Vegetus_logo
Log in
Lost your password?
Register

Recipes Archive

Quick and Easy Your Way Granola Bars

• 2 1⁄2 cups instant rolled or steel cut oats
• 2 cups rice crisps
• 3⁄4 cup nut or seed butter (peanut, almond, etc.) 1⁄2 cup of agave or maple or date syrup
• 1⁄4 cup brown sugar
• Addition options for flavor variations, add 1⁄4 cup of:
• Mini chocolate chips, chopped peanuts, and/or dried fruit.

1. In one bowl, add the dry ingredients (oats, rice crisps, and brown sugar) together.
2. In another bowl, add the wet ingredients (nut or seed butter and syrup) and microwave for a few seconds to make it easier tom mix.
3. Pour the bowl of dry ingredients into the bowl that contains the wet ingredients and mix them both together.
4. Then, add your toppings of choice to the mixture and stir them in.
5. Line a baking pan* with parchment paper and pour the mixed ingredients so it covers the bottom of the pan.
6. Press the mixture into the pan.
7. Bake in the over for 5 to 8 minutes.
8. Then, take them out of the oven and let cool completely.
9. Once cooled, removed them from the tin and slice them into rectangles.
10. Place them in a container and/or eat them immediately!

*Tip: the standard pan size for this recipe is 9”x9”. If you’re using a larger pan, or want the bars to be thicker, double the recipe.

Watermelon Salsa

• 3 cups of seedless watermelon, diced and seeded
• 1 peeled cucumber, diced and seeded
• 1 peeled mango, diced and seeded
• 1 small red onion, chopped
• 1 jalapeno pepper, chopped and seeded 8 fresh basil leaves, chopped
• 1⁄4 cup of fresh lime juice (3 limes)
• 1 1⁄2 tsp of lime zest (1 lime)
• 1 tbsp sugar
• 1⁄2 tsp of garlic salt
• Ground pepper to taste

1. In a large bowl, stir together the lime zest and juice, sugar, and pepper.
2. Next, add the cucumber, watermelon, mango, onion, jalapeno, and basil.
3. Toss everything gently.
4. Add garlic salt when it’s time to serve.

Green Smoothie Ice Pops

Equipment:

• Popsicle sticks
• Popsicle mold*
• Aluminum foil
*if you do not have a mold, you can use paper cups, and ice cube tray, empty yogurt containers, or a muffin pan

Ingredients:
• 1 cup of almond or oat milk 1 cup of fresh spinach
• 1⁄4 cup of fresh parsley
• 1 banana
• 2 kiwi fruit
• 2 tbsp of agave syrup
• 1 tbsp of either grated ginger or ginger powder

1. Chop the banana and peel both kiwis (chopping only one of them).
2. Blend the milk, spinach, and parsley together for 10 to 20 seconds.
3. Add the chopped banana and kiwi, agave, and ginger into the blender.
4. Blend again until smooth.
5. Slice the other peeled kiwi and place a piece in each section of the mold.
6. Take the mix and pour it into the mold over the kiwi slices, filling the mold. 7. Cover with aluminum foil.
8. Place a popsicle stick in each section before putting in the freezer.

Tip: After 6 hours, run the popsicles under warm water for a few seconds before removing the foil. This will help loosen them from the mold/containers.

Flu-Fighter Garlic Soup

• 3 tablespoons extra-virgin olive oil
• 1 large onion (chopped)
• 5 cloves garlic (minced)
• 1 large carrot (chopped)
• 5 mushroom caps (chopped)
• 1/4 cup of chopped coriander
• 1/2 cup quinoa or lentils
• 1/8 teaspoon turmeric powder
• 6 cups water or vegetable broth
• To taste: salt and pepper
• Optional: chopped kale or spinach

  1. Cook quinoa or lentils according to package directions. Set aside.
  2. In a medium to large pot, heat oil to medium high heat and add onion. Sauté, stirring frequently, until onion starts to soften and turn clear. Add garlic and sauté another minute, stirring frequently. Add turmeric powder and some pepper, and cook for a minute or two until fragrant.
  3. Add the carrots, mushrooms, and coriander and cook for 5 minutes.
  4. Stir in the vegetable broth or water, along with the cooked quinoa or lentils. Let simmer for 15 to 20 minutes, stirring occasionally. Salt and pepper according to taste.
  5. Add the kale or spinach. Let everything sit in the pot for a few more minutes before serving.

