DailyHealth4You

Easy Vegan Tian With Herby Millet (Baked Ratatouille)
This recipe looks and tastes so good.
prep time: 10 MINUTES
cook time: 40 MINUTES
total time: 50 MINUTES
Yield: 2
Ingredients
For the Vegan Tian
1 cup plain tomato sauce
1 large eggplant, thinly sliced
2 medium zucchini, thinly sliced
1 yellow squash, thinly sliced
2 medium tomatoes, thinly sliced
2 small red onions, thinly sliced
1 tbsp fresh thyme
1 tsp Herbs de Provence
Salt and pepper
For the Herby Millet
1 cup dry millet, rinsed and drained
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
1 tbsp fresh lemon juice
1 tsp lemon zest
Salt and pepper
Instructions
1) Preheat your oven to 400° F (200 °C) and get a medium-sized baking dish.
2) Pour the tomato sauce on the bottom of your dish, then layer the sliced veggies on top, constantly alternating between them to create a colorful pattern.
3) Generously season with salt, pepper, Herbs de Provence and fresh thyme. Place in the oven to roast for about 30-40 minutes, until the veggies soften up and turn golden-brown.
4) Alternatively, you can roughly chop all vegetables and cook them in a pot over medium heat for 20-25 minutes. While not as delicate in presentation, this is the easier preparation method.
5) While the vegan tian is baking in the oven, combine the millet and 2 cups of water in a medium saucepan. Bring to a boil, then immediately reduce to a simmer and cover with a lid.
6) Cook for around 12-15 minutes until the millet is fluffy and absorbs all of the water. Then stir in the fresh parsley, mint, lemon juice and lemon zest while the millet is still warm. Season with a good pinch of salt and pepper to taste.
7) Remove the baked tian from the oven and serve alongside the herbed millet. Enjoy!
8) Any leftovers are best stored separately in airtight containers for about 3 days in the fridge then reheated in the oven or microwave.
Notes
*Other grains that work well with tian are rice, couscous, quinoa, pasta and French bread.
**You can use a plethora of vegetables for this baked ratatouille; you can also only use 2 different kinds of veggies if you don’t have many at home.
***Either thinly slice your veggies with a sharp knife or use a mandolin.
****Feel free to sprinkle with some vegan parmesan or add some plant-based cheese sauce before baking.
Nutrition Information: YIELD: 2 SERVING SIZE: 1
Amount Per Serving: CALORIES: 482TOTAL FAT: 5gSATURATED FAT: 1gTRANS FAT: 0gUNSATURATED FAT: 3gCHOLESTEROL: 0mgSODIUM: 706mgCARBOHYDRATES: 104gFIBER: 21gSUGAR: 30gPROTEIN: 17g

