Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.
**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

4/9/10

Vegan-Date and Almond roll with coconut flakes

Ingredients:

3 Tbs. coconut or almond oil

16 Mejdool dates (remove the pits by slicing the dates open length wise)

*10 chopped almonds

*(Soak about 10 almonds for an hour or overnight and peel the skins before chopping)

1/4 cup unsweetened coconut flakes



In a non stick pan add the oil and pitted dates and cook on medium heat stirring constantly. In about 10 minutes the dates should be soft enough to mash with the stirring spoon. Continue to cook them as you mash them till you get a smooth dough like consistency for another 5 minutes. You may need to adjust the cooking time. Add the almonds and mix well.


Remove from heat and set aside till the dough is cool enough to handle.


Rub a little coconut or almond oil or on a non stick cookie tray and your hands and place the date dough on the cookie tray to shape it into a log about 10 inches long and about 1 inch in diameter.


Then sprinkle the coconut flakes on the tray and roll it again to cover the roll evenly.


Transfer the roll to a container and cover it with saran wrap and place in the fridge for an hour or longer.


Cut into 1/4 inch slices.


Makes about 10 or 12 slices.


Serving size: 1 slice






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