Loading up on raw fruits and vegetables adds fiber and nutrients that you can’t get by simply drinking water.  What’s in your glass is important, but so is what’s in your food. 

Choose wet foods to keep dry winter skin at bay.

1 cup chopped sweet onion

3 stalks celery, chopped

4 carrots, chopped

2 cloves garlic, through a press

1 (16 ounce) package lentils

6 cups vegetable broth

2 cups spinach or kale

Heat oil in Dutch oven.  Add onions, garlic, celery and carrots and saute until vegetables soften.  Season with salt and pepper. 

Add vegetable broth and lentils.  Cover and reduce heat to simmer. 

Simmer for approximately 30 minutes, remove lid and cook an additional 15 minutes, stirring frequently, until lentils have softened.  Adjust seasonings.

Stir in spinach or kale in the last five minutes.

Serve with crusty bread and a tossed salad.

There are the obvious menu additions such as having an orange for breakfast, or adding lemon slices to your water but try using the juice of an orange as part of your salad dressing.  Whisk it with olive oil and toss it over fennel, and red onion slices. 

Grate the zest of a lemon over steamed asparagus, or green beans.

Marinate chicken, seitan, or tofu with lime juice, chili paste and olive oil. 

Have fun and get creative!

Raw carrots, Cooked spinach,
Baked sweet potato with skin, Cooked turnip greens,
Baked winter squash, Cooked collard greens, Cantaloupe
Romaine lettuce, Steamed broccoli,  Cooked green peas

3 Tablespoons vegetable oil

1 Tablespoon kosher salt

1 large red onion, chopped

1 and 1/2 Tablespoons olive oil

5 medium beets (about 2 pounds without greens) peeled and cut into 1 inch pieces

1 red apple (such as Gala), peeled, cored and cut into 1 inch pieces

2 garlic cloves, minced

6 cups vegetable broth

1 teaspoon maple sugar

pepper

To roast the squash, preheat the oven to 375.  Cut off the tops of the squash (about 1 inch from the stem end) and reserve.  Scoop out the seeds and discard.  Cut a thin slice off the squash bottoms to create a stable base, but do not make an opening in the bottom of the squash.  Brush the vegetable oil inside and on top of the squash and sprinkle the kosher salt on the inside.  Arrange the squash bowls, with tops alongside, stem ends up, in two large, shallow baking pans.  Roast the squash in the upper and lower thirds of the oven, switching the positions of the pans halfway through baking, until the flesh of the squash is just tender, about 1 and 1/4 hours. 

While the squash is roasting, make the soup.  In a 5-quart, heavy saucepan over medium heat, cook the onion in the olive oil, stirring occasionally, 5 minutes or until the onion is softened.  Add the beets and apple and cook, stirring occasionally, 5 minutes.  Add the garlic and cook, stirring, 30 seconds, or until well combined.  Add the broth and 2 cups water, then simmer, uncovered, until the beets are tender, about 40 minutes.  Stir in the maple sugar.  Puree the soup in 3 batches in a blender until very smooth, at least 1 minute per batch, transferring the soup to a large bowl. (Use caution when blending hot liquids!) Return the soup to the pan, season to taste with salt and pepper, and reheat.  If the soup is too thick, add enough water to thin to the desired consistency.  Serve the soup in the squash bowls.

Why not give lunches a twist?  Ditch the ham and cheese and skip that run to the corner store for a wrap.  You can make something more interesting and delicious by changing out a few ingredients.  Just be sure to label your lunch if you want it to still be waiting in the kitchen when you’re ready to eat!

- Make the outside tasty.  Choose a good quality whole grain bread, or a gluten free version if you need to.  Think about making your own bread.  Try naan bread, pita bread, or nori sheets for extra nutrition.

- Spread the goodness.  If you’re in a mayonnaise rut you can try Veganaise or Nayonnaise for a healthy change.  Or mix it with a little mustard or horseradish for extra flavor.  Try hummus instead of mayo.  It comes in many flavors and adds dimension to anything you’re having.

- Let the supporting players take the lead role.  If you use vegetables to dress up the meat why not give them a chance to shine on their own?  Try tomatoes with avocadoes, cucumbers and sprouts.  There won’t be room for much else, but there won’t be much need either.

- Go green in a whole new way.  Leave off the iceberg lettuce and try watercress which is nutrient dense, or arugula for a little kick.  Red leaf lettuce is delicious and pairs well with roasted peppers and portabellos.

-Get Fancy.  There’s nothing wrong with having finger sandwiches at your desk.  It will keep the fires stoked if you’re working those mini meals.  And having something that’s easier to divide into smaller meals will  keep you satiated all day.  Pinkies up!

Join in the discussion.  Post on the boards and tell us about your sandwich creations.  Pictures are a plus !

1/2 cup salsa

3 chopped green oions (+2 more for garnish)

1/4 cup fresh cilantro (+1/4 cup more for garnish)

1 (15 ounce) can black beans

1 (11 ounce) can corn

8 ounces enchilada sauce

Combine all ingredients in slow cooker and set on low for 3 hours or until heated through and the flavors have blended.   (This can also be made on the stove top on a low setting.)  For the last hour of cooking time prepare your favorite corn bread recipe and dollop on top of the casserole.  Sprinkle with cheddar style non dairy cheese. 

When bread is cooked through serve the casserole with the reserved green onions,  and cilantro, non dairy sour cream and salsa.  Add a side salad to complete the meal.

Visit the boards and tell us where kale is making an appearance on your menu!

- Order a veggie sub with oil and vinegar.  Cutting out the meat and the mayo will cut calories and  help with food combining.

- Read the package before you buy chips.  Many corn chips are made without artificial ingredients.  Pair them with homemade salsa instead of cheesy dip.

- Veggie platters have as much crunch as chips and also contain nutritional value.

- Vegan chili is as warm and hearty as it’s meaty counterpart but won’t weigh you down. 

- Toss a veggie burger or portobella mushroom on the grill.  Think chicken or veggies when skewering on the grill.

- If you’re eating animal protein bring along some hummus or bean dip to help digest a miscombined meal.

- Keep in mind that even “lite” beer will contain 60 to 100 calories and has dehydrating effects so be sure to have two glasses of water for every alcoholic beverage.  Consider showing your team spirit with a big water bottle with your team logo.

~ ~ ~ ~ ~ ~ ~

1/2 cup flour

1/2 cup cornmeal

1 teaspoon baking powder

1 teaspoon garlic powder

2 large eggs

1 egg yolk

1/2 cup soy or almond milk

1 Tablespoon Canola oil

3/4 cup corn

2 green onions sliced

1/4 cup diced red pepper

1 Tablespoon chopped fresh thyme

Mix dry ingredients together in large bowl.  Stir in eggs, yolk, almond milk and oil and stir with a wooden spoon until blended.  Sir in corn, green onions, red peppers and thyme.

Heat large fry pan and add oil.  When oil is hot ladle batter 1/4 cup at a time.  Cook 2 minutes, flip and cook until browned on both sides.