Livro Verde

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Hearty Vegan Chili

2 Tbsp. oil 6 garlic cloves, minced 1 cup chopped white onion, plus more for garnish 1 lb. defrosted veggie burger crumbles (optional) Red pepper flakes, to taste 1 Tbsp. chili powder 2 1/2 tsp. cumin 1 tsp. oregano 1 bay leaf 28-oz. can diced Mexican-style tomatoes 1 Tbsp. soy sauce 1 1/2 cups vegetable stock 6 oz. tomato paste 1 Tbsp. red wine vinegar 16-oz. can pinto beans, drained and rinsed 28-oz. can kidney beans, drained and rinsed Vegan cheese (optional) Cilantro for garnish (optional)

Heat the oil in a large pot over medium heat.

Add the garlic and onion and sauté until softened, about 5 minutes.

Add the veggie burger crumbles, if using, red pepper flakes, chili powder, and cumin and cook for an additional 2 minutes, or until fragrant.

Add the oregano, bay leaf, tomatoes, soy sauce, stock, tomato paste, and vinegar, then bring to a boil, lower the heat, and simmer 30 minutes, stirring occasionally.

Add the beans and simmer 15 minutes longer to heat through and blend flavors.

Add more water, if necessary, or cook longer to reach desired consistency.

Top with shredded soy cheese if desired and serve.

Makes 8 to 10 servings

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Vegan Creamy Mushroom Risotto

Adapted from KaleWithLove

1/4 cup balsamic vinegar 2 shiitake mushrooms, chopped 1 clove garlic, crushed 1 cup chopped onions 1 Tbsp. extra-virgin olive oil 2 cups filtered water 1 cup uncooked short-grain brown rice 2 stems fresh rosemary 1 cup vegan mozzarella shreds (try Daiya brand) 1/4 cup almond milk

Combine the balsamic vinegar and mushrooms in a small bowl and allow to marinate until needed.

In a medium saucepan, sauté the garlic and onions in the oil on medium heat until the garlic is fragrant.

Add the water and bring to a boil

Add the rice and rosemary, stir once, and reduce the heat to a simmer. Cover until the rice is fluffy and cooked.

Add the vegan mozzarella shreds and almond milk and lightly stir over low heat until the “cheese” is melted.

Add the mushrooms and serve.

Makes 3 to 5 servings

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Dynamite Tofu With Rice and Broccoli

1 lb. extra-firm tofu, drained and cut into 1-inch cubes 1/4 cup cornstarch 1/3 cup sesame oil 1/4 cup soy sauce or tamari 1/4 cup hoisin sauce 1–2 Tbsp. Sriracha sauce, or to taste 1 Tbsp. agave nectar, or to taste 3 cloves garlic, minced 2 cups cooked rice 2 cups steamed or blanched broccoli

Preheat the oven to 400°F.

Lightly coat the tofu cubes with the cornstarch. Place on a parchment-lined baking sheet and bake for 20 minutes, or until golden.

Combine the sesame oil, soy sauce, hoisin sauce, Sriracha sauce, agave nectar, and garlic in a small bowl and mix. Add more Sriracha sauce or agave nectar if desired.

Place the baked tofu in a wok or pan on low heat. Add the sauce mixture and stir until the tofu is coated and the sauce is heated through.

Serve with rice and broccoli.

Makes 4 servings

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Thai Tofu Lettuce Wraps 1 small Thai pepper, minced 1 garlic clove, minced 1 Tbsp. olive oil 3 Tbsp. soy sauce 1/4 cup water Juice of 1 lime (plus more for garnish) 1 Tbsp. arrowroot powder or cornstarch 2 Tbsp. vegetable oil 1 16-oz. pkg. firm tofu, drained and cut into 1/4-inch pieces 1 Tbsp. basil, finely chopped (plus more for garnish) 8 iceberg lettuce leaves

Sauté the minced pepper and garlic in the olive oil for 2 to 3 minutes over medium heat. Add the soy sauce, water, and lime juice, stirring until well combined. Stir in the cornstarch and simmer over low heat until the tofu is ready.

Heat the vegetable oil over medium-high heat in a nonstick 12-inch skillet.

Add the tofu and cook, stirring frequently (stir-frying), until heated through and browned on all sides, about 10 to 15 minutes. Add the sauce and chopped basil, then stir-fry for 1 minute. Transfer to a bowl.

Scoop a spoonful of tofu onto each lettuce leaf, top with basil, garnish with lime juice, if desired, and serve.

