Panzanella                                                          
(Summer Tuscan Salad)
 
 
2 large vine ripened yellow heirloom tomatoes, cut into large cubes
2 large vine ripened red heirloom tomatoes, cut into large cubes
1/2 pound stale whole wheat (whole loaf) bread, crusts removed and cubed (about 8 cups)
1 ¼ cups thinly sliced red onions
8 small cucumbers, cubed
3 cloves garlic, minced
1/4 cup white balsamic vinegar
1/4 cup grape seed oil (can add up to 1/2 cup to taste but I find that 1/4 cup is perfect)
1 bunch fresh basil, stems removed, torn into pieces
Freshly ground Himalayan sea salt and black pepper
 
Directions
In a large bowl, combine the cucumbers, tomatoes, bread, and onions.
In a small bowl, whisk together the garlic, vinegar and oil.
Pour the dressing over the bread salad and let sit for 30 minutes at room temperature.
Add the basil and salt and pepper, to taste, and toss to combine. Can serve at room temperature or chilled.  

Tip: I like to leave the peelings and seeds of the tomatoes and cucumbers for maximum nutrients.  If you want to make this ahead, prepare all of the veggies and dressing but do not add bread until you are ready to serve (30 min)  Bread will become soggy in left-overs so I tend to remove bread before storing in fridge and add more before the next serving. 
 

This menu was featured at a recent Wind River Wellness Retreat.  

                    
Herbs are much more than just flavoring for food, they also add tons of nutrients, especially when picked from your own backyard.  Mid-April (think Tax Day) is a perfect time to begin your herb garden.  Herbs also make beautiful, unique landscape plants and are simple to grow.  Have fun and venture out from the common herbs such as oregano and basil and perhaps try nasturtiums and catnip. For a comprehensive list of herbs including more exotic varieties, visit 

https://fedcoseeds.com/seeds/herb_chart.php

Here are some growing notes for planning your unique herb garden.

Sage is for more than seasoning your Thanksgiving turkey. Harvest fresh leaves from your kitchen garden to flavor meat and bean dishes or toss the blossoms into salad! You can even wire dried sprigs to a frame to create an aromatic wreath or swag.
Thrives in full sun. Prefers well drained soil. 

You can also start plants from root cuttings from established plants. Set plants or thin seedlings to stand 24 to 30 inches apart. Sage thrives in full sun and well-drained soil. Young plants need a steady moisture supply until they start growing vigorously.

Each spring, prune out the woodiest stems and spent flower stalks. Stop harvesting early in the fall to encourage the plant to harden off for the winter. After a few years, plants become quite woody and less productive. Plan a year ahead to replace them. 
 
Rosemary Fragrant evergreen herb used with meats and stews. An easy to grow perennial that enhances everything from eggs to bread to vegetables and meats. This dependable and versatile herb needs little care or water to thrive. Since it is attractive and tolerates some degree of drought is also used in landscaping It is considered easy to grow for beginner gardeners and is pest resistant. Rosemary is extremely high in iron, calcium and Vitamin B6.
Rosemary prefers full sun but will grow in part shade as well.

Once established, Rosemary is a hardy evergreen that is somewhat tolerant to mild frost. Rosemary can be grown in a container. A full-grown rosemary bush may need a 10-gallon pot or larger at maturity.

Chives Great for dressing up potatoes and spicing up salads, this easy-to-grow Allium’s pinkish-lavender flowers make an attractive clump or edging in flower gardens.

While chives will tolerate a wide range of soil conditions, they prefer slightly acid soil (pH 6.2 to 6.8) with moderate fertility and high organic matter. Chives can grow to 2 feet tall.

Regular cutting helps keep plants vigorous and healthy and encourages spreading. Keep flowers picked to discourage dormancy in warm weather

Wild Bergamot is a perennial bush that can reach heights of 5 feet or more, and will show distinct, pale purple blooms that are a favorite of many types of pollinators, especially hummingbirds.
Select a location that is partially covered by shade in the heat of the afternoon.

