All tagged Dairy-Free

Creamy Mushroom Soup (Vegan, GF)

Creamy Mushroom Soup tastes like pure comfort food but is loaded with veggies and has no cream or half-and-half!  It’s as easy as cooking onion, mushrooms, and potatoes in broth and blending until smooth with nondairy milk.  The chanterelle mushrooms from @MushroomMikeLLC add both elegance and a