Makes 2 large or 4 small servings

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Mock Tuna Salad Sandwich 1 qt. garbanzo beans, cooked or canned and drained 1/2 cup finely chopped celery 1/2 cup finely chopped onion 1 Tbsp. Dijon mustard Sea salt, to taste 2 Tbsp. vegan mayonnaise

In a large bowl, mix together all the ingredients except the vegan mayonnaise, mashing the garbanzos slightly as you mix.

Add the mayonnaise until the salad is as moist as you like.

Serve on a bed of lettuce or in a sandwich.

Makes 4 servings

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Curried Rice and Lentils

1 cup long-grained rice 1 Tbsp. curry powder 3 1/4 cups water 1/4 cup lentils 3 vegetable bouillon cubes 1/4 tsp. garlic powder 1/4 tsp. pepper dollop of vegan yogurt 1 medium onion, quartered and thinly sliced

Combine all the ingredients in a slow cooker. Cover and cook on low for 4 to 5 hours.

Add a dollop of vegan yogurt to each serving.

Servings: 4

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Confetti Quinoa

2 cups water 1 cup quinoa, rinsed 1/4 tsp. salt 1/2 large onion, diced 1/2 green bell pepper, chopped 1/2 red bell pepper, chopped 1 tsp. vegetable oil 1/2 cup sliced water chestnuts 1/4 cup corn, cooked Fresh coriander (cilantro), optional

Bring the water to a boil and add the quinoa and salt. Cover, reduce the heat to low, and simmer for 15 minutes.

Sauté the onion and peppers in the oil until soft, about 6 to 8 minutes. Add them to the quinoa along with the water chestnuts and corn. Stir until well blended.

Serve garnished with coriander.

Makes 4 servings

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Baked Oatmeal Squares 2 cups old-fashioned oats 1/4-1/2 cup organic brown sugar (depending on how sweet you like your oatmeal) 2 tsp. ground cinnamon 2 tsp. baking powder 1 tsp. salt 1/2 cup dried cranberries 1 cup nondairy milk 1/2 block silken tofu 1/2 cup applesauce 1 tsp. vanilla extract

Toppings: nondairy milk, sliced bananas, strawberries, peanut or almond butter

Preheat the oven to 350ºF.

In a large bowl, combine the oats, sugar, cinnamon, baking powder, salt, and cranberries.

In a blender or food processor, combine the nondairy milk, tofu, applesauce, and vanilla and process until smooth. Add the wet ingredients to the dry and mix well.

Spread the mixture into an 8×8-inch pan that has been lightly coated with cooking spray and bake for approximately 40 minutes.

Cut into squares and serve with desired toppings.

Makes 9 2×3-inch squares

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Roasted Chickpeas With Red Chili Pepper Flakes 1 15-oz. can chickpeas (garbanzo beans), drained and rinsed 1 tsp. extra virgin olive oil 1 tsp. fresh black pepper 1 tsp. sea salt 1/2 tsp. cumin 1/2 tsp. paprika 1 Tbsp. red chili pepper flakes

Preheat the oven to 400ºF.

Pat the chickpeas dry with a paper towel. Discard any skins that peel off.

Combine the remaining ingredients in a small bowl and add the chickpeas. Stir until the beans are evenly coated.

Place on a baking sheet and roast for 30 to 40 minutes, turning once.

Serve immediately.

Makes 4 servings

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Peanut Butter Oatmeal Snack Bars 2 ripe bananas 1/3 cup peanut butter 2 Tbsp. soy milk 1 tsp. vanilla extract 2 Tbsp. agave nectar Ener-G Egg Replacer equivalent of 1 egg 2 1/2 cups quick-cooking or rolled oats 1/4 cup whole-wheat flour 1 dash ground cinnamon

Preheat the oven to 350°F. Grease a 9-inch-by-9-inch glass baking dish and set aside.

Place the bananas in a large bowl and mash with a fork until smooth. Add the peanut butter, soy milk, vanilla, agave nectar, and egg replacer and whisk.

Add the oats, flour, and cinnamon and stir until well combined.

Press the mixture into the greased dish and bake for 13 to 16 minutes, or until pale golden brown. Cool before cutting into bars.

Makes 12 servings

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Smoothie - a fórmula perfeita

1 fruta macia (banana ou abacate)

2 avelãs, congeladas ou frescas

2 a 4 de colheres de proteína em pó

2 colheres de sopa de "binder"

1 1/2 colheres de azeite

1 1/2 copo de líquido

1 colher de sopa de adoçante natural (opcional)

+ ingredientes opcionais (superfoods)

6 cubos de gelo (ignorar se as frutas estiverem congeladas)

Recomendados

Recommended Frozen or Fresh Fruits

Strawberries (you can leave the greens on if you have a powerful blender)

Blueberries

Blackberries

Raspberries

Peaches

Mango

Pineapple

Recommended Protein Powders

Hemp

Sprouted brown rice (tastes chalkier than hemp, but packs more protein per dollar)

Pea

Vega Sport (combines all three for complete amino acid profile)

Lifetime Life’s Basic’s Plant Protein (an affordable hemp, rice, pea, and chia protein blend)

(Soy and whey are higher-protein, generally cheaper options, but for a variety of reasons I don’t recommend either for long-term use.)