Hyssop Native to southern Europe and the Mediterranean and has found application in medicine. Hyssop is sometimes used to provide comfort to the upper respiratory system and soothe the sore throat. It is also said to be effective as an expectorant and promote improved circulation and digestion.

Hyssop will grow at a height of nearly 2 feet and produce vibrant bright -blue flowers that are a favorite of bees from midsummer into fall.

Hyssop requires full sunlight and is somewhat tolerant of shade but will produce fewer blooms. It will do better with light, dry, sandy or rocky soil and low to moderate water. Will spread by seed, pick flowers before mature seeds develop to manage or plant in a wide-open area.

Catnip or catmint is named because of their famous effect on cats—Catnip stimulates cats' pheromonic receptors, typically resulting in temporary euphoria. According to traditional herb medicine, catnip tends to have a mild sedative or calming effect on humans.

Most catnip species are perennial plants, but some are annuals. They have sturdy stems with opposite heart-shaped, green to grayish-green leaves. The flowers are white, blue, pink or lilac and occur in several clusters toward the tip of the stems. The flowers are tubular and spotted with tiny purple dots.
Use smooth sticks or dowels placed 2 to 3 inches apart within the canopy of your catnip to keep your cats from flattening it.

Plant catnip in a place where your cats can rub and roll in it without hurting adjacent plants. Some cats like catnip so much that they lie on it, roll on it, and chew it to the point of destruction. If you find that to be the case, place some 1- to 2-foot-long bamboo sticks or thin dowels every 2 to 3 inches within the canopy of the plant to make it impossible for a cat to lie on top of the plant. Some cats are very rough on plants. To keep plants from being loved to death, cover each with an arch of chicken wire. The stems can grow up through the holes, yet the plant's base and roots are protected.

Catnip grows as a loosely branching, low perennial and can also grow in containers. Also consider planting catnip in the vegetable garden to attract your cat, who can help keep down rodents in the garden.
The small white flowers that appear in the summer will form seeds that sprout; the plant also spreads by underground runners.

Lemon balm Fresh leaves burst of lemon when squeezed. A truly delightful tea made from the dried leaves is our favorite anytime tea as it both stimulates the heart and calms the nerves. Fresh chopped leaves are also interesting in salads, soups and stews.

Lemon Balm can grow to a height of about 24" with fragrant heart-shaped leaves. Lemon Balm will grow best in full sun to part shade, and prefers a moist, well-drained, medium rich soil.

Parsley deserves recognition for more than its role as a garnish. It’s rich vitamins A and C, a good source of iron, and freshens your breath, to boot! Parsley is a key ingredient in tabouli, and compliments sauces, stuffing, fish, and poultry dishes.
Biennial Plant. Likes full sun or part shade. Prefers rich, moist soil. Slow-sprouting seed. 

Although parsley is a biennial, it’s best to start new plants each year because the leaf flavor is not as good in the second season. Parsley is very hardy: You can direct-sow seeds 2 to 3 weeks before the last spring frost. (If you sow seeds directly in the garden, keep the area as weed-free as possible so the tiny, slow-growing seedlings don’t have to compete with a jungle when they sprout.) Plants do well in sun or partial shade.

Chocolate Mint Makes an excellent tea and adds flavor to many foods. It is also very good for digestive problems. The oil from the Mint plant can be rubbed on your forehead and temples to relieve a headache. Your Mint plants will make a nice addition to your herb garden.

Choose a location that is partly sunny and partly shady. Keep the soil moist but not wet constantly. Harvest the Mint when the plants are about 12 inches tall. Pick the larger outside leaves as the plant grows to encourage more leaf growth.

Mint can be terribly invasive, particularly in rich, moist soil. To keep it from overtaking your yard, confine it to a bed with edging of metal or plastic. Bury edging to a depth of 14 inches around the perimeter of the mint patch, or simply grow the plants it in pots.

A single plant is plenty for a small garden, as it will quickly spread to fill its allotted space. Choose a sunny location with moderately fertile, soil. Use a light mulch to retain moisture and keep leaves clean.

