All in Blog

Mexican Hot Chocolate Superfood Raw Brownies | Vegan, GF |

Serves: 6-12 people (makes 12 brownies)

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

1 cup pecans

1 cup sliced almonds

12 dates, pits removed (Tip: if your dates are not sticky, soak them in boiling water for 5-10 minutes)

¼ cup cacao powder

½ teaspoon cinnamon

Pinch of Himalayan pink salt

Pinch of cayenne pepper

Toppings: pumpkin seeds, hemp seeds, goji berries

How (your directions):

Add all ingredients (except toppings) to a food processor.

Blend for 1-2 minutes, until a dough forms.  Hint: if you can pinch the dough together between your fingers, the dough is ready.  If the dough does not stick together, add 1 teaspoon warm water and blend for 30 seconds. 

Pinch off 2-3 tablespoons of dough at a time, and press dough into each muffin cup in a silicone muffin mold (or into a lined muffin tin).  Repeat with remaining dough.

Press toppings onto each brownie.  Refrigerate for 30 minutes to firm. 

Store in an airtight container for 5-7 days.

Why (the science):  The protein and fiber from the nuts, seeds, and dates will keep your blood sugar levels stable, meaning it’s the perfect pick-me-up snack for steady energy.  Stable blood sugar means better mood and reduced levels of anxiety!

Vegan Raspberry Muffins

Light and fluffy Vegan Raspberry Muffins are the perfect meal prep breakfast to enjoy throughout the week.  You’ll be absolutely adored if you make these for someone special on Valentine’s Day!  These muffins are significantly lower in sugar than traditional muffins, and the raspberry preserves help sweeten the muffin and add extra raspberry flavor.  The whole wheat pastry flour is my secret nutrition weapon when it comes to baking- it’s whole wheat (hello, health benefits of fiber and vitamin E for blood sugar control) but is light and fine like all purpose flour. 

Serves: 8

Prep time: 10 minutes

Cooking time: 20 minutes

What (your ingredients):

1 tablespoon flax meal

3 tablespoons water

1 ½ cups whole wheat pastry flour

2 tablespoons cane sugar

2 teaspoons baking powder

¼ teaspoon salt

¾ cup unsweetened almond milk

2 tablespoons melted vegan butter

2 tablespoons raspberry preserves

1 cup raspberries

How (your directions):

Preheat oven to 375°F.

Line a muffin tin with 8 liners, then set aside.

In a medium bowl, mix together flax meal and water.  Set aside while preparing dry ingredients.

To a large bowl, add flour, sugar, baking powder, and salt.  Whisk to combine.

Once the flax egg has thickened, add almond milk, melted butter, and raspberry preserves to the flax egg.  Stir to combine.

Add wet ingredients to dry ingredients and stir until flour is just moistened. 

Fold in raspberries evenly through batter.

Using an ice cream scoop, evenly distribute batter among the lined muffin tin.

Bake for 20 minutes.

Remove muffins from the oven and allow to cool in the tin for 3 minutes. 

Transfer muffins to a cooling rack.

Enjoy warm, room temperature, or toasted for breakfast throughout the week!

Why (the science):  Raspberries are rich in the antioxidant, ellagic acid, which reduces inflammation in the body and repairs DNA.

Grilled Romaine & Corn Salad with Basil Aioli Dressing (Vegan, GF)

If you’re bored with the same meals and are looking for the simplest and quickest way to switch it up, then you’re going to love this Grilled Romaine and Corn Salad with Basil Aioli Dressing.  The dressing and salad come together in 15 minutes flat! The Basil Aioli Dressing is creamy, dreamy and just happens to be super healthy and vegan (but don’t tell your spouse and children that...)  Whip up this showstopper salad in both winter for some needed brightness and color, and in summer to impress your BBQ party guests. 

Serves: 2-4 (2 meals, 4 sides)

Prep time: 10 minutes

Cooking time: 5 minutes

What (your ingredients):

Basil Aioli Dressing:

1 cup raw cashew halves

½ cup boiling water

¼ teaspoon salt

2 tablespoons lemon juice (1 lemon)

1 garlic clove

1 20-gram package basil

For the Salad:

½ tablespoon olive oil

1 head romaine, rinsed and dried

½ sweet corn, frozen

How (your directions):

To make the Basil Aioli Dressing, start by placing cashews in a small bowl and covering them with ½ cup boiling water.  Let stand 5 minutes.

