Color Flow Ink, LLC

Day 21 – Black Bean Confetti

2011-09-21T12:11:00.000-07:00

Beans can be your best friend.

Black beans, corn, peas, carrots and celery

To limit and avoid gas:

Drain and rinse the beans in a colander to de-gas them.

Cook the beans well, until really soft.

Slow down while eating.

Beans are full of protein, fiber and calcium.

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heal, 2011feb08, recipes, meals, black bean confetti

Day 20 – Oatmeal and Berries

2011-09-20T11:23:00.000-07:00

Standard fare

Gather:
fresh strawberries
frozen blueberries

steel-cut oatmeal
cinnamon

Chop: 4 strawberries.

Cereal bowl: Thaw ¼ C frozen blueberries while cooking.

Pot:

Place ½ C oats in pot, add 2 C water.
Cook on med high heat and bring to a boil.
Reduce heat to med low and simmer for 30 minutes.

Stir occasionally.

Cereal bowl:

Add cooked oats to blueberries.
Stir in ½ t cinnamon.
Top with strawberries.

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heal, 2011mar23, recipes, meals, oatmeal and berries

Day 19 – Spaghetti

2011-09-19T10:23:00.000-07:00

Spice up an old favorite.

Gather:

angel hair pasta (whole wheat, whole grain)
diced tomatoes

vegetable broth
rosemary sprigs

Tabasco, Mc Ilhenny Co ® Red Tabasco® sauce
24 herbs and spices, Bragg’s ® Sprinkle

Cook ½ box of pasta according to package directions.

Drain in a colander in the sink.

Large frying pan:

Warm veggie broth and 1 can tomatoes on medium heat.
Add chopped fresh rosemary, ½ t Tabasco, ½ t Sprinkle
When the pasta is ready, add to the frying pan.

Blend for a few minutes and serve.
Serves 4 – 6.

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heal, 2011may07, recipes, meals, spaghetti

Day 18 – Bok Choy and Yam Soup

2011-09-18T01:04:00.000-07:00

Kick it up a notch, omit salt and experiment with spices.

Gather:

bok choy, yam, red bell pepper, red onions, mushrooms
Tabasco, Mc Ilhenny Co ® Red Tabasco ® sauce
paprika, curry

24 herbs and spices, Bragg’s ® Sprinkle
.

Bake yam at 400 degrees for 45 minutes in the oven, then refrigerate.

Chop veggies and place in 3 small bowls:
Bowl 1 - a few red onion slices and mushrooms
bowl 2 - 1 yam
bowl 3 - 2 stalks bok choy including the greenery, ¼ red bell pepper

Large frying pan:

Saute the onion and mushrooms for several minutes in 4 T water.

Add 2 C water and bring to a boil, turn the heat to medium.

Add flavorings:

1/2 t curry, 1/2 t Sprinkle, 1/2 t Tabasco, ¼ t paprika

Add yam and heat for several minutes.
Pour in the fresh veggies just before serving.
Keep the veggies as raw as possible to save the nutrients.

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heal, 2011apr09, recipes, meals, bok choy and yam soup

Day 17 – Guacamole Chicken Burger

2011-09-17T10:56:00.000-07:00

"California Whopper with a Twist"

Gather:

Chicken patties, Morning Star Farms ® Chik Patties ® Original
hamburger buns,
avocado, tomato, lettuce, onion
mayo, A-1 sauce

Slice: avocado, tomato, and onion

Cook the veggie chicken patties according to package directions.
“Grill” the buns in a large frying pan on the stove with 1 T oil
about a minute each side.

Assemble:

Lay the buns on a plate, “butter” each bun with less than 1 T mayo.
Place a patty on the foundation bun and decorate with 1 t A-1 sauce.
On the top bun, layer lettuce, tomato, avocado, then onion.
Flip the foundation onto the top bun, then flip again to serve.

For special occasions. Serve with watermelon.

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heal, 2011may29, recipes, meals, guacamole chicken burger

Day 16 - Tiger Fries

2011-09-16T22:28:00.000-07:00

Tiger fries that you make are a vast improvement over fast food french fries.

Tiger Fries, carrot chips and tangelo.
Bake one yam for 45 minutes at 400 degrees in the oven.
Once it has cooled, peel and cut the yam into strips.
In a large frying pan, drizzle oil in a zig zag fashion.
Fry the yam strips quickly to create black tiger stripes.

Eat homemade tiger fries rather than french fries.
Carrot chips are a great alternative to potato chips.
Eating fruit is better than drinking just fruit juice.
Have a tangelo rather than orange juice.

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heal, 2011mar10, recipes, meals, tiger fries

Day 15 – Macaroni Pink Salad

2011-09-15T13:16:00.000-07:00

Have fun with coloring your food.

Gather:

beets, macaroni, celery, scallions, parsley, mayo, sweet pickles and Stevia sweetener

Colors:
Use food coloring, spices, condiments or beet juice to color food.

