be nice to animals

don't eat them.. :)

the cheap vegan money saving tricks and tips

1/ use lots of grains, beans, lentils nuts and legumes.

they are cheap, readily available and tasty. grains and beans make a complete protein combination that will replace meats.

2/ shop in moderate bulk at coops or food stores that offer bulk discounts. they do add up.

3/ plan simple 2 or 3 plate meals.

4/ double or triple up on healthy items on sale

5/ ripe fruit and veggies should not be over bought. buy only what you will use within 2 days.

6/ frozen items are often an inexpensive alternative to out of season fruit and veggies.

7/ lots of inexpensive healthy canned organic products available these days. amy's soups are just 1 example.

manic monday meatless chili

it's just another manic monday...so maybe you need something you can sink your teeth into to help you get re-centered after the day's whirlwind...how about a spicy soutwestern vegan chili. a big pot of spicy goodness for a few measly bucks!

Budget factor $8.= serves 4

i love red kidney beans and my wife loves garbanzos...so here's a recipe that combines these two super protein loaded legumes into zesty, satisfying dish.

lets shop for 1 can of red kidney beans and 1 can of garbanzos...

and look for a big 16 oz. can of crushed tomatoes.

you will also need a small bag of organic carrots,

powdered red pepper, powdered garlic,virgin olive oil.

and optionally for added minerals : triple blend seaweed flakes..(available at whole foods and most health food sections of major grocery chains).

small bag of organic corn chips or 2 pita bread slices

one onion and 2 small red potatoes are last but not least.

begin by sauteing the carrots in 1 tablespoon of virgin olive oil for about 5 minutes on medium flame. add chopped red potatoes and saute for another 2 minutes followed by the onion for another minute...turn off heat and allow to sit as you

pour the crushed whole tomatoes into a large pot and simmer until the tomatoes heat up and begin to thin...rinse the garbanzos and kidney beans thoroughly..that means a triple rinse in a collander...i learned this from dave scott the famous vegetarian ironman triathlete legend. he claims this is a must with canned products.

you can then dump the sauteed ingredients into the pot followed by the beans...

stir occasionally on a medium/low flame for at least 10 minutes.

add 1/2 teaspoon of red pepper (or more if you live in new mexico:), 1 teaspoon of garlic and optionaly 1 teaspoon of seaweed flakes.

allow the ingredients to simmer on low flame for approximately 5 minutes and serve with pita bread or corn chips if gluten sensitive.

this is even better reheated for tuesday's lunch!

super smoothie sunday!

sundays are great day for an energy boost and something sweet and healthy...so lets go shopping...these ingredients are needed to make the perfect fruit smoothie along with a decent 32 oz. blender.

1/2 bag of frozen wild maine blueberries

1/2 bag of frozen raspberries

1 ripe banana

6 pitted dates

6 dried black mission figs

16 oz. cranberry or grape juice

2 heaping tablespoons of rice or soy protein powder

optional for vegetarians: 3 tablespoons of plain yogurt

pour juice into blender and add banana and dates

blend on high and begin adding figs (cut off stem remnants)

add berries 1/4 cup at a time with blender running on high.

add protein powder and blend till preferred consistency is reached... you can add or subtract juice to achieve thicker or thinner drinks...

makes about 2 16 oz delicious, healthful smoothies that would make jack lalanne proud!

cost is about $6 or $3 each..with berries dates and figs left over for next time!

Note..look for wyman's wild maine blueberries...they are delicious.