While cashews are soaking, heat grill pan over medium heat.  Slice the head of romaine in half.  Tip: do not remove the tough bottom that holds romaine head together.

Once heated, add the olive oil to the grill pan.  Place each romaine half, cut side down, onto grill pan.  Next to the romaine, add the frozen corn.  Cook romaine halves and corn 3-4 minutes.

While grilling, add cashews and their soaking water, salt, lemon juice, garlic clove, and basil to a blender. 

Blend until smooth.

Plate by placing grilled romaine halves onto a large serving platter, then evenly distribute grilled corn on top.  Drizzle liberally with the Basil Aioli Dressing.

Why (the science):  Creamy dressings from the store are loaded with processed ingredients, preservatives, and unhealthy fats.  This Basil Aioli Dressing is super nutritious, between the heart-healthy and protein-filled cashews and the anticarcinogenic garlic.  This creamy dressing is something to feel good about 😊

Mushroom and Artichoke Pulled BBQ

Eating your vegetables has never been so easy!  Make pulled BBQ at home in 25 minutes using only a few easy, whole food ingredients.  Mushroom and Artichoke BBQ would be a delicious plant-based option at your outdoor picnic and summer BBQ parties 😊

Serves: 4

Prep time: 5 minutes

Cooking time: 20 minutes

What (your ingredients):

1 tablespoon olive oil

1 medium yellow onion, sliced

2 cloves garlic, minced

8 oz. white or baby bella mushrooms, diced

2 15-oz. cans baby artichokes in water, drained and diced

1 ¼ cup favorite BBQ sauce

Assembly: toasted whole wheat buns, coleslaw

How (your directions):

Heat olive oil in a large skillet over medium heat.  Add sliced onions and sauté for 3-4 minutes.

Add garlic, mushrooms, and diced artichokes.  Sauté for 5-7 minutes until golden brown.

Add favorite BBQ sauce and allow to simmer for 10-15 minutes, stirring only occasionally to allow for caramelization.

Serve immediately on a warm, toasted whole wheat bun with ¼ cup of coleslaw!

Why (the science):  Mushrooms are a rich source of selenium and glutathione, antioxidants that lower inflammation in the body.

Easiest Vegan Chili

Easiest Vegan Chili is so easy and quick, you can make it on a weekday in 30 minutes!  It requires 5-8 minutes of hands on dicing or stirring, but the rest of the cooking time is leaving the chili to simmer.  Leftovers are wonderful, so this Vegan Chili also makes a nutritious meal prep recipe for lunches or dinners.  Store it in the fridge in an airtight container for 4 days.

Serves: 4-6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

2 tablespoons olive oil

1 yellow onion, diced

½ teaspoon salt

2 cloves garlic, minced

1 tablespoon chili powder

1 teaspoon cumin

½ teaspoon paprika

1 tablespoon tomato paste

24-oz. can diced tomatoes

2 15-oz. cans black beans, drained and rinsed

1 15-oz. can white beans, drained and rinsed

1 cup water

How (your directions):

Heat olive oil over medium heat in a large Dutch oven.

Add yellow onion and salt, and cook until translucent, about 2 minutes.  Add the garlic and sauté for 30 seconds.

Add chili powder, cumin, paprika, and tomato paste.  Sauté for 1 minute.

Add black beans, white beans, and water.  Bring to a low boil, then cover, reduce heat to low, and simmer for 20 minutes.

Serve immediately with your favorite chili toppings!

Why (the science):  Beans are an excellent source of protein and fiber to keep you full and satisfied, while garlic and onion have antibacterial and antimicrobial properties to boost your immune system.

Lemon Blueberry Muffin Energy Balls

Lemon Blueberry Muffin Energy Balls are the perfect snack to meal prep for the week ahead- they take 10 minutes to make, require zero cooking, lasts 5-7 days, and can be breakfast on the go, a snack, or preworkout fuel.  Does it get any better!? Plus, you know you’re reaching for something healthy when you crave something sweet and grab two of these.  Wholesome and delicious, these Lemon Blueberry Muffin Energy Balls will make your meal prep list every week.

