DELICIOUS VEGETARIAN CREOLE STYLE "SAUSAGE" JUST IN TIME FOR MARDI GRAS

Mardi Gras is right around the corner. Here is a healthy, vegetarian Creole style dish that is virtually fool proof and a cinch to cook in your crock-pot. Wishing you a happy and peaceful day!


Vegetarian Creole- Style “Sausage” with Rice and Beans

Serves 8

1 package Boca meatless vegan sausage (found in frozen aisle of grocery store)
2 fresh organic tomatoes, diced
1 Vidalia onion, diced fine
1 small green pepper, diced
1 small red pepper, diced
4 cups organic vegetable stock
2 teaspoons Creole seasoning (or adjust to suit your taste)
1.5 cups uncooked brown long grain rice
2 (15 ounce cans) of dark red kidney beans, rinsed and drained

1. Prepare veggie sausage according to package directions. Slice veggie sausage into bite sized pieces and place in bottom of 4 quart slow cooker.

2. Add tomatoes, Vidalia onion, green pepper and red pepper to slow cooker. Slowly add vegetable stock, brown rice, and Creole seasonings. Gently stir to combine.

3. Cover and cook on low setting or 3 and ½ hours. Then, add in red beans and stir to combine. Cover and cook for additional 30 to 45 minutes. Serve and enjoy!

STARTING YOUR DAY OFF PEACEFULLY

Lately it seems as if the media is flooding us with stories of fear, lack and trepidation. With all of this negativity, it can be hard to access your own sense of inner peace. This week, try to carve out some time for yourself and begin your day from a place of serenity and peace. Here is a great meditation and breakfast smoothie recipe to get you started.

Choose a meditation space where you will not be interrupted. This place should be away from distractions such as the telephone, computer and doorbell. Find a space in your home for a place that feels peaceful and serene. Ideally this area will be free of clutter and should not be associated with stressful triggers such as work problems or traumatic events. It is important for you to be able to feel as relaxed as possible when you enter your meditative process. Many people choose to meditate outside in nature. For others the only quiet place they can access is their bathroom. You may want to create a meditation table or altar to inspire you. Your meditation altar can include pictures of loved ones, statues, religious relics or other treasured items to enhance your time of inner reflection. There is no right or wrong place to meditate and become one with your spirit.

There are many different types of meditation. Some meditations involve the use of a mantras or repeated words or phrases. Other meditations encourage you to visualize various images in your mind’s eye. Walking meditations are yet another way to bask in a sense of limitless peace. Each chapter in this book will feature a different meditation technique. Experiment with all the various techniques and decide for yourself which one works best for you.


The following exercise is a simple, introductory meditation.

Sit in the floor, in your bed, or on a pillow with your legs crossed. Alternatively, you can to sit on a chair with both feet placed flatly on the floor in front of you. Sit with your back straight and envision each vertebra stacking one on top of the other, bone by bone. Place your hands on your knees with your palms facing up. You may choose to keep your eyes open, gazing at a fixed point in the room. Or, if you want to, you can meditate with your eyes closed.

As you begin your meditation say aloud or to yourself “I am totally relaxed, surrounded by peace and goodness”

State your intention for this meditation. Choose an intention that feels right for you and meets your needs on that particular day. Some examples of intentions are “I dedicate this meditation to creating a healthy body.” “I devote this meditation to world peace.” “” I dedicate this meditation to letting go of negative feelings and replacing them with peace and joy.”

Focus on your breathing. Slowly breathe in and out through your nose. Allow your whole body to relax. Let go of any tension you feel in your muscles. Gently let go of any stressful thoughts or worries.

Visualize a blank television screen in your mind’s eye. Allow all of your thoughts to disappear. When your mind starts forming thoughts, words or pictures gently notice these thought forms and bring your focus back to the blank television screen.

