AUGUST 2024 36 T his time of year often brings a focus on routine, budgeting and ensuring that everyone in the household is well-prepared and nourished. For those interested in maintaining a plant-based diet, this is a perfect opportunity to explore how eating plant-based can be both healthy and budget-friendly, especially during the busy back-to-school period. Here are a few tips for getting organized and not breaking the bank with healthy eating: • Meal Planning: Plan your meals for the week based on what’s on sale and what’s in season. This helps avoid last- minute takeout or convenience foods that can be pricey and unhealthy. • Batch Cooking: Prepare large batches of meals like soups, chickpea mash or overnight oats that can be portioned out and eaten during the week or frozen for later use. This saves time and ensures you have healthy options ready to go. • Buy in Bulk: Purchase grains, beans, nuts and seeds in bulk to save money and reduce wasteful packaging. • Seasonal Produce: Focus on buying seasonal fruits and vegetables, which are usually less expensive and more flavorful. Farmers’ markets can be great places to find deals once they open for fall. • Frozen Options: Frozen fruits and vegetables are great to have on hand and have a long shelf life, making them a budget-friendly choice. They are flash frozen when they are at their peak of nutrition. • Homemade Snacks: Prepare snacks like trail mix, energy bites, and healthy muffins to avoid food additives, sugar and low grade oils. Join my membership for recipes, health videos and live Zoom cooking classes for only $10 a month. Interested parties can also attend two classes I’ve got coming up: • September 12 from 11 a.m.-1 p.m. is a “Setting up a Plant-Based Kitchen” class. • September 24 from 11 a.m-1 p.m. is a cooking class featuring Blue Zone recipes. Healthy back-to-school dinners Kale and peach salad Kale and peach salad SERVES 4-6 SERVES 4-6 1. Strip kale from the stems. Discard and cut the leaves into slivers. Put in a bowl and squeeze in ½ lemon and shake with a little pink salt. Massage for a few minutes to break down the kale. 2. Add peaches and blueberries to the bowl. 3. Toast pumpkin seeds in a dry skillet. 4. In a small bowl combine the juice of two lemons, maple syrup and salt. 5. Toss salad ingredients with dressing and pumpkin seeds. • 1 bunch Dino Kale • 3 ripe peaches, chopped • 1 cup blueberries • ½ cup toasted pumpkin seeds • 2 ½ lemons, juiced • 1 tbsp. maple syrup • 1 tsp. salt Directions Ingredients Sizzling veggie fajitas Sizzling veggie fajitas SERVES 6 SERVES 6 Directions Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN Mexican quinoa skillet Mexican quinoa skillet SERVES 4 SERVES 4 • 3 garlic cloves, minced • 1 diced jalapeño, seeds discarded • 1 (15-ounce) can fire roasted tomatoes • 1 cup dry quinoa • 1 ½ cups frozen corn • 1 tsp. cumin • 1 tsp. chili powder • 1 tsp. pink salt • 1 can black beans, drained • 1 ½ cups vegetable broth • Juice of one lime • Avocado and cilantro for topping • 2 tbsp. avocado oil • 3 tbsp. soy sauce • 3 tbsp. lime juice • 1 tbsp. maple syrup • 1 tsp. each: cumin, smoked paprika • ½ tsp. pepper 1. Add a little broth to a large frying pan and bring the heat to medium high. Drop in the garlic and jalapeño. Stir for about three minutes. 2. Add everything else, stir and bring to a boil. Reduce heat to medium low and cook for about 25-30 minutes or until all the liquid is absorbed and the quinoa is done. 3. Top with avocado and cilantro. Great wrapped in a tortilla too! Ingredients 1. Pour the marinade over the veggies and refrigerate for at least a half hour. 2. Add to a hot skillet and cook for about 15 minutes. 3. Serve with tortillas, black beans, guacamole, tomatoes, dairy free sour cream, and salsa. • 1 red onion, sliced • 4 cloves garlic, chopped • 3 bell peppers, sliced • 1 (8-ounce) carton mushrooms, sliced Directions Ingredients Marinade

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