Serves: 5 (makes 12-13 energy balls)

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

1 cup rolled oats

1 cup raw whole cashews

Pinch of Himalayan pink salt

6 dates, pits removed

¼ cup unsweetened coconut flakes

¼ cup dried blueberries

Zest and juice of 1 lemon

How (your directions):

Add all ingredients to a food processor.

Blend for 1-2 minutes, until one large dough ball forms.

Pinch off 2 tablespoons of dough at a time, and roll into an energy ball.

Store in an airtight container for 5-7 days.

Why (the science):  The protein and fiber from oats and cashews will keep your blood sugar levels stable, meaning it’s the perfect pick-me-up snack for steady energy.

Apple, Brie & Arugula Open Sandwich

We all need a meal up our sleeves that takes 5 minutes to throw together (but doesn’t look like we did).  I make this Apple, Brie & Arugula Open Sandwich for lunches or dinners when I’m in a pinch.  But even if I had all the time in the world to cook, this would still be a classic worth coming back too 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 slices artisan bread (I use a seeded multigrain)

1 ounce brie

1 handful arugula

½ apple

1 teaspoon good olive oil

Salt and pepper

How (your directions):

Lightly toast the slices of bread.

While the bread is toasting, slice the ½ apple into thin slices.

When bread is done toasting, spread brie cheese onto each slice.  Top with arugula and slices of apples.

Drizzle with olive oil, and sprinkle with salt and pepper.

Voila!

Why (the science):  This sandwich might be the easiest way to eat your fruits and vegetables 😊

Carrot Ginger Apple Juice

Carrot Ginger Apple Juice is made in a high-speed blender and whips up in less than 5 minutes!  This is an easy way to get extra vitamins and antioxidants to boost your immune system and provide you with glowing, firm skin.  Because it’s made in a blender, you can decide how much pulp you remove- the more pulp, the more fiber, which is great for healthy digestion!

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups cold water

2 large carrots

1 large honeycrisp apple

1-inch knob fresh ginger

½ lemon

How (your directions):

Fill a high-speed blender with the cold water.

Large chop carrots and apple into quarters.  Add to blender.

Peel fresh ginger and add to blender. 

Blend on high for 1-2 minutes, until smooth.

Place a sieve over a glass measuring cup and strain the juice.  Using a spatula, press the pulp against in the sieve to strain out any extra liquid.

Squeeze lemon juice into carrot ginger apple juice and stir.

Pour into glasses and enjoy immediately!

Why (the science):  It can be hard to get enough veggies in your diet but making your own juices at home without an expensive juicer is a way to get extra nutrients into your body, helping you to feel hydrated and nourished!

Golden Milk

Looking for a cozy and warming drink to help you through the impending Midwest winter?  Try Golden Milk, a dairy-free and caffeine-free drink to stop inflammation in its tracks!  The pepper and coconut oil help you absorb more of the turmeric’s superpowers, so be sure to add them to your Golden Milk.

Serves: 1

Prep Time: 3 minutes

Cooking Time: 3 minutes

What (your ingredients):

1.5 cups oat milk or unsweetened almond milk

½ teaspoon turmeric

¼ teaspoon ground ginger

¼ teaspoon ground cinnamon

Pinch of black pepper

1 teaspoon coconut oil

1 teaspoon maple syrup (optional)

How (your directions):

Add all ingredients to a saucepan, and heat over medium heat for 3-4 minutes.  Whisk constantly. 

Tip: If you want your Golden Milk even frothier, add the warm drink mixture to a blender and blend on high for 30 seconds.  Enjoy immediately.

Why (the science): Turmeric is both gut-healing to improve your immune system and manage your weight, as well a brain health booster!

Apple & Pear Breakfast Crisp | Vegan, GF |

This Apple and Pear Breakfast Crisp is delightful- warm cinnamon with soft apples and pears, topped with the most scrumptious crumbly topping.  It is incredibly nourishing, between the fiber-rich fruit, the protein-rich topping, and cinnamon to control blood sugar, you can eat this crisp for breakfast!  Serve with yogurt, and you’ve got the ultimate gut-health promoting meal.   Apple and Pear Breakfast Crisp is also a great meal prep recipe, as it holds for 2-3 days in fridge.

