Pumpkin Spice Oat Muffins (vegan & GF)

Autumn is right around the corner which means…pumpkin season is here! These pumpkin spice muffins are a delicious way to kick off the autumn season. This recipe is full of clean, simple ingredients. Enjoy!

Preparation + Cook Time: 45 minutes

Makes 12 muffins

Ingredients:

  • 1 15 oz can of pumpkin puree
  • 1/2 cup of maple syrup
  • 1/2 cup of cashew butter
  • 2 Tbsp of coconut oil
  • 1.5 cups of oat flour (buy gluten free oat flour for gluten free option)
  • 1 Tbsp of chia seeds
  • 2 tsp of cinnamon
  • 1 tsp of nutmeg
  • 1/2 tsp of baking soda
  • 1 tsp of baking powder
  • pumpkin seeds for topping

Instructions:

  1. Set the oven to 375 degrees Fahrenheit.
  2. In a large bowl, mix together all of the wet ingredients first: pumpkin, maple syrup, cashew butter, and coconut oil.
  3. Then, mix in the dry ingredients: oat flour, chia seeds, cinnamon, nutmeg, baking soda, and baking powder.
  4. Fill your muffin tray with cupcake liners.
  5. Evenly fill all 12 cupcake liners with batter.
  6. Top each muffin with pumpkin seeds (or whatever topping you prefer!)
  7. Bake in the oven for 30-32 minutes.
  8. Remove from the oven and cool for 10-15 minutes before eating.

Benefits of this recipe:

-Pumpkin is rich in vitamin A, full of powerful antioxidants, is high in fiber which helps in digestion, improves eye health, and boosts muscle function.

-Oats help improve blood sugar, can help lower cholesterol, lowers the risk of colon cancer, and provides antioxidants.

-Chia seeds are high in fiber, high in omega-3, high in quality protein, may reduce blood sugar levels, and may reduce chronic inflammation.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Super Easy Cilantro-Lime Hummus

Hummus and crackers is one of my all time favorite snacks. So, I am always trying to create new hummus flavors. My new favorite is this super easy & quick cilantro-lime hummus. This tastes great simply paired with crackers or try it as a spread inside your sandwich or wrap. Enjoy!

Ingredients:

  • 1 15 oz. can of chickpeas, drained 
  • juice of 1 lime
  • 1 Tbsp of tahini
  • 1 big handful of fresh cilantro leaves
  • 1 Tbsp of olive oil
  • 1 tsp of minced garlic
  • desired amount of salt and pepper

Instructions:

  1. Place all of the ingredients into a food processor or blender.
  2. Blend until smooth and creamy.
  3. Transfer the hummus into a sealable container and refrigerate until you are ready to serve.

Benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Cilantro detoxes the body of heavy metals, lowers blood sugar levels, prevents urinary tract infections, settle digestive upset, and supports healthy menstrual function.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Vegan & Gluten Free Banana Bread

Banana bread is one of my personal favorite treats. This recipe is made with healthy and guilt free ingredients! It is vegan, gluten free, and refined sugar free. I like to have a slice of this as a tasty breakfast or as an afternoon snack paired with some tea. You can cook along with me with the video below. Enjoy!

Makes 1 whole loaf of banana bread

 

Ingredients:

  • 2 cups of gluten free oats (regular oats may be used as well)
  • 3 very ripe bananas
  • 1/3 cup of melted coconut oil
  • 1/3 cup of almond milk
  • 1 Tbsp of almond butter
  • 2 Tbsp of maple syrup or honey
  • 2 Tbsp of chia seeds
  • 1/2 cup of coconut sugar
  • 1/2 tsp of salt
  • 1 Tbsp of cinnamon
  • 1 tsp of baking soda
  • 1/2 tsp of baking powder
  • handful of pumpkin seeds or any topping of your liking

Instructions:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Blend 2 cups of oats in a blender into a fine powder. Set aside for now.
  3. In a mixing bowl. mash the bananas. Then stir in the coconut oil, almond milk, almond butter, and honey. Mix everything together using a whisk.
  4. Now add the dry ingredients: the chia seeds, oat flour, sugar, salt, cinnamon, baking soda, and baking powder. Mix all of the ingredients together until the batter is consistent.
  5. Grease a loaf pan with coconut oil. Pour the batter into the pan. Smoothe the batter so that the level is even. Top with the pumpkin seeds.
  6. Pop the pan into the oven and bake for 50  mins. When fully cooked, remove the banana bread from the oven and let it sit for 5 mins in the loaf pan. Transfer to a cooling rack or plate and cool it in the fridge for 25 mins before cutting and serving.
  7. I recommend storing the banana bread in the fridge to keep it fresh.

Benefits of this recipe:

-Bananas boost energy, are high in potassium, improves digestive health, and is a good source of brain, skin, and bone health-boosting manganese.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

 

Irish Vegetable Stew with Guinness

Tomorrow is St. Patrick’s Day, which is why I am sharing with you my favorite recipe for Irish Vegetable Stew! This hearty stew is full of fresh vegetables and savory herbs, and the Guinness gives it a rich and robust flavor. Enjoy!

Makes about 6 servings

Ingredients:

  • 1 leek, chopped
  • 230 g of white mushrooms, chopped
  • 1 Tbsp of olive oil
  • 3 russet potatoes, peeled and cubed
  • 3 carrots, peeled and chopped
  • 2 stalks of celery, chopped
  • 1 tsp of minced garlic
  • 1/4 of a head of green cabbage, chopped
  • 1 bottle of Guinness (15 fl oz) or any dark stout
  • 4 cups of vegetable broth
  • 2 sprigs of fresh rosemary, chopped
  • handful of fresh parsley, chopped
  • 1/2 tsp of paprika
  • 1 Tbsp of soy sauce
  • dash of salt & pepper
  • 3 Tbsp of tomato paste
  • 2 bay leaves

Instructions:

  1. In a large pot, sauté the chopped leeks and mushrooms in the olive oil for 3-4 minutes.
  2. Then add the garlic, potatoes, carrots, and celery. Cook on medium-high for an additional 5 mins. Now add the cabbage and mix it into the vegetables.
  3. Next add the Guinness, vegetable broth, rosemary, parsley, paprika, soy sauce, and desired amount of salt & pepper. Cook on medium-high heat for 5 minutes to let the cabbage wilt.
  4. Add the tomato paste into the stew and thoroughly stir it around into the broth. 
  5. Pop the bay leafs into the stew. Bring to a boil. Turn down to a simmer and cook with the lid on for 1 hour. You may remove the lid to stir the stew every 15 minutes.

stew2

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Curry Noodle Soup with Chickpeas & Kale

As I have mentioned before, I LOVE anything with curry. It is a true comfort food for me. This soup is one of my favorite meals to make for my fiancé and I. This creamy noodle soup is spiced with curry and filled with wholesome ingredients such as chickpeas, kale, and tomatoes. I hope you enjoy this as much as I do!

Makes about 4-5 servings

Ingredients:

  • 1-2 Tbsp of olive oil
  • 1 white or yellow onion, chopped
  • 1 Tbsp of curry powder
  • dash of salt
  • 1 tsp of minced garlic
  • 1 Tbsp of soy sauce
  • 1/4 tsp of paprika
  • 4 cups of vegetable broth
  • 1 14.5 oz can of diced tomatoes (juices included)
  • 180 g of udon noodles
  • 2 cans of chickpeas, drained
  • 1 can of lite coconut milk
  • juice of 1 lime
  • 2 green onions, chopped
  • 1/4 cup of fresh chopped cilantro
  • a few handfuls of chopped kale
  • roasted cashews

Instructions:

  1. In a large pot, sauté the onions on medium-high heat in the olive oil until they are translucent. Then add the curry powder, salt, garlic, soy sauce and paprika. Stir everything together until it’s evenly combined.
  2. Add the diced tomatoes and vegetable broth to the pot. Cover the pot, turn the heat to low-medium, and simmer for 10 minutes.
  3. During that time, prepare the noodles according to the package. Set them aside until later.
  4. After the 10 minutes, add the chickpeas, coconut milk, lime juice, green onion, cilantro, and kale. Stir everything to evenly combine. Cover the pot again and simmer for 10 more minutes.
  5. Finally add the noodles to the pot and mix them into the soup.
  6. When you are ready to serve, spoon the soup into bowls and top with some fresh green onion and roasted cashews.

soup up close

Benefits of this recipe:

-Kale is among the most nutrient dense foods on the planet! It is loaded with antioxidants and vitamin C, can help lower cholesterol, and protects eye health. There are also numerous cancer-fighting substances in kale.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Mushroom Risotto with Peas

This risotto is full of the delectable flavors of mushrooms and leeks, with a zesty essence of lemon and white wine. This meal is cozy and satisfying, perfect for dinner on an autumn evening. Enjoy!

Makes about 4 servings

Ingredients:

  • 1 leek, chopped
  • 8 oz of white mushrooms, chopped
  • 1/2 tsp of minced garlic
  • 1 Tbsp of olive oil
  • juice of half a lemon
  • 1 Tbsp of tomato paste
  • 1 tsp of dried dill
  • 2 Tbsp of fresh parsley
  • 1/2 tsp of paprika
  • 1 cup of frozen peas
  • 1 cup of short grain brown rice
  • 14g of dried porcini mushroom, roughly chopped
  • 1/2 cup of white wine
  • 1 can of coconut milk
  • 2 cups of vegetable broth
  • salt and pepper

Instructions:

  1. Sauté the chopped leeks, mushrooms, and garlic in olive oil for 4-5 minutes until they become tender.
  2. Then add the tomato paste, lemon juice, dill, parsley, and paprika. Stir to evenly incorporate these flavors into the vegetables.
  3. Next add the peas, rice, dried mushrooms, wine, coconut milk, vegetable broth, and dash of salt & pepper.
  4. Bring the pot to a boil. Once boiled, cover the pot with a lid and simmer for 40 mins. Make sure to stir the risotto every 7-8 mins to prevent the rice from sticking to the bottom of the pan.
  5. Feel free to sprinkle some fresh chopped parsley on top of the risotto when you serve.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Peas are an excellent source of plant-based protein, high in fiber, and they support healthy blood sugar control.

-Brown rice helps control diabetes, is rich in antioxidants, prevents obesity, prevents Alzheimer’s disease, improves digestive health, controls cholesterol levels, relieves insomnia, and contains anti-depressant properties.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Thai Coconut-Butternut Squash Soup

This recipe is a soul warming soup, full of aromatic spices and bold flavor. This dish includes the Thai flavors of ginger and curry, made with coconut milk to make this soup extra creamy. Enjoy!

