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    • TOFU "Egg" Scramble

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    •  8/15/2014 1:18:02 PM

      How about BEANS for breakfast?


      As part of our BEAN/LEGUME Family Challenge month we wanted to

      highlight our favorite TOFU SCRAMBLE recipe!


      Yes- scrambled "eggs" made out of tofu...crazy I know,

      but this recipe is seriously good!


      And by replacing eggs with TOFU you significantly reduce your cholesterol & saturated fat intake which reduces your risk of HEART DISEASE (the leading killer in the US).


      We have made prettier, fluffier tofu scrambles, that look gorgeous but taste bland and the texture is spongy.  This recipe might not look as pretty, but has great texture AND great flavor.  The secret is cooking the tofu and browning it before you start adding other ingredients (instead of adding everything at once and letting it cook).  This allows the tofu to get extra firm and crispy on the edges.  It takes about 10-15 minutes for the water to cook off and the tofu to get nicely browned.



      There is also a SPECIAL ingredient that is optional, but makes this scramble that much better!  

      BLACK SALT (kala namak)

      This is a special type of Indian mineral salt. It is actually pinkish grey rather than black and has a very distinctive sulfurous mineral taste (like hard boiled egg yolks).  How cool is that!

      I found mine at a specialty market in Salt Lake City, Utah called Tony Caputo's.



      TOFU "Egg" Scramble

      Servings: 4 



      12 ounce package extra-firm tofu, crumbled

      2 tsp Olive Oil

      3/4 cup red onion, diced

      1/4 teaspoon turmeric

      1 Tablespoon nutritional yeast

      3/4 cup black beans

      1 cup pico salsa or diced tomato

      1/2 cup cilantro, finely chopped

      Black Salt (Kala Namak), to taste 




      1.  Open the package of tofu and drain all the liquid.  Use a tofu press if you have one or use paper towels and a weighted plate on top to drain as much liquid as you can.  Let sit and drain for 10 minutes or so.

      2.  Heat a frying pan to medium-high and add a little oil (or use a non-stick pan, which means you don't really need the oil). I only needed 1 tsp to coat the pan. Then add the tofu and cook for 10-15 minutes or until browned and cooked throughout.

      3.  Remove the cooked tofu from the pan and set aside.  With the 2 teaspoons of oil added to the pan, begin sauteing the onion.  Cook until soft (about 4-5 minutes).  Add the turmeric and nutritional yeast, and cook for about a minute.

      4.  Then add the BLACK BEANS and Cooked TOFU to the mixture.  Mix and heat the mixture for about 1 minute.

      5.  Lastly, add the PICO Salsa (or tomato) and cook for just a minute or so, not overcooking the tomato.

      6.  Remove from hit and toss in the cilantro.  Add the BLACK salt to taste.

      7.  Serve with AVOCADO and toast or wrapped in a tortilla shell.



      For more information on why WHOLE FOOD MOMMIES promotes eating EGGS sparingly...check out this excellent VIDEO by


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    • Recipe Highlight: Sweet Potato & Bean Quesadillas

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    •  8/13/2014 2:02:37 PM

      Just recently we had dinner with some old friends that we haven't seen in a while.  When they found out that we don't eat a lot of meat, they were curious as to what we ate for dinner every night?

      If MEAT wasn't an option for the menu,

      what in the world did we eat every night?

      I'm sure there are many people out there who are

      interested in EATING MORE PLANTS...

      but have no idea what they would make for dinner.

      So what in the WORLD do we eat every night?

      My QUICK, one word answer to this question is:  BEANS

      So we really don't eat these EVERY NIGHT...but they are very common in our homes.

      LEGUMES/BEANS are one of the world's most healthiest foods.  Once you start cooking with them, you will see the possibilities are endless!  Here is another one of our recipes we wanted to highlight this month (August is our EAT MORE BEANS month!).  This is another recipe you can use for the BEAN FAMILY CHALLENGE (found here).

      Sweet Potato & Bean Quesadillas


      This is great for lunch, for a snack for even for DINNER!  Add some corn on the cob and guacamole, and you have yourself a wonderful meal!


      Servings:  Makes an extra large batch approx 6 cups filling (great for freezing and using later!)


      1 medium sized sweet potato, cut into bite sized pieces

      1/2 red onion, chopped

      2 teaspoons Olive Oil

      1-2 teaspoons salt

      1/2 cup Salsa (use your favorite brand) 

      ¼ teaspoon onion powder

      ¼ teaspoon chili powder

      ¼ teaspoon cumin

      3 Large Kale Leaves, chopped very fine

      1 can of black beans (I used my favorite S&W brand Cuban recipe)

      1 cup cooked quinoa

      1 can refried beans

      Whole Wheat Tortilla Shells or Tortilla chips


      1.  Roasted Sweet Potatoes:

      Preheat oven to 400 degrees F.  Toss potatoes, onion, oil and salt together in a mixing bowl.  Spread in an even layer on a baking sheet.  Roast the mixture until potatoes are tender and browned in spots, tossing once or twice, about 20-24 minutes. (The last 3 minutes I change my oven to BROIL to help get those brown spots on the potatoes).