Serves: 4

Prep time: 10 minutes

Cooking time: 30 minutes

What (your ingredients):

For the Filling:

3 red apples

2 red pears

Juice of 1 lemon

1 teaspoon cinnamon

2 teaspoons corn starch

Pinch of salt

For the Crumble Topping:

1 cup almond flour

1 cup rolled oats

½ teaspoon vanilla

½ teaspoon cinnamon

3 tablespoons coconut oil, solid

3 tablespoons agave

Pinch of salt

How (your directions):

Preheat oven to 350°F. 

To make the filling, dice red apples and red pears and place into a medium-size bowl.  Add remaining filling ingredients and stir to combine.  Pour filling into an 11x7 baking dish and set aside.

Make the crumble topping by adding all topping ingredients into a bowl.  Using your hands, pinch the mixture between your fingers until coconut oil is evenly distributed.  The crumble topping will look like wet sand.

Evenly distribute topping over the apple and pear mixture.

Bake for 30 minutes.  At the 20-minute mark, check the crisp- you may need to cover the crisp with foil to prevent the crumble topping from burning.

Enjoy immediately or throughout the week!

Why (the science):  Almond flour is a protein-rich flour alternative!  Protein is important for strong immune systems and healthy cell growth.

Red Lentil Stew

Red Lentil Stew is the ultimate cozy comfort food that is incredible for your immune system- between the garlic, ginger, leek, and lemon, Red Lentil Stew has several health boosting vitamins and antimicrobial properties!  It also makes a great meal prep recipe, as it stores well in the fridge for 3-4 days.  Inspired by my favorite food blogger’s (Sarah Britton’s) Four Corners Soup, this Red Lentil Stew is something to look forward to after a long day’s work 😊

Serves: 4-6

Prep time: 5-10 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon coconut oil

1 leek, sliced into half-moons and rinsed

Pinch of salt

5 garlic cloves, minced

1 tablespoon fresh ginger, minced

1 tablespoon cumin

¼ teaspoon cayenne pepper

1 28-oz can crushed tomatoes

1 cup red lentils, rinsed

3 cups veggie broth

½ lemon, sliced into thin rounds

1 tablespoon maple syrup

4 cups spinach

To serve: slices of avocado or grated parmesan cheese and good olive oil

How (your directions):

Heat a large soup pot or Dutch oven over medium heat.  Add coconut oil, sliced leek, and pinch of salt to the pot and sauté for 3-4 minutes.

Add minced garlic, ginger, cumin, and cayenne pepper, sautéing for 1 minute.

Add crushed tomatoes, lentils, veggie broth, and lemon slices to the leek mixture.  Bring to a boil, then cover, lower heat to low, and simmer for 30-40 minutes until lentils reach desired texture.

Add maple syrup and taste for seasoning.  With the heat turned off, stir spinach into stew until wilted.

Serve hot with either sliced avocado, or a grating of parmesan cheese and drizzle of good olive oil.

Why (the science):  Lentils are a plant-based protein powerhouse, with 20 grams of protein per 1 cup!  That’s equivalent to about 3 oz of chicken breast.

10-Minute Healthy Stir Fry | Vegan and GF |

If you’re short on time, this 10-Minute Healthy Stir Fry is the perfect thing to enjoy on a hectic weeknight.  Simply boil brown rice ramen noodles, slice up whatever veggies you have on hand, and whip up the delicious and incredibly easy Ginger Almond Stir Fry Sauce!  Plant-based and fiber-rich with a creamy sauce, my 10-Minute Healthy Stir Fry is a nutritious time-saver.

Serves: 2

Prep time: 5 minutes

Cooking time: 5 minutes

What (your ingredients):

2 squares brown rice ramen noodles

1/8 teaspoon salt

1 teaspoon sesame oil

8 oz. package mushrooms, sliced thinly

6 oz. package snap peas

1 yellow pepper, sliced thinly

Ginger Almond Stir Fry Sauce:

1 tablespoon arrowroot starch or corn starch

1 tablespoon almond butter

1 tablespoon coconut aminos or soy sauce

1 teaspoon maple syrup

½ teaspoon ground ginger

¼ cup water

How (your directions):

Fill a large pot with water and bring to a boil.  Once water is boiling, add salt and ramen squares.  Cook according to package instructions, about 4 minutes.