Basil Plant basil in fertile soil in a spot that gets direct sun for at least 6 hours per day. Pinch the tip from the center shoot of basil after it has grown for 6 weeks to force side growth and prevent early flowering. If flower stalks develop, simply snip them off.

Basil needs a steady supply of moisture and warm soil temperatures to produce well. This heat-loving herb is susceptible to even mild frost; harvest the remainder of your crop if temperatures are predicted to dip into the 30s.

Nasturtiums These plants, with their bright greenery and vibrant flowers, are good for containers or as ground cover. Their pretty fragrance also makes them a good choice for cut flowers. Nasturtiums are perfect to grow with children because they grow so easily and rapidly. Plant nasturtium seeds in early spring in moist, well-drained soil in full sun. They can grow in partial shade, but they will not bloom as well.

Nasturtiums prefer poorer soils and they do not need fertilizers. Fertile soil will produce fewer blooms and more foliage.

Dill Pickles, salad dressing, seafood, potatoes, and cucumbers: these are just a few of dill’s culinary dance partners, making it a favorite in the herb garden. The umbel of delicate yellow-green flowers attracts beneficial insects, from pest-eating wasps to colorful butterflies.

Common dill grows to a height of about 3 feet. Dill produces a strong taproot like its cousin the carrot, and so does poorly when transplanted. Instead sow seed right in the garden. Plants thrive in rich, loose soil and full sun location. If you hope to harvest seed at pickling time, plant 1 to 2 weeks before the last spring frost date. In plots that receive less than 6 hours of direct sun per day, grow stocky varieties, such as ‘Fernleaf’.

If your garden is in a windy spot, stake the tall plants to prevent wind damage, or grow a dwarf variety. If you let a few plants mature and drop seed, and leave the area undisturbed, seedlings will emerge the following growing season.

Cilantro Coriander is a frost-sensitive annual with feathery, finely divided leaves growing on stems from 18 to 36 inches tall. Coriander leaves, known as cilantro, resemble flat-leafed parsley. Blossoms in spring and summer are tiny white to pale pink flower clusters. The plant sets small round, ribbed, beige-colored seeds in late summer.

Plant coriander in full sun; it will tolerate light shade. Coriander grows best in well-drained but moisture-retentive soil rich in organic matter. Prepare planting beds in advance with aged compost. Space rows 12 to 15 inches apart.

Keep coriander evenly moist throughout the growing season. Do not let plants dry out. Avoid overhead watering as plants reach maturity; overhead water or rain can reduce seed yield. Add aged compost to the planting bed in advance of planting. Do not fertilize at midseason.
 
http://www.heirloom-organics.com/guide/guidetogrowingherbs.html
  
RECIPES
There are countries that have herbalists and medical doctors who prescribe herbs for medical conditions.  Most herbs have a powerful nutritional benefit.  Take the opportunity to season liberally while cooking and try adding fresh herbs to smoothies, hot tea or water.  Here are some of my favorite smoothie recipes that add healing herbs.
 
Raspberry Rosemary Smoothie
Lemon-Thyme Blueberry Smoothie
Green Smoothie
 
More resources for superfood herb smoothies:
http://www.creativejuicesconsulting.com/recipes--info.html
https://kriscarr.com/blog/recipes/juices-smoothies/
https://greenblender.com/smoothies/1376/best-herbs-green-smoothies
https://greenblender.com/smoothies/1127/spice-up-your-life-a-guide-to-spices
https://myheartbeets.com/10-herbs-for-smoothies/
http://passionaltelyraw.blogspot.com/2013/05/banana-lemongrass-coconut-smoothie.html
 

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So what exactly DO you eat on a plant-based diet?  Are we surviving on plants, seeds and nuts?  Plant-Based doesn't mean the absolute absence of animal products but it does suggest to limit to 2 servings or less per week. Moreover, it is a diet comprised of whole-foods, plants, fruits, seeds, nuts, whole grains, and natural ingredients. Here is a comprehensive list of a well-stocked Plant-Based Pantry.  

