Day 7 - Healthy Living for Life!




2 c Canned garbanzos- drained

2 T Braggs Liquid Aminos

3 T Chicken style seasoning

2 T Nutritional yeast flakes

1 T Onion powder

½ tsp Garlic powder

7/8 c Water

3 c Gluten flour (save for later)

Place all ingredients in blender except flour. Blend until very smooth.
Pour into a large bowl and add gluten flour.

Knead together 3-5 minutes. Less kneading = spongy texture. More kneading= chewy texture.

Form two loaves.

Bake at 350 degrees for 40-50 minutes.

When cool slice about 1/8 ” thick and simmer in broth for 20 minutes.


Seitan Broth

8 c Water

1 T Braggs Liquid Aminos

1 T plus 1 tsp Chicken style seasoning

1 T plus 1 tsp Beef flavored seasoning

Use all chicken style for chicken flavored Seitan or all beef style for beef flavored Seitan.

Bring broth to a boil and add sliced Seitan.

Reduce heat to simmer and cook for 20 minutes.

Remove from broth and use as you would for chicken or beef in your recipes.

You can thicken broth for gravy with a little cornstarch stirred into cold water and added to broth. Heat till thickened.


Eggless Salad or Chickenless Salad

1 lb Water packed firm or extra firm tofu (not silken) **

1/3 c Green onion minced

1/3 c Celery minced

1/8 tsp Garlic powder

1/8 tsp Turmeric

½ tsp Salt

1 T Nutritional yeast flakes

1/8 tsp Paprika

1/8- ¼ tsp Celery salt

1 c Mayonnaise (see recipe below)

1/3 c Red bell pepper minced (optional)

** Note: for chicken texture freeze then thaw and squeeze out water or use 1 ½ cup diced chicken flavored Seitan in place of tofu for chicken salad.


Easy Vegan Mayonnaise

8 oz Silken tofu OR 1 c whole raw cashews (soaked overnight) ¾ c if using cashew pieces

1 tsp Fresh lemon juice

1 tsp Distilled white vinegar

½ tsp Nutritional yeast flakes

¼ tsp Dijon Mustard

¾ tsp Salt

¼ c Water (for cashew version ONLY). Use 1/3 c if you are going to refrigerate and not use all immediately.

¼ tsp Sugar (for tofu version ONLY)

If using Silken tofu; cut into cubes and place on towel to drain thoroughly. Let set 5-10 minutes.

If using cashews; drain off soaking water and place cashews on towel to drain thoroughly.

Add all ingredients to high speed blender and blend until smooth.
Place in glass jar and seal tightly. Use immediately or can refrigerate for up to 5 days.

If you want to quick soak your cashews you can either soak them in hot water for 30 minutes then drain OR microwave them in water for 3 minutes and let set until soft.


Waldorf Salad

1 T Lemon juice

1/2 tsp Salt

Pinch of Freshly ground black pepper

2 Sweet apples, cored and chopped

1 c Red seedless grapes, sliced in half (or 1/4 cup of raisins)

1 c Celery, thinly sliced

1 c Chopped walnuts


Use plain yogurt sweetened with a little honey or Stevia to taste for a dressing.


Hemp Seed Ranch Dressing

¾ c Hemp seeds

½ c Plant based milk, plain unsweetened or water

½ tsp Garlic, fresh

1 T Parsley, dried

½ T Lemon juice, fresh

½ tsp Himalayan or sea salt

1 tsp Dill, dried

Place all but dill into blender and blend until smooth.   Place dill into your container and pour mixture in next.  

Rinse pitcher with about ¼ cup water and add to container.  Shake to mix. Thickens when cooled, so thin to desired consistency with water or milk.  

Refrigerate for up to one week.  


Salsa Salad Dressing

1 Jar salsa

1 Avocado


Blend salsa and avocado until smooth.  Add water if needed to thin out.  

Finely dice celery, carrot, purple cabbage and peppers and add to green salad.  

Drizzle dressing on top. If desired, eat with chili.

Berry Salad Dressing   

(Same as Jam recipe, just has added water )

2 c Fresh or frozen berries of choice

1/2 c Water

2 T Chia seeds

1 T Fresh lemon juice

Stevia (optional) 

Heat fruit and water in a small saucepan over medium-high heat, stirring occasionally, until the fruit is heated through and begins to break down and bubble. Stir in the chia seeds and lemon juice until combined.  Then taste and add stevia as desired. Blend in blender and pour into container.  It will thicken when cooled and may need to be thinned with some water.  

Pour onto spinach salad tossed with fresh berries, apple slices and walnuts.  



Stop reading this and go take a nap!

If you need to go to bed earlier to get more sleep, set an alarm to begin bedtime prep earlier.

Read a good book, like Eat to Live by Dr Fuhrman

Read a good poem, like Psalm 23 (in a version that is easy to understand)

Can't get to sleep? 

 - Try different types of background music for sleeping or noises and ambient sounds (many styles to choose from)

 - Darken your room with 'blackout' curtains

 - Add plants to your bedroom

- Take a 20 minute walk an hour before bedtime 

 - Try holding a small rock in your left hand after getting into bed (It's alright to let it go once you are asleep)