Meanwhile, heat sesame oil in a wok over high heat.  Add mushrooms, snap peas, and yellow pepper.  Cook on high for 3 minutes.

Once noodles are finished cooking, drain and rinse.  Set aside.

Add all sauce ingredients to a bowl and whisk with a fork.  Add sauce and noodle to vegetable mixture and stir to combine for 30-60 seconds.

Serve immediately!  Salt and pepper to taste.

Why (the science):  Mushrooms are high in antioxidants, specifically selenium and glutathione, which lower inflammation and reduce cell damage.

Sweet Potato Nests

Sweet Potato Nests are one of the easiest breakfasts, and you only need a few ingredients to bring this veggie-packed meal together!  Protein and fiber keep you feeling energized and satisfied.  These Sweet Potato Nests would make a great dinner if short on time.

Serves: 1

Prep time: 5 minutes

Cooking time: 7 minutes

What (your ingredients):

1 small sweet potato

1 egg

1 teaspoon olive oil

Pinch of: salt, garlic powder, paprika, and red pepper flakes

2 handfuls of fresh spinach

How (your directions):

Fill a large pot halfway with water and bring to a boil.  Once water is boiling, add egg and set timer for 6.5-7 minutes.  Tip: Soft-boiled eggs last 2 days in the refrigerator, so make a few extra eggs and store in the fridge in an airtight container.

Prepare a large bowl filled with cold water and ice, then set aside.

Meanwhile, using a food processor, grate the small sweet potato.

Heat frying pan over medium-high heat with the teaspoon of olive oil.  Add grated sweet potato (about 2 cups) to the oil, along with a pinch of salt, garlic powder, paprika, and red pepper flakes.

Stir grated sweet potato consistently for about 5 minutes.  Tip: If any grated sweet potato sticks to the pan, add a few tablespoons of water.

Once the egg has finished cooking, add immediately to ice water and allow to cool.  Peel the cooled egg.

To serve, add spinach to a plate and top with grated sweet potato.  Place peel egg in the center of the sweet potato “nest.”  Drizzle with olive oil and sprinkle with salt and pepper, if desired.

Enjoy immediately!

Why (the science):  Most of a potato’s fiber is found in the skin!  Keep the skin on the sweet potato when grating to keep you fuller, longer.

Energy Boosting Smoothie (Banana-Free and Avocado-Free)

This Energy Boosting Smoothie is the perfect start to a busy day, providing you with steady, even energy without the crash!  The Swiss chard and spinach are packed with iron to deliver oxygen throughout your body, and the matcha contains ECGC, an anticancer nutrient.  This Energy Boosting Smoothie is also banana and avocado free, making it a fresh way to drink your greens.  Dates provide sweetness, but are low glycemic, meaning they won’t give you a sugar high.  Cheers!

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups cold water

5 Swiss Chard leaves

1 handful spinach

1 teaspoon fresh ginger

½ teaspoon matcha

2 dates, pits removed

2 handfuls ice

How (your directions):

Add all ingredients to a high-speed blender and blend on high for 45-60 seconds.

Enjoy immediately!

Why (the science):  Dates are loaded with potassium, an important electrolyte for regulating blood pressure.

Zucchini Tea Sandwiches

I love tea sandwiches- small, bite-size, dainty and perfect for tea…As a play on an old favorite (cucumber tea sandwiches), I love the idea of creating full size Zucchini Tea Sandwiches! It couldn’t be easier or quicker to cut zucchini into thin ribbons, layer them on toasty bread with cream cheese, and drizzle them with really good olive oil.  These are great for a very quick lunch, but would be beautiful to serve to a crowd on a wooden cutting board 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 pieces whole wheat oat bread (or your favorite bread)

2 tablespoons cream cheese

1 small zucchini

Salt and pepper to taste

Olive oil, to serve

How (your directions):

Toast bread to desired doneness.  Meanwhile, using a vegetable peeler, slice zucchini into long, thin ribbons.