“Kitchen Sink” Soup

• Whatever is in the fridge that needs to be eaten (e.g., leftovers like cooked rice, pasta, grains, beans, cooked meats, cooked vegetables; unused fresh vegetables close to expiring)
• 2 tbs olive oil (optional)
• 4–8 cups water (or broth/bouillon)
• Herbs and spices to taste

1. Take a look at the produce that’s been sitting unused in your fridge. The best marker for expiration in vegetables is a change in color. When they begin to lose their pigment and become pale (most green vegetables will turn yellow), it’s an indication that part of the vegetable isn’t edible. You can still utilize the rest by removing the expired section. The lifespan of a vegetable isn’t as ephemeral as one might assume. Many typical soup reagents such as onions, cabbage, celery, beets, garlic, potatoes, turnips, carrots, and bell peppers, last for weeks to months. Other vegetables like zucchini and cauliflower can last for about two weeks. Mushrooms, broccoli, and leafy greens such as kale, spinach, collards, and lettuce typically last from 5 to 7 days. Use your eyes, nose, and hands to gauge freshness.
2. Wash and/or scrub the rescued veggies thoroughly under running water, removing mushy or discolored parts with a knife. Peel and/or chop them up and set aside.
3. In a big soup pot, add a little olive oil or a few tablespoons of water and lightly sauté aromatics (e.g., onions, garlic, celery, carrots), if using, until slightly softened. Add any other uncooked vegetables followed by 4 to 8 cups (you’ll have to eyeball the amount yourself ) of water/broth. Add a bay leaf or two and/or other herbs and spices, if desired, but hold off on adding any salt or pepper). Bring to a boil, reduce heat, and simmer until vegetables have reached desired consistency.
4. Add any previously cooked items (e.g., rice, grain, pasta, cooked meat, beans etc), bring back to a boil briefly, reduce heat, and simmer for about 10 minutes. You can also add uncooked grains at this point too, just adjust the simmer time accordingly.
5. When done cooking, season soup with salt and pepper if desired, but taste it first because the leftovers you added may have already been seasoned.
6. Serve with favorite soup toppings (e.g., grated Parmesan cheese, croutons, chopped parsley, chopped green onions).
7. Refrigerate uneaten portions for up to 3 days or freeze for up to 6 months.

Simple Miso Soup

Servings: 4 (1-cup servings)

• 4 cups vegetable or meat broth or bouillon
• 1/2 cup shredded carrots
• 1/2 cup thinly slices mushrooms
• 4 tbs miso paste
• 1 sheet nori (dried seaweed), cut into strips
• 1 8oz package tofu (any firmness, but soft is ideal) drained and cut into small, bite-sized cubes
• 1/2 cup sliced green onions

  1. Bring broth to a boil, add carrots and mushrooms, reduce heat, and boil gentle for 3 to 5 minutes.
  2. Add miso paste to gently boiling water and stir until dissolved.
  3. Add nori and gently boil for 1 minute or until softened. Remove the pot from heat.
  4. Add tofu cubes and sliced green onions. Serve while hot.
  5. Refrigerate leftovers for up to 3 days.
Nutrition Facts
Serving size: 1 cup
Servings: 4
Amount per serving
Calories 93
% Daily Value*
Total Fat 3.9g 5%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 1487mg 65%
Total Carbohydrate 9g 3%
Dietary Fiber 2.4g 9%
Total Sugars 2.2g
Protein 6.1g
Vitamin D 32mcg 158%
Calcium 162mg 12%
Iron 1mg 8%
Potassium 213mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

“Meaty” Tomato Sauce with Lentils and Walnuts

• 1 cup chopped yellow onion
• 3 cloves garlic, chopped
• 1 28-ounce can diced tomatoes
• 1 6-ounce can tomato paste
• 3 cups water
• 1 1/2 cups green lentils
• 1 cup crushed walnuts
• 2 tablespoons fresh or dried oregano 1 tablespoon medium-high heat oil(canola, avocado, grape seed, olive)
• 1 teaspoon salt
Black pepper to taste

1. Heat the oil in a medium-sized pot on medium heat. Add the onion and garlic and cook for 2-3 minutes or until browned. Stir to avoid burning.
2. Add the diced tomatoes, tomato paste, water, and lentils and stir everything together.
3. Let simmer (covered) for 30-40 minutes.
4. Add crushed walnuts, salt, pepper, and oregano and stir well. 5. Serve over pasta of choice.
Serving Suggestion:
Top with dried basil leaves or more crushed walnuts for some added texture and flavor.

Flax Meal Pizza Crust

• 2 cups flax meal*
• 1/2 cup warm water
• 3/4 cup carrot pulp (from carrot juice)
• 3 cloves garlic – minced
• 1/2 tsp salt
• Dash of red pepper flakes, oregano, rosemary, basil, sage, and pepper.
*Instead of purchasing flax meal, try grinding flax seeds in a blender or coffee bean grinder for optimal Omega-3 benefits.

1. Preheat oven to 400 degrees Fahrenheit.
2. Coat pizza pan with olive oil.
3. Combine flax and warm water in a large bowl and mix well. Add the remaining ingredients and stir everything together.
4. Remove the dough from the bowl and knead for 1-2 minutes or until completely worked together.\
5. Place it in the center of your pan, form the pizza shape, and bake for 30 minutes or until golden brown.
Serving suggestion
Prepare the sauce and toppings while the pizza is baking. You can even use the sauce from the recipe on page xx.