Avocado Toast (6 Ways!)
This is great for anyone who loves avocado. Here are 6 recipes for you all to try. Enjoy!
Prep Time: 15 mins
Cook Time: 5 mins
Total Time: 20 mins
Serving size: 1 Toast
Ingredients
1. Simple Avocado Toast
2 slices bread, sourdough, wheat, Italian or French loaf, ½-inch thick pieces
1 large (227 g) avocado
¼ teaspoon lemon juice
¼ teaspoon kosher salt
⅛ teaspoon black pepper
1 teaspoon extra-virgin olive oil
1 teaspoon chopped parsley, optional
2) Caprese Avocado Toast
2 slices bread, sourdough, wheat, Italian or French loaf, ½-inch thick pieces
1 large (227 g) avocado
¼ teaspoon lemon juice
¼ teaspoon kosher salt
⅛ teaspoon black pepper
½ cup (87 g) cherry tomatoes, halved
½ cup (87 g) mozzarella cheese balls, Ciliegine, halved
1 teaspoon (5 ml) extra-virgin olive oil
1 tablespoon (15 ml) balsamic vinegar reduction, optional
1 tablespoon (2 g) thinly sliced basil leaves, about 3 large leaves
3) Salsa Avocado Toast
2 slices bread, sourdough, wheat, Italian or French loaf, ½-inch thick pieces
1 large (227 g) avocado
1 ¼ teaspoon lime juice, divided
¼ teaspoon kosher salt
⅛ teaspoon black pepper
¼ cup (45 g) diced tomatoes, ¼-inch dice
1 tablespoon (10 g) red onion, finely minced
2 teaspoons chopped cilantro
1 teaspoon (4 g) minced jalapeno
2 tablespoons (16 g) sliced radish, ⅛-inch thick
4) Smoked Salmon Avocado Toast
2 slices bread, sourdough, wheat, Italian or French loaf, ½-inch thick pieces
1 large (227 g) avocado
¼ teaspoon lemon juice
¼ teaspoon kosher salt
⅛ teaspoon black pepper
¼ cup (60 ml) cream cheese
¼ cup (45 g) sliced tomatoes, ⅛-inch thick (8 slices)
¼ cup (30 g) sliced cucumber, ⅛-inch thick (8 slices)
2 ounces (60 g) smoked salmon, or lox
2 tablespoons (15 g) red onion, sliced, ⅛-inch thick
1 tablespoon (12 g) capers
2 teaspoons dill leaves
5) Bacon and Eggs Avocado Toast
2 slices bread, sourdough, wheat, Italian or French loaf, ½-inch thick pieces
4 slices bacon
1 large (227 g) avocado
¼ teaspoon lemon juice
¼ teaspoon kosher salt
⅛ teaspoon black pepper
1 tablespoon (15 ml) olive oil
2 large eggs
1 teaspoon chopped parsley, optional
6) Everything Avocado Toast
2 slices bread, sourdough, wheat, Italian or french loaf, ½-inch thick pieces
1 large (227 g) avocado
¼ cup (60 ml) cream cheese
½ teaspoon white sesame seeds
¼ teaspoon black sesame seeds
¼ teaspoon poppy seeds
¼ teaspoon (1 g) flaky sea salt, or kosher salt
¼ teaspoon dried minced garlic
¼ teaspoon dried minced onion
Instructions
Toast the bread (for all recipes)
In a toaster, heat the bread slices until golden brown. Alternatively, place the sliced bread on a baking sheet. Set the oven rack 6-inches from the top broiling element. Broil the bread until golden brown, about 1 to 3 minutes per side, keep a close eye on the color change.
Simple Avocado Toast
1) Simple Avocado Toast
Scoop out both sides of the avocado flesh into a small bowl. Add lemon juice, salt, and pepper. Lightly mash the avocado with a fork, leaving some chunks. Divide the mixture onto the toasted bread. Drizzle some olive oil on top, season with salt, pepper, and garnish with parsley.
Caprese Avocado Toast
2) Caprese Avocado Toast
Scoop out both sides of the avocado flesh into a small bowl. Add lemon juice, salt, and pepper. Lightly mash the avocado with a fork, leaving some chunks. Spread the mixture onto the toasted bread slices. Add the tomatoes and cheese on the toast. Drizzle some olive oil and balsamic vinegar reduction on top, season with salt, pepper, and garnish with basil.
Salsa Avocado Toast
3) Salsa Avocado Toast
Scoop out both sides of the avocado flesh into a small bowl. Add ¼ teaspoon lime juice, salt, and pepper. Lightly mash the avocado with a fork, leaving some chunks. Spread the mixture onto the toasted bread slices. In a small bowl combine the diced tomatoes, onions, cilantro, jalapeno, and 1 teaspoon lime juice. Add the radish slices and salsa on the toast. Season with salt and pepper.
Smoked Salmon Avocado Toast
4) Smoked Salmon Avocado Toast
Scoop out both sides of the avocado flesh into a small bowl. Add ¼ teaspoon lime juice, salt, and pepper. Lightly mash the avocado with a fork, leaving some chunks. Spread the cream cheese over the toasted bread slices. Evenly spread the avocado mixture onto the toast. Layer slices of tomato and cucumber on top. Add pieces of smoked salmon, red onions, capers, and dill leaves. Season with black pepper.
Bacon and Egg avocado toast
5) Bacon and Eggs Avocado Toast
Cook bacon in a nonstick skillet over medium heat until crisp, about 3 to 4 minutes per side. Transfer to a plate lined with a paper towel.
Scoop out both sides of the avocado flesh into a small bowl. Add lemon juice, salt, and pepper on top of the avocados. Lightly mash with a fork, leaving some chunks. Evenly divide the mixture onto the toast. Place 2 strips of bacon on each piece of toast.
Heat olive oil in the nonstick skillet over medium heat. Once hot, crack the egg in the pan, cook until the white is set, about 1 to 2 minutes. Transfer egg to the toast and repeat with the other egg. Season with black pepper.
Everything Avocado Toast
6) Everything Avocado Toast
Cut the avocado down the center and remove the pit. Scoop out both sides of the flesh and slice into ¼-inch thick slices. Spread the cream cheese over the toasted bread slices. Layer the slices of avocado overlapping on top. In a small bowl mix together the white sesame seeds, black sesame seeds, poppy seeds, salt, garlic, and onion. Sprinkle ¼ to ½ teaspoon of the seasoning mix on top of the sliced avocado.
Nutrition
Amount Per Serving
Calories 255
Calories from Fat 162
Fat 18g
Saturated Fat 3g
Sodium 443mg
Potassium 538mg
Carbohydrates 23g
Fiber 8g
Sugar 2g
Protein 5g
Vitamin A 147IU
Vitamin C 10mg
Calcium 51mg
Iron 2mg

Oatmeal Smoothie
Prep time: 5 MINS
Total time: 5 MINS
Servings: 1 smoothie
Ingredients
1/4 cup old-fashioned oats or quick oats
1 banana - chopped into chunks and frozen
1/2 cup unsweetened almond milk
1 tablespoon creamy peanut butter
1/2 tablespoon pure maple syrup - plus additional to taste
1/2 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon kosher salt - don’t skip this, as it makes the oatmeal pop!
Ice - optional, add at the end if you want a thicker smoothie
Instructions
1. Place the oats in the bottom of a blender and pulse a few times until finely ground. Add the banana, milk, peanut butter, maple syrup, vanilla, cinnamon, and salt.
2. Blend until smooth and creamy, stopping to scrape down the blender as needed. Taste and add additional sweetener if you’d like a sweeter smoothie. Enjoy immediately.
NUTRITION
Serving: 1
calories: 327KCAL, carbohydrates: 54G, protein: 8G, fat: 11G, saturated fat: 2G, fiber: 7G, sugar: 24G

Chocolate Cherry Smoothie ❤
INGREDIENTS:
2 ounces (about 2 cups) baby spinach
2 ounces (about 2 cups) romaine lettuce
1/2 cup unsweetened soy, h**p or almond milk
1/2 cup pomegranate juice, cherry juice or cherry pomegranate juice
1 tablespoon unsweetened cocoa powder
1 cup frozen cherries
1 ripe banana
1 cup frozen blueberries
1/2 teaspoon pure vanilla bean powder or alcohol-free vanilla extract
2 tablespoons ground flax seeds
INSTRUCTIONS:
Blend ingredients in a high-powered blender.

Orange Avocado Salad Dressing
A great salad dressing - flesh from 1 avocado and 1 or 2 peeled oranges, blend till smooth in the blender. Divine ❤

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