Once bread is toasted, spread one tablespoon of cream cheese (regular or vegan) onto each slice.

Layer the zucchini ribbons lengthwise across each slice.  Trim off crust (and eat!), then serve Zucchini Tea Sandwiches on a wooden cutting board.

Season with salt, pepper, and a drizzle of olive oil.

Enjoy!

Why (the science):  Zucchini is rich in flavonoids, which means it can help slow down aging processes by neutralizing the damaging effects of free radicals.

 

 

Hemp, Avocado, and Tomato Salad (For One!)

This salad is so yummy and refreshing, and full of heart healthy fats to keep you full!  And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joe’s)

10 cherry tomatoes

½ small ripe avocado

1 tablespoon hemp seeds

1 tablespoon aged balsamic vinegar (the older, the sweeter)

1 teaspoon extra virgin olive oil

Pinch of Crazy Jane’s Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)

How (your directions):

Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.

Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.

Slice a small, ripe avocado in half.  Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin.  Place halved avocado cut-side down onto cutting board, then slice thinly.  Fan the avocado slices and place in the center of the salad.

Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil.  Season to taste with a pinch of salt or seasoned salt.

Enjoy immediately!

Why (the science):  Hemp seeds are a rich source of heart-healthy omega-3 fatty acids.  You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).

 

 

Sweet and Spicy Carrot Ginger Soup

This luxuriously smooth Sweet and Spicy Carrot Ginger Soup is everything I want in a soup- incredible depth of flavor, bursting with nutrition, comforting.  I once had a soup at a restaurant like this, and fell in love with the sweetness of the soup that was also somewhat savory.  I hadn’t been able to recreate that balance of sweet and savory…until NOW!  This recipe is easy, quick, and can be made in advance.  Great meal prep option that lasts 3 days in the fridge 😊

Serves: 4-6

Prep time: 5 minutes (30 minutes soaking cashews)

Cooking time: 20 minutes

What (your ingredients):

1 tablespoon olive oil

¼ red onion, chopped roughly

1 lb. carrots, chopped roughly

1 Gala apple, chopped roughly

½ granny smith apple, chopped roughly

Pinch of salt

1 garlic clove, minced

1 thumb size knob ginger, peeled and sliced

¼ teaspoon cinnamon

Dash of cayenne pepper

4 cups vegetable broth

To serve: Greek style almond yogurt, maple syrup, granola

How (your directions):

In a large Dutch oven over medium heat, heat olive oil.  Add red onion, carrots, Gala and Granny Smith apples, and a pinch of salt.  Saute for 3-4 minutes.

Add garlic, ginger, cinnamon, and a dash of cayenne pepper.  Sauté for 1-2 minutes.

Add vegetable broth and bring to a boil.  Cover, lower heat to low, and simmer for 20 minutes, or until the carrots are fork tender.

Transfer mixture to a high-speed blender, and blend until smooth (start blender on low speed and gradually increase speed to medium-high.  Always hold the lid of the blender secure and be careful of steam).

Enjoy hot!

Serve with a swirl or dollop of almond yogurt, a drizzle of maple syrup, and a spoonful of granola.

Why (the science):  Ginger is a powerful anti-inflammatory

 

Caprese Breakfast Porridge

Serves: 1

Prep time: 2 minutes (30 minutes soaking cashews)

Cooking time: 2 minutes

What (your ingredients):

3 tablespoons malt-o-meal

Pinch each of salt, pepper, and red pepper flakes

1 tablespoon shredded mozzarella cheese

1 cup water

8 cherry tomatoes

½ small avocado or ¼ large avocado, diced

4-6 basil leaves

How (your directions):

Add malt-o-meal, salt, pepper, red pepper flakes, mozzarella cheese, and water into bowl. 

Microwave on high for 2 minutes.

Add cherry tomatoes, diced avocado, and basil leaves.

Enjoy hot!

Why (the science):  Tomatoes are 95% water and are contain potassium, an electrolyte which helps lower blood pressure.

