Healthy, Plant Based Food Substitutions

Women are leading in record numbers (for) heart disease. It’s the No. 1 killer of women and is more deadly than all forms of cancer.”- American Heart Association

For the Moms, the sisters, the aunts and the children. I am one women who is willing to lead the charge to end this deadly foe, heart disease, once and for all. Eighty percent of heart related deaths are PREVENTABLE through lifestyle change. One of the healthiest things you can do for yourself is EAT MORE PLANTS. Of course, whole fruits, veggies, seeds, nuts, grains and legumes are all FABULOUS choices, but we girls like our chocolate (sometimes), a cookie (now and then) or to sit down to a HEARTY Lasagna after a long day. I’m here to tell you: You can have it all ladies! There are plant-based versions and options for all of the above and much, much more. And, they taste GREAT!

Check out these heart-smart substitutions:

 Eggs

1 Egg= 1/2 C Banana (mashed), 1/4 C Applesauce, 1 T Flax Meal + 3 T Water

In place of mayonnaise, use: Vegenaise

Dairy

Instead of milk try: Silk Products, Almond Breeze, So Delicious , Full Circle Organic

Say Cheese with: Daiya Cheeses, Go Veggie *some Go Veggie cheese products contain casein

Bring on the butter with: Earth Balance Buttery Spread

Instead of yogurt for breakfast say good morning to: So Delicious

Slather your next bagel with: Go Veggie!

Top off a taco with: Sour Supreme

Add cream to your coffee with: So Delicious

In case of a chocolate or chocolate chip cookie EMERGENCY, “break glass” with: Enjoy Life

 Meat

When you feel like grilling burgers or chicken or whipping up my HEARTY Lasagna recipe, try: Boca.

If you are making a sandwich, jonesin’ for sausage or beggin’ for bacon: Light Life.

If you would like to learn how to make my HEARTY Lasagna, come to class this week!

Last but not least, my classic peanut butter chocolate chip cookie recipe that our hosts from eightWest, Rachel and Eva, tried today…

1 1 Heart Healthy Substitutions eightWest 2-Margaux Drake

Margaux’s Classic

Peanut Butter Chocolate Chip Cookies

(v/gf)

Makes about 2 Dozen

Ingredients:

1 t Baking Soda

1/2 t Salt

1/2 C Earth Balance Buttery Spread, at room temperature

1/3 C Peanut Butter at room temperature

1/2 C Sugar in the Raw, natural cane turbinado sugar

1/2 C Brown sugar, firmly packed

1 T Flaxseed Meal mixed with 3 T warm water and made into a paste

1 t Vanilla

1 C Enjoy Life semi-sweet Chocolate Mini-Chips

 

Preparation:

Preheat oven to 350 degrees.

Mix flour, baking soda and salt together in a small bowl and set aside. With a wooden spoon, cream together Earth Balance and peanut butter while gradually adding the sugars. Add the flaxseed meal paste and vanilla. When blended, slowly incorporate the dry ingredients. When dough is formed it may be crumbly…don’t be alarmed, the cookies will be great! Lastly, add the chocolate chips and mix throughly . Form 1″ balls with dough and place on a greased cookie sheet (or un-greased Silpat). Bake for 8 minutes at 350 degrees. Place on cooling rack and be patient until bottom of cookie is crisp. Warning: Waiting just might be torture.

 

All of the above heart-smart choices and the ingredients are available at D&W Fresh Market.

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