Roasted Beets

• 8 medium to large fresh (raw) beets with or without the greens attached
• 1 to 2 tablespoons olive oil
• 2 teaspoons dried rosemary or thyme
• Salt and pepper to taste

1. Cut off the tops (leaves and stems) and bottoms (any stringy, dangling roots) from each beet, if present. Set aside the leaves and stems to be prepared separately, if desired.
2. Scrub and rinse the trimmed beets well under cold running water. Use a vegetable peeler to remove any tough skin. Dry each beet with a cloth or paper towel to remove excess water. Slice each beet into halves (for medium sized beets) or quarters (for large beets), placing the pieces on a cookie sheet or in an oven-proof roasting dish.
3. Drizzle 1 to 2 tablespoons of olive oil over the beets, tossing them briefly with your hands. Next, sprinkle the beets with the rosemary or thyme and salt and pepper (to taste), tossing them again for even coverage of spices and oil. Spread the seasoned beets in a single layer on the baking sheet or dish.
4. Roast beets, uncovered, at 400 degree F until desired tenderness is achieved (~15 mins), flipping them once, halfway through
the cooking time. If desired, roast them an additional few minutes under the broiler set at high heat to crisp them up. Serve
them hot as a side dish or appetizer or serve cooled as a fresh green salad topping.

Vegetarian Borscht

• 3 cups of vegetable broth
• 1 cup of coarsely chopped
• fresh tomato or one 15oz can
• chopped tomatoes
• 1 medium onion, finely diced
• 1 cup shredded carrots
• 2 cups thinly sliced green cabbage
• 1 cup raw beets, shredded or very finely chopped 2 tsp salt*
*If you are using salted vegetable broth, you may not need to add any additional salt, so make sure to taste the soup first before adding salt.

1. Pour the vegetable broth into a large pot, add the tomatoes, and bring to a gentle boil.
2. While the broth is getting to the boiling point, chop the vegetables.
3. When the soup comes to a boil, add all of the veggies and salt to the pot, turn down the heat, cover, and simmer for about 30 minutes. The vegetables should be tender. Adjust seasoning as desired.
4. Serve hot with some lemon juice or a dollop of low-fat sour cream
Serving suggestion: Sometimes borscht is served cold, but this recipe is better served hot.

Chocolate Cinnamon Overnight Oats

• 1⁄2 cup rolled oats
• 1 TBSP ground flax seed
• 1 to 2 tsp ground cinnamon
• 1 TBSP cacao powder
• 1 tsp chia seeds
• 1 pinch ground cardamom
• 8 to 10 raisins
• 2 raw walnut halves, crushed
• 1⁄2 to 3⁄4 cup plant-based milk

Place rolled oats in a pint mason jar. Add remaining ingredients except for the milk. Mix ingredients until well blended. Add milk, cover tightly, and shake until blended. Store in refrigerator overnight or until ready to eat.

Texas Fiesta Salad

• 2 15 oz cans black-eyed peas, rinsed and drained 1 red pepper, diced small
• 1⁄4 red onion, diced small
• 1 cup of frozen corn (defrosted), fire roasted or freshly cut off of raw cob
• 1 small jalapeno, seeded and finely diced 1⁄2 cup cilantro, finely chopped
• 2 TBSP lime juice
• 2 TBSP red wine vinegar
• 1⁄4 tsp cumin
• 1⁄4 tsp salt

Mix all of the ingredients together in
a big bowl. Enjoy this recipe as a salad, serve as a dip with chips and veggies, take it to a picnic or BBQ, have it over a potato or wrap it in a tortilla.
Optional: add diced avocado, tomatoes and/or jicama;substitutepintobeansforblack-eyedpeas

Latest Recipes

Contact Us

[email protected]

866.325.9907 (toll-free, US) or 484.266.0702

Matrix Medical Communications
1595 Paoli Pike
Suite 201
West Chester, PA 19380

About Us

Terms of Use

Nutrition

Healthy Eating
Know Your Nutrient
Know Your Medicinal Plants
Nutrition Basics
Recipes
Superfood Spotlight

Exercise

Beginners
Child/Adolescent
Tips & Techniques
Yoga

Mental Well-being

Body-Mind Connection
Memory
Mood
Social

Body Basics

Systems
Functions
Health Conditions

Healthy Activities

Outdoor/Nature
Indoor
Family
Social
Eco-friendly
Altruistic
Facebook-f Twitter Envelope

© 2023 Matrix Medical Communications

Sign up for our free email newsletter!

It’s easy! Just fill out the information below to receive our free monthly email newsletter.
Name(Required)
Email(Required)
Password(Required)
Would you like to receive emails from NHR notifying you when new issues are available?(Required)

NO THANK YOU!

Primary Categories

Exercise

Healthy Activities

Mental Well-being

Nutrition

Resources

Secondary Categories

  • Issue Date