Be creative with pasta and tofu, just like coloring Easter eggs.

Veggies:

Rinse and clean each fresh veggie for a few seconds under the faucet.
Chop with a butcher knife and place in a cereal bowl:

2 stalks of celery, 2 scallions, 4 slices of beets and a few sprigs of parsley

For 4 servings, cook 1/2 box of macaroni according to package directions.

Coating:
Using a cereal bowl and spoon, blend:

1 T pickle juice, 1/8 t Stevia and 4 T mayo

Wrap it up and serve:
Drain the macaroni in the sink using a colander.
Place the macaroni in a large bowl, blend in 4 T beet juice, until nice and pink.
With a tablespoon, stir in the veggies, then stir in the coating.

More... click here
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heal, 2011jan17, recipes, meals, macaroni salad

Day 14 – Zucchini Tofu Scramble

2011-09-14T13:19:00.000-07:00

Here’s a healthy alternative from eggs for breakfast.

Made with tofu, zucchini, red onion and garlic.

Tofu is tasteless and a good source of protein.
Add your favorite seasonings to make it tasty.
Curry makes tofu yellow.

More...
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heal, 2011jan14, recipes, meals, zucchini tofu scramble

Day 13 – Quinoa Breakfast Pudding

2011-09-13T20:01:00.000-07:00

Quinoa is a marvelous source of protein.

Quinoa, AncientHarvest ® Supergrain products
wild blueberries
almond milk
vanilla extract

Pot:
Simmer, cover and cook for 15 minutes.

Remove from heat:
Stir in 4 oz almond milk, ¼ t vanilla extract and ¼ C blueberries.

More...
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heal, 2011feb02, recipes, meals, quinoa breakfast pudding

Day 12 - Pad Thai

2011-09-12T10:35:00.000-07:00

This has a sweet coconut flavor.

Gather:
Pad Thai sauce
coconut milk
rice noodles, bok choy, scallions, red bell pepper

Chop veggies:
Put each veggie in a small bowl when you finish chopping it.
scallions (cut lengthwise), red bell peppers, and bok choy

Wok:
Start with 2 T oil and 2 C water, and bring to a boil, med high heat.
add Rice noodles, 1/2 bag (5-8 min)
Reduce heat to med low, then add 1/2 can coconut milk.
Add veggies and remove from heat immediately.
Blend in Pad Thai sauce and serve.

More:
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heal, 2011feb24, recipes, meals, pad thai

Day 11 - Farm House Salad

2011-09-11T01:52:00.000-07:00

Here's a salad made with bread!

Red:      onion, bell pepper, tomato
Green:   cucumber, avocado, lime
White:    french bread

Place in a large bowl:
3 C french bread, torn in bite sized pieces

Chop and place in a medium bowl:
red onion - one slice, then chopped
red bell pepper - one slice, then chopped
tomato - 1 chopped
cucumber - 1/2 peeled, sliced, then chopped

Add the contents of the medium bowl into the large bowl
and toss gently.

Garnish with slices of avocado and lime.
Serve with salad dressing on the side.

More:
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heal, 2011may05, recipes, meals, farm house salad

Day 10 – Quinoa Soup

2011-09-10T10:41:00.000-07:00

Quinoa was a sacred grain of the Incas.

Quinoa, AncientHarvest ® Supergrain products

vegetable broth, Pacific Natural Foods ®

onion

celery

carrot

garlic
herb and spice seasoning, Bragg ® Organic Sprinkle Seasoning

parsley

More...
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heal, 2011feb07, recipes, meals, quinoa soup

Day 9 – Mexican Corn and Beans

2011-09-09T11:29:00.000-07:00

Just 5 minutes

Green:            avocado
Yellow:         cream style corn, canned, Green Giant ®
Brown:         black beans, canned - drained and rinsed, Bush’s Best Beans ®

More...
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heal, 2011may03, recipes, meals, Mexican corn and beans

Day 8 - Tofu (Eggless Salad) Sandwich

2011-09-08T07:45:00.000-07:00

Craving an Egg Salad Sandwich?

Skip the cholesterol and saturated fat of eggs.

Tofu Sandwich

firm tofu (rather than eggs) – 1/2 box

scallion - 1, chopped

alfalfa sprouts – 4 Tbsp

pickle relish – 2 Tbsp

Teriyaki sauce – 2 tsp

Dijon mustard - 1/2 tsp

paprika - 1/4 tsp

whole grain bread – 4 slices

Make the tofu mayo first. See below for ingredients.

Using a fork, crumble the tofu as you remove it from the box.

Mash the tofu in a medium bowl with mustard until it looks like hard boiled eggs.
Add the scallion, pickle relish and Teriyaki sauce and blend.

