Tag Archive for: Vegan

Plate of black bean lentil tacos on a plate

Black Bean Lentil Tacos

Black bean lentil tacos are a high-fiber meatless alternative to traditional tacos. They are also more economical and quicker to prepare than meat tacos.

I wanted to share my favorite brand of gluten-free wraps. They are Siete brand and found in the refrigerated section of your healthier grocery store. They also have chickpea and almond flour versions.

Seite brand cassava gluten free wraps

Or instead of using gluten-free wraps, I love this on a bed of greens, organic of course. It can always be served over organic rice or quinoa as a taco bowl.  Speaking of, like always, use organic ingredients to lower your toxic load.

Being primarily dairy-free is important to me as well so I use many of the products from Follow Your Heart. We love their sour cream and cheeses. Pepper Jack is my favorite version but they have a variety of other dairy-free flavors including cheddar, mozzarella and gouda.

Follow Your Heart Dairy Free Pepper Jack Cheese

Ingredients

1 small onion diced, 1/3 cup

2 cloves garlic, minced

3/4 tsp cumin

1/2 tsp chili powder

1/2 tsp salt

3 cups cooked green lentils (1 cup dry)

1 can (15 oz) black beans, rinsed and drained

1/3 cup salsa

2/3 cup low-sodium vegetable broth

Gluten-free taco shells or wraps.

Optional toppings: tomato, lettuce, avocado, dairy-free sour cream, cilantro, olives

Directions

Heat half the broth over medium-high heat in a large skillet. Add and saute the onions for 6-7 minutes.

Add garlic, cumin, chili powder, and salt. Heat for 2-3 minutes.

Reduce heat to low and add lentils and black beans. Stir all to combine.

Add salsa and vegetable broth. Stir and heat for about 5 minutes. Add remaining broth if necessary to keep it creamy.

Spoon into a taco shell or on a bed of greens. Add toppings of your choice.

Makes 6-8 servings or tacos.

Note: Taco seasoning can be made up in advance. I purchase organic bulk herbs from Mountain Rose Herbs and save so much money.

 

 

 

 

non dairy tomato soup

Non Dairy Tomato Soup

I found a classic milk-based recipe and converted it to non dairy tomato soup. Tomato soup evolves such strong positive emotions from my childhood. Nothing says home more than grilled cheese and tomato soup. I’m pretty sure I lived on it growing up. Hmm, maybe that’s why I’m gluten and dairy intolerant?! However, we did throw in a few grilled peanut butter sandwiches along the way.

Do you have a favorite food or foods that bring back positive memories of home?

Not only did I convert to dairy-free but also gluten and oil-free.  You never know when you healthily a recipe if it will convert as well. I was really happy with the flavor and would love to hear your feedback. Not only did I swap the flour for arrowroot but I omitted the sugar. As always, my ingredients and seasonings are all organic.  My goal is to reduce inflammation and chemicals in our bodies.  I love my family and myself that much.

 

Ingredients

1 T of organic butter or ghee

1 tsp chopped garlic or 1-2 cloves

2 T Arrowroot powder

1/2 tsp of Celtic or Pink Himalayan salt

1/8 tsp black pepper

1/2 tsp dried basil

1/2 tsp dried minced onion

1/2 tsp oregano

1 14 oz can of diced tomatoes

2 cups cold milk such as coconut or Malk oil-free almond milk

Directions

Place the contents of the canned tomatoes into a Vitamix or food processor and puree until smooth. Set aside.

Saute the garlic and butter together for a few minutes.

Next, blend the arrowroot powder and seasoning.

Remove from heat and stir in the 2 cups of pureed tomatoes. Bring to a boil stirring constantly. Boil for 1 minute.

Add 2 cups of cold plant-based milk.

Heat almost to boiling and serve.

I like to top it with Bragg’s Nutritional Yeast instead of grated cheese.

Serve with gluten-free crackers, Mary’s Gone Crackers is my favorite or gluten-free bread such as Simple Kneads. A side salad pairs well with organic vegetables, of course.

 

Quinoa Mango Black Bean Salad

Black Bean Mango Quinoa Salad

Black bean mango quinoa salad is my go-to for lunch. Why do I love this, let me count the ways…mangos, avocado, cilantro, etc are a few reasons! Because quinoa is a complete protein, you can serve it as your main meal. There are so many health and environmental benefits to eating quinoa. I love incorporating quinoa dishes into my week as it digests easily which keeps me feeling energized. It’s a great Meatless Monday (or Tuesday, Wednesday, etc) option to make the transition to eating less meat.