​
                                             PLANT-BASED PANTRY                                 


BEANS, CANNED
organic, low sodium when available, ½ to 1 cup per day.

• Black beans
• Black-eyed peas
• Chickpeas (garbanzos)
• Great northern beans (cannellini)
• Pinto beans
• Red or kidney beans

BEANS, DRIED
If you’re inclined to cook beans from scratch, so much the better. Black beans, adzuki beans, and navy beans are particularly good cooked from scratch; there’s also pink, kidney, red, and large white beans; brown, yellow, green and red lentils, and split peas.

WHOLE GRAINS
If you store whole grains at room temperature, don’t buy more than what you will use up in about 3 months. During hot summer months, refrigerate them—especially flours.

• Barley
• Rolled oats
• Steel cut oats
• Bulgur
• Couscous
• Millet
• Brown or black rice
• Quinoa
• wheat berries
• Wild rice

BAKING SUPPLIES
If you have a high powered blender like a VitaMix,(dry mix container) you can make your own specialty flours. Nonglutenous grains, such as rice, corn, oats, and millet are mainly what I use in my recipes.  These unprocessed and minimally processed grains are a more health-promoting choice than refined grains (which have been stripped of their outer bran and/or germ) Look for ingredients list stating whole, rolled, cracked or stone ground.

• Cornmeal
• Specialty flours (almond, quinoa, teff, brown rice, etc.)
• Spelt flour
• Deglet Noor or Medjool dates
• Dried fruit, un-sulfured and no added sugar
• Unsweetened applesauce
• Vanilla extract or vanilla beans
• Baking soda
• Baking powder
• Unsweetened, Non-dairy milk (soy, almond, hemp, coconut) (avoid those with caramel color, carrageenan, artificial sweeteners)
• Low sodium vegetable broth, or low sodium chicken bone broth
• Raw cacao powder
• Unsweetened coconut
• Canned light coconut milk
• Canned pumpkin

HERBS AND SPICES (dried)
Keep a good range of commonly used varieties on hand; seasoning blends, especially an all-purpose salt-free herb-and-spice blend, a good-quality curry powder, as well as an Italian herb seasoning blend, are especially useful.

• Cardamom
• Tumeric
• Cinnamon
• Ginger
• Cumin
• Mushroom powder
• Jalapeno powder
• Curry powder
• Garlic powder
• Onion powder
• Kelp
• Parsley
• Nutritional yeast, no folate added

OILS
I no longer cook with oils, instead I water saute veggies.  I do keep the following on hand for light seasoning and for recipes such as hummus and pesto.

• Dark sesame oil
• Extra-virgin olive oil
• Sunflower or avocado oil for high heat cooking

PASTAS AND NOODLES

• whole grain pasta
• Brown rice pasta
• Red lentil pasta
• Bean thread noodles

NUTS, SEEDS, AND NUT AND SEED BUTTERS
All nuts and seeds should be kept in the refrigerator during the summer for increased shelf life. Purchase butters that do not have added sugars, oils or salt.

• Raw (or steamed) unsalted cashews, almonds, walnuts, pumpkin seeds, sesame seeds, sunflower seeds, pecans
• Chia seeds, hemp seeds, flax seeds,
• Tahini (sesame seed paste)
• Almond butter
• Sunflower butter
• Unsalted peanut butter

MISC.

• Protein Powder, raw, organic, plant based. I use Garden of Life Raw Fit
• Unsalted seaweed sheets
• Dried shiitake mushrooms
• Teas, herbal & green
• Matcha powder

TOMATO PRODUCTS, CANNED

• Diced, in 14- to 16-ounce cans
• Crushed or pureed, in 14, 16, and 28-ounce cans Tomato sauce
• Tomato paste

VINEGARS
​

• Balsamic (dark and/or white)
• Red wine or white wine vinegar
• Rice vinegar (for Asian-style cooking)
• Organic apple cider vinegar

PREPARED CONDIMENTS & SAUCES
I like to make my condiments and salad dressings so I can control the sodium, oil and sugar content.  When purchasing pre-made sauces, look for low sodium and no added sugars. 