Makes about 4 servings

Ingredients:

  • 1 butternut squash cut into cubes (this equals about 8 cups of cubed squash)
  • 1 Tbsp of coconut oil
  • 1/2 of a yellow onion, chopped
  • 1 Tbsp of ginger paste
  • 1/2 tsp of minced garlic
  • 1 Tbsp of curry powder
  • 1/2 tsp of chili garlic sauce (optional)
  • 2 cans of lite coconut milk
  • 1 Tbsp of lime juice
  • dash of black pepper
  • 2 tsp of soy sauce
  • 2 Tbsp of fresh chopped cilantro
  • 1/4 tsp of chili powder
  • optional toppings: chopped green onion and roasted sunflower seeds

Instructions:

  1. Put the cubes of squash into a large pot and fill with just enough water to cover the squash. Bring to a boil over medium-high heat. Once the water is boiling, turn the heat to low and leave it covered. Simmer until the squash is fully cooked. Drain the water from the pot. Remove the squash into a separate container for now.
  2. Using the same pot on medium-high heat, sauté the onion in the coconut oil. Once the onion starts to soften, add the garlic, ginger, chili garlic sauce, and curry powder. Continue to sauté for 2-3 more minutes.
  3. Now add the cooked butternut squash cubes back into the pot along with the coconut milk, lime juice, a dash of black pepper, soy sauce, cilantro, and chili powder. Bring the soup to a boil. Once it is at a boil, reduce the hear to low, cover the soup with the lid and simmer for 15 minutes.
  4. Transfer the entire contents of the pot into a food processor or high speed blender and pureé until the soup is completely smooth.
  5. Return the soup into the pot until you are ready to serve.
  6. Serve each bowl of soup topped with some chopped green onion and sunflower seeds. squash soup

Benefits of this recipe:

-Butternut squash is high in antioxidants, boosts immune system, reduces inflammation, keeps bones healthy, and reduces symptoms of PMS.

-Ginger relieves nausea, treats cold and flu symptoms, aids in digestion, removes excess gas, reduces arthritis pain, detoxifies the body, prevents menstrual cramps, and prevents infection in the body.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Lentil Dahl with Cucumber-Dill Yogurt Sauce

Lentil dahl is one of my all time favorite meals. It is so satisfying and nourishing to the body. The cucumber-dill yogurt sauce complements this dish by bringing a tangy and refreshing element to the meal. Enjoy!

Makes about 4 servings

Ingredients for the lentil dahl:

  • 1 Tbsp of coconut oil
  • 1/2 of a yellow onion, chopped
  • 1/2 tsp of minced garlic
  • 2 roma tomatoes, diced
  • 2 carrots, chopped
  • 2 tsp of curry powder
  • 1/2 tsp of turmeric
  • 1 tsp of cumin
  • 1 tsp of chili flakes
  • 2 tsp of paprika
  • dash of black pepper
  • 1 1/4 cup of green lentils
  • 2 cans of coconut milk
  • 1 Tbsp of soy sauce
  • a few handfuls of spinach

Ingredients for cucumber-dill yogurt sauce:

  • 3/4 cup of plain unsweetened dairy-free yogurt (I use the Forager yogurt brand here)
  • juice of 1/2 of a lemon
  • 2 Tbsp of fresh chopped dill
  • dash of salt and pepper
  • 1/4 tsp of minced garlic
  • 1/4 cup of chopped english cucumber

Instructions:

  1. In a large pot, heat the coconut oil on medium-high. Sauté the onion in the oil until it becomes soft. Then, add the garlic, tomatoes, and carrots. Keep stirring the vegetables around in the pot the cook.
  2. After 4-5 minutes, add the curry, turmeric, cumin, chili flakes, paprika, and black pepper. Stir to fully incorporate all of the spices into the vegetables.
  3. Next add the lentils, coconut milk, and soy sauce. Bring to a boil. Once boiled, put the lid on the pot, turn down the heat to low, and simmer for 35 minutes. Make sure to stir the pot every 7-8 minutes.
  4. After 35 minutes, add the spinach and continue to cook for a few minutes until the spinach is fully wilted.
  5. Now make the yogurt sauce. Combine all of the ingredients together in a small bowl. Set aside in the fridge until ready to serve. yogurt.jpg
  6. Serve each bowl with a scoop of lentil dahl, a scoop of rice, and top everything with a dollop of the yogurt sauce. dahl2

Benefits of this recipe:

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Lentils & Roasted Veggies in White Wine Sauce over Mashed Potatoes

This tasty dish consists of a bed of mashed potatoes, topped with lentils and roasted vegetables, and engulfed in a lemony white wine sauce. This meal is wholesome, satisfying, and super nutritious. Enjoy!

Makes about 4 servings

Ingredients:

  • 1/2 cup of uncooked green lentils
  • 4 carrots, chopped
  • 1 zucchini, chopped
  • 10 oz of cremini mushrooms, chopped
  • olive oil
  • salt and pepper
  • 1/2 of a white onion, thinly sliced
  • 1/2 tsp of minced garlic
  • juice of 1 lemon
  • 3/4 cup of dry white wine
  • 1 cup of vegetable broth
  • 2 Tbsp of fresh chopped parsley
  • mashed potatoes: use my recipe here

Instructions:

  1. Cook the lentils according to the package. Set aside once cooked.
  2. Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with foil. Place the carrots, zucchini, and mushrooms on the baking sheet. Drizzle with olive oil and season with salt and pepper. Bake for 35 minutes. IMG_7901
  3. In the meantime, make the mashed potatoes using my Classic Vegan Mashed Potatoes recipe. Set aside until you are ready to serve. mash potatoes
  4. Now make the white wine sauce. Heat 1 Tbsp of olive oil in a medium sized pot on medium/high heat. Sauté the onion until it is soft and starts to get golden on the edges. Add the garlic and season with salt and pepper. Next, add all of the lemon juice, white wine, vegetable broth, and parsley. Bring to a boil. Once boiled, put the lid on, turn the heat down to to low, and simmer for 10 minutes to cook off the wine.
  5. It is now time to prepare your meal! Put a large scoop of mashed potatoes on a plate or bowl. Top it with a scoop of the roasted vegetables and a scoop of lentils. Finally, top everything with a generous scoop of the white wine sauce. white wine sauce

Benefits of this recipe:

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Simple Sriracha-Honey Cauliflower with Edamame

This asian inspired recipe is a light yet satisfying side dish with a sweet and spicy flavor. The cauliflower is roasted to perfection, bathed in a sriracha-honey dressing and seasoned with garlic and black pepper. Enjoy!

Makes about 3-4 servings as a side dish

Ingredients:

  • 24 oz of cauliflower florets
  • 1 Tbsp of olive oil
  • salt & pepper
  • 1 cup of shelled edamame (preheated)
  • 1 Tbsp of sesame seeds
  • sriracha-honey sauce (recipe below)

Ingredients for sauce:

  • 2 Tbsp of honey
  • 1 Tbsp of apple cider vinegar
  • 1 Tbsp of soy sauce
  • 1/4 tsp of minced garlic
  • 1 Tbsp of sriracha
  • dash of black pepper

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with foil. Put the cauliflower on the baking sheet and drizzle with 1 Tbsp of olive oil and season with salt & pepper. Bake for 25 minutes.
  2. Make the sauce by combining all of the sauce ingredients together and whisking until it is evenly combined. Set aside.
  3. Once the cauliflower is done cooking, remove it from the oven and transfer it into a serving bowl. Add the sauce, sesame seeds, and the preheated edamame to the bowl and mix it all together. Serve this dish right away.

Benefits of this recipe:

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

-Edamame beans are high in protein, helps lower cholesterol, regulates blood sugar, and prevents migraines.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Roasted Beetroot & Citrus Salad with Orange-Ginger Dressing

This flavorful salad has a base of mixed greens and citrus fruits, topped with roasted beets and pistachios, then dressed with a zesty orange-ginger dressing. Enjoy!

Makes 2-3 servings

Ingredients:

  • 5 small red beets, peeled & sliced into wedges
  • 5 small golden beets, peeled & sliced into wedges
  • olive oil
  • salt & pepper
  • 1 1/2 oranges, peeled & sliced into wedges
  • 1/2 of a grapefruit, peeled & sliced into wedges
  • A few handfuls of mixed greens
  • 1/4 cup of pistachios
  • orange-ginger dressing (recipe below)

Ingredients for dressing:

  • 2 Tbsp of apple cider vinegar
  • 2 Tbsp of honey
  • 2 Tbsp of orange juice
  • 1 Tbsp of olive oil
  • 1/2 tsp of grated ginger
  • 1/2 tsp of orange zest
  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Line a baking tray with foil. Place the beet wedges on the tray and drizzle with olive oil. Next, season with your desired amount of salt and pepper. Bake for about 35 minutes, or until beets are tender.
  3. Make the dressing by whisking together all of the dressing ingredients in a small bowl.
  4. Arrange the salad on a plate. Layer the mixed greens first, followed by the oranges & grapefruit, then the beets, and lastly the pistachios. Finally, drizzle the dressing on top of everything. Add more salt and pepper if desired.

Benefits of this recipe:

-Beets are high in antioxidants, contain anti-inflammatory properties, supports brain health, supports digestion, can improve athletic performance, and keeps blood pressure in check.

-Oranges have been shown to decrease blood cholesterol levels, prevent anemia, is a great source of fiber, and is very high in vitamin C.

The information on the benefits of the ingredients was researched from http://www.healthline.com.

 

Lemon-Dill Grain Salad with Peas & Carrots

Summertime is the perfect season to enjoy fresh and nourishing grain salads, like this lemon-dill grain salad with peas & carrots. I personally love the fragrant and delicious flavor of fresh dill, which gives this recipe its superstar flavor profile. Enjoy!

Ingredients:

  • 1 cup of farro (uncooked)
  • 1 1/4 cups of shredded carrots
  • 1 1/2 cups of frozen peas
  • 3 Tbsp of lemon juice
  • 2 Tbsp of olive oil
  • 3 Tbsp of fresh dill, chopped
  • 3 Tbsp of chives, chopped
  • 1/4 tsp of minced garlic
  • large dash of salt and pepper

Instructions:

  1. Boil 2.5 cups of water on the stove top. Add the farro to the water and turn it to low heat. Put the lid on and simmer until fully cooked (about 20 minutes). Set aside to cool.
  2. Next, place the frozen peas in a microwaveable container with water covering the peas. Microwave for about 1-2 minutes until the peas are defrosted. Drain the water from the peas. Set aside to cool.
  3. Make the dressing. Whisk together the lemon juice, olive oil, dill, chives, garlic, and salt & pepper in a small container.
  4. In a large bowl, combine the farro, carrots, peas, and dressing. Stir until everything is evenly incorporated. Store in the fridge until you are ready to eat. Serve cold.

Benefits of this recipe:

-Peas are an excellent source of plant-based protein, high in fiber, and they support healthy blood sugar control.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Farro is an excellent source of plant-based protein, high in fiber, and it contains a wide range of antioxidants.

The information on the benefits of the ingredients was researched from http://www.healthline.com

 

 

Thai Vegetable & Tofu Curry

A classic curry is one of my all time favorite meals- it is flavorful, filling, and nutritious. This Thai cuisine-inspired curry is packed with tasty vegetables, tofu, and aromatic spices.  Enjoy!

