Spiced Pears in Red Wine 6 firm fresh pears 2 cups dry red wine 1/2 cup sugar 1 cinnamon stick 5 whole cloves 3-4 whole allspice 2-3 strips of lemon...

Dump Soup 1 clove garlic (finely chopped) 1 onion (chopped) 1 green bell pepper (chopped) 1 15-16 ounce can of low-sodium black beans with juice 1 15-16 ounce can of...

High Fiber Breakfast 1 handful of old fashioned oats 1 heaping teaspoonful of ground flax seeds 1 heaping teaspoonful of ground chia seeds 1 small handful of walnuts 1 banana...

Whole Grains I like to use Farro in this recipe, but it can be replaced with the grain of your choice. Farro has a nice nutty taste with some chewiness....

Strawberry Smoothie 1 large frozen banana (quartered) 1 cup frozen or fresh strawberries cut in chunks 1 cup unsweetened non-dairy milk (almond, cashew, soy) 1 teaspoon vanilla or almond extract...

Strawberry Pico de Gallo Strawberry Pico de Gallo is a nice change from the tomato based one and it is easy to make. You can also use half chopped tomatoes...

Cashew Cream Cashew cream is easy to make in a high-speed blender, but it must be used sparingly, because it is high in calories. 1 cup raw cashews (cover with...

Lemon Yogurt Ice Cream (Plant-Based) This is yummy ice cream, although it is plant-based, it does contain some sugar and about 10 grams of saturated fat, so it is not...

Curried Brown Rice Salad This is a yummy salad with a little bite. If you do not like food too spicy, leave out the jalapeño pepper. This nicely replaces potatoes,...