• Barbecue sauce
• Pasta (marinara) sauce
• Salsa, tomato-based, mild to hot as you prefer, pico de gallo typically has lower sodium
• Salsa, tomatillo (Salsa verde)
• Bragg’s Liquid Aminos (soy sauce or tamari substitute)
• Dijon mustard
• Wholly guacamole

VEGETABLES AND TOFU
The sky is the limit.  Be sure to have lots of veggies on hand for a daily salad, but only purchase one week’s worth for freshness.  Vary the colors! Eat the veggies in season. Things such as bagged kale, bananas, garlic, ginger, bagged spinach can be frozen for extended life.

• Garlic
• Ginger
• Sweet peppers
• Carrots
• Onions (yellow, red, or both)
• Potatoes
• Sweet potatoes
• Tofu (silken, firm and/or extra-firm)
• Celery
• Cucumbers
• Cauliflower and/or broccoli
• Avocado
• Edamame
• Spinach, kale, lettuces, for a daily salad
• Tomatoes

FRUIT

• Berries, berries, berries
• Apples
• Red grapes
• Oranges, lime, lemon, pineapple
• Bananas
• Pears

FREEZER

• Brown rice
• Whole grain, sprouted bread
• Riced cauliflower
• Berries
• Veggies

ere is a collection of super tasty, super-healthy plant-based recipes.

Butternut Squash with Kale and Swiss Chard
 
2 cups large-diced seeded peeled butternut squash
1 tablespoon extra-virgin olive oil
1 bunch kale, stemmed, leaves cut into 1-inch ribbons
1 bunch Swiss chard, stemmed, leaves cut into 1-inch ribbons
3 tablespoons clarified butter, ghee, or coconut oil
1 clove garlic, minced
¼ cup raw sliced almonds
½ teaspoon chili powder
½ teaspoon black pepper
 
Preheat the oven to 425. Line a baking sheet with parchment paper.
 
In a large bowl, toss or mix the butternut squash with the olive oil until well coated. Place the squash on the prepared baking sheet and roast for 45-50 minutes, until fork-tender.

About 15 minutes before the squash is done, bring 2 cups of water to a boil in a large pot.  Place a colander or steamer inside the pot.  Add the kale and Swiss chard, cover, and steam until the kale is tender but not soft, 3 – 5 minutes.  Remove the kale and chard from the pot and set aside.  Drain the pot and wipe it out.

Place the same pot over medium heat, add the cooking fat, and swirl to coat the bottom.  When the fat is hot, add the garlic and the almonds and stir until the garlic is aromatic, about 1 minute.  Raise the heat to high and add the steamed kale and Swiss chard.  Toss to combine, then remove from the heat and transfer everything from the pot to the serving dish.

Combine the roasted butternut squash with the kale and chard mixture. Add the chili powder, salt, and pepper.  Toss to combine.


Greek Salad
 
1 head romaine lettuce, chopped
4 tomatoes, cut into large dice
1 cucumber, peeled and cut into large dice
½ red onion, thinly sliced
30 pitted Kalamata olives, halved
¼ cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon black pepper
Juice of ½ lemon
 
Combine the lettuce, tomatoes, cucumber, onion, and olives in a large serving bowl.
 
Combine the olive oil vinegar, garlic, salt and pepper in a small bowl and whisk together.
 
Pour the dressing over the salad ingredients and top with the lemon juice.


Butternut Squash Mac and Cheese
Total Time: 1 hr. 16 min.
Prep Time: 15 min.
Cooking Time: 61 min.
Yield: 10 servings, about 1½ cups each
Ingredients:
1 lb. dry whole wheat macaroni
1 tsp. olive oil
1 medium onion, chopped
2 medium red bell peppers, chopped
3 cups cubed butternut squash
1¾ cups low-sodium organic chicken broth
1 cup low-fat (1%) milk
2 Tbsp. low-fat (1%) plain Greek yogurt
1 cup shredded Gruyere (or Swiss) cheese
1 cup shredded sharp cheddar cheese
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
Finely chopped fresh parsley (for garnish; optional)
Preparation:
1. Preheat oven to 375° F.
2. Cook macaroni according to package directions. Drain and set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
9. Garnish with parsley if desired.
Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.