Makes 4-5 servings

Ingredients:

  • 1 14 oz block of firm tofu
  • 2 Tbsp of olive oil, divided
  • salt and pepper
  • 1 yellow onion, chopped
  • 1 zucchini, chopped
  • 1 russet potato, peeled + cubed
  • 1/2 of a red bell pepper, chopped
  • 2 cups of chopped broccoli
  • 1.5 Tbsp of yellow curry paste (if you are sensitive to spicy, only use 1 Tbsp)
  • 1/2 tsp of turmeric
  • 2 cans of coconut milk
  • 1 Tbsp of soy sauce
  • 1 Tbsp of honey
  • Juice of 1/2 a lime
  • 1/4 cup of chopped fresh cilantro
  • Optional toppings: chopped cashews and fresh cilantro

Instructions:

  1. In a large wok, fry the tofu in 1 Tbsp of olive oil. Add some salt and pepper for flavor. Once it is cooked and golden, remove the tofu from the wok and set aside in a separate container.
  2. In the same wok, sauté the onion in 1 Tbsp of olive oil. After 3-4 minutes, add the zucchini, potatoes, red pepper, and broccoli. Cook for about 7 minutes until the vegetables are tender.
  3. Add the curry paste until it is evenly distributed into the veggies. Then add the coconut milk, cilantro, turmeric, soy sauce, lime juice, and honey.
  4. Bring to a boil. Once boiled, cover and simmer for 10 minutes.
  5. Add the tofu to the wok. Simmer for an additional 10 minutes.
  6. Serve this curry on top of some basmati rice and top it with freshly chopped cilantro and chopped cashews.

Benefits of this recipe:

-Tofu contains a very small amount of fat, but a large amount of protein. Tofu lowers cholesterol levels, is beneficial for kidney health, and has an excellent source of iron. It also helps in strengthening bones and improves metabolic rate.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-Bell pepper can help reduce the risk of cancer and heart disease, supports healthy eyes, improves immunity, helps maintain good mental health, and keeps your skin glowing and healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

Vegan Egg Rolls with Asian Ginger-Almond Dipping Sauce

These savory Asian cuisine-inspired egg rolls are baked to perfection and filled with fresh vegetables and tofu. They are paired with a zesty dipping sauce, consisting of the perfect balance of spicy and sweet. Enjoy!

Makes about 10 egg rolls

Ingredients for the Egg Rolls:

  • 1 Tbsp of sesame oil
  • 1/2 of a white onion, chopped
  • 1″ piece of ginger, minced
  • 1 red bell pepper, julienned
  • 1/2 tsp of minced garlic
  • 5 cups of shredded cabbage
  • 1 14 oz block of firm tofu, crumbled into small chunks
  • 2-3 Tbsp of soy sauce
  • Dash of black pepper
  • 1/4 cup of fresh cilantro, chopped
  • About 10 egg roll wrappers

Instructions:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. In a large skillet, heat the sesame oil. Sauté the onion until it starts to get translucent. Then add the ginger, bell pepper, garlic, and cabbage. Heat on medium-high for about 4-5 minutes until the cabbage is fully wilted.
  3. Next add the tofu to the vegetables. Continue to stir to evenly incorporate the tofu into the vegetables. Cook until the vegetables are fully cooked and the tofu is golden.
  4. Now add the soy sauce, black pepper, and cilantro and continue to heat for an additional 2-3 minutes. Turn the heat off and let it cool for about 10 minutes.
  5. It is now time to wrap your egg rolls. Step 1: Lay one egg roll wrapper flat on a cutting board. Scoop a large spoonful of the veggie/tofu mixture into the middle like the photo below. roll3
  6. Step 2: Fold the right corner towards the middle of the roll. roll1
  7. Step 3: Fold both edges into the center so that it resembles an envelope. roll2.jpg
  8. Step 4: Starting from the right side, tightly fold the wrapper into a roll. roll4
  9. Poke some holes into the egg rolls with a fork so that they don’t burst in the oven. Brush the tops with a little bit of oil. roll5.jpgBake for 12 minutes. Remove the egg rolls from the oven and flip them to the other side and bake for another 12 minutes.

Ingredients for the Asian Ginger-Almond Dipping Sauce:

  • 2 Tbsp of almond butter
  • 2 Tbsp of honey
  • 2 Tbsp of soy sauce
  • 2 tsp of apple cider vinegar
  • 1/2 tsp of siracha
  • 1/2 tsp of shredded ginger
  • juice of 1/2 a lime

dipping sauce

Instructions:

  1. Whisk all of the sauce ingredients together in a small bowl until smooth and creamy.
  2. Set aside in the fridge until you are ready to serve.

eggroll2

Benefits of this recipe:

-Tofu contains a very small amount of fat, but a large amount of protein. Tofu lowers cholesterol levels, is beneficial for kidney health, and has an excellent source of iron. It also helps in strengthening bones and improves metabolic rate.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

-Ginger relieves nausea, treats cold and flu symptoms, aids in digestion, removes excess gas, reduces arthritis pain, detoxifies the body, prevents menstrual cramps, and prevents infection in the body.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

Nectarine Tartines with Cashew Herb Spread & Sweet Basil-Balsamic Dressing

Summer is finally here and I could not be more excited! This recipe is the perfect appetizer to bring to a summer bbq or for a light sunday brunch. These tartines have a base of fresh bread, covered in a homemade, cashew herb spread. It is topped with fresh nectarine slices, a drizzle of honey balsamic dressing, and fresh chopped basil. Enjoy!

Ingredients:

  • 2 cups of unsalted cashews
  • juice of 1 lemon
  • 3 Tbsp of apple cider vinegar
  • 1 tsp of salt
  • dash of black pepper
  • 1/4 cup of nutritional yeast
  • 1 Tbsp of olive oil
  • 3 Tbsp of water
  • 4 green onions, chopped
  • 2 tsp of minced garlic
  • 1 tsp of dried dill
  • 1/3 cup fresh parsley
  • 4 Tbsp honey
  • 4 Tbsp balsamic vinegar
  • Sliced baguette or any kind of bakery bread
  • 1-2 nectarines, sliced thin
  • fresh basil, chopped (about 1/2 cup-1 cup)

Instructions:

  1. First, make the cashew herb spread. In a food processor, purée the cashews, lemon, apple cider vinegar, salt, pepper, nutritional yeast, olive oil, and water. Once it is smooth and creamy, add the green onions, minced garlic, dried dill and fresh parsley.  Purée until smooth. Tip: do not purée the green onions and parsley completely. There should still be some texture from the herbs.
  2. Next, make the sweet balsamic dressing. Combine the honey and balsamic vinegar in a small bowl and whisk it together. Set aside.
  3. Toast the slices of baguette. You can toast as many slices as you wish to serve. You are now ready to assemble the bruschetta. Lay out all the pieces of toast on a tray. Spread the cashew herb spread on top of each piece of toast. Then add the sliced nectarines. Next, drizzle the honey balsamic dressing over each bruschetta. Top each one with a sprinkle of fresh chopped basil and cracked black pepper. nectarine bruschetta

Tip: You may have extra cashew herb spread remaining. This works great as a tasty dip for chips!

Benefits of this recipe:

-Cashews protect bone health and promote heart health. They also contain many important proteins and minerals such as calcium, magnesium, iron, zinc, and B vitamins.

-Nectarines are high in antioxidants, promotes better digestion, enhances eye health, stabilizes blood sugar, and improves heart health.

The information on the benefits of the ingredients was researched from http://www.organicfacts.net and http://www.draxe.com

Tomato-Cabbage Soup with Chickpeas

This tomato-cabbage soup is simple and light, but still so satisfying. Serve this soup with a side of toasted bread and some white wine. Enjoy!

Ingredients:

  • 1 white or yellow onion, chopped
  • 1 Tbsp of olive oil
  • 1/4 tsp of minced garlic
  • 1 zucchini, chopped
  • 1/2 of a head of cabbage, chopped
  • 2 14.5 oz cans of diced tomatoes (with the juices included)
  • 1/4 cup of chopped fresh parsley
  • 5 cups of vegetable broth
  • 2 cans of chickpeas, drained
  • 1 Tbsp of lemon juice
  • Desired amount of salt and pepper

Instructions:

  1. In a large pot, sauté the onions in the olive oil. Once they start to soften, add the garlic and zucchini. Continue to sauté the vegetables for 2-3 more minutes.
  2. Now add the cabbage, tomatoes, parsley, and vegetable broth. Bring the pot to a boil. Cover and simmer for 10-12 minutes to let the cabbage wilt.
  3. Finally, add the chickpeas, lemon juice, and salt & pepper. Cover again and simmer for an additional 25 minutes.
  4. Serve in soup bowls and top with some more fresh parsley as garnish.

soup

A few of the many benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Sweet Potato and Black Bean Shepherd’s Pie

This recipe is a delectable twist on a traditional shepherd’s pie. The filling of this pie is loaded with fresh vegetables and black beans, seasoned with the Spanish flavors of cumin and zesty lime. This dish is completed with a delicious layer of mashed sweet potato and fresh cilantro. Enjoy!

Makes about 5 servings

Materials needed: 5 soufflé dishes

If you do not have soufflé dishes, you can make the shepherd’s pie in a large baking dish.

Ingredients:
  • 2 medium sized yams, chopped and peeled
  • 1/2 cup of cashew milk (unsweetened and unflavored)
  • 1/4 tsp of paprika
  • 1 red onion, chopped
  • 2 Tbsp of olive oil, divided
  • 2 cups of chopped mushrooms
  • 1 red bell pepper, chopped
  • 3/4 tsp of minced garlic, divided
  • 1 15 oz can of diced tomatoes, drained
  • 1/4 cup of fresh chopped cilantro
  • juice of 1/2 a lime
  • 1 can of black beans, drained
  • 1 can of corn, drained
  • desired amount of salt and pepper
  • 1 tsp + 1/4 tsp of cumin

 

Instructions:
  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Boil the potatoes until fully cooked. Drain them and immediately return them to the pot with 1 Tbsp of olive oil, cashew milk, 1/4 tsp of minced garlic, 1/4 tsp of paprika, 1/4 tsp of cumin, and salt & pepper. Mash until smooth.
  3. In a skillet, begin to sauté the onions in 1 Tbsp of olive oil. Once they are golden, add the 1/2 tsp of minced garlic, mushrooms, bell peppers, tomatoes, and cilantro.
  4. Once the veggies are cooked & tender, add the lime juice, beans, corn, salt & pepper, and cumin. Turn to low and simmer for 10 minutes, covered.
  5. Scoop the vegetable/bean mixture into the soufflé dishes and fill halfway. Then fill the rest with the sweet potato mash. pies
  6. Cover the soufflé dishes and bake in the oven for 10 minutes. Remove from the oven and take lid off. Cook another 10 minutes until the top starts to brown. Remove from the oven and top with more fresh cilantro if desired. pie2

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Lemony-Basil Orzo Salad

This lemony-basil orzo salad is my take on a pasta salad. It is fresh and light, and serves as a perfect side dish for your summer bbq. Enjoy!

Ingredients:

  • 1.5 cups of dry orzo
  • 3/4 cup of tightly packed fresh basil leaves
  • 1/2 cup of chopped green onion
  • 3 Tbsp of olive oil
  • 4 Tbsp of fresh lemon juice
  • desired amount of salt and pepper
  • 1/2 tsp of minced garlic
  • 2 tsp of apple cider vinegar
  • 1 can of chickpeas, drained
  • 1 cup of halved cherry tomatoes
  • 3/4 cup of chopped english cucumber
  • 2 handfuls of baby spinach, roughly chopped

Instructions:

  1. Fill a medium sized pot with water and bring to a boil. Add the orzo. Boil for 9 minutes, stirring frequently until fully cooked. Drain the orzo and set aside in a large salad bowl to cool completely.
  2. In a food processor blend the basil, onion, olive oil, lemon juice, salt & pepper, garlic, and apple cider vinegar until it is in a dressing-like consistency. Pour the dressing over the cooled orzo and stir until evenly combined.
  3. Add in the tomatoes, chickpeas, english cucumber, and spinach to the bowl. Add more salt and pepper if necessary.
  4. Store in the refrigerator until ready to serve.