Spread the tofu mayo on both sides of the bread.
Spread the tofu mixture on one side, with the sprouts on the other side.
Top with paprika. Makes 2 sandwiches.

Tofu Mayo

firm tofu – 1/2 box

lemon juice – 1 1/2 tsp

vinegar – 1 1/2 tsp

Dijon mustard – 1/4 tsp

Stevia - 1/4 tsp

Using a fork, crumble the tofu as you remove it from the box.

Mash the tofu in a small bowl with mustard. Add remaining ingredients.
Whisk with a fork.

More...
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heal, 2011apr11, recipes, meals, tofu sandwich, tofu mayo, egg salad

Day 7 – Broom Salad

2011-09-07T10:27:00.000-07:00

Day of rest - no cooking, simple and quick

Purple:      red cabbage & red onion
Green:      celery
Orange:    carrots

Dressing: oil and vinegar, then honey and mustard

Broom Salad is great for breakfast to sweep out the intestines.

More...
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heal, 2011feb19, recipes, meals, broom salad

Day 6 – Pancakes with Blueberries and Bananas

2011-09-06T07:45:00.000-07:00

On the road to healthy eating habits

Pancakes with Blueberries and Bananas

Make pancakes according to package directions.

Omit the syrup.
Use as little butter as possible.
Top with 10 blueberries, 1/2 banana and plenty of cinnamon.

More...
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heal, 2011jan02, recipes, meals, pancakes with blueberries and bananas

Day 5 – Mango Delight Smoothie

2011-09-05T11:37:00.000-07:00

Drink - Mango Delight

mango, orange, banana, fruit juice

1/2 banana, 1/2 orange, 1/2 mango

8 oz “Orange Peach Mango” Dole brand 100% Juice

Combine in a blender until smooth and creamy.

More...
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heal, 2011apr16, recipes, drinks, smoothie, Mango Delight

Day 4 - Oatmeal with Apples and Cinnamon

2011-09-04T12:15:00.000-07:00

Oatmeal makes a great dessert.

Rethink your reward system...
Oatmeal is better than ice cream.
Apples are better than candy.

Quaker - one minute oatmeal
One whole apple - you can eat half of it while you are cooking

More...
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heal, 2011jan04, recipes, meals, Oatmeal with Apples and Cinnamon

Day 3 - Lentil Soup with Couscous

2011-09-03T23:28:00.000-07:00

Lentil Soup with Couscous

Cook lentils in a pot according to package directions. Drain.
Cook couscous in a pot according to package directions.

Chop: red onion, garlic, celery and tomato

Combine in a large pan: onion, garlic, water, curry and vegetable broth.
Add lentils to the broth.

Serve lentil soup with couscous, raw celery and fresh tomato.

More...
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heal, 2011jan06, recipes, meals, Lentil Soup with Couscous

Day 2 - Red Orange Soup

2011-09-02T20:37:00.000-07:00

Red Orange Soup

Red:           red onion and red bell pepper
Orange:      carrots and yam

Liquid:         Vegetable Broth - Pacific Natural Foods brand

Seasoning: curry, paprika and pepper

Spicy and delicious.

More...
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heal, 2011jan04, recipes, meals, Red Orange Soup

Day 1 - Couscous Confetti Salad

2011-09-01T12:12:00.000-07:00

Couscous Confetti Salad

Lemon Spinach Couscous - cooks in 5 minutes. Fluff with a fork.

Purple:    red onion and red cabbage
Red:          red bell pepper
Orange:    carrot chips
Green:      parsley

Pretty and Easy

More...
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heal, 2011jan06, recipes, meals, couscous confetti salad

Kick Start Meals

2011-07-30T02:25:00.000-07:00

Here's some meals for kick starting into healthier eating habits. Enjoy!

click here

Farmhouse Salsa Fresca Salad - 2011may05 190.

Red: onion, bell pepper, tomato.
Orange: carrot.
Green: cucumber, celery, avocado, lime.
Brown: pork-n-beans, not shown.
Black: black beans, not shown.
White: french bread.

For Cinco de Mayo.

http://colorflow.smugmug.com/0B-Products/Subjects/Kick-Start-Recipes/
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heal, 2011may05, recipes, meals, kick start

Salt Is Toxic

2011-07-19T10:30:00.000-07:00

Spices, herbs and flavorings
are great alternatives.

Table salt is:

Toxic
Contributes to high blood pressure
Destroys good bacteria in the intestines
Preservative
Addictive
Stimulant
Contributes to fluid retention

Consider healthier choices
for your salt cravings
when cooking
and at the table.

heal, 2011jul19, salt, toxic, spices, preservative, addictive

Nutrition Rainbow For Your Fridge

2011-06-30T00:42:00.000-07:00

http://support.pcrm.org/site/DocServer/Nutrition_Rainbow_handout.pdf?docID=1643

heal, 2011jun30, about food, eat by color, rainbow, nutrition