Nutrition

Wine Pairing Guide for Vegan and Vegetarian Food

Wine Pairing Guide for Vegan and Vegetarian Food

Wine and Food pairing can be difficult and daunting for some but I am here to tell you, it doesn’t have to be! Remember it’s all about what YOU like! Think of the food and the wine as complementing one another and bringing out the…

Marinated Veggie-Lentil Salad

Marinated Veggie-Lentil Salad

Marinated Veggie-Lentil Salad Ingredients: 1/4 cup apple cider vinegar 2 tablespoons extra virgin olive oil 1/2 teaspoon pink Himalayan salt or sea salt 1/2 teaspoon cayenne Pepper 2 cups broccoli (chopped into small florets) 1/2 English cucumber (diced) 1 cup matchstick carrots 1 yellow bell…

Blueberry Crumble

Blueberry Crumble

Blueberry Crumble

Ingredients:
1/4 cup coconut oil
4 cups blueberries (fresh or frozen)
1 1/2 cups almond flour
1 cup pecans (chopped)
1/4 tsp sea salt
1/4 cup maple syrup

Directions:

1. Preheat oven to 350ºF and grease a pie pan with a bit of the coconut oil.

2. Spread blueberries in the pie pan.

3. Combine remaining ingredients in a bowl. Mix with your hands or a spatula and crumble over the blueberries.

4. Bake for 40 to 45 minutes until golden brown and blueberries are bubbling. Let cool before serving.

Eat your Stress Goodbye with Food

Eat your Stress Goodbye with Food

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a…

4 Layered Mason Jar Salads

4 Layered Mason Jar Salads

Liven up that same old salad by layering those fresh ingredients into a mason jar! Perfect for your summer get-together or grab and go for lunch, these layered salad jars are jammed packed with flavor. Grab, go and enjoy! Mason jars are useful for a…

Rainbow Tempeh Bowl

Rainbow Tempeh Bowl

Rainbow Tempeh Bowl

Ingredients:

4 cups broccoli florets

1 teaspoon avocado oil

2 cups shredded carrots

1 red bell pepper, thinly sliced

2 scallions, chopped

1 tablespoon black sesame seeds (optional, for garnish)

1 block tempeh, cubbed

1 1/2 teaspoons toasted sesame oil

1/4 cup tamari

1 1/2 tablespoons freshly squeezed lime juice

Serve over brown rice, quinoa or cauliflower rice

Peanut Dressing Ingredients:

1 1/2 tablespoons toasted sesame oil

1/4 cup tamari

1 1/2 tablespoons freshly squeezed lime juice

1 tablespoon maple syrup

1/3 cup natural peanut butter

2-4 tablespoons water (add 1 time at a time until you reach desired consistency)

 

Directions:

1. Cook the brown rice, quinoa or cauliflower rice according to the directions on the package.

2. Preheat the oven to 400ºF and line a baking sheet with parchment paper. Add the broccoli and avocado oil and toss to combine. Bake for 15 to 20 minutes. Remove and set aside.

3. In a bowl, add the tempeh along with the sesame oil, tamari and lime juice. Let marinade soak in for at least 5-10 minutes. The longer time it marinades, the more flavor! Heat a non-stick pan over medium heat and add the tempeh. Cook for about 8 to 10 minutes, flipping halfway through. Remove and set aside.

4. In a blender or food processor make the peanut butter dressing by adding toasted sesame oil, tamari, the lime juice, maple syrup and peanut butter and blend until smooth and creamy.

5. Divide the rice/quinoa/cauliflower rice, broccoli, tempeh, carrots and bell pepper evenly between bowls. Drizzle the peanut sauce on top and sprinkle with sesame seeds and scallions, if using. Enjoy!

Notes:
Meat and seafood lovers can substitute either grilled chicken or shrimp for the tempeh! Both are delicious with this dish!

Raspberry Apple Crisp

Raspberry Apple Crisp

Raspberry Apple Crisp Serves 4 Ingredients: 1 cup raspberries 2 apples (chopped) 1/4 cup cinnamon (divided) 2 tablespoons coconut oil 1/2 cup cashews (chopped) 1/2 cup almonds (chopped) 1/3 cup almond Flour 2 tablespoons maple Syrup 2 tablespoons mint Leaves (optional) Directions: 1. Preheat the…

7 Day Whole Foods-Plant Based Diet Meal Plan

7 Day Whole Foods-Plant Based Diet Meal Plan

The Whole Food Plant Based Diet is a completely animal product-free approach to healthy eating that maximizes whole grains, vegetables and legumes, while minimizing refined sugars and oils . This plan provides adequate protein from a variety of plant-based sources including grains, legumes, nuts and…

Cilantro-Lime Coleslaw

Cilantro-Lime Coleslaw

Cilantro-Lime Coleslaw

Ingredients:

Coleslaw:

2 cups shredded green cabbage

2 cups shredded purple cabbage

1 cup shredded carrots

1/2 cup chopped fresh cilantro

2-3 green onions, sliced

 

Dressing:

1/4 cup extra virgin olive oil

1 lime juiced

1 tablespoon honey (or maple syrup for vegan)

1 garlic clove, minced

1/4 teaspoon red pepper flakes optional

1/8 teaspoon salt or more to taste

 

Directions:

1. In a large bowl, combine the coleslaw ingredients: shredded cabbage, shredded carrots, chopped cilantro, and sliced green onions.

2. In a small bowl or jar, whisk together the dressing ingredients: olive oil, lime juice, honey, minced garlic, red pepper flakes, and salt. Pour as much dressing over the coleslaw as desired. The dressing is also delicious over a salad if you want to dress the slaw lightly and use leftovers for any other salad!

3. Toss the coleslaw and dressing together. Serve the coleslaw over tacos, on sandwiches, a side salad or as a side to BBQ chicken, ribs or tempeh!

4. The coleslaw may be prepped in advance and refrigerated, or used immediately after preparation.

8 Health Benefits of a Plant-Based Diet

8 Health Benefits of a Plant-Based Diet

The earth is covered in plants that provide living creatures with food to keep us healthy and medicine for when we are sick. It makes sense that plants are an essential part of any healthy way of eating. Even in the harshest conditions, plant life,…