*Chef’s Tip: This recipe also tastes delicious with toasted pine nuts added!

orzo2

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Roasted Cauliflower with Creamy Green Herb Sauce

This roasted cauliflower dish is coated in a creamy herb sauce with zesty hints of lemon, topped with a crunch of slivered almonds. This recipe makes about 5 servings. Enjoy!

Ingredients:

  • 1 head of cauliflower, chopped into bite size pieces
  • A drizzle of olive oil
  • 1/2 cup packed fresh cilantro
  • 3/4 cup packed fresh parsley
  • 1 avocado
  • juice of 1/2 a lemon
  • 1/2 tsp of minced garlic
  • 1/4 cup of olive oil
  • 1/2 cup of chopped white onion
  • 1/4 cup of water
  • salt & pepper
  • slivered almonds

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Place the chopped cauliflower onto a baking pan. Drizzle with olive oil. Bake for 25-30 minutes until the cauliflower is cooked and slightly golden.
  3. In the meantime, make the herb sauce by blending the cilantro, parsley, avocado, lemon juice, garlic, olive oil, onion, water, and desired amount of salt & pepper together in a food processor. green sauce
  4. Once the cauliflower is done cooking, remove from the oven and transfer to a large bowl. Pour the herb sauce on top and mix until everything is evenly coated. Top each serving with slivered almonds.

Benefits of this recipe:

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Coconut Chia Seed Pudding

Coconut Chia Seed Pudding is one of my favorite treats to make. This recipe has a creamy, rice pudding-like consistency and can be eaten as a sweet breakfast or a dessert. Enjoy!

Makes 3-4 servings

Ingredients:

  • 1 can (14 oz) of coconut milk
  • 1/2 tsp of vanilla extract
  • 2 Tbsp of honey or maple syrup
  • 1/4 cup of chia seeds
  • optional toppings: berry preserves, coconut flakes, fresh fruit

Instructions:

  1. Pour the entire can of coconut milk into a jar. Whisk until the consistency is smooth and even.
  2. Next add in the vanilla extract and honey/maple syrup and whisk to combine.
  3. Finally, add in the chia seeds and continue to whisk to mix everything together. Cover the top of the jar and put into the fridge overnight or for at least 5 hours to set.
  4. When you are ready to eat, remove the jar from the fridge. Stir the chia pudding around to make sure there are no clumps. Top the pudding with berry preserves, fresh fruit, coconut flakes, or whatever your heart desires!

Benefits of this recipe:

-Chia seeds are high in antioxidants, helps digestive health, regulates cholesterol, boosts energy and metabolism, and is a great source of omega-3s.

The benefits of these ingredients were researched from http://www.draxe.com

 

Spanish Rice & Black Bean Stuffed Peppers

These stuffed peppers are a tasty fusion of Spanish flavors, combining the richness of cumin and garlic with the freshness of lime and cilantro. This recipe makes 6 stuffed peppers. If you are preparing this meal for guests, serve the stuffed peppers with a green salad and a sangria on the side. Enjoy!

Ingredients:

  • 5 green onions, chopped
  • 1/4 tsp of minced garlic
  • 1 Tbsp of olive oil
  • 4 oz can of chopped green chiles
  • 1 14.5 oz can of chopped tomatoes
  • 1 1/2 cups of vegetable broth
  • salt and pepper
  • 1 tsp of cumin
  • 1 cup of uncooked white rice
  • 1 can of corn, drained
  • 1 can of black beans, drained
  • juice of 1/2 a lime
  • 1/4 cup of fresh chopped cilantro
  • 3 whole bell peppers, any color

Instructions:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Heat the olive oil on medium heat in a pot. Sauté the green onions, green chiles, and garlic for about 2 minutes. Now add the canned tomato (including the juices), vegetable broth, cumin, and a dash of salt and pepper.
  3. Turn the pot up to a boil. Once it’s boiling, add the rice. Immediately turn the pot down to low. Cook for about 20 minutes with the lid on until the rice is fully cooked.
  4. Once the rice is cooked add the cilantro, lime juice, corn, and black beans. Turn the pot to medium heat for about 5 minutes to let the flavors soak in. Set aside.
  5. Cut the 3 bell peppers in half lengthwise, giving you 6 halved peppers. Remove the stem and seeds.Generously stuff them with the rice/bean mixture. peppers
  6. Lightly brush the bottom of a dish with some olive oil to prevent the peppers from sticking to the bottom. Place the stuffed peppers in the dish. Cover with foil. Bake for 35 minutes. Remove the dish from the oven, take the foil off and stick the peppers back into the oven for 10 more minutes.
  7. Top with fresh cilantro and serve. pep

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

 

Lentil Bolognese with Spaghetti

This dish is a tasty, vegetarian alternative to a classic beef bolognese sauce. The recipe for this sauce is thick and creamy due to the texture of the red lentils. It is rich in flavor and simply fresh from the savory basil, thyme, and oregano. Enjoy!

Makes 4 servings

Ingredients:

  • 1 cup of uncooked red lentils
  • 1 8 oz package of spaghetti
  • 1-2 Tbsp of olive oil
  • 1/2 of a white or yellow onion, diced
  • 1 red bell pepper, chopped
  • 2 carrots, chopped
  • 1/2 tsp of garlic
  • 2 1/2 cups of mushrooms, finely chopped
  • 2 Tbsp of freshly chopped basil
  • 1 tsp of dried oregano
  • 1 tsp of dried thyme
  • salt and pepper
  • 2 cups of jarred marinara sauce
  • salt and pepper

Instructions:

  1. Cook the lentils according to the package. Once cooked, set them aside.
  2. Simultaneously, cook the spaghetti according to the package. Once cooked, set aside.
  3. In a large skillet, heat the olive oil. Sauté the onions for 2-3 minutes until they become translucent. Then add the garlic, bell pepper, carrots, and mushrooms.
  4. Once the vegetables start to get tender, add in the basil, oregano, thyme, and desired amount of salt and pepper.
  5. Once the lentils are fully cooked, add them and the marinara sauce to the vegetables. Stir to combine. Put the lid on, turn the heat down to low, and simmer for 12-13 minutes.
  6. Serve by placing the spaghetti on the bottom of a bowl with the bolognese layered on top. Add fresh basil on top for garnish.

lentil bolognese

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

Beetroot Hummus

Why wouldn’t you want to eat pink hummus?! This amazing beetroot hummus is not only a gorgeous & vibrant pink color, but is also one of the tastiest and most nutritious snacks! This recipe is sweetened with a subtle hint of maple syrup and lemon and graced with the flavors of fresh rosemary and cumin. I recommend using this as a spread on fresh crackers or to dip your favorite vegetables in. Enjoy!

Ingredients:

  • 1/3 cup of steamed beets, chopped
  • 1 15 oz can of chickpeas, drained
  • 1/4 cup of olive oil
  • 1 Tbsp of tahini
  • 1/4 tsp of minced garlic
  • juice of 1/2 a lemon
  • salt and pepper
  • 1 spring of rosemary, destemmed
  • 1 tsp of cumin
  • 2 tsp of maple syrup
  • optional: top with sliced almonds as garnish

Instructions:

  1. Put all of the ingredients in a food processor or high speed blender and pulse until smooth.
  2. Store the hummus in an air-sealed container in the refrigerator.
  3. When you are ready to serve, scoop the hummus into a bowl. Top with sliced almonds and fresh rosemary as garnish.

beet hummus

Benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Beets are high in antioxidants, contain anti-inflammatory properties, supports brain health, supports digestion, can improve athletic performance, and keeps blood pressure in check.

The benefits of these ingredients were researched from http://www.draxe.com

 

Broccoli & Potato Leek Soup

This thick and creamy potato leek soup includes broccoli and carrots, with subtle hints of ginger and lemon. Devour this soup as a light dinner with a side of fresh bread. Bon Appétit!

Ingredients:

  • 2 Tbsp of olive oil
  • 2 leeks, chopped
  • 2 russet potatoes, peeled & chopped into small bites
  • 3 carrots, peeled & chopped
  • 2 stalks of celery, chopped
  • 6 cups of broccoli
  • 1/2 tsp of minced garlic
  • 1/2 tsp of minced ginger
  • 1 Tbsp of fresh or dried chopped thyme
  • 1 tsp of fresh or dried dill
  • salt and pepper
  • 1 can of coconut milk
  • 3 cups of vegetable broth
  • juice of 1/2 a lemon

Instructions:

  1. Heat the oil in a large soup pot. Add the leeks, potato, carrots, celery, and broccoli. Sauté on medium-high heat for 10-12 minutes until the vegetables are tender. Add more oil if needed.
  2. Add the garlic, ginger, thyme, dill, and desired amount of salt and pepper. Continue to cook for 3-4 minutes.
  3. Add the coconut milk and vegetable broth to the pot. Bring to a rolling boil. Once boiled, turn down to low heat, put the lid on, and simmer for 20-25 minutes.
  4. Add the fresh lemon juice to the pot. Stir to evenly incorporate.
  5. Remove 4 cups of the soup from the pot and transfer into a food processor. Pureé until smooth. Return the pureéd soup back into the pot and stir to combine.
  6. Serve in soup bowls. Enjoy!

leek soup copy

Benefits of this recipe:

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

-Ginger relieves nausea, treats cold and flu symptoms, aids in digestion, removes excess gas, reduces arthritis pain, detoxifies the body, prevents menstrual cramps, and prevents infection in the body.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

 

 

Tempeh Mushroom Marsala

You may be wondering- what exactly is tempeh? Since becoming vegan 3 years ago, tempeh has become one of my favorite sources of protein. Not only is it high in protein, but it also has many probiotic benefits that aid in providing good gut health. Tempeh is basically fermented soybeans that originated in Indonesia. When added to a tasty sauce, tempeh really soaks up the flavors of the ingredients and helps become a very satisfying dish. This recipe is a classic mushroom marsala with tempeh added for a twist. I recommend serving this dish over a bed of mashed potatoes, pasta, or rice. Enjoy!

Ingredients:

  • 1 Tbsp of olive oil
  • 1 white or yellow onion, diced
  • 1/4 tsp of garlic, minced
  • 4 cups of chopped mushrooms
  • 8 oz of tempeh, cut into cubes
  • 1 tsp of dried thyme
  • 1 tsp of dried parsley
  • salt and pepper
  • 1 cup of vegetable broth
  • 1/2 cup of marsala cooking wine
  • 1 Tbsp of tomato paste
  • 1 Tbsp of corn starch + 1 Tbsp of water

Instructions:

  1. Heat the olive oil in a large skillet over medium-high heat.
  2. Add the onion and garlic. Sauté for several minutes until the onions start to become translucent.
  3. Add the mushrooms. Continue to cook for 4-5 minutes until the mushrooms are cooked through.
  4. Add the tempeh, thyme, parsley, desired amount of salt and pepper, vegetable broth, marsala cooking wine, and tomato paste. Stir to evenly combine.
  5. Make a corn starch slurry. In a small bowl, mix together 1 Tbsp of corn starch with 1 Tbsp of water. Add this to the skillet.
  6. Bring to a boil for 1 minute. Once boiled, turn down to low heat. Cover the skillet and simmer for about 10 minutes.
  7. Remove the lid. Add more salt and pepper if needed. Your marsala is now ready to serve!

marsala2

Benefits of this recipe:

-Tempeh is rich in probiotics and antioxidants, lowers cholesterol, boosts bone health, provides muscle-building protein, and balances blood sugar.