      2.  Let the potatoes cool slightly and place in a medium sized bowl.  Mash up the potatoes and onions till you reach a slightly chunky texture.


      3.  Add your salsa, seasonings, kale, black beans (drained) and quinoa.  Mix thoroughly.


      4.  Place your potato mixture in a large skillet and begin heating it thoroughly.  Add your can of refried beans and mix everything up until your mixture is very warm.


      5.  Place one whole wheat tortilla on a very warm frying pan.  Add 2 heaping spoonfuls of your potato & bean mixture, spread to cover the entire shell.  Place another shell on top and warm on both sides by flipping.


      Once both sides are slightly browned, remove from skillet, cut into and enjoy!


      Serve with guacamole, salsa and corn on the cob.

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    • Chickpea Mock Tuna Salad

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    •  8/12/2014 8:56:13 AM

    • This is one of our all-time FAVORITE Chickpea Recipes!




      This is also a great recipe to highlight during our EAT MORE LEGUMES Challenge.

      Challenge found HERE


      1 can 15 oz Chickpeas/garbonzos, drained

      2 celery ribs, diced
      1/4 red onion, diced
      2 TBS mayo (veganaise works great!)
      2 TBS mustard (dijon is our favorite!)
      1-2 teaspoons dried DILL or FRESH Dill, chopped
      Dill Pickles, diced (optional)
      Salt to taste

      Mash the Chickpeas in a medium sized bowl using a potato masher or fork.
      You can also pulse them in a food processor.
      Combine all of the ingredients and mix well.

      There are so many ways to serve this fabulous salad!

      You can use it as a vegetable dip.  It works awesome with cut up celery sticks!

      You can eat it on top of a RICE CAKE!

      You can use it for incredible LETTUCE WRAPS!

      And of course- it makes a GREAT sandwich!
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    • WFM Family Challenge FRIDAY- Eat some LEGUMES!

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    •  8/9/2014 8:38:35 AM




      WE are SO SUPER excited to share our next



      Today's Challenge: EAT SOME LEGUMES!*




      (*** This link will only work for the month of August!  So make sure to download quick!)

      Legumes/Beans are one of the most nutrient dense foods, relatively low in calorie density and one 

      of the foods that is most common to many of the long-lived populations around the world.  “Legumes are among the world's most perfect foods. They stabilize blood sugar, blunt your desire for sweets, and prevent midafternoon cravings. Even a small portion can help you feel full. They can be flavored and spiced in interesting ways, and you can eat an unlimited quantity of them.” Joel Fuhrman, M.D.







      Details of our CHALLENGES:

      Many Friday's during the year, we will share with you one of our popular FAMILY CHALLENGES!


      Eating healthy can be hard...especially for our children who are bombarded with disease-promoting foods at every turn.  We have found that our children eat far healthier when they know the reason "WHY" they should, and just as important, they participate in a CHALLENGE (complete with check boxes!) 




      They get the "WHY"

      AND the fun and motivating CHECK BOXES!

      (Bonus:  They also give you recipe ideas to help you achieve success)


      These have been life-changing in our families!  We have had children who gag when we ask them to eat a piece of celery to seeing the same child eat a whole english cucumber with not a single complaint.

      You can also create special rewards for the children who complete the works wonders!


      Just picture it, your whole family...


      working together to eat MORE PLANTS and GET HEALTHY!


         We can't wait for you to try this!

      much love,

      Whole Food Mommies

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    • WATERMELON Birthday Cake

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    •  8/14/2014 12:33:48 PM

      I finally did it...I made a WATERMELON CAKE!

      This is a Gluten-Free, Sugar-Free, Dairy-Free, Oil-Free, All Natural, Real Ingredients (only 4),



      My son just turned 2 and thought it would be a great time to try making this.  It turned out prettier than I thought.


      There are 2 TRICKS to making this work better:


      1.  Purchase a high quality COCONUT CREAM.  I have found many different brands and some are better than others!  If you can't find COCONUT CREAM, Coconut Milk will work, just make sure it is high-quality (this usually means a little more expensive).


      I used TRADER JOE's Coconut CREAM and it turned out pretty good.


      TRICK #2:  Leave this can in your refrigerator for as long as possible before using.  A good 2-3 days works great.

      Here is what I did to make this fun cake!



      1 can COCONUT CREAM

      1 TBS Maple Syrup

      1 Watermelon

      Berries (any variety)



      Step 2:  Carve Watermelon into desired Shape.

