Recipes for Heart Health and Cholesterol Health Marinated Beef with Vegetables 16 ounces organic, grass fed steak, cut into strips 1/3 cup mirin 2 Tbs tamari or soy sauce 2 Tbs honey or pure maple syrup 2-3 Tbs whole grain flour 2 Tbs cooking oil (olive, grapeseed or other) 1 onion, peeled and sliced into tin cresents 1-inch piece ginger minced 1 bunch broccoli, florets and stems 1 bell pepper (any color), sliced into strips 1/2 cup carrot, cut into match sticks 1/2 cup cabbage, sliced thin 1/3 cup water Cut steak into thin strips and place into a mixing bowl. Coat with mirin, tamari, and sweetener, marinate for 25-30 minutes. Sprinkle 2-3 Tbs of whole grain flour onto strips of steak. Add oil to a fry pan. Remove steak from marinade. Lay steak strips flat and pan sear for 1-2 minutes on each side (depending on thickness). Remove from pan and set aside. Add water to pan or mix up more marinade and add to pan. Add onion, broccoli, carrots, cabbage, cover and cook for 3-4 minutes. Return beef to pan and cook on med-high for 2-3 minutes or until sauce thickens. Recipe courtesy of Andrea Beaman Millet and Cauliflower Mash 1 cup millet 3 cups water 1/2 head cauliflower, cut into chunks 2-3 Tablespoons water 2 Tablespoons olive oil 1 Tablespoon butter or olive oil Sea salt to taste (optional) 1 Tablespoon fresh lemon juice Bring millet and water to a boil. Add pinch of salt, cover and reduce heat to simmer for 25-30 minutes (or until light and fluffy). While millet is cooking, add oilve oil to a large fry pan and saute onion for 2-3 minutes on medium flame. Add cauliflower to pan, plus 2-3 tablespoons water. Cover and simmer for 7-10 minutes or until cauliflower is soft. Season with sea salt to taste. Combine cooked millet and cooked onion and cauliflower and butter (or olive oil and lemon). Mash with a hand masher and then whip with a hand mixer until creamy. Recipe courtesy of Andrea Beaman Pineapple-Cashew-Quinoa Stir-Fry Pineapple-Cashew-Quinoa Stir-Fry(veganomicon cookbook) Quinoa: 1 cup quinoa, well rinsed and drained 1 cup pineapple juice (or orange juice) 1 cup water 1/4 teaspoon soy sauce or wheat free tamari Stir-Fry: 4 ounces cashews, raw, unsalted 3 tablespoons peanut oil 2 scallions, thinly sliced 2 cloves garlic, minced 1/2-inch piece ginger, peeled and minced 1 red bell pepper, diced 1 cup frozen green peas or cooked edamame 1/2 cup fresh basil, rolled and sliced into thin strips 2 tablespoons finely chopped fresh mint 10 ounces fresh or canned pineapple (about 2 cups) 3 tablespoons soy sauce or wheat free tamari 3 tablespoons vegetable stock Lime wedges for garnish Prepare the quinoa first: Combine the quinoa, juice, water and soy sauce in a medium size pot. Cover, place over high heat, and bring to a boil. Stir a few times, lower the heat to medium-low, cover, and cook for 12-14 minutes until all the liquid has been absorbed and the quinoa appears plumped and slightly translucent. Uncover and fluff with a fork, let cool. (For Best Results: the quinoa can be prepared the night before and kept in the fridge overnight.) Preparing the stir-fry: Use the largest nonstick skillet you have (at least 11 inches in diameter) or a wok. Have all ingredients chopped and within reach. Place cashews in dry pan and heat over low heat, stirring them until lightly toasted (4-5 minutes). Remove from pan, set aside. Heat pan over medium heat add peanut oil, scallions and garlic. When garlic starts to sizzle, add ginger. Stir-fry for 2 minutes, then add red pepper and peas/edamame, stir-fry for 3-4 minutes. Add basil and mint and stir-fry for 1 minute. Add pineapple and quinoa. In measuring cup combine soy sauce or tamari and vegetable stock. Pour over quinoa mixture, stir to coat. Stri-fry until quinoa is heated through (about 5-10 minutes), use wooden spoons to toss mixture. Serve with lime wedges and extra soy sauce/tamari to taste. Snobby Joe's 1 cup uncooked lentils 4 cups water 1 tablespoon olive oil 1 medium-size yellow onion, diced 1 green bell pepper, diced 2 cloves garlic, diced 2-3 tablespoons chili powder 2 teaspoons dried oregano 1 teaspoon salt 1 (8 ounce) can tomato sauce 1/4 cup tomato paste 2-3 tablespoons pure maple syrup 1 tablespoon yellow mustard 4-6 rolls or bread Pour the lentils and water into a saucepan. Cover and bring to a boil. Once mixture is boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set a side. About 10 minutes before lentils are done, pre-heat a medium size fry pan (a deep fry pan) over medium heat. Add oil to pan. Saute onion and pepper in oil for about 7 minutes, until soft. Add garlic saute for 1 minute. Stir in cooked lentils, chili powder, oregano, and salt. Add tomato sauce and tomato paste. cook for about 10 minutes. Add maple syrup and mustard and heat through. Turn off heat and let pan sit for about 10 minutes, so flavors can combine or eat immediately. Serve open faced, a scoop of Snobby Joe on each slice of bread. Recipe courtesy of Veganomicon Cookbook