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Pad Thai Noodles with Sesame-Ginger Almond Butter Dressing

This Pad Thai noodle dish is coated in a flavorsome sesame-ginger dressing made from an almond butter base with hints of lime and garlic, plus red chili flakes for a powerful kick. Edamame beans are added to this dish to provide a great source of plant-based protein. This recipe makes about 4 servings. Enjoy!

Ingredients for noodles:

  • 8 oz of pad thai noodles (I used 1 whole packet of Lotus Foods black rice noodles)
  • 1 Tbsp of sesame oil
  • 1 red bell pepper, chopped
  • 4 cups of red cabbage, chopped
  • 2 cups of shredded or spiralized carrots
  • 1/2 cup of green onions, chopped
  • 1 cup of edamame beans
  • 1/4 cup of cilantro, chopped
  • sesame seeds for garnish

Ingredients for dressing:

  • 1 Tbsp of sesame oil
  • 1 Tbsp of apple cider vinegar or rice wine vinegar
  • 3 Tbsp of honey
  • 2 heaping Tbsp of almond butter
  • 2 Tbsp of soy sauce
  • 1″ piece of ginger, grated
  • 2 tsp of red chili flakes (use more or less depending on spice preference)
  • 1/4 tsp of minced garlic
  • juice of 1/2 a lime
  • dash of black pepper

pad thai veg

Instructions:

  1. Cook noodles according to package. Drain and set aside.
  2. Meanwhile, make the dressing. In a medium bowl, whisk all of the dressing ingredients together and set aside.
  3. Heat the 1 Tbsp of sesame oil in a wok. Sauté the red bell pepper, red cabbage, carrots, and green onions for 5-6 minutes on medium-high heat until the veggies become soft and cooked through.
  4. Add the edamame beans and cilantro and continue to stir the veggies around the wok for 2-3 minutes.
  5. Turn the heat to low-medium. Add the noodles and sauce to the wok. Continue stirring the noodles so that everything is evenly combined and heated through.
  6. Serve the noodles in bowls. Top with chopped cilantro and sesame seeds.

pad thai veg 2

Benefits of this recipe:

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Edamame beans are high in protein, helps lower cholesterol, regulates blood sugar, and prevents migraines.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

 

 

Quinoa Curry with Lentils & Sweet Potato

This delicious one-pot curry is an easy 40 minute dinner that I like to whip up on a week night. It is rich in flavor and very satisfying. This recipe makes about 6 servings and will last in the fridge in a sealed container for about 4 days. Enjoy!

Ingredients:

  • 1/2 of a white or yellow onion, diced
  • 2 Tbsp of coconut oil (divided)
  • 1/4 tsp of garlic
  • 1″ of ginger root, shredded
  • 1 red bell pepper, chopped
  • 1 sweet potato, chopped (keep skin on)
  • 1 Tbsp + 1 tsp of curry powder
  • 1 can of coconut milk
  • 4 cups of vegetable broth
  • 1 cup of uncooked green lentils
  • 1 cup of uncooked quinoa
  • salt and pepper
  • 1/4 cup of fresh cilantro, chopped
  • juice of 1 lime
  • handful of chopped kale
  • chopped cashews for garnish

Instructions:

  1. Sauté the onion in 1 Tbsp of the coconut oil in a large pot on med-high heat until the onions are soft and golden. Add 1 more Tbsp of coconut oil to the pot along with the ginger, garlic, bell pepper, and sweet potato. Cook for about 5-6 minutes until the veggies start to get soft.
  2. Add the curry powder and stir to mix in evenly with the contents of the pot. Now add the coconut milk, vegetable broth, lentils, quinoa, and a dash of salt and pepper. Bring the pot to a boil. Once boiled, put the lid on the pot and simmer for 20 minutes until the lentils and quinoa are completely cooked.
  3. Remove the lid off of the pot. Add in the fresh cilantro, lime juice, and kale. Keep stirring the pot for about 3-4 minutes until the kale is wilted.
  4. Serve in bowls and top with chopped cashews as garnish.

curry

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Curry powder helps fight infections in the body, helps digestion, detoxifies the liver, and helps increase the metabolic rate.

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Pesto Mashed Cauliflower

Mashed cauliflower seems to be a huge buzz right now in the food world. It is a great lower calorie and lower carbohydrate version of mashed potatoes, but tastes just as delicious. I wanted to create a twist to this recipe by making a pesto version of this dish. Enjoy!

cauli2

Makes 4 servings as a side dish

Ingredients:

  • 1 head of cauliflower, chopped
  • 1 tsp of minced garlic (if you are sensitive to garlic, reduce the amount)
  • 1 Tbsp of olive oil
  • 1/2 cup of fresh basil, packed
  • 1.5 oz of pine nuts
  • 2 tsp of nutritional yeast
  • juice of 1/2 a lemon
  • salt and pepper to taste

Instructions:

  1. Bring a pot of water to a boil. Add a dash of salt to the pot. Add the chopped cauliflower into the pot. Cover the pot, bring to a simmer, and cook until the cauliflower is fully cooked.
  2. Drain the water from the pot and let the cauliflower cool for several minutes.
  3. Put the cauliflower in a food processor along with the garlic, olive oil, basil, pine nuts, nutritional yeast, lemon juice, and desired amount of salt and pepper. Purée until smooth and creamy, but not liquidy.
  4. Transfer the mashed cauliflower back into the pot and simmer on low heat for 5 minutes to incorporate all of the flavors. Serve warm.

Benefits of this recipe:

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Maple Balsamic Brussel Sprouts with Dates & Pistachios

Brussel sprouts are on my list of my all time favorite vegetables! They are very high in nutrients and super easy to cook. I decided to season them in a maple balsamic dressing, sweetened with dates plus pistachios added for some texture. This Brussel sprouts dish tastes great accompanied with some marinara pasta and red wine. Enjoy!

Ingredients:

  • 6 cups of Brussel sprouts, washed and cut into quarters
  • 2 Tbsp of olive oil (divided)
  • 1/2 a red onion, diced
  • 1/4 tsp of minced garlic
  • 12 pitted medjool dates, chopped
  • 2 Tbsp of balsamic vinegar
  • 2 Tbsp of maple syrup
  • 1 tsp of dried sage
  • 1 tsp of dried parsley
  • juice of 1/2 a lemon
  • 1/4 cup of pistachios
  • salt and pepper to taste

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Line a baking tray with foil or parchment paper. Put your chopped Brussels on the tray. Drizzle with 1 Tbsp of olive oil. Sprinkle with salt and pepper. Bake for 20-25 minutes until the Brussels are cooked through and golden on the edges.
  3. Meanwhile, heat a skillet on medium-high heat. Sauté the garlic and onions in 1 Tbsp of olive oil. Once they are soft and are starting to brown, add the balsamic vinegar, maple syrup, dates, sage, parsley and lemon juice. Continue to cook on medium heat for about 5 minutes to incorporate all of the flavors together.
  4. Once the Brussel sprouts are cooked, remove from the oven and directly transfer them into the skillet. Add the pistachios as well. Mix with a wooden spoon to fully coat the Brussels in the maple balsamic dressing.
  5. Serve warm.

balsamic brussels

Benefits of this recipe:

-Brussel Sprouts are one of the best suppliers of Vitamin K (which keeps your bones healthy), Vitamin C (which boosts immunity),balances blood sugar, improves brain function, and protects eye & skin health

-Dates have high levels of soluble fiber which optimizes digestion. They also decrease cholesterol, boost energy, and boost bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

(Vegan) Maple Apple Cinnamon Oatcakes

These tasty oatcakes are made with an oat flour base, spiced with sweet maple cinnamon plus slivered almonds as an added crunch. They make for a delightful Sunday morning breakfast, paired with some fruit salad and herbal tea. Enjoy!

IMG_6993.JPG

Ingredients for caramelized apple topping:

  • 1 Tbsp of coconut oil
  • 1 small honey crisp apple, peeled and chopped into small bite-sized pieces
  • 2 tsp of lemon juice
  • 1 tsp of cinnamon
  • 1 Tbsp of maple syrup

Ingredients for the oatcakes:

  • 1 1/4 cups of oat flour
  • 1 Tbsp of cinnamon
  • 1/4 tsp of salt
  • 1/4 cup of slivered almonds
  • 1/2 tsp of baking soda
  • 1/2 cup of oat milk
  • 1/2 cup of apple sauce
  • 4 Tbsp of maple syrup
  • 1 tsp of vanilla extract
  • coconut oil for greasing the pan

Instructions:

  1. First, make your caramelized apple topping. Heat 1 Tbsp of coconut oil in a small sauce pan on medium-high heat. Add the chopped apple pieces, lemon juice, maple syrup, and cinnamon. Sauté the apples until they are soft and cooked through. Set the sauce pan aside with the lid on.
  2. Next, make the batter. In a large bowl, whisk together the dry ingredients: the oat flour, cinnamon, salt, slivered almonds, and baking soda.
  3. Now add in the oat milk, apple sauce, maple syrup, and vanilla extract. Whisk to combine.
  4. Heat a lightly oiled griddle/frying pan over medium-high heat. Scoop about a 1/4 cup of the batter onto the griddle. Cook each side until golden brown.
  5. Serve the oatcakes hot with a scoop of caramelized apple topping. Optional: drizzle with more maple syrup.

oatp1

Benefits of this recipe:

-Apples are high in fiber, a good source of vitamin C, and is a great source of antioxidants.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Black Bean Soup

Preparation + Cook Time: 45 minutes

Makes 7-8 servings

Ingredients:

  • 1/2 a red onion, diced
  • 1/2 tsp of minced garlic
  • 2 Tbsp of avocado oil or olive oil
  • 2 stalks of celery, chopped
  • 2 carrots, chopped
  • 1 red bell pepper, chopped
  • 3 green onions, chopped
  • 1 Tbsp of cumin
  • 1 tsp of paprika
  • 1/4 cup of fresh cilantro, chopped
  • salt and pepper
  • 1 can of corn, drained
  • 3 cans of black beans (not drained)
  • 1 can of diced tomatoes (not drained)
  • juice of 1 lime
  • 2 cups of vegetable broth
  • Optional: avocado and red pepper flakes

Instructions:

  1. In a large soup pot, sauté the onion and garlic in the avocado oil.
  2. Once the onions and garlic start to get soft, add the celery, carrots, green onions, and bell peppers. Sauté until tender.
  3. Add the cumin, paprika, cilantro, corn, black beans, diced tomatoes, lime juice, vegetable broth, and desired amount of salt and pepper.
  4. Bring to a boil. Once boiled, cover the pot and simmer for 20 minutes.
  5. Remove 6 cups of soup from the pot and put it into the food processor. Pureé until smooth. Transfer the pureéd soup back into the pot and mix into the remainder of the soup.
  6. Serve in bowls topped with chopped avocado and red pepper flakes.

