• reduce portion size.
• stop eating flour and sugar.
• eliminate dairy.
• don’t eat after 7 pm in the evening.

one or all of the above will help you lose weight without really doing too much. if it’s too much to do all at once, you could try doing 1 or more of these items 3 days out of the week. Give it a GO!!!!

• 40-50% carbs – high quality, whole grains
• 30% good fats – olive oil
• 20-30% protein

Eliminate or reduce your consumption of dairy.

P.S. I have also made these on the grill by brushing each round with oil and grilling them. Equally delicious.

Ingredients:

• 1 tube of polenta (from your grocer’s refrigerated section)
• 2 tbsp. good quality oil (more if desired) I like them kinda light on the oil.
• plenty of maple syrup

Directions:

1. Slice polenta into 1/4 inch slices (like bologna shaped). The thinner the cut, the crispier they will get and the better!
2. Heat oil in a skillet on medium heat.
3. Place pieces in oil. I cover too – as the oil splatters some.
4. Cook until browned, turning occasionally.
5. Remove from heat and place on plate.
6. Serve with earth balance spread and heated maple syrup.

Always a winner. You could also make the polenta from scratch but hey in this case, I have to say, why bother?

It is one of the ancient staple foods of the Incas, called “the mother grain.”

Try it here: http://www.yummyvegetarianrecipes.com/quinoa-recipe. Add some cranberries, nuts, cumin, turmeric or just good old earth balance buttery-flavored spread.

Ingredients:

• 3 medium chopped onions
• 1 1/2 cups firm tofu, cut into bit-sized cubes
• 3 medium carrots, sliced
• 1 small hot chili, finely chopped
• 1 cup snow peas or 1 cup frozen green peas
• 1/2 cup black bean sauce (buy from thai section in market)
• 1 tsp. shredded lemongrass
• 3 garlic cloves, chopped
• 1 tbsp. minced ginger
• 2 tablespoons olive oil
• 1/3 cup water

Directions:

1. In a large skilled, heat the oil and fry the tofu until browned. Remove from skillet.
2. Add the onion, garlic, ginger, chili and lemongrass and cook for 1 minute.
3. Add carrots and peas and cook for another minute.
4. Add the cooked tofu. Stir in the black bean sauce and water. Simmer briefly & serve.

Yum.

Ingredients:

• 1 large chopped onion – chopped thickly
• 1 large head of cauliflower, cut into large pieces
• 8 flowers or so of broccoli, cut into large pieces
• 8 cups veggie broth – either cubes dissolved or in the carton
• 2 tbsp. minced ginger (could use less if you don’t LOVE ginger)
• 1 tablespoon olive oil
• salt and pepper

Directions:

1. In a large soup pot (8-quart), saute the onions in the olive oil for 5 minutes to begin to tenderize them.
2. Add the vegetable stock, cauliflower, broccoli, ginger.
3. Bring to a boil, turn down and cook at medium heat for another 20 minutes, or until the veggies are cooked.
4. Puree using a hand blender or your preferred method
5. Add salt and pepper to taste.

So easy to make and simply delicious and healthful! You can’t go wrong here.

Ingredients:

• Several Kirby cucumbers
• 1 C rice vinegar
• 1 C cold water
• 2 T sugar
• 1 T coarse Kosher salt

Directions:

1. Cut the cucumbers into quarters, lengthwise, after cutting off the very top and bottom.
2. Place the cucumber spears in glass jars or any other sealable non-reactive container.
3. Dissolve sugar and salt in vinegar and water and pour over cucumbers to cover.
4. Refrigerate.

The pickles are ok after a few hours, but get better overnight or if left for a few days. One can also use this pickling recipe to pickle almost anything, such as carrots, string beans, jalepenos or beets.

Ingredients:

• 1 cup chopped onion
• 1/3 chopped carrots
• 6 cups red and or pinto beans, cooked
• 2 cups vegetable broth
• 1 cloved chopped garlic
• 1 pinch red pepper flakes
• 1 t. cumin powder
• 1/2 frozen corn
• 1/4 cup olive oil
• 1 t. hot sauce
• 1 bag tortilla chips
• salt and pepper
• 1 cup shredded vegan cheese, regular cheddar cheese if desired

Directions:

1. Saute the onions and hot pepper flakes in the olive oil for 4 minutes to begin to tenderize them.
2. Add all the other ingredients except chips and cheese.
3. Cook 5 minutes, then take 2 cups out and blend in a blender, and put back in. This will help thicken to the right texture.
4. Cook under medium heat for another 15 minutes.
5. Put a handful of chips, a bit broken up into serving bowls
6. Ladle in the soup, and add vegan cheese/cheddar cheese on top

Maybe have a margarita, or a corona? We would!

Ingredients:

• 1/2 cup chopped onion
• 1/3 cup chopped white or brown mushrooms
• 4 small potatoes, peeled
• 3 medium carrots, sliced into nickel sized pieces
• 1 cloved chopped garlic
• 1 cup vegetable broth
• 1 cup water
• 1/2 cup milk
• 1 tablespoon olive oil
• 1/2 tablespoon Earth Balance, or other vegetable spread
• 1 T. arrowroot, disolved in 2 T water
• 1 t. Herbs d Provence
• salt and pepper
• Some chopped parsley to garnish

Directions:

1. Saute the onions and mushrooms in the olive oil for 4 minutes to begin to tenderize them.
2. Add the carrots and vegetable spread, and saute for another 3 minutes.
3. Add the vegetable stock, water, potatoes, Herbs d Provence, and garlic.
4. Cook under medium heat for another 10 minutes, or until the potatoes and carrots are both cooked.
5. Add the milk and arrowroot, and turn off heat and stir. Let sit for another 3 minutes, to thicken a bit.
6. Add salt and pepper to taste.
7. Add a little chopped parsley to each serving, on top.

Simple delicious and from Eastern Europe!