      Step 3:  Make Coconut cream by scraping the cream from the top of the can into a bowl and mixing in the maple syrup (or any desired sweetener).  Depending on your cream, it might already be thick enough, but if not, you can whip your cream with an electric beater until it thickens more (3 minutes)

      Step 4:  I placed both the watermelon and cream into my freezer for about 30 minutes, just to allow them both to chill.

      Step 5:  Slowly covered the cream on to the watermelon cake, starting at the top and working the sides.  I placed the cake back in the freezer when I needed it to set a little more.

      Step 6:  Once covered, decorate with blueberries, strawberries, raspberries, even kiwi would be fabulous.

      Chill in the fridge until it's time to enjoy!

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    • Honey Limeade Popsicles

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    •  8/7/2014 2:11:41 PM

    • Just enjoyed a refreshing afternoon snack with the kids (inspired by

      Homemade Honey LIMEADE popsicles!

      My kids love licking all of my limes when I am done using them,

      I thought it would be fun to add a thin slice to each popsicle. They all loved it!


      4 large, soft limes

      1/3 cup raw honey (we used our own honey from our beehive!)


      Cut limes in half and juice them (making about 1/3 cup juice). Then bring 1/2 cup water to a boil in a saucepan. Add honey, and stir until dissolved. Pour syrup into pitcher, add 2 cups water. Stir until well blended. (you can add more honey here if desired).


      Then pour limeade into 6 popsicle molds and freeze for at least 8 hours (depending on the size).  (I love using the ZOKU Slow Pop molds!  Great quality and good price.)

      Don't forget to add a thin slice of lime to each mold. 

      Hope you enjoy! much ♡, {m}



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    • Roasted Sweet Potato Mushroom Leek Soup

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    •  7/31/2014 6:29:56 PM

      We have had some cooler rainy days here in Utah and with the addition of a slight head cold (sick in the summer?  Crazy I know!)  This vegetable soup recipe hit the spot!  I had a yellow sweet potato (not a yam) that has been sitting on my counter waiting to be used.  And my absolute FAVORITE way to eat this vegetable is when it's ROASTED in my oven!  It made this fantastic soup that much yummier!

      I had a hard time naming this soup, trying to include all the yummy ingredients...but you have to know what's in it right?


      I made this batch in my electric pressure cooker, but it can definitely be made on the stove top.  Both recipes are below.  


      Here is to more rainy days and great plant-based recipes!  Hope you enjoy!

      Roasted Sweet Potato, Mushroom Leek Soup (with Green Beans)



      1 Large Yellow Sweet Potato, peeled and cut into bite sized pieces

      2 tsp Olive oil & Salt to taste

      1 TBS Coconut Oil or Vegan Butter or Olive Oil

      1 medium Red Onion, diced

      2 Large Carrots, sliced

      5 1/2 cups Veggie Broth (I used Better Than Bouillon paste)

      2 lbs russet potatoes, peeled cut into bite sized pieces

      1 tsp salt

      3 tsp dried dill

      3 bay leaves

      1/4 cup water

      3 TBS cornstarch

      1 lb mushrooms, chopped (any kind of mushroom work, I used baby portabellos)

      1/2 lb fresh green beans, cut in half


      First prepare and roast the sweet potato by mixing it with the oil and salt and roasting it at 425 for 20 minutes (last few minutes on high broil to get that browned look).

      *Have these potatoes ready for when the 3 minute cooking time is finished (look below).

      Pressure Cooker instructions:

      Saute carrot & onion in the coconut oil for 5 minutes.

      Add the broth, potatoes, salt, dill and bay leaves.

      Cook on HIGH pressure for 3 minutes.

      *The sweet potatoes will hopefully be done by the time this 3 minutes is up.

      Quick pressure release the soup...then mix the 3 TBS cornstarch with the 1/4 cup water and add to the soup.

      Add the mushrooms, green beans and the ROASTED SWEET POTATOES.

      Set your pressure cooker for LOW pressure for 1 minute.  Once the cooker reaches pressure, QUICK PRESSURE release.  This is all you need to cook those mushrooms & green beans (so you don't have the wait the 1 minute).

      Stir the soup, allow to cool slightly (it will be very HOT), and ENJOY!



      Stove-Top Instructions:

      Saute carrot & onion in the coconut oil for 5 minutes in a soup pan on your stove-top.

      Add the broth, potatoes, salt, dill and bay leaves.

      Cook on MEDIUM-HIGH until potatoes are getting soft (about 20 minutes).

      *The sweet potatoes will hopefully be done by the time the potatoes in the soup are ready.

      Then mix the 3 TBS cornstarch with the 1/4 cup water and add to the soup.

      Add the mushrooms, green beans and the ROASTED SWEET POTATOES.

      Cook on Medium-High until the green beans are cooked.

      Stir the soup, allow to cool slightly (it will be very HOT), and ENJOY!

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