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Walnut Roast

This is such a rich and savory dish with the walnuts lending a deep, meaty flavor. Try it substituting other nuts or sunflower seeds

Pioneer Gingerbread

As a child, I was a big fan of Laura Ingalls Wilder’s Little House on the Prairie series, and some of my favorites parts of those books are the descriptions of what they ate. Almanzo’s childhood culinary recollections in Farmer Boy are particularly vivid. It sort of sounds like a nonstop year-long dinner party! A few years ago I was fortunate to come across on the internet a letter that Laura, at that time in her 80s, sent to a friend in 1953, enclosing her recipe for gingerbread.

Cooking Without Oil

It’s hard to imagine a diet without oil and added fat. Most of us are used to sautéing with oil in cooking, slathering our salads with oil-based dressings and buttering bread with butter or margarine. I was the same. Before I took on cooking without oil I never thought it could be done, and done deliciously. Now I never think about it and the oil-free skills are second-nature. 

Cooking Without Oil

Collard Wraps

This meal can simply be leftovers wrapped in steamed collard leaves.

Salad and dressing is wonderful; so are grains with mustard, shredded carrot and sliced peppers, just as examples. These wraps are a staple in a plant-based meal plan! I would say the only thing that doesn’t go in a collard wrap is peanut butter and jelly! Here is a recipe using hummus. The recipe for hummus can be found here.

Marcia's Four-Bean Salad

Here’s a handy picnic recipe. Pick four cans of beans: preferably low sodium. (I use 2 green, 1 yellow & 1 salad)

Lentil and Rice Loaf

This flavorful loaf is perfect for the holidays, or anytime you want a hearty main dish. It can be made with fresh or dried herbs. Make two loaves while you’re at it and freeze one for later!

Winter Stew

This is a ‘tried and true’ recipe that I have been making for many years. It really is delicious, and perfect for the chilly season….

Parmazano

Use this cheesy addition as a substitute for Parmesan cheese and as a condiment.  So versatile, it adds flavor to simple recipes.

Nutritional yeast is good source of protein (52%), dietary fiber, vitamins and minerals containing essential amino acids, and rich in vitamins, including B-complex. Find it in most large grocery chains and sometimes in the bulk section.

Using SMART Goals

In creating your own specific goals, an effective approach is to follow the SMART Goals model, a method widely used by clinicians and health educators to make goal setting more effective. The SMART acronym stands for: SpecificMeasurableActionableRelevant, and Time-limited. The Sustainable Diet program uses SMART Goals to help improve your accountability, organization, and therefore your success.

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