Health For Today
Email us at: info(at)healthfortoday.net

Copyright © 2018 by Maria Jose Hummel. All rights reserved.

January 24, 2019

Try these Quinoa Crumbles in tacos, pasta, lasagna, pizza, or just about any dish you can imagine. Quinoa is already a high protein grain, so the addition of walnuts helps to add healthy fats, fiber and protein to this healthy substitute for ground meat.

Enjoy!

Ingredients

4 cups of cooked quinoa* 
1½ cups of water 
¾ cups of walnuts 
¼ cup of chopped onion
2 cloves of garlic 
1 teaspoon of vegetarian seasoning such as Better Than Bouillon (or use vegetable broth instead of water)
¾ teaspoon of sea salt or Himalayan salt

Blend the walnuts with water (or broth), onion, garlic, seasoning and salt. Pour this mix over the cooked quinoa and mix well. Spread over a baking sheet lined with parchment paper or a non-stick silicone mat. Bake at a low temperature (250°F or 120°C) for 1 to 1½ hours, or until the quinoa is completely dry and with a crumbly texture. After 1 hour of baking, stir the quinoa to dry evenly, and stir every 15 to 20 minutes afterwards until done. 

* To cook quinoa us...

November 2, 2017

I had been looking for a way to make tamales with no added refined fats for a long time. I've made vegan tamales for years now, but always adding either oil or Earth Balance margarine, which I thought was the "healthier" option. And it probably is a lot healthier than the original version with lard and meat.

However, lately I have really eliminated oil from my own diet and even reworked all my recipes in my cookbooks to reflect that. Oil is such a refined, processed food, devoid of all fiber and nutrients, that I have a hard time recommending it anymore. Even with the traces of vitamins some oils have, their nutritional value pales in comparison to the less processed, more natural sources of healthy fats, such as nuts, seeds and avocados.

But I was really convinced in my mind you simply couldn't make tamales without refined fats such as oil or shortening. I had never heard of such a thing. I was convinced the refined fat is what gave the tamales their texture, which otherwise might end u...

October 30, 2017

Minestrone is one of the most perfect soups to consume on a chilly, cloudy fall day. Of course, this soups is actually perfect any other time of the year too! But as the weather cools down, days become shorter, and we start thinking about the upcoming holidays, this recipe seems to be more attractive than ever.

My version is a fully whole-food, plant-based recipe. I use only unrefined, unprocessed or minimally processed ingredients, including whole-grain pasta and brown rice. I also add a lot of fresh vegetables, so that when consuming this soup, you might be able to get at least a full serving of vegetables. With the added beans, which provide good quality proteins, and complex carbohydrates, this minestrone soup can actually be considered a "complete" meal. 

Ingredients:

1 medium onion, diced

2 cloves of garlic, minced 

2 medium carrots, sliced

2 celery stalks, sliced 

½ cups of water or vegetable broth

1 small potato with skin, cubed 

⅓ cup dry whole wheat pasta

1 cup of cup cooked brown...

July 11, 2017

Cauliflower is almost everybody's favorite vegetable right now. It really is amazingly versatile. I have always liked cauliflower, but now that it is so much in vogue, I have run into new and ingenious ways to prepare it. From fried rice to Alfredo sauce, it's like you can make almost anything with it!

Here is my version of Cauliflower Fried Rice. As always, I make the easiest, quickest version possible, while still preserving great taste. Feel free to add any other vegetables or ingredients that will fit your taste.

Ingredients:

1 head of cauliflower, chopped very fine (by hand or with a food processor)

2 green onions, sliced

1 large carrot, shredded

1 cup broccoli, chopped very fine

½ to 1 cup vegetable broth

1 clove garlic, minced

1 tablespoon Bragg's Liquid Aminos or light soy sauce

Salt to taste

Sauté green onions and garlic with vegetable broth for 2 to 3 minutes. Add cauliflower and other vegetables, stir and cook until soft (5 to 6 minutes). Add Bragg's Liquid Aminos and salt to taste.

For...

July 5, 2017

Beans are powerhouses of nutrition, fiber and flavor. Beans are also staple food for the longest living populations in the world and have been shown to help with the control of diabetes, heart disease, and to help control hunger.
 
This recipe of black beans is absolutely delicious and will help you incorporate black beans into your menu in a fun new way.

Ingredients:

4 a 5 cups of cooked black beans (or 3-15 oz. cans of low sodium black beans)
1 large onion, chopped fine
1 green or red bell pepper, chopped fine
2 to 3 cloves of garlic
1/4 tsp ground cumin
1 tsp oregano
1 to 2 bay leaf
1 tsp olive oil
Salt to taste

In a large pot, add the olive oil (which can be substituted with water or vegetable broth) and oil. Stir fry for one minute and add the bell pepper and garlic. Cook for a few more minutes until onion is tender.

Add beans, bay leaf, cumin and oregano, and salt if desired. When it starts boiling, lower heat and let it simmer for 15 more minutes. These beans can be served with brow...

Please reload