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Cranberry and Roasted Yam Quinoa Salad

This tasty roasted yam & quinoa salad is tossed in a savory maple-balsamic dressing, sweetened with dried cranberries with a delicious crunch of toasted pumpkin seeds. Enjoy on its own as a simple lunch or as a flavor-packed side dish!

Preparation + Cook Time: 50 minutes

Makes 6-7 servings

Ingredients:

  • 1 cup uncooked quinoa
  • 1.5 lbs of yams/sweet potatoes, peeled and chopped
  • 1/4 cup of red onion, chopped
  • 1 Tbsp of olive oil
  • 1/2 cup of toasted pumpkin seeds
  • 1/4 cup of dried cranberries
  • 1/4 cup of fresh parsley, chopped
  • maple-balsamic dressing (see below)

Ingredients for the dressing:

  • 3 Tbsp of olive oil
  • 1/4 cup of balsamic vinegar
  • 2 Tbsp of maple syrup
  • 2 tsp of dijon mustard
  • 1/2 tsp of minced garlic
  • salt and pepper to taste

Instructions:

  1. Cook the quinoa according to package. When cooked, set aside and cool it.
  2. Preheat the oven to 350 Farenheit. Put the yams and red onion on a foil-lined baking sheet. Drizzle with olive oil. Bake for 30 mins. Remove from the oven and let it cool.
  3. Prepare the salad dressing by combining all of the ingredients in a bowl. Whisk together and set aside.
  4. In a large salad bowl, combine the quinoa, roasted yams and onions, pumpkin seeds, dried cranberries, and fresh parsley. Slowly add in your desired amount of dressing.
  5. Season with more salt and pepper if desired.
  6. Chill in the refrigerator for an hour. Serve cold.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Vegan 3 Bean Chili

This delicious vegan chili is a protein-packed alternative to a classic meat chili. It is filled with lots of fresh vegetables and savory spices. Top this dish with some chopped avocado and serve with fresh bread. Enjoy!

Preparation + Cook Time: 45 minutes

Makes 6-7 servings

Ingredients:

  • 1/2 of a yellow onion, diced
  • 1/4 tsp of minced garlic
  • 2 Tbsp of olive oil
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 cup of chopped carrots
  • 2 cans of crushed roma tomatoes
  • 1 tsp of cumin
  • 1-2 Tbsp of chili powder (you may add less and more depending on your spice preference)
  • 1 tsp of paprika
  • 1 can of black beans, drained and rinsed
  • 2 cans of pinto beans, drained and rinsed
  • 1 can of kidney beans, drained and rinsed
  • 1/2 cup of white corn
  • 2 cups of vegetable broth
  • 1/2 cup of chopped cilantro
  • Optional: avocado for topping

Instructions:

  1. In a large soup pot, sauté the onion and garlic with olive oil until they become soft.
  2. Add the carrots and peppers to the pot. Cook for 6-7 minutes until the vegetables start to become tender.
  3. Add the canned tomatoes, cumin, chili powder, paprika, beans, corn, and salt & pepper to taste. Cook for another 6-7 minutes. Continue to stir.
  4. Slowly add the broth the pot. Add the cilantro. Mix until everything is evenly combined.
  5. Close the lid and simmer for 20 minutes.
  6. Serve in bowls and top with chopped avocado.

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Chickpea Noodle Soup

The weather is finally becoming chilly here in California, which motivates me to make lots of soups. This high-protein soup is a vegan alternative to the classic chicken noodle soup. Enjoy!

Preparation + Cook Time: 50 minutes

Makes 8-9 servings

Ingredients:

  • 1 small yellow onion
  • 2 Tbsp olive oil
  • 1/4 tsp minced garlic
  • 1 cup of chopped carrots
  • 3 stalks of celery, chopped
  • 1/2 cup of chopped parsley
  • 1 Tbsp of finely chopped oregano
  • 1 tsp of dried thyme
  • 2 cans of chickpeas, drained
  • 6 cups of vegetable broth
  • juice of 1 lemon
  • 3 cups of cooked macaroni (or any kind of noodle)
  • salt and pepper

Instructions:

  1. In a large soup pot, sauté the onion and garlic in the olive oil until they are soft.
  2. Add the carrots and celery. Sauté for about 4-5 minutes. Now add the parsley, oregano, thyme, and chickpeas. Keep on medium heat for an additional 4-5 minutes and continue to stir the vegetables around in the pot.
  3. Slowly add the vegetable broth and lemon juice to the pot whilst stirring the veggies. Once all the liquid is added, bring to a boil.
  4. Once at boiling point, turn the pot down to low and put the lid on. Simmer for 15 minutes.
  5. Add the cooked noodles to the pot. Add salt and pepper to taste. Continue to simmer for an additional 10 minutes.
  6. Serve up!

Benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Carrots are high in vitamins which are great for your eye sight, skin, and hair.

-Celery helps lower cholesterol, lowers inflammation, treats high blood pressure, protects liver health, and helps digestion.

The benefits of these ingredients were researched from http://www.draxe.com

6 Delicious Vegan Side Dishes for Thanksgiving

Can you believe it? Thanksgiving is just a few days away! I am looking forward to making a delicious turkey-less feast for my family. Our annual vegan thanksgiving meal consists of seasonal vegetables, pumpkin flavored goodies, and traditional dishes with a plant-based twist. I have put together a list of my favorite recipes that would make great side dishes for your family’s thanksgiving meal. Enjoy!

Carmelized Beet & Sweet Potato Farro with Roasted Chickpeas

beet salad

 

 

Classic Vegan Mashed Potatoes

mash potatoes

 

 

Pumpkin Hummus

pumpkin hummus.jpg

 

 

Honeycrisp Apple Salad with Candied Walnuts & Dates

sweet kale salad

 

 

Lemony Walnut-Pesto Brussel Sprouts

brussels

 

 

Wild Rice Stuffed Butternut Squash

squash

Pumpkin Hummus

Are you having trouble finding the perfect appetizer to bring to your thanksgiving potluck? This pumpkin hummus is festive, wholesome, and delicious. Enjoy this tasty dip with some chips, crackers, or fresh vegetables.

Preparation + Cook time=  10 minutes

Ingredients:

  • 1 can of chickpeas, drained
  • 1 Tbsp of tahini
  • 1 Tbsp of olive oil
  • 1/2 cup of pureed pumpkin (from a can is fine!)
  • 1 Tbsp of honey or maple syrup
  • 1 Tbsp of fresh chopped sage
  • 1 tsp of dried thyme
  • 1/4 tsp of paprika
  • 1/4 tsp of minced garlic
  • juice of 1/2 a lemon
  • 1/4 tsp cinnamon
  • salt and pepper to taste
  • Optional: pumpkin seeds for garnish

Instructions:

  1. Put all of the ingredients except for the pumpkin seeds in a food processor or high speed blender and pulse until smooth.
  2. Store the hummus in an air-sealed container in the refrigerator.
  3. When you are ready to serve, scoop the hummus into a bowl. Top with pumpkin seeds and a dash of paprika. Enjoy!

Benefits of this recipe:

-Pumpkin helps maintain healthy eyes, improves immunity, and is good for your complexion.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

The benefits of these ingredients were researched from http://www.draxe.com

 

Wild Rice Stuffed Butternut Squash

As I was browsing the produce section of the grocery store, I couldn’t help but buy these gorgeous butternut squashes. I decided to top them with a thanksgiving-inspired wild rice stuffing. This stuffing is filled with cooked vegetables, dried cranberries, tasty herbs, and sweet Bartlett pears with a hint of orange zest and maple flavor. Enjoy!

Preparation + Cook time=  60 minutes

Makes 4 servings

Ingredients:

  • 1 cup of wild rice blend
  • 1 cup of vegetable broth
  • 2 butternut squashes
  • 1/2 of a yellow onion, chopped
  • 1/4 tsp of minced garlic
  • 2 Tbsp of olive oil
  • 2 stalks of celery, chopped
  • 1 cup of baby Bella mushrooms, finely chopped
  • 2 Tbsp of fresh sage, chopped
  • 1 Tbsp of fresh thyme, chopped
  • 1 cup of Bartlett pears, chopped
  • 2 Tbsp of maple syrup
  • salt & pepper
  • 1/3 cup of dried cranberries
  • 1/2 cup of slivered almonds
  • 2 tsp of orange zest
  • 3 Tbsp of orange juice

Instructions:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. In a medium-sized pot, cook the 1 cup of wild rice in 1 cup of water and 1 cup of vegetable broth. Set aside when cooked.
  3. Wash both of the butternut squashes thoroughly to remove all dirt from the outside. Cut the ends off of the squash. Then cut the squash lengthwise. Scoop the seeds and fibers from the center. Slash a few cross hashes onto the surface. squash2
  4. Fill a large baking dish with 1″ of water. Put the squashes face down in the baking dish. Bake for about 50 minutes until the squashes are tender all the way through. squash3
  5. While the squashes are cooking, prepare the stuffing. Sauté the onion and garlic in the olive oil. When browned, add the celery and mushrooms.
  6. When the veggies are soft, add the sage, thyme, pear, maple syrup, orange zest, orange juice, and salt and pepper to taste. Continue to cook for 7-8 minutes until the pears become soft and juicy.
  7. Now, add the cooked rice, dried cranberries, and almonds.
  8. Once the squash is cooked, remove from the oven and fill the center with the wild rice stuffing. Top the stuffing with orange slices and some chopped thyme.

Benefits of this recipe:

-Butternut squash is high in antioxidants, boosts immune system, reduces inflammation, keeps bones healthy, and reduces symptoms of PMS.

-Wild rice is high in antioxidants, strengthens bones, and boosts energy levels.

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins

The information on the benefits of the ingredients was researched from http://www.draxe.com

Vegetable Risotto

This recipe is creamy and delicious, packed with healthy vegetables and exploding with savory Italian flavor. I like to enjoy this dish with a side of vegan sausage for some extra protein. Enjoy!

Preparation + Cook time=  40 minutes

Makes 5-6 servings

Ingredients:

  • 1 shallot, diced
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1.5 cups of broccolini, chopped
  • 1 carrot, chopped
  • 3 Tbsp of olive oil
  • 1/4 tsp of minced garlic
  • 1 Tbsp of balsamic vinegar
  • 1 14.5 oz can of diced tomatoes
  • 2 cups of arborio rice
  • 4 cups of low sodium vegetable broth
  • 1/4 cup of fresh chopped basil
  • 1/4 cup of fresh chopped Italian parsley
  • salt and pepper

Instructions:

  1. Sauté the shallot and garlic in 2 Tbsp of olive oil in a large pot until they are soft and slightly browned.
  2. Keeping the pot on high heat, add the red bell pepper, zucchini, broccolini, and carrot to the pot with 1 Tbsp of olive oil and 1 Tbsp of balsamic vinegar. Stir the veggies around in the pot for several minutes.
  3. Add the can of diced tomatoes, including the juice. RISOTTO VEG
  4. Now add the rice and mix thoroughly into the veggies.
  5. Slowly add the vegetable broth to the pot and stir. Bring the pot to a boil.
  6. Cover the pot and turn the heat to low, as the pot simmers for 15 minutes.
  7. Remove the lid and stir in the basil and parsley. Add salt and pepper as needed. Serve up!risotto2

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Zucchini is a good source of energizing B vitamins, has anti-inflammatory properties that can benefit heart health, can help control diabetes, helps improve digestion, and help can balance the thyroid.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

 

Honeycrisp Apple Salad with Candied Walnuts & Dates

This delicious kale salad is seasoned with a simple vinaigrette dressing, topped with sweet honeycrisp apple, chopped dates, and candied walnuts. This is a great salad to pair with a autumn meal. Enjoy!