Experience all of your senses fully. If you are feeling tired or restless, notice these feelings and sensations and give yourself permission to experience them. Do not resist or judge anything. Focus on breathing in and out and allowing everything to be as it is in this moment.

If you distracted by outside noises such as sirens, telephones or rain, simply notice these distractions and let them go. Having thoughts arise during meditation is as natural as breathing. Welcome the thoughts and then quietly let them go as you surrender to silence. Focus on breathing in and breathing out. Continue this practice for twenty minutes. You may choose to meditate for as long as you desire. At the end of the mediation session, take several long, deep breaths. Feel a sense of gratitude and appreciation for this time of inner reflection.

Serenity Smoothie

1 cup skim milk
1 cup nonfat yogurt
1 large banana, frozen

1/2 cup fresh blueberries

4 large strawberries, hulled
1/4 small cantaloupe, diced
2 tablespoons organic honey

1 tablespoon flax seed oil

1. In blender, combine milk, yogurt, banana, blueberries, strawberries, cantaloupe, flax seed oil and honey.

2. Puree on high speed until thoroughly blended. Serve immediately.

HAPPY NEW YEAR

Happy New Year! We wish you a peaceful and joyous 2009! Here's an easy to prepare and delicious gourmet recipe that we hope will jump start your healthy eating goals. Whatever your new year's resolution or lack thereof, remember to be kind and gentle with yourself today (and everyday).

Mike’s Bean Salad with Red Peppers and Feta Cheese

Yield: 6 servings

Prep time: 10 minutes

Cook time: 0 minutes

Serving size: 1 cup

Each serving has:

431 calories
55 g carbohydrates
15 g fat
16 g fiber
22 g protein

1 cup canned dark red kidney beans, rinsed
1 cup white beans, rinsed
1 cup light red beans, rinsed
2 medium red bell peppers, diced
[1/2] cup canned whole sweet corn, drained
2 tablespoons fresh garlic, chopped fine
1 medium red onion, diced
1 ounce fresh cilantro, chopped fine
1/2 cup red wine vinegar
1/4 cup olive oil
1 cup feta cheese, crumbled
[1/4] teaspoon cumin powder
to taste salt and white pepper

4 whole leaves red leaf lettuce, washed

1. Combine the beans, red peppers, cilantro, garlic, cumin powder, onion, vinegar, olive oil and corn in a large bowl and toss well.

2. Let stand in refrigerator covered for at least one hour before serving.

3. Drain excess liquid from salad.

4. Divide the salad among 4 portions and serve on top of bed of red leaf lettuce. Top each serving with crumbled feta cheese. Salt and pepper to taste.

GINGERBREAD COOKIE SMOOTHIE RECIPE

The holiday season is upon us and things are as busy as ever. Our book , The Inner Peace Diet, was just released by Penguin and is receiving tons of positive feedback. During these exciting times, it is important to nourish our bodies with a healthy breakfast. Here is a quick, easy and festive smoothie recipe that will jump start your holiday mornings.

Gingerbread Cookie Smoothie

1/2 teaspoon freshly grated ginger
1 cup of soy milk or skim milk
1 tablespoon organic honey
1/4 teaspoon vanilla extract
1/2 cup nonfat yogurt
1 small ripe banana
1/2 teaspoon cinnamon
dash allspice
handful of ice cubes

1. Place all above ingredients in blender. Process on high speed until very smooth. Serve immediately.

YUMMY LEFTOVER THANKSGIVING TURKEY RECIPE

We hope you had a great Thanksgiving yesterday. Below please find a yummy way you can enjoy some turkey or Tofu-rkey leftovers. Gratitude is a powerful feeling that momentarily eradicates negativity and stress from our lives. To experience lasting inner peace, try ending each day by being grateful for all the gifts in your life. Offer thanks to yourself, your higher power or the people that surround you on your life’s path. It is extremely helpful to maintain a journal of appreciation and thankfulness. Many people find the mere practice of keeping a gratitude journal helps them to maintain lasting inner peace. We would like to conclude this blog entry by thanking you, dear reader for you time and attention. We are grateful for your support and interest in our work. We wish you peace and love on your journey.