As always, purchase organic in everything when possible. Approximately 90% of everything we purchase is organic or grown naturally. It’s how I’ve avoided taking any meds or over-the-counters for the past 20 years.  We can’t control many of the environmental toxins, but we have some control over what we put in our mouths. We aren’t overweight, we are over-toxic.

This dish is naturally gluten-free and vegan so enjoy! Plus it is a great dish to bring to a carry-in or potluck. Want more quinoa recipes, check this one out.

Ingredients 

1 cup of dry quinoa

2 cups of organic spinach

1/2 cup of fresh cilantro

3 green onions, chopped

1/2 lemon, juiced

2 teaspoons cumin

Salt and pepper to taste (I use pink Himalayan salt)

1 can (15-ounce) black beans, rinsed

2 mangoes, cubed

1 avocado, cubed

Directions

1. Prepare quinoa and rice cooker or on stove top according to package directions let cool.

2. In your food processor add the spinach cilantro green onions lemon juice cumin salt and pepper.

3. Processor until smooth like a pesto. Stop and scrape down the sides a few times.

4. Add sauce to the quinoa as soon as the quinoa is cooked this will help the quinoa absorb all the flavor.

5. Add the black beans and mango. You can either mix the avocado in the salad or add it while plating. I like to add it fresh to my plate each time which is just a personal preference!

Toss gently. Makes 4 to 6 servings.

Love this recipe. Let me know in the comments.  Need help transitioning to a whole foods diet. I’d love to help you with that too.

 

A dish of black beans and quinoa with vegetables.

Black Bean Quinoa

If you are looking for two great sources of protein, black bean quinoa is it. We are not vegan but do choose to have several meals each week that are meatless. We substitute meat protein with plants such as quinoa and black beans. The best part of quinoa is that it is a complete protein! Meaning you receive all the necessary amino acids from it unlike other plant proteins. As always, use organic products when possible to reduce pesticide/herbicide exposure. We are not overweight, but we are over toxic!

We served this at our Grand Opening of my wellness center this week (June 2014) and it was a huge hit.
I make a similar version with mangoes and black beans so be sure to check it out too.
Ingredients
1 medium sweet onion, diced
2 cloves garlic, minced
3/4 cup quinoa (uncooked), rinsed (red or white)
1 (15 ounce) can black beans, drained and rinsed
1 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper flakes (more or less to taste)
1/2 teaspoon black pepper
Kosher salt or sea salt to taste
1 (4.5 ounce) can diced green chilis
1 (10 ounce) can of diced tomatoes
1/2 cup freshly chopped cilantro
1 3/4 cup vegetable broth, low sodium
Directions
In a large skillet saute diced onions until tender about 4 minutes, add garlic and saute one additional minute.  Add the remaining ingredients in the order listed above.  Cover,bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed.  Remove from heat and allow to sit 5 minutes covered before serving.  Fluff quinoa with a large spoon and serve. You can serve warm or at room temperature.
Let me know in the comments if you enjoyed it and any variations you made. Variety is the spice of life!
Strawberry Energy Bites

Strawberry Energy Bites Recipe

The hardest part for my clients is giving up sugar, sweets, and desserts. So I like to offer alternatives to dessert that contains cleaner ingredients. Most cakes, cookies, or any sweets contain either genetically engineered corn syrup or hydrogenated oils on top of high amounts of sugar. Strawberry energy bites are a wonderful healthy guilt-free treat you can feel good about putting in your body!

Incorporating fruit or other plants is always the best choice with desserts. Strawberries contain a broad array of nutritional benefits. Strawberries are packed with vitamins and minerals such as vitamins C and K, folate, potassium, manganese, and magnesium. They are low-calorie, fiber-rich, and abundant in antioxidants and polyphenols. According to the USDA, one cup of strawberries provides 3 g of fiber and 12 g of carbohydrates.

Strawberry Energy Bites

However, remember to follow the Clean Fifteen-Dirty Dozen as strawberries are typically number one on the Dirty Dozen. This means you would need to purchase organic. If you can’t find fresh organic, you can purchase frozen organic and allow them to thaw in advance.