Preparation + Cook time=  20 minutes

Makes 6 servings

Salad Ingredients:

  • 1 cup of candied walnuts (recipe below)
  • vinaigrette dressing (recipe below)
  • 1 bunch of kale, chopped
  • 1 honeycrisp apple, chopped
  • 7 dates, chopped
  • 1/4 cup of chopped red onion

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Ingredients for the candied walnuts:

  • 1 cup of roughly chopped walnuts
  • 2 Tbsp of maple syrup or honey
  • 1 Tbsp of coconut oil
  • 1 tsp of cinnamon
  • 1/4 tsp of salt

Instructions for the candied walnuts:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a bowl, mix together all of the ingredients.
  3. Line a baking tray with parchment paper. Put the walnut mixture on the baking tray.
  4. Bake for 8 minutes. Take the tray out of the oven and shake the walnuts around. Bake for another 5 minutes.
  5. Take the tray out of the oven and let the walnuts cool down for at least 20 minutes.

—————————————————————

Ingredients for the dressing:

  • 1/4 cup of apple cider vinegar
  • 1/4 cup of olive oil
  • 2 tsp of honey mustard
  • 1 Tbsp of honey or maple syrup
  • dash of salt and pepper

Instructions for the dressing:

  1. Whisk together all of the ingredients in a jar.
  2. Set aside.

—————————————————————

To prepare the salad:

  1. Put the chopped kale in a large salad bowl.
  2. Pour in the dressing and massage into the kale until it is evenly mixed in.
  3. Add the candied walnuts, apple, dates, and red onion. Toss. Serve up!

candy salad

 

 

Creamy Sweet Potato Soup

It is finally soup season in my kitchen! This sweet potato soup is savory and creamy with a hint of warm, aromatic spices. It is surprisingly filling but tastes lovely with a side of fresh toasted bread. Enjoy!

Preparation + Cook time=  65 minutes

Makes 4-5 servings

Ingredients:

  • 1.5 lbs of sweet potatoes (peeled and chopped)
  • 3 medium sized carrots (peeled and chopped)
  • 2 Tbsp olive oil
  • 1 yellow onion (peeled and chopped)
  • 1″ piece of ginger (shredded)
  • 1 stalk of celery (chopped)
  • 1 gala apple (peeled and chopped)
  • 1/2 tsp of garlic
  • 1 bay leaf
  • 1/2 tsp dried coriander
  • salt and pepper
  • juice of 1/2 of a lemon
  • 1/2 tsp dried turmeric
  • 1 tsp nutmeg
  • 1 can of coconut milk
  • 2 cups of low sodium vegetable broth
  • roasted pumpkin seeds (optional)

Instructions:

  1. Heat the 2 Tbsp of olive oil in a large pot. Sauté the onions until they are soft and slightly browned. Now add the garlic, ginger, carrots, sweet potatoes, apple, and celery. Cook for about 10 minutes whilst continually stirring the vegetables around.
  2. Add about 1/4 tsp of salt, 1/4 tsp of pepper, 1/2 tsp of turmeric, 1 tsp of nutmeg, 1/2 tsp of coriander, and one bay leaf to the pot.
  3. Add the coconut milk and vegetable broth. Bring to a boil.
  4. Once the liquid is at a boil, turn it down to a simmer and cover the pot. Cook for about 25 minutes until the vegetables are tender.
  5. Remove the bay leaf from the pot.
  6. Transfer the soup into a large food processor or blender. You may have to do this in separate batches depending on how large your blender is. Blend the soup until smooth and creamy.
  7. Put the soup back into the large pot. Add the lemon juice and stir. Add more salt and pepper if needed. Top your soup with roasted pumpkin seeds and serve with some fresh bread if desired.

yam soup 2

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Ginger reduces inflammation, improves digestion, and reduces nausea.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Autumn Vegetable Couscous

I am very excited for autumn to begin! That excitement motivated me to create this autumn vegetable couscous. This couscous dish is filled with hearty vegetables seasoned with fragrant fresh herbs, sweet gala apple chunks, and chopped walnuts. Enjoy!

Preparation + Cook time= 45 minutes

Ingredients:

  • 1 head of cauliflower, chopped small
  • 1 large yam/sweet potato, chopped small
  • 3 Tbsp of olive oil, divided
  • 1 Tbsp of fresh rosemary, finely chopped
  • 2 Tbsp of maple syrup
  • 1 1/4 cup of uncooked couscous
  • Juice of 1 lemon
  • 1/4 tsp of minced garlic
  • 1/2 cup of fresh parsley, chopped
  • 3/4 cup of chopped gala apple
  • 1/2 cup of chopped walnuts
  • salt and pepper to taste

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Get out two roasting pans. Put the chopped cauliflower in one of the roasting pans. Cover with 1 Tbsp of olive oil, the fresh rosemary, and a dash of salt and pepper. Put the chopped yams in the other roasting pan. Cover the yams with 1 Tbsp of olive oil, 1 Tbsp of maple syrup, and a dash of salt and pepper. Put both pans in the oven and bake for 30 minutes. The vegetables should be tender.
  3. In the meantime, cook 1 1/4 cups of couscous in about 1 1/2 cups of water. When fully cooked, drain the water and set aside.
  4. Make the dressing in a small bowl. Whisk together the lemon juice, 1 Tbsp of olive oil, 1/4 tsp of minced garlic, 1/2 cup of chopped parsley, and 1 Tbsp of maple syrup.
  5. Once the vegetables and the couscous are done cooking, mix together the roasted veggies, couscous, dressing, chopped apples, and chopped walnuts. Top with more fresh parsley as garnish.

 

 

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Simply Delicious Roasted Beets

Beets are one of my favorite vegetables. First of all, they have the most absolutely gorgeous color. They are packed with many amazing health benefits and taste sweet and delicious when prepared the “Eat Well Mademoiselle” way. Here is my basic recipe to roasting beets to perfection. Enjoy!

Preparation + Cook Time: 40 minutes

Ingredients:

  • 3 cups of peeled & chopped beets (chop them into small bite-sized cubes)
  • 2 tsp of coconut oil
  • 1 Tbsp of honey or maple syrup
  • 1/8 tsp of cinnamon
  • 1/8 tsp of salt

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit. Line a baking tray with aluminum foil.
  2. Peel and chop the beets. Transfer the chopped beets onto the lined baking tray.
  3. Coat the beets with the coconut oil and honey/maple syrup. Make sure the syrup/oil mixture evenly covers the beets.
  4. Sprinkle the salt and cinnamon evenly over the beets.
  5. Bake in the oven for 30 minutes, until the beets are soft and fully cooked.

Benefits of this recipe:

-Beets are high in antioxidants, contain anti-inflammatory properties, supports brain health, supports digestion, can improve athletic performance, and keeps blood pressure in check.

The information on the benefits of the ingredients was researched from http://www.healthline.com.

 

 

Pecan & Pumpkin Spice Oat Bars

It is almost October which means it’s almost pumpkin spice season! These pecan & pumpkin spice oat bars are a healthy way to satisfy your pumpkin spice craving. These treats make a great pair with your afternoon tea. Enjoy!

Preparation + Cook Time: 35 minutes

Ingredients:

  • 1/2 cup of canned pumpkin puree
  • 1/2 cup of pure maple syrup
  • 1 tsp of vanilla extract
  • 1/4 cup of coconut oil
  • 2 cups of oats
  • 1 cup of chopped pecans
  • 2 Tbsp of chia seeds
  • 1/4 tsp of salt
  • 1 tsp of nutmeg
  • 2 tsp of cinnamon

Instructions:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a large bowl, combine the pumpkin puree, maple syrup, vanilla extract, and coconut oil. Whisk until blended evenly.
  3. Add the remainder of the ingredients. Stir until everything is thoroughly mixed.
  4. Line a square pan with parchment paper. Pour the batter into the pan and pat down until the batter is completely flat. pecan batter
  5. Bake for 20-22 minutes.
  6. Remove from the oven and let it cool for 15 minutes before cutting into squares.
  7. Store in the refrigerator to preserve the freshness. pecan squares

 

Benefits of this recipe:

-Pumpkin helps maintain healthy eyes, improves immunity, and is good for your complexion.

-Chia seeds are high in antioxidants, helps digestive health, regulates cholesterol, boosts energy and metabolism, and is a great source of omega-3s.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

The benefits of these ingredients were researched from http://www.draxe.com

 

Lemon-Dill Roasted Potatoes

These lemon-dill roasted potatoes are a great, flavor-packed side dish. This recipe makes about 5-6 servings. Enjoy!

Ingredients:

  • 1 lb + 8 oz of fingerling potatoes, chopped into bite sized pieces
  • 1 cup of sliced red onions
  • 1 Tbsp olive oil
  • juice of 1 lemon
  • 1/4 tsp lemon zest
  • 1/4 cup tahini
  • 1 Tbsp of water
  • 3 Tbsp of chopped fresh dill
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp minced garlic
  • 2 tsp honey mustard
  • 1/2 cup of sliced radishes
  • 1/2 cup of green onions

Instructions:

  1. Preheat oven to 375 degrees Farenheit.
  2. Chop the potatoes and onions. Put them into a baking pan with 1 Tbsp of olive oil. Mix to combine evenly. Sprinkle the potatoes with a pinch of salt and pepper. Put it in the oven and bake for 45 minutes until the potatoes are soft and browned on the edges.
  3. In the meantime, make your dressing. Whisk together the lemon juice, lemon zest, tahini, water, fresh dill, salt, pepper, minced garlic, and honey mustard. Set aside.
  4. Remove the potatoes from the oven. Pour the dressing onto the potatoes and combine until everything is evenly covered. Stir in the radishes and green onions. Sprinkle with more pepper if desired. Serve up!

Benefits of this recipe:

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

-Dill helps lower cholesterol, may reduce menstrual cramps, and aids digestion.

-Tahini is a great source of calcium, helps regulate blood pressure and cholesterol, it can help balance hormones, and  helps improve skin health.

The information on the benefits of the ingredients was researched from http://www.organicfacts.net and http://www.draxe.com.

 

Thai Pineapple Fried Rice

This fried rice dish is easy to prepare and delicious to eat. Feel free to throw in your favorite protein source, such as chickpeas. Enjoy!