Cauliflower Rice
 
1 large head cauliflower, cut into florets
3 tablespoons ghee or clarified butter
½ onion, finely chopped
1 carrot, peeled and finely chopped
2 cloves garlic, minced
½ cup chicken broth
1 tablespoon minced cilantro
½ teaspoon salt
½ teaspoon black pepper
 
To rice the cauliflower, place half of the florets in a food processor and pulse into a rice like consistency.  15 – 20 pulses.  Don’t over pulse, or the cauliflower will get mushy.  Remove and repeat with the remaining cauliflower florets.
 
In a large skillet, melt the ghee over medium heat and swirl to coat the bottom of the pan.  When the ghee is hot, add the onion and carrot and cook, stirring until the onion is translucent, 2 to 3 minutes.  Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
 
Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables.  Add the chicken broth, cover and steam until it has reached a rice-like consistency, 10 – 12 minutes.  (Tender but not mushy or wet).
 
Remove the pan from the heat and mix in the chopped cilantro.  Add salt and pepper.


Roasted Beet, Orange, and Avocado Salad
 
2 medium beets
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 orange, halved, one half zested and juiced, one half peeled and cut into segments
½ teaspoon salt
¼ teaspoon black pepper
1 avocado, split lengthwise, pitted, peeled and diced
 
Preheat the oven to 425
Rinse the beets thoroughly and carefully stab all sides with a fork.  Place in a medium bowl and add 1 tablespoon of the olive oil, tossing till thoroughly coated.  Wrap the oiled beets in aluminum foil, pinching the tip closed to create a meal.  Place the beets in the center of a baking sheet and roast for 35 minutes.  Check them by carefully opening the foil and sticking a thin knife into the center of a beet.  If it goes in easily the beets are done.  If there’s resistance, close them back up and put back into the oven for 10 minutes.  Repeat until the knife slides into the center of the beet easily.  Let rest until cool enough to handle.
Remove the skin from the beets-you may want to wear gloves and an apron, as beet juice will stain your skin and clothes.  Dice the beets into 1-inch pieces and place in a serving bowl.
In a small bowl, combine the remaining 1 tablespoon olive oil with the vinegar, orange juice, salt and pepper.  Whisk until combined.
Add the orange segments and avocado to the beets.  Drizzle with the dressing, sprinkle on the orange zest and toss to coat.



Summer Minestrone Soup
 
1 tablespoon olive oil
2 carrots, chopped
2 celery stalks, chopped
1 onion, chopped
Salt & Pepper to taste
1 potato, peeled and cubed
3 cloves garlic, minced
28 ounces tomatoes, diced
6 cups low sodium vegetable stock
2 zucchini, diced
1 15 ounce can cannellini beans
3 cups spinach
2 cups pasta
 
Combine oil, carrots, celery, onion, salt, pepper, and potato in a large pot over medium heat for 3 minutes.

Add garlic and stir for one minute.  Mix in diced tomatoes, vegetable stock, and zucchini.

Bring to a boil, place the lid on the pot, and simmer for 45 minutes.

Add cannellini beans, spinach, and pasta, and simmer 10 minutes or until pasta is al dente.

Cool and enjoy.

Rebecca Katz is author of The Cancer Fighting Kitchen and has worked for over a decade motivating people to eat a cancer fighting diet. To continue educating myself to best support our community of cancer survivors, I'm currently enrolled in her online Cancer Fighting Kitchen course.  This course focuses on clean soups and super immunity-building ingredients that we can add to our everyday meals.  The content of this course closely follows my belief that an anti-inflammatory diet is a way of life for survivors.

