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A starter plan to regain your health

This week, I am providing a few simple recipes for those of you who have requested or need some assistance in preparing for a lifestyle change. What you eat will determine whether your health teeters or improves dramatically. The following recipes will help you get started.

Chefs Steel Cut Oats

Makes 2-3 servings

3/4 cup ground steel cut oats

2 cups water (see note)

1/4-1/2 teaspoon cinnamon (to taste)

4-6 tablespoon almond milk for serving

In a saucepan, combine oats, water and cinnamon over medium heat. Whisk almost continuously while mixture starts to come to a low boil. Reduce heat to medium-low as it is thickening and starting to bubble. Once thickened, add almond milk and stir in (use a large spoon at this stage as whisking will be difficult). Serve oatmeal immediately, topping with another drizzle of almond milk and adding chopped fresh fruit.

Note: Place steel cut oats in a blender and pulse/puree until flour-like consistency. Measure out the 3/4-cup needed for this recipe.

Oatmeal Squares with Banana

Makes 8 muffins

1 cup rolled oats

1 cup oat flour

1 teaspoon baking powder

1/2 teaspoon cinnamon

1/4 teaspoon freshly grated nutmeg

1 cup pureed overripe banana (roughly 2 large bananas, see note)

1 teaspoon vanilla extract (no alcohol)

1 teaspoon date syrup

Preheat oven to 350 F. In a mixing bowl, combine the oats, oat flour, baking powder, cinnamon and nutmeg. Stir through until well combined. Add the banana, vanilla and date syrup to the dry mixture and stir through until combined. Using a cookie scoop, place mounds of the batter (about 2 to 2 1/2 tablespoons) onto a baking sheet lined with parchment paper. Bake for 15 minutes until set to the touch and a touch golden. Remove and let cool on pan for just a minute, then transfer to a cooling rack.

Note: Use an immersion blender and a deep cup to puree your bananas or food processor/blender.

Simple Quick Pancakes

Makes 4 large pancakes

2/3 cup whole-wheat pastry flour

2 1/2 teaspoon baking powder

2/3 cup almond milk

1 teaspoon ground cinnamon

Mix the flour and baking powder together in a metal bowl. Add almond milk to dry ingredients and mix well. Put mixture in a measuring cup. Using a nonstick pan on medium heat, pour 1/3 cup batter onto the middle of the pan. When the topside bubbles and mostly firm, flip pancake over. Cook for another 1 to 1½ minutes. Repeat until all the batter is used.

Vegan Lettuce Wraps

Serves 4

12 oz. dried, flavored tofu or 1 15 oz can of chickpeas raised and drained.

3 tablespoons chopped fresh garlic

2 tablespoons chopped fresh ginger

2 1/2 cups shiitake mushrooms, chopped

1 cup bean sprout

1 carrot cut into fine strips

1 head lettuce, use large leaves

1 tablespoon organic tamari soy sauce

1/2 lemon, squeezed 1/4 teaspoon red pepper flakes (optional)

Stir-fry chopped garlic, ginger and carrot with some water in a non-stick pan for a few minutes until soft. Add the shiitakes, organic tamari soy sauce, pepper and red pepper flakes. Cook for 5-10 minutes, then add the dried tofu, and cook for another 2-5 minutes. Spoon the mixture into the lettuce leaves, add a few drops of lemon juice, and roll them up! Goes well served over brown or white rice.

Rio Jerk Spicy Stir-Fry

Serves 2

1 red bell pepper, sliced

1/2 red onion, sliced

1 plantain, sliced

3 cloves garlic, minced

1 teaspoon grated fresh ginger

1/2 habanero, minced or jalapeño minced seeded.

1 teaspoon curry powder

1/2 teaspoon Allspice

1/2 teaspoon fresh thyme

3 tablespoons almond milk

1 1/2 cups cooked long-grain brown or white rice

Over medium-high heat, sauté the bell pepper and onion until soften. Add plantain. Once it starts to brown, reduce heat to medium. Add garlic, ginger, minced pepper, curry powder, allspice, thyme and sauté for about 30 seconds. Remove from the heat and immediately stir in the almond milk, which will create a light curry that just sticks to the veggies. Serve over the cooked rice.

(Dr. Timothy Moore teaches nutrition, heart disease and diabetes reversal through a plant-based lifestyle. He is a professional speaker, wellness coach and personal plant-based chef. He is the author of "47 Tips To Reverse Your Diabetes." He can be reached by email at ­This email address is being protected from spambots. You need JavaScript enabled to view it. , visit him at www.cheftimothymoore.com or follow him at www.twitter.com/cheftimmoore.)

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