Preparation + Cook Time: 40 minutes

Ingredients:

  • 1 cup of uncooked basmati rice
  • 1 1/2 cups of diced onion
  • 1/2 tsp of minced garlic
  • 1 red bell pepper, chopped
  • 1 1/2 cups of chopped carrots
  • 1 cup of chopped fresh green beans
  • 1/2 cup of chopped green onion
  • 1 tsp of fresh minced ginger
  • 3 Tbsp of olive oil (divided)
  • 1 Tbsp + 1 tsp of soy sauce
  • 1/4 cup of fresh chopped cilantro
  • 1/4 tsp pepper
  • 1/3 cup of chopped cashews
  • 1 tsp curry powder
  • 1 1/2 cups of chopped pineapple
  • 1 Tbsp lime juice
  • 1 Tbsp Sesame Seeds

Instructions:

  1. Cook the rice in 2 cups of water and prepare according to package. Once cooked, transfer to a bowl and let it cool in the fridge for at least an hour.
  2. Prepare all of the veggies- wash and chop everything and have them ready for stir frying.
  3. Heat 2 Tbsp of olive oil in a large wok. Add the onion and garlic and sauté until lightly browned. Next, add the carrots, red pepper, green beans, green onion, and ginger to the wok. Sauté for about 10 minutes until all the vegetables are tender.
  4. Add the chilled basmati rice to the wok along with 1 Tbsp + 1 tsp of soy sauce and 1 Tbsp of olive oil to prevent the rice from sticking.
  5. Stir in the 1 tsp of curry powder, 1/4 tsp of pepper, 1 Tbsp of lime juice and 1/4 cup of fresh chopped cilantro. Keep the wok on low for 3-4 minutes so that the rice can absorb all of the flavors. If the rice starts to stick to the bottom, add a little bit of water.
  6. Finally, add the pineapple, cashews, and sesame seeds to the wok and stir until thoroughly mixed.
  7. Serve up and enjoy!

Benefits of this recipe:

-Pineapple boosts immune system, improves digestion, improves fertility, supports heart health, helps mental health, reduces inflammation, and prevents asthma.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Green beans can help control diabetes, boosts immunity, helps improve bone health, and reduces the risk of cardiovascular disease.

-Bell pepper can help reduce the risk of cancer and heart disease, supports healthy eyes, improves immunity, helps maintain good mental health, and keeps your skin glowing and healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com, http://www.organicfacts.com and http://www.realfoodforlife.com

Eat Well Mademoiselle’s Healthy Traveling Tips

Hello friends! I just got back from a wonderful vacation to Ireland to visit my family. Before I started the long trip from Los Angeles to Europe, I wanted to make sure to take the best care of my body to prevent sickness, digestive discomfort, and other health issues from traveling. Here are my wellness tips and tricks that I followed during my journey that left me feeling healthy from the inside out.

  1. Take a yoga class before your flight. 

Practicing yoga before a long flight has many benefits. It calms the mind and releases stress and anxiety that you may experience from flying. It also stimulates your circulation and digestion systems. Vinyasa yoga classes are great to get the body moving and to stretch your muscles before you are cooped up in an airplane seat for 10 hours.

2.  Take probiotics for a healthy, happy gut!

Keeping your gut healthy will ensure that you won’t have to deal with bloating or discomfort through a long flight. Keeping a probiotic supplement in your carry-on bag will be your lifesaver. Probiotics also protect your immune system which is essential while traveling in a germ-filled airplane.

3.  Stay hydrated.

It may seem obvious, but it is very important to drink lots and lots of water while traveling to prevent dehydration. The humidity levels inside the airplane are usually extremely low which causes the cabin to be more dry than a desert. After passing through security, purchase a large water bottle to keep with you at all times on the plane. Try not to drink soda or alcohol as it may dehydrate you even more.

4.  Bring Ginger Candies for Motion Sickness.

Ginger is a lifesaver when it comes to battling nausea. An easy way to consume ginger on a plane are “Gin gin” candies which are available here on Amazon.

5. Essential oils.

doTERRA has a great essential oil blend called “On Guard”. This oil is a blend of wild orange peel, cloves, cinnamon, eucalyptus, and rosemary which protects the immune system when the body is introduced to environmental threats that may be present in the airplane. Keep a small roll-on bottle with you on the plane to apply to the palm of your hands for germ protection.

6. Eat Lightly. 

If you are on a long flight, your body is barely moving and is not burning many calories. Therefore, overeating can slow you down and may cause bloating. In the air your bodily gases expand by one third and the digestion process slows down in pace. When you are hungry stick to eating healthy choices such as fresh fruits or probiotic-rich yogurt.

7. Get up and walk around.

Don’t forget to get out of your seat periodically and walk around the plane. This is the best way to get your circulation moving and to prevent stiff muscles.

8. Fun self care tip: use collagen eye pads!

Purchase some Honest Hazel Eye Pads and bring them on your flight. An hour before you land, put the eye pads on for about 45 minutes to refresh your tired and puffy eyes. You will feel instantly refreshed and look well-rested (even if you’re not!)

I hope these healthy traveling tips will help make your next trip a smooth one!

Love,

EWM2

 

 

Black Bean Guacamole Tacos with Fresh Mango Salsa

These black bean tacos topped with fresh mango salsa and homemade guacamole are a delicious choice for a summer inspired taco. I recommend making extra mango salsa to snack on it with some tortilla chips. Enjoy!

Preparation + Cook Time: 50 minutes

To make the Mango Salsa

Mango Salsa Ingredients:

  • 2 Mangoes, chopped
  • 1 Red Bell Pepper, chopped
  • 1 C of Red Onion, diced
  • 1/2 C of chopped Green Onion
  • 1/4 C of finely chopped Cilantro
  • 1 Tbsp of Diced Green Chiles
  • 1 Tbsp of Fresh Lime Juice
  • 1/t tsp Salt
  • 1/4 tsp Pepper

Instructions:

  1. Simply combine all of the ingredients in a bowl and stir until everything is evenly mixed through. Refrigerate until ready to serve.

mango salsa.jpg

 

To make the Guacamole

Ingredients:

  • 2 Avocados
  • 1/4 C Chopped Red Onion
  • 1 Medium Tomato, Chopped
  • 2 Cloves of Garlic, Chopped
  • 1/3 C Chopped Cilantro
  • Juice of 1/2 a Lime
  • Dash of Chili Powder
  • Dash of Salt + Pepper

Instructions:

  1. In a bowl, mash the avocados until there are no large chunks.
  2. Add all of the rest of the ingredients to the bowl. Stir until combined. Set aside.

 

For the Spiced Lime Roasted Corn:

Ingredients:

  • 4 Corn on the Cob
  • 2 T Olive Oil
  • 2 T Lime Juice
  • 1/4 tsp Minced Garlic
  • Dash of Cayenne Pepper
  • Dash of Salt + Pepper

Instructions:

  1. Preheat the oven to 400 Degrees Fahrenheit.
  2. Remove the corn from the husks.
  3. In a small bowl, combine the olive oil, lime juice, garlic, cayenne pepper, and salt + pepper. Whisk with a fork to evenly mix all ingredients.
  4. Place each corn on the cob on an individual piece of aluminum foil. Brush the corn with the lime-olive oil mixture. Wrap each corn on the cob in its piece of foil, and place into the oven rack. Cook for 40 minutes.
  5. Remove from the oven and let it cool off for several minutes. After it has cooled, cut the corn off of the cobs with a serrated knife and transfer to a bowl.

 

For the Black Beans:

Ingredients:

  • 2 Cans of Black Beans, drained and rinsed
  • 1 Tbsp Diced Green Chiles (canned)
  • 1/4 C Diced Red Onion
  • 1/4 C Diced Tomato
  • 1 Tbsp Olive Oil
  • 1 tsp Cumin
  • Dash of Salt & Pepper

Instructions:

  1. Put the beans, green chiles, red onion, diced tomato, and olive oil in a pot over low heat. Continue to stir the pot until the onions start to soften.
  2. Add the cumin and salt and pepper. Cover the pot and simmer for 10 minutes.

 

Other important ingredients:

  • Tortillas (I use Siete brand Gluten Free Cassava Tortillas)
  • Green Onions for topping your tacos

 

Assembling your tacos:

  1. Heat the tortillas on a skillet to warm them up.
  2. On each tortilla, top them with a scoop of black beans, guacamole, roasted corn, mango salsa, and lastly green onions.

tacos toppings 2.jpg

Benefits of this recipe:

-Black Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

-Mango lowers cholesterol, clears the skin, helps eye health, alkalizes the whole body, helps with diabetes, boosts immune system and improves digestion.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Greek Veggie Protein Salad

This Greek Veggie Protein salad was created when I was trying to cook a quick and healthy meal filled with protein and some delicious vegetables…..and it turned out delectable! This makes a wonderful lunch or a light dinner. Enjoy!

Preparation + Cook Time: 45 minutes

Makes about 5-7 servings

Ingredients:

  • 1/2 C Lentils
  • 1/2 C Quinoa
  • 5 Tbsp Olive Oil (divided)
  • 4 C Riced Cauliflower
  • Salt and Pepper to taste
  • 1 Can Chickpeas, Drained
  • 1/4 C Tahini
  • Juice of 1 Lemon
  • 2 C + 2 Tbsp Water (divided)
  • 1 Tbsp Apple Cider Vinegar
  • 1/2 tsp Minced Garlic
  • 1/3 C Red Onion. chopped
  • 1 C Sliced Radish
  • 1 C English Cucumber, chopped
  • 3 C Shredded Carrot
  • 1/4 C Chopped Greek Pepperoncinis
  • 1 C Roughly Chopped Parsley

Instructions:

  1. In 2 separate pots, cook the 1/2 C of lentils in 1 C of water and the 1/2 C of quinoa also in 1 C of water. They cannot be cooked together as they have different cooking times. When cooked, drain and set aside to cool.
  2. In a wok, saute the 4 C of riced cauliflower in 1 Tbsp of Olive Oil. Season with salt and pepper to taste. Saute for 8 minutes until cooked through. Set aside to cool.
  3. In a large bowl, combine the cooled lentils, quinoa, and riced cauliflower. Add the chickpeas.
  4. Add the red onion, radish, cucumber, carrot, pepperoncinis, and parsley to the bowl and stir.
  5. Make the dressing: In a small container combine 1/4 C tahini, juice of 1 lemon, 2 Tbsp water, 4 T olive oil, 1 Tbsp apple cider vinegar, salt and pepper to taste, and 1/2 tsp minced garlic. Whisk together. Pour the dressing over the salad and combine until it is thoroughly mixed through.
  6. Serve in bowls.

Mango Coconut Cream Pudding

This mango coconut cream pudding is perfect for a light, fruity dessert for summer. This pudding is served best chilled and topped with fresh fruit of your choice. Enjoy!

Ingredients:

  • 2 Large Mangoes
  • 1 Can of Coconut Cream
  • 3 T Honey or Agave Nectar
  • 3 T Fresh Orange Juice

Instructions:

  1. Cut the mango into cubes. Put the chopped mango and orange juice into a high speed blender and blend until liquified.
  2. Add the coconut cream and honey to the blender and blend on the lowest setting until completely blended.
  3. Transfer the pudding to a large glass container. Refrigerate for at least 5 hours before serving so that the pudding can thicken.
  4. To serve, spoon the pudding into small bowls. Top with fresh fruit or shredded coconut.

Benefits of this recipe:

-Mango lowers cholesterol, clears the skin, helps eye health, alkalizes the whole body, helps with diabetes, boosts immune system and improves digestion.

The information on the benefits of the ingredients was researched from http://www.draxe.com