It can be challenging to adopt a new way of eating and part of our overall wellness is to minimize stress, we want to enjoy healthy meals without complicated meal plans.  

The current recommendation is to eat 5 - 7 vegetables a day plus 2 - 3 fruits. So many folks have told me that they stocked the fridge with fresh foods and good intentions but ended up throwing out healthy food that spoiled, wasting time and money.

So how do we balance eating well while:

Keeping it simple 
Sticking to a budget
Getting our recommended intake of plant based foods
Choosing the freshest most nutritious ingredients
Making sure our fresh foods don't go bad because we don't know how or have time to prepare them

Here are some tips:  Plan your meals. Choose recipes and snacks that use similar fresh produce .  Create a precise shopping list.  Consider freezer friendly meals that can be prepared once a week.  Make a healthy soup a meal staple!  Remember, smoothies are a great way to increase veggie intake and use left over produce.

Rebecca Katz's website features a comprehensive recipe box, cooking videos, and cancer fighting tips and I've added her meal planning template (below) so you can download and use as you plan healthy menus.

In addition, I have created a sample meal plan of make ahead freezer friendly recipes. 4 recipes, 1 shopping list, Under $50, simple and healthy! This menu plan includes:Cozy lentil soup, (a Rebecca Katz favorite) Shiitake lemon hummus, Mushroom quiche, and Super surplus smoothie; several simple recipes with shared produce and a smoothie recipe to make sure all the fresh produce is used. In total, you will have approximately 18 meals!

If you are ready to jump in and try my Sample Menu Plan, GREAT, it is listed below.  Or if you are interested in simply trying an AMAZING healthy soup, GREAT, I recommend the Cozy Lentil Soup that is listed below.

Enjoy your time in the kitchen!  Here's to your HEALTH.

Cheryl Lecroy
Cancer Coach, Wind River Services

Open this file with Adobe Acrobat in order to type directly into the template to create your own menu plan.  

This super yummy smoothie was developed at a recent Wind River retreat where 8 amazing women, (and 4 amazing hosts) shared a weekend in nature full of laughter, fun, food, and healing.  We had leftover butternut squash that had been roasted in the oven with nothing added, just  natural sweetness and goodness.  Any winter squash can be substituted or if you don't have leftovers, Trader Joes sells a bag of frozen cooked butternut squash or fresh butternut squash chunks that you can steam in the microwave.    Enjoy!                                                                                          
 
                                                                                                                                                                                                 
Warrior Princess Smoothie
(Blueberry, Butternut, Kale)
 
4 cups kale, loosely packed
7 strawberries
1 banana
1 ½ cups blueberries
1 cup cooked butternut squash
2 TBSP raw almonds
1 tsp vanilla
1 ½ cups coconut water
Juice of ½ lime
1 vanilla So Delicious dairy free coconut milk yogurt substitute 5.3 oz. (or Greek yogurt)
Ice
 
 
Instructions:
 
Place all ingredients in Vita-Mix in order listed.  Select variable speed 1.  Turn on machine to mix, increase speed to 10 then turn to high.  Run for 1 minute or until smooth.
 
 

Creativejuicesconsulting.com
Creative Juices Consulting© 2016

​Lemon Chia Pancakes
Makes 8 pancakes

Ingredients

2 Ripe Bananas
2 eggs
2 scoops protein powder
1 tsp baking powder
Juice from 1 lemon
1 1/2 tsp chia seeds
2 tbsp all purpose flour (You can use any flour of your choice, adapting this recipe to gluten free)

Instructions:

Combine all ingredients until smooth.  Pour batter into a pan prepared with non-stick spray.  Cook on medium/low heat and flip once pancakes begin bubbling. Serve hot.  Toppings could include: Pure maple syrup.  Greek yogurt and granola. Fresh berries.

Enjoy!

This recipes was adapted from Lexi's Clean Kitchen. The original can be found here: http://lexiscleankitchen.com/2013/12/03/lemon-poppy-seed-protein-pancakes/