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Quick Vegan Fried Rice

Quick Vegan Fried Rice

Ingredients:
1 cup raw brown rice, prepared and cooked
-1 medium onion
-1 cup chopped mushrooms
-1 clove chopped garlic
-1 cup peas
-1 cup chopped vegan “chicken”
-3 TBSP soy sauce (or more to taste)

Instructions:
Cook the brown rice in 3 cups of water and bring to a boil OR use an Instant Pot for faster results
-Saute the onion, garlic, and mushrooms in ¼ cup water in a scan pan or other frying pan
-Add the chopped vegan “chicken”
-Add the cooked rice and mix well.
-Sprinkle soy sauce and mix in.

Serving suggestions for extra nutrition:
-Add lightly steamed broccoli florets. Allow them to sit 15 minutes after cutting to greatly
increase their antioxidant power.
-Add 1/2 cup finely chopped kale
-Add small pieces of fresh or canned pineapple for a sweet touch
-Serve with steamed brussels sprouts, applesauce, and a green salad

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Over Night Oats

Oats are among the healthiest grains on earth.
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits.
These include weight , lower blood sugar levels and a reduced risk of heart disease.
The nutrient composition of oats is well-balanced.
They are a good source of carbs and fiber, including the powerful fiber beta-glucan
They also contain more protein and fat than most grains
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
• Manganese: 191% of the RDI
• Phosphorus: 41% of the RDI
• Magnesium: 34% of the RDI
• Copper: 24% of the RDI
• Iron: 20% of the RDI
• Zinc: 20% of the RDI
• Folate: 11% of the RDI
• Vitamin B1 (thiamin): 39% of the RDI
• Vitamin B5 (pantothenic acid): 10% of the RDI
• Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
oats are among the most nutrient-dense foods you can eat.
Both flax and chia seeds are healthy additions to your diet. They’re both good sources of plant-based omega-3 fatty acids, fibre and minerals.
Karen Burzichelli RN,
HealthCoach
Karen’s Healing Kitchen
856-803-9910
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Recipe – Banana Nice Cream

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also contains
• Potassium: 9% of the RDI.
• Vitamin B6: 33% of the RDI.
• Vitamin C: 11% of the RDI.
• Magnesium: 8% of the RDI.
• Copper: 10% of the RDI.
• Manganese: 14% of the RDI.
• Net carbs: 24 grams.
• Fiber: 3.1 grams.
• Protein: 1.3 grams.
• Fat: 0.4 grams.
Each banana contains only about 105 calories, and consists almost exclusively of water and carbs.
Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.
Bananas make a great addition to your breakfast cereal or smoothie. You can even use them instead of sugar in your baking and cooking.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested, and simply have to be peeled and eaten.
Karen Burzichelli RN,
HealthCoach
Karen’s Healing Kitchen
856-803-9910
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Chickpea Wraps

Chickpea Wraps
1 can chickpeas rinsed, drained and  skins peeled off
1 Tsp celery
1 tsp onion
1 tbsp Dijon mustard
1 tbsp avocado + more for topping
1/4  cup chopped tomatoes
Whole grain tortilla wraps or romain leafs
Mash chickpeas with a fork or put in food processor and pulse  to break down . Add rest of ingredients and mix. Scoop into romaine leafs and top with sliced avocado and chopped tomatoes or wrap in tortilla.
Chickpeas, or garbanzo beans, are a great source of plant-based protein along with fiber, iron, zinc, phosphorus, B vitamins and more. … Beans, pulses and legumes are nutrient-dense foods and unique in that they provide a combination of protein, starch, fiber and minerals. All  essential for a healthy pregnancy. Plus, they are low in calories and filling.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Karen Burzichelli RN,
HealthCoach
Karen’s Healing Kitchen
856-803-9910
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A Favorite Recipe

Corn Bean Salsa in

Cucumber cups with Avocado

 

1 can, fresh or frozen organic corn

1 can organic black beans rinsed

1 red pepper

1 pint of grape tomatoes

1 purple onion

1 jalapeño pepper

1/2 cup chopped cilantro

Juice from one lime

2 tablespoons of apple cider vinegar

3 cucumbers cut in thick rounds with middle scooped out.. be careful not to go all the way through.. I use a teaspoon to scoop out!

1 avocado mashed with cilantro, juice from 1/2 lime and salt and pepper to taste

 

Chop all veggies and Mix in bowl! The longer this sits the better the flavor is. If you like more spice you can add some hot sauce

 

Scoop into cut cucumbers and top with mashed avocado for a really nice appetizer or serve with organic corn chips!

 

 

This recipe is full of flavor and loaded with nutrients!!

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K.

Bell peppers are an excellent source of vitamin A (in the form of carotenoids), vitamin C and vitamin B6. They are a very good source of folate, molybdenum, vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin and potassium.
black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health.

corn is rich in folic acid, and, “Folate-rich diets have been associated with decreased risk of cardiovascular disease by working in conjunction with vitamin B6 to reduce homocysteine, an amino acid that at high levels is a risk factor for artery blockage, Additionally, folic acid works along with vitamin B12 and vitamin C to help the body use protein, and it is involved in the production of red blood cells and DNA. Folic acid is also involved in normal tissue growth, which is why getting enough folic acid before and during pregnancy helps prevent certain birth.

Karen Burzichelli RN,
HealthCoach
Karen’s Healing Kitchen
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Kale Waldorf Salad

This salad is packed with Nutrients that are very important to keep mom healthy and baby growing.

Kale is considered a super food.  1 cup has 145 mg of Calcium which is needed for healthy bone development in the baby and helps regulate mom’s blood pressure.  It contains Vitamin C which will help boost mom’s immune system to keep her healthy through out the pregnancy and will also help babies immunities and help with fetal brain development.  Kale is also rich in iron which is needed to support mom’s increasing blood volume.

Apples are great for the immune system.  They have vitamin C, Beta-carotene and are also good for controlling blood sugar due to the high fiber content.

Carrots are high in Beta-carotene, which will convert to Vitamin A once it enters the body.  This nutrient plays a critical role in helping prevent anemia, promoting cell growth in baby and fetal development, especially in the bones, teeth skin and with vision.

Grapes are an antioxidant full of Vitamin C, helps decrease inflammation which will help regulate blood pressure.  It’s low glycemic and will help with blood sugar balance, better insulin regulation and increase insulin sensitivity.

Walnuts are a great source of protein, 1 cup = 18 gms, contains Vitamin B complex – folates, riboflavin and thiamin, also a great source of fiber.

Limes are a great source of Vitamin C, also great for digestion which will aid in preventing constipation.

 

1 bunch of curly kale

2 organic apples cubed

3 carrots shredded

1 cup grapes sliced in half

1 cup chopped raw walnuts

Dressing

3 tbsp white balsamic vinegar

2 tbsp Dijon mustard

1 tbsp maple syrup

Juice from one lime

Mix all dressing ingredients into a mini food processor until creamy.  Strip kale from stem and place in a large bowl and squeeze juice from 1/2 lime.  Massage and tear kale in small pieces for about 3 minutes until tender.  Pulse carrots in a food processor until you have small pieces.  Add apples, carrots and grapes to kale and toss with dressing.

Makes 5-6 servings

 

sent by Karen Burzichelli at karen@karenshealingkitchen.com