 

Ingredients:

1 cup organic strawberries

1 cup gluten-free oats (One Degree Organic is glyphosate free)

1/2 cup sunflower seeds

1 serving vanilla plant-protein powder

2 Tbsp coconut oil

1/4 cup freeze-dried organic strawberries (optional)

 

Directions:

Place the first four ingredients in a food processor with 1 Tbsp of coconut oil.  Mix until it forms a ball. If it is too dry, add a second tablespoon of coconut oil.

Place the freeze-dried strawberries and crush into a fine powder

Using 1 heaping Tbsp of the mixture at a time, roll between your hands to form 1-inch balls. Roll the balls in the dried strawberries immediately before serving.

Store in the refrigerator for up to one week in an airtight container.

Note: if you need additional sweetness in your energy bites, add 1-2 Tablespoons of honey or pure maple syrup.

Let me know in the comments if you enjoyed the Strawberry Energy Bites and if you made any variations. I’m all about creativity, especially in food. And if you need help with making better eating choices, I’d love to help you. Schedule a free Wellness Strategy session with me today. It’s a 30-minute call that could change your life.

 

 

A Bowl of Quinoa Celery Cranberry Salad

Quinoa Celery Cranberry Salad

My absolute favorite go-to lunch is quinoa celery cranberry salad. Since it uses dried cranberries, these are typically ingredients you can easily keep on hand. You could also use dried cherries or even raisins but I really love the tartness of the cranberries. I typically make the quinoa in advance but it cooks in 15 minutes so this is still a quick lunch or supper.

This recipe is naturally gluten-free and contains complete protein from the quinoa. It also digests well for most people. As a Digestive Health Specialist, I like to keep that in mind! I use all organic ingredients as well as I feel it is critical to reducing our toxic load.  Also, celery is on the Dirty Dozen list from EWG.org. EWG is a nonprofit organization that helps protect families from toxic chemicals by testing fruits, vegetables, and even personal care products on their Skin Deep site. Consider checking both sites before you purchase non-organic products.  It’s so important, it could save your life!

But I hope you enjoy this salad as much as I do. Please let me know if you make any adjustments.

Note: The recipe suggests you let it sit for an hour to bring out the flavors and I typically do. But if you can’t wait, it’s delicious to eat right away.  Enjoy!!

Ingredients

1 cup dry quinoa

1/2 cup dried cranberries (or dried cherries)

1 1/2 cup chopped celery

1/2 cup chopped pecans

1/2 cup fresh cilantro or parsley, chopped

1 Tbsp olive or walnut oil

2 Tbsp fresh lemon juice

3 cloves of minced garlic

1 tsp pink sea salt

1 Tbsp Braggs or coconut aminos

 

Prepare quinoa on the stove according to directions. Typically you use a 2:1 ratio of grain to water. So 1 cup of dry quinoa to 2 cups of water.

Combine cranberries, celery, pecans, and cilantro or parsley in a large bowl.

Combine the oil, vinegar, lemon juice, garlic, and salt in a small bowl.

Combine all ingredients and mix well.  Let sit refrigerated for about 1 hour.

Makes 3-4 servings.

 

Cookie dough energy balls in dish

Cookie Dough Energy Bites

Cookie Dough Energy Bites

These cookie dough energy bites are addictive plus gluten-free, dairy-free, no added sugar, vegan and delicious! As always use organic ingredients. If you don’t have a plant-based protein powder, I’d be happy to share mine as it contains clean ingredients and it’s high fiber full of 20+ organically grown plants. Check it out here and save $10 off your first order of clean plant-protein.  

Ingredients:

  • 1/4 c coconut oil, melted
  • 4 scoops or 2 servings of vanilla plant-based protein powder
  • 1-2 Tablespoons plant-based milk (like almond, coconut, soy, etc) or enough to make a batter-like consistency
  • 1/4 c dairy-free mini chocolate chips like Enjoy Life brand

Mix the first three ingredients together and when thoroughly blended, add the chocolate chips. Roll into bite-sized balls and store them in the refrigerator. Good luck in making them last. You may need to double the ingredients next time! Stay healthy.

**Another variation I’ve made is to use the chocolate protein powder and substitute one scoop of protein powder with one scoop of organic peanut butter powder.  