 

 

Raw Vegan Pad Thai

This might be one of my absolute favorite ways to eat vegetables!  The Miso Pad Thai sauce alone is worth making- drizzle over greens or roasted vegetables- yum! Perfect for hot weather, this Raw Vegan Pad Thai will satisfy you for lunch or dinner while making you feel light and energized. 

Serves: 2

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

Miso Pad Thai Sauce:

1 tsp ginger

1 tsp coconut aminos or soy sauce

1 tsp miso paste

¼ cup almond butter

3 medjool dates

Juice of ½ lemon

1 clove garlic

¼ cup warm water

Pad Thai:

2 large carrots

1 red bell pepper

2 medium zucchini, julienned

2 small English cucumbers, julienned

1 spring onion, sliced thinly

Toppings: sesame seeds, alfalfa sprouts, pinch of salt

How (your directions):

For the Miso Pad Thai Sauce, add all ingredients to a high-speed blender.  Blend on high for 1 minute until smooth.  Set aside while you prepare the Pad Thai ingredients.

Grate 2 large carrots and add to a large bowl.  Thinly slice 1 red bell pepper and add to the carrots. 

Using a vegetable peeler, julienne 2 zucchini.  When it becomes difficult to julienne the zucchini, dice the remaining zucchini into small pieces.   Add zucchini to the bowl.  

Repeat the julienne process with 2 English cucumbers.  Add cucumbers to the bowl.

Thinly slice 1 spring onion and add to the bowl. 

Pour the Miso Pad Thai Sauce over the prepared vegetables.  Toss gently until all ingredients are evenly coated in the sauce.

Serve immediately by diving the Pad Thai salad onto two plates.  Top with sesame seeds, alfalfa sprouts, and a pinch of salt. 

Tip: if preparing the Raw Vegan Pad Thai in advance, do not add the dressing, as the salt will pull out the water from the vegetables and make the salad soupy and watery.  Dress salad with the Miso Pad Thai Sauce when ready to serve.

Enjoy!

Why (the science):  Every vegetable has a different combination of antioxidants, vitamins, and minerals, so you’ll benefit from the array of colors in this salad!

Cheesy Mexican Squash Casserole

Perfect for summer entertaining, Cheesy Mexican Squash Casserole serves 4-6 as a main course, or 8 as a side dish.  You can make this casserole in advance, then bake in oven right before serving.  The Cheesy Vegan Sauce is scrumptious, and your non-vegetarian friends will never know that there’s no cheese 😉

Serves: 6

Prep time: 10 minutes

Cooking time: 40 minutes

What (your ingredients):

Vegan Cheese Sauce:

1 yellow onion, quartered

10 mini sweet peppers

¼ cup raw cashews

½ cup nutritional yeast

¼ cup water

½ teaspoon salt

Squash Casserole:

1 tablespoon olive oil

1 shallot, sliced thinly

3 cloves garlic, sliced thinly

Pinch of salt

½ teaspoon cumin

½ teaspoon chili powder

1 large yellow squash, sliced into half-moons

2 cups sweet corn

1 15-oz. can black beans, drained and rinsed

1 15-oz. can pinto beans, drained and rinsed

2 cups cooked brown rice

Parsley or cilantro for serving

How (your directions):

Preheat oven to 350°F. 

Make Vegan Cheesy Sauce by adding all ingredients to a high-speed blender.  Blend on high for 60 seconds until smooth.

In a large skillet, heat olive oil over medium heat.  Add shallots and sauté for 1-2 minutes.  add garlic and a pinch of salt, sautéing for 30 seconds.

Add cumin and chili powder to the oil. Hint: This allows the spices to “bloom” and become fragrant.

Add sliced squash and sauté for 5 minutes.  add corn, black beans, pinto beans, stirring for 2 minutes until warmed through.

Add rice and Vegan Cheesy Sauce and stir to combine.

Pour casserole mixture into a 2-qt. baking dish.

Bake for 25 minutes.

Garnish with snipped parsley or cilantro.  Salt and pepper to taste.

Enjoy hot! 

Why (the science):  Dairy can be inflammatory in the body, causing bloating, gas, acne, and many other symptoms.  This Vegan Cheesy Sauce incorporates vitamin C rich peppers and anti-inflammatory onion!  The nutritional yeast provides B12 and that signature cheesy flavor.