Fruit Salad & Dark Chocolate

Fruit Salad & Dark Chocolate

  • 2 sliced Kiwi
  • 6 strawberries
  • 8 raspberries
  • 5 blueberries
  • ¼ cup of dried cranberries
  • topped chopped 1-22 table spoons of almonds (optional)

1oz of 75% or more dark chocolate


Deliciously energizing and antioxidant rich!

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.

Antioxidant substances include

  • Beta-carotene
  • Lutein
  • Lycopene
  • Selenium
  • Vitamin A
  • Vitamin C
  • Vitamin E

Source: Medline Plus


Cucumber Lovers, Try This!

Cucumber Mix

1 cup cumcumbers

1 cup tomatoes

1 tablespoon of chopped herbs (prepackaged in a bottle herbs work as well)

Note: Choose herb of your choice: basil, oregano, etc.

Optional: Add olive oil 1 teaspoon (please not, olive oil is always to be used in MODERATION)


Calories 30 with Olive Oil 70

Cholesterol 0 g

Sugar 1

Sodium 1mg

This quick snack gives you sodium and sugar intake naturally.

Vegan Taco

Now, as a vegan who may have already taste meat before, or maybe still want a few of the meat inspired dishes, you may still want to enjoy a taco with out meat. A vegan taco consist of black beans, along with vegetables.

Retrieved from:…

Here is the recipe:

Serving Size: 2 tacos

1 cup black beans (cooked)

1 cup of lettuce

1/2 cup of diced tomotoes

1/2 cup spinach (optional, great source of iron)

2 whole wheat soft or hard taco torrila shells


1. Rinse of black beans (this is if you use bagged or boxed)

2. Bowl water for about 2-3 minutes, put black beans into the bowling pot of water

3. Let them cook for about 20-30 mintues (or until done)

4. Take black beans out of the pan, rinse then off and smoosh down the beans into a the beans lose form

5. Take smashed beans and put them onto the whole wheat taco shell

6. Add other ingredients

7. Add all natural salsa or sauce if you like

Note: If there are any other healthy ingredients you like on your taco, feel free to add them (example. corn, avacado, green peppers and so on)



Vegan Bean Wrap

Retrieved from: 7 Ways With Black Beans

Bean are a high source of protein. Black beans, 1 cup cooked have 15 grams of protein and 6.7 grams of protein per 100 call. Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume. (Black beans, WHFoods)

Health Benefits

Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon). You won’t find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. The almost magical protein-fiber combination in legumes–including black beans–explains important aspects of their health benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system. Each area of systems benefit has a strong research basis. (Black beans, WH Foods)



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Black Bean Burrito

Serving Size: One

1 cup black beans (cooked)

1 whole wheat tortilla

1 cup lettuce (lettuce of your choice, romaine, leaf, arugula,etc.)

1 cup spinach

1/3 cup of sliced green peppers

1/3 cup of chopped onions

2 tablespoons of your choice of dressing or sauce (optional)

Note: I like mustard, choice what you prefer and you will enjoy this healthy burrito.

Just remember to choose sauces or dressing with the minimal amount of chemicals and ingredient.

Serve Cold

Calories: 300 calories

Protein: 17 grams

Cholestorol 0 grams

By: Tierra Thomas

Nature’s Way of Life




No-Meat Philly Cheesesteak




Serves 2 

2 tbsp olive oil 

1 small onion, cut in half vertically and thinly sliced

1 green pepper, sliced

1 red pepper, sliced

2 cloves garlic, minced or pressed

1 (12 oz) package seitan, finely chopped

1 tsp vegan Worcestershire sauce

1 tsp garlic powder

1/4 tsp freshly ground pepper

4 slices vegan provolone cheese (if not available, use vegan mozzarella), torn into strips

2 whole wheat sandwich thins

1 cup vegan marinara sauce (optional)



Heat 1 tsp olive oil in a large skillet over medium heat. Sauté the onion and peppers for 3 minutes, stirring occasionally. Cover and reduce the heat to low for 5 minutes, or until the onion becomes soft and translucent. Uncover and increase to medium-high heat. Add the remaining tablespoon of oil, the garlic cloves, and chopped seitan. Make sure all the water is pressed out of the seitan before cooking to keep oil from splattering.


Pour the Worcestershire sauce, garlic powder and pepper over the seitan while constantly stirring it. Cook for approximately 4 minutes or until the seitan starts to turn golden. Lay the cheese on top of the seitan mixture and reduce the heat to low. When the cheese is melted, pile onto the sandwich thins and top with marinara sauce if desired.

Addded to Dr. Oz 04/02/2012