Recommended Binders

Ground flaxseed

Almond butter or any nut butter

Soaked raw almonds (soak for several hours and rinse before using)

Rolled oats, whole or ground

Udo’s Wholesome Fast Food

Recommended Oils

Flaxseed oil

Udo’s Blend or other EFA blend

Hemp oil

Coconut oil

Almond, macadamia, or other nut oil

Recommended Liquids (unsweetened)

Water (my favorite)

Almond milk or other nut milk

Hemp milk

Brewed tea

Recommended Sweeteners

Honey (not technically vegan)

Agave nectar (high in fructose, so choose this only before workouts)

Stevia (sugar-free natural sweetener, the amount needed will vary by brand)

Optional Superfoods, Greens and Other Ingredients

Cacao nibs (1-2 tablespoons)

Carob chips (1-2 tablespoons)

Ground organic cinnamon (1-2 teaspoons)

Chia seeds, whole or ground (1-2 tablespoons)

Greens powder (1-2 teaspoons)

Whole spinach leaves (1-2 handfuls)

Maca powder (1-2 teaspoons)

Jalapeno pepper, seeds and stem removed (one small pepper)

Ground cayenne pepper (small pinch)

Sea salt (pinch)

Lemon or lime juice (1 tablespoon)

There’s plenty here to get you started.  But you certainly don’t have to stay within these guidelines if you determine that you want more or less of a certain ingredient, or more than one ingredient from each category. (For example, almond butter and ground flaxseed are both in the “binder” category, but I sometimes include both in my smoothie.)Also, note that which ingredients you use from one category often dictate how much you need from another.  For example, if you’re using avocado instead of banana as your soft fruit, you’ll need more sweetener than you would with the banana, and you’ll probably want to go light on other fatty ingredients, since avocado provides plenty of good fats.So be creative, and don’t worry if at first you like more of the sweet ingredients and not so much of the healthier ones. Over time as you eat less and less processed and sugary foods, your tastes will change and you’ll actually crave the healthy stuff.- See more at: http://www.nomeatathlete.com/the-perfect-smoothie-formula/#sthash.d6SaQMue.dpuf 

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Suco Rosa Do Bem

Laranja, Cenoura e Beterraba.

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Detox Do Bem

2 maçãs 1 pepino japonês 1 couve 1 limão tahiti rodelas de gengibre folhas de hortelã

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Suco Verde Pós-Treino 200ml de água de coco 2 talos de aipo 1/2 folha de couve 150g de melão 1 colher de café de gengibre moído Existe muito marketing em cima de sucos verdes e detox, você não precisa tomar isso se tiver uma dieta rica em vegetais, mas é útil em dietas de casos específicos e acho diversas combinações gostosas e refrescantes também. Um bom exemplo é usar o suco verde em bulk, em que a dieta hipercalórica acaba impondo um volume maior de comida nas refeicões deixando muitos sem apetite e vontade de comer e a adição de vegetais só pioraria essa situação. Além dos vegetais terem um alto teor de fibras que diminuem a resposta glicêmica e o esvaziamento gástrico e em algumas refeições (bulk) isso pode não ser interessante, dependendo sempre da estrategia empregada. Então nesses casos a adição de sucos de vegetais coados (menor teor de fibra) seria interessante. Uma dieta sem vegetais não é uma dieta completa, sempre monte suas saladas o mais colorido possível para obter o maximo de nutrientes possíveis. Como diz a Lei da Harmonia - Pedro Escudero (1937) "As quantidades dos diversos nutrientes que integram a alimentação deve guardar uma relação de proporção entre si. O nosso organismo aproveita corretamente os nutrientes quando eles se encontram em proporções adequadas. Assim é importante haver um equilíbrio entre eles, pois as substâncias não agem isoladamente e sim em conjunto."

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Leite de Batata

Descascar uma batata inglesa, ralar e depois espremer até sair o leite.

Tomar uma colher em jejum ou trinta minutos antes das refeições.

Esse sumo também pode ser consumido quando a pessoa sentir os incômodos da gastrite, pois alivia imediatamente os sintomas.

Para azia: tomar durante 1 semana.

Para gastrite: tomar durante 2 semanas.

Para úlcera: tomar durante 1 mês.