per side for patties or about 35-40 mins for a loaf.

Great with gravy, spaghetti sauce or Bar-B-Que sauce.

Great cold in sandwiches too. Enjoy!!


Millet Patties

Cook together for 45-60 minutes:

1 c Millet

4 c Water

Makes 3 ½ c cooked

Mix together:

Cooked millet

2 c Chopped onion or 1/4 cup minced dry or 1 tsp onion powder

1 c Peanut butter

1 tsp Celery salt

1 tsp Salt

1 tsp Garlic powder

Form into balls, patties or press into 9" x 13” baking dish

Bake at 350 degrees until golden. (approximately 15 minutes for balls, 8 minutes per side for patties and 30 minutes for loaf)


Spinach Dahl

2 c Dry lentils (1 lb package)
6 c Water
1 Onion, chopped
6 Cloves garlic, minced
1 Package frozen chopped spinach (or kale)
1 Jalapeno pepper, chopped (or 1 can green chiles)
1 can Coconut milk
1 T Curry powder
¼ tsp Turmeric powder
½ tsp Cumin powder
1 T Sea or Himalayan salt
1 can Tomatoes, diced

Rinse lentils.  Cover with water and soak overnight, then rinse.  Bring lentils and water to boil.  Reduce heat and simmer until lentils are cooked.  Saute onions, garlic, and jalapeno pepper in small amount of water.  Add spinach, cooked lentils, and remaining ingredients and heat thoroughly.  Make a day in advance so flavors can marinate.  Add on top of Quinoa or Brown Basmati Rice.  Garnish with fresh cut tomatoes, chopped cashews, and unsweetened coconut.  Refrigerate up to one week.  Also freezes well.


Nacho Cheese

1 c Carrots
2 c Potatoes
1/2 tsp Garlic powder
1/2 tsp Onion powder
1 T Lemon juice
1/2 c Nutritional yeast
1 tsp Sea or Himalayan salt
3/4 c Water

Chop then cook potatoes and carrots for about 20 minutes or until soft.  Drain and add to a blender. Add all the remaining ingredients and blend until smooth.  

Serve immediately with any recipe that calls for cheese.

Keep leftovers sealed in a container in the refrigerator for up to 5 days. Freezable - Defrost in refrigerator overnight.  Reheat in saucepan and add water if needed.


Carrot Dogs

4 Large carrots (cooked in ½ c water)
2 T Braggs liquid amino acids
2 tsp Onion powder
1 tsp Smoked paprika
1 tsp Dijon mustard
3/4 c Water (for broth)

Peel and shape carrots into hot dog shape. Add carrots to a pan with 1/2 cup of water.  Simmer for 15-25 minutes, until carrots are soft.
Combine remaining ingredients in a zip style bag or container to cover ingredients.  Mix well.

Put carrots into mixture and place in refrigerator to marinate for 4 hours minimum.

Pour everything into a pan and simmer covered for about 15 minutes.

Questions Answered 

What exactly is mung dal?

- The mung bean, alternatively known as the green gram, maash, or moong, is a plant species in the legume family.

- Mung dal is made from whole mung beans that have been hulled and split, resulting in a delicate lentil-like legume that is quick to cook and easy to digest. 

Are  there other vegan cheese recipes?  Yes, check out these great resources:

Chef Mark Anthony

Minimalist Baker

Karissa's Vegan Kitchen

Homework for next week

- Watch Eating You Alive (1:45)

- Start a journal this week. Write down your current weight, measurements, blood pressure and lipid numbers if you have them available.

- Write down health concerns you currently have and medications, including dosage.

- Write down goals you would like to attain. (No more meds or decreased amounts, weight loss, more energy, feel better and look better). Be realistic! We can’t be 20 again but we can remain active, healthy, and mentally alert and have a better mental attitude and be free of pain or have pain levels reduced as we grow older. 

- Keep track of the foods you eat, your water consumption as well as weekly weight changes, med changes etc. Be honest!! If you eat something you know you shouldn’t record it. See how it affects you. Did it bring on a migraine, cause constipation or cause weight gain? We soon see where we are sabotaging ourselves and we have to ask if it’s worth it. 

- An occasional piece of birthday cake isn’t going to undo all the progress you’ve made. Keep the unhealthy treats small or chose some fruit if available.

- Record changes you make in exercise or simply moving more. 

At the end you will be able to see what has worked, what hasn’t. You can be encouraged to keep moving forward as you make healthier choices and see good results. If you reach a point where you aren’t moving forward don’t get discouraged. Go back in your journal and do what was working or just be patient and keep doing the right thing for your health’s sake.   

The future can be some of our best years if we simply return to the Creators original plan when it comes to how we take care of ourselves!!!!!