Revitalizing Rice and Turkey Salad


10 ounces vegetable stock, organic and ready to serve
1 cup water
1 cup brown rice, long-grain, uncooked
1 cup whole kernel sweet corn
1 fresh tomato, seeded and chopped
1/2 cup peas
1/2 cup shredded carrot
1/4 cup freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
1/2 cup Parmesan cheese, grated
1/3 cup fresh parsley
3/4 cup turkey, cooked

1. In large stockpot over medium high heat, blend vegetable stock and water. Bring to a rapid boil. Add brown rice, corn, peas and carrots. Stir well.

2. Reduce heat to low. Cover and simmer for 20 minutes or until rice is tender and most of the water is absorbed.

3. Gradually add lemon juice and olive oil to mixture. Mix well. Add cheese, tomato, parsley and turkey. Toss well to coat

4. Transfer mixture to bowl. Cover and refrigerate for at least three hours. Serve.


Yield: 6 servings

HEALTHY AND DELICIOUS THANKSGIVING RECIPE

In just a few days, we will be celebrating Thanksgiving. We would like to offer a warm thank you to all of our faithful blog readers! We are very grateful for your support and wish you a peaceful and joyous holiday. Here is healthy and nutritious Thanksgiving Day side dish that is guaranteed to get rave reviews.

Hugo's Cranberry Apple Slaw

1/3 cup organic honey
1/2 tsp dry mustard
pinch celery seed
dash sea salt
1/3 cup extra virgin olive oil
1/4 cup lime juice
16 oz bag of broccoli coleslaw mix (or shred your own cabbage and broccoli)
1.5 cups shredded carrots
1 cup apple. diced very small
1/2 cup dried cranberries
1/2 cup green onions
3 tablespoons toasted sunflower seeds

1. To make dressing: In a large bowl, whisk honey. dry mustard, celery seed, sea salt, oil, and lime juice until well blended.

2. To make slaw: In a large bowl, mix together broccoli coleslaw, carrots, apples, cranberries and green onions. Pour dressing over slaw mixture.Toss well. Refrigerate overnight. Gently fold in sunflower seeds just prior to serving.

Hugo's Pumpkin Cranberry Muffins

We just turned our clocks back in Northeastern United States and the days are getting shorter and colder. Now is the perfect time to try some new simple recipes or revisit your old family favorites. Tonight's recipe is a simple and delicious pumpkin cranberry muffin from Chef Hugo. This nutritious little cake is great for breakfast when paired with a piece of fruit and some soy milk. It can also be enjoyed as a guilt free dessert. Enjoy!

Hugo's Pumpkin Cranberry Muffins

Serves 12

1 cup whole wheat pastry flour
1 cup bran flakes, crushed
1/3 cup sugar
1 tablespoon organic honey
dash salt
½ tsp baking soda
½ tsp baking powder
1 tsp cinnamon
½ teaspoon allspice
½ cup plain fat free yogurt
1 large organic egg
1 cup pumpkin cooked and mashed (or use canned)
Dash vanilla extract
½ cup dried cranberries


1. Preheat oven to 350 F. Lightly coat one standard muffin tins with non-stick vegetable oil cooking spray.

2. In a large bowl, combine whole wheat flour, bran flakes, sugar, honey, salt, baking soda, baking powder, cinnamon and allspice. In separate bowl, combine fat free yogurt, egg, pumpkin and vanilla. Mix well. Combine ingredients from both mixing bowls together. Stir until just blended. Gently fold in dried cranberries.


3. Pour batter into muffin tins. Bake for 28 -30 minutes or until toothpick inserted into center of muffin comes out clean. Allow to cool for 20 minutes. Remove muffins from muffin tins. Serve and enjoy!