 

white bowl of pistachio ice cream with whole pistachios surrounding it

Pistachio Non-Dairy Ice Cream

Who says eating healthy is bland, difficult, or boring?  Pistachio Non-Dairy Ice Cream is heavenly. 

I love pistachios. So paring them with frozen bananas to make what I call “nice cream” is delightful. This recipe is so simple, delicious, and can be a bit addictive.

The recipe is from the Hungrier for Health recipe book and I made a few adjustments to it as it called for using a juicer (which I don’t have).  The recipe book contains 127 recipes that are gluten-free, dairy-free, vegan, kosher, and delicious. This is an excellent resource if you know someone with cancer or other chronic diseases. The author is Susan Silberstein, Ph.D. and you can find her many helpful resources at BeatCancer.org. I was fortunate to obtain my Holistic Cancer Coach training from her which was an incredible blessing.

This is a wonderful healthy dessert to serve guests or even a healthy snack. Today we have non-dairy ice cream options but they are laden with sugar.  If you use ripe bananas, you will not need to add any sugar to this recipe!

Pistachios are the richest source of potassium of all nut families. One ounce contains 310 mg. They are also rich in phytosterols, helpful in lower cholesterol and fighting cancer.

 Ingredients

4 large bananas, peeled, cut in quarters, and frozen

¼ cup raw or roasted (without added oils) pistachio nuts

¼ tsp vanilla extract

¼ cup almond milk

1/8 tsp organic stevia powder or 1/8 tsp monk fruit powder (optional)

Instructions

Coarse chop 1/8 cup pistachios in a food processor and set aside. Grind remaining nuts to a fine powder. Add almond milk and vanilla extract and blend. Add bananas to high power blender or Vitamix and beat until creamy. Transfer to serving bowls and sprinkle with the roughly chopped pistachios. You may want to drizzle some dark chocolate syrup on top as well.

I didn’t add the stevia or monk fruit as it was plenty sweet without. My presentation didn’t look like this as I ate it right out of my Vitamix! It was delicious.

Serves 2.

 

If you want to try another homemade, healthy sweet treat- check out these Spiced Oatmeal Cranberry Cookies!

If you would like to talk more about what foods may help repair your body, you chat more with us here!

Maple Pecan Cauliflower

Maple Pecan Cauliflower is my go-to for a quick healthy lunch. There is a big debate in the south on the proper way to say pecan. Some pronounce it “P-can” and others, “P-con”. Some would even debate how I spelled the pronunciation! But, I think everyone can agree that you either love them or hate them. And boy, do I LOVE them. If you’re like me and love pecans, you are going to love this maple pecan cauliflower recipe.

This dish makes a great side, lunch, or you can make it a complete meal by serving it with rainbow quinoa. I first experienced a similar dish in my Green Chef subscription as a side and I knew I had to have more! It makes a perfect light lunch and has become one of my go-to’s when working from home. I absolutely love the blend of flavors in it.

Be sure you are using pure or organic maple syrup. Did you know that maple syrup is made in early spring? When it’s warm enough for the sap to flow but cold enough that it isn’t moving too fast. Farmers all through the woods are tapping and processing the clear sap that turns into our delicious syrup. If you’re lucky, you’ll find some for sale at your local farmer’s market. It doesn’t get more organic than that and if you follow me, you know that organic products are key to remaining healthy. The conventional brands are mostly high fructose corn syrup and other unpleasant ingredients. Of course, you can increase or decrease the maple syrup to suit your taste.

Ingredients:

2 cups of chopped raw cauliflower

2 tbsp pure maple syrup

1 tsp turmeric powder

3 tbsp pecans

Instructions:

Cut cauliflower into bite-size pieces and roughly chop pecans. Heat about 1 tbsp of cooking oil, such as coconut oil in a large skillet over medium-high heat. Add the cauliflower to a hot pan. Season with turmeric, salt, and pepper. Stir to coat. Cook for 5-8 minutes or until cauliflower begins to soften, stirring occasionally.

Add the maple syrup and a couple of tablespoons of water to the pan with the cauliflower. Stir and continue to cook for 3-5 minutes or until cauliflower is tender and evenly coated with maple syrup.

Sprinkle with pecans. Cook about 1 minute or longer or until pecans are lightly toasted.

And enjoy!!

We’re dying to know, how do YOU pronounce pecan? Cauliflower is so versatile, I mean, we’re even making pizza dough with it! What did you think of this recipe? Let us know! What is the craziest way you have prepared cauliflower? If you are looking for more delicious recipes like this one, be sure to follow us all on social media platforms so you get first access. Want to know if foods like this maple pecan cauliflower are best suited for your body? Book a call with us and see what testing options are best for you!

 

Broccoli Cauliflower Apple Salad recipe salad

Broccoli Cauliflower and Apple Salad Recipe

This Broccoli Cauliflower and Apple Salad is a light healthy salad for a picnic or summer holiday event. This recipe contains all raw vegetables and is nutrient dense. As always, use organic. You are worth it.

Ingredients

1/4 red onion, thinly sliced

1 1/2 cups of chopped broccoli

1 1/2 cups of chopped cauliflower

1/4 cup chopped walnuts

1/4 cup raisins

1 medium gala apple chopped

Dressing

2 Tablespoons of sugar, I used coconut palm sugar

2 Tablespoons of red wine vinegar

1-2 teaspoons Dijon mustard

2 Tablespoon Walnut oil (or olive oil)

1/4 cup Vegenaise

1/4 tsp pink Himalayan salt

1/4 tsp black pepper

1/4 tsp ground ginger

  1. Shock the onions in an ice water bath for 10 minutes to temper the sharp flavor. Pat dry before adding to the salad.
  2. Place the broccoli, cauliflower, apple, onions, walnuts, and raisins in a large bowl. In a small bowl, whisk the dressing ingredients. Pour the dressing over the vegetables and toss.
  3. ENJOY!

 

I love a good, raw salad on a warm day. What is your favorite salad? If you answered Potato Salad then you HAVE to try this Cauliflower Egg Salad recipe! Follow us on Facebook for more yummy recipes.

 

Chocolate Peanut Butter Fudge

Chocolate Peanut Butter Fudge

These jewels are dairy-free, gluten-free and there is no added sugar. I love these for a sweet craving with adding sugar to my diet. The Sync Chocolate powder contains no added sugars, is gluten-free and vegan. As always, use organic ingredients! You are worth it.

  • 1/2 c all-natural almond butter or peanut butter
  • 5 pitted Medjool dates
  • 1 scoop Modere Sync Chocolate Powder (or your favorite plant-based shake)

Process all ingredients in a Vitamix or food processor. If your dates are a bit hard, you can soak them in hot water for 5 minutes and drain the water before using. If the mix is a bit dry, add a splash of plant-based milk. Press into a pan, freeze, and enjoy! Top with almonds, pecans, or walnuts. I store them in the refrigerator but they won’t last long. Stay healthy.

Sugar free Almond Cookie Recipe

Almond Cookie Recipe – Gluten Free, Sugar Free, Dairy Free

After completing a food intolerance test, I learned I was intolerant to all sugars (honey, agave, etc) and dairy so I needed to find substitutes.  My goal was to go sugar free for 4-6 months and at about month three, I wanted cookies! I found a recipe, made a few modifications and finally came up with this!
Like pure stevia sweetener, the monk fruit sweetener is highly concentrated so a little goes a long way.  The key is using pure monk fruit to elminate fillers. My favorite is pure organic monk fruit sweetener from Julian Bakery.
Ingredients:
1 cup of Almond Flour
1/2 tsp Organic Pure Monk Fruit Extract Sweetener
Pinch of salt
1/4 teaspoon baking soda
1/4 cup softened (not melted) butter substitute (I used Earth Balance Coconut Spread)
1 egg
1 tsp vanilla extract
1/4 cup almond butter
Directions:
Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
Blend almond flour, pure Monk Fruit sweetener, salt, and baking soda in a large bowl.
Combine dry ingredients with coconut spread.
Add egg, almond butter, and vanilla to the mixture and continue to blend by hands. The mixture will be wet.
Roll 1-inch dough balls by hand and place them on a baking sheet. Use a fork to flatten the cookies.
Cook in the oven for about 12-13 minutes until the top of cookies start to brown. Remove from oven and let sit for 10 minutes before removing from the baking sheet.
Store cookies in an airtight container for up to 3-4 days or refrigerate. Makes 12-14 cookies.