Jill Ovnik-Keb

PS or PP: Colorful Quinoa Salad

Chef:  Jill Ovnik
Makes:  8-10 Servings
Prep Time:  15 minutes
Cook Time:  1 hour
Total Time: 1 hour, 15 minutes

 

INGREDIENTS

  • 1 c uncooked quinoa
  • 1 c celery, diced
  • 1 c or handful of spinach, chopped
  • 1 16 oz jar mandarin oranges, drained (or use 3-4 little snack size)
  • 1/2 c cherry peppers, or grape tomatoes, or roasted red peppers, chopped
  • 1/2 c green onions, sliced
  • 1/4 c slivered almonds, baked on sheet at 350 degrees for about 10 minutes (optional roasting the almonds really brings forth the nutty flavor) (If you eliminate almonds, this recipe would be PP)
  • 1/4 c fresh parsley, chopped (optional)
  • 1 vegan bouillon cube (optional)
  • Salt and pepper to taste

DIRECTIONS

  1. Set oven to 350 degrees. 
  2. Prepare a medium-small covered casserole dish with parchment or spray with non-stick spray removing the excess with a paper towel.  (Remember 1/3 of a second is all you get for zero calories) 
  3. Place quinoa, 2 c water and the bouillon in the casserole, stir, cover and bake for 60 minutes. 
  4. In a large mixing bowl, add remaining ingredients. 
  5. When quinoa is cooled, stir well and add it to the bowl. Season to taste. Serve.
  6. You can store leftovers up to 5 days in refrigerator.

Check out Jill's video & recipe resource at HealthyFactsInc.com.  Her enthusiasm and passion infuses a plant based lifestyle with creative events like a "Walk on the Beach" retreat in beautiful South Haven, MI. 

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PP: Sweet Potato Pudding

Chef:  Jill Ovnik-Keb
Makes:  6 servings
Prep Time:  10 minutes
Cook Time:  1 hour
Total Time:  1 hour, 10 minutes

 

INGREDIENTS

  • 1 c leftover brown rice
  • 2 large sweet potatoes - baked at 350 for one 
  •    hour, and skins removed when cooled
  • 1+ c non-dairy milk of choice (such as 
  •      almond, coconut, soy or rice milk) 
  • 2 T pure maple syrup, agave or 1/2 t stevia 
  • 1 t vanilla
  • 1 t cinnamon
  • 1/4 - 1/2 t nutmeg (optional) 

DIRECTIONS

  1. Blend or process all ingredients to desired consistency. Add milk to desired consistency. 
  2. Serve warm, room temperature or chilled. 
  3. Use with cooled rice - however warm rice yields a sticky, marshmallow-like consistency. 
  4. Add more nutmeg or a non-dairy creamer for a warm, decadent "Holiday feel" treat. 

Check out Jill's video & recipe resource at HealthyFactsInc.com.  Her enthusiasm and passion infuses a plant based lifestyle with creative events like a "Walk on the Beach" retreat in beautiful South Haven, MI. 

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PP: Lazy Sunday Stew

Chef: Jill Ovnik-Keb
Makes: 12 Servings
Prep Time:  10 minutes
Cook Time:  20 minutes
Total Time:  30 minutes

INGREDIENTS

  • 1 bag frozen hash brown potatoes (try ore-Ida, only ingredient should be potatoes and maybe one preservative)
  • 2 - 14 oz. cans tomato sauce                                               
  • 1 can water
  • 1 14 oz. cans organic kidney beans
  • 1 can black beans, rinsed and drained (optional)
  • 1 c frozen corn                                               
  • 5 oz. or about 1 cup frozen spinach, or use fresh
  • 3 T chili powder                                               
  • 2 T cumin powder
  • 1 T garlic powder                                             
  • 1 T  apple cider or rice vinegar                                               
  • 3-4 green onions, chopped (optional)
  • Salt and pepper to taste

DIRECTIONS

  1. Combine all in a big pot and heat until the potatoes are tender and all flavors are blended.

TIPS

  1. Serve with some garlic bread and a salad for a great meal.

Check out Jill's video & recipe resource at HealthyFactsInc.com.  Her enthusiasm and passion infuses a plant based lifestyle with creative events like a "Walk on the Beach" retreat in beautiful South Haven, MI. 

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PS: Nacho Bake

Chef:  Jill Ovnik-Keb
Makes:  6 Servings
Prep Time:  10 Minutes
Cook Time: 35 minutes
Total Time: 45 minutes

INGREDIENTS

  • 1 big bag of baked Tortilla Chips; no oil
  • 1 can rinsed and drained black beans
  • 1 medium can Mexican style corn, or use about 1 cup frozen
  • 1 small can chopped green chilies
  • 1 small bunch cilantro, chopped (opt.)
  • 1 or 2 ripe red tomatoes, chopped
  • 2 jars of mild (or medium) fresh salsa. 

Optional Ingredients 

  • Plant strong non-dairy oil-free cheese
  • Black olives
  • Pickled jalapenos
  • Non dairy plant based no oil sour cream 

Directions

  1. Preheat the oven to 350 degrees. 
  2. Cut or open the top of the bag of chips. Smash/crush the tortilla chips right there in the bag. 
  3. Pour into a large mixing bowl. 
  4. Add the rest of the ingredients. Make sure that all of the chips have moisture on them. If they don't, add another tomato, some veggie broth, tomato juice, V-8, salsa or water. You want a good coating of "wet" to your chips.
  5. Transfer to a baking dish. 
  6. Sprinkle with cheese if using. If not, perhaps a sprinkle of dried cilantro for color on top. 
  7. Cover and bake for about 25-35 minutes.

Check out Jill's video & recipe resource at HealthyFactsInc.com.  Her enthusiasm and passion infuses a plant based lifestyle with creative events like a "Walk on the Beach" retreat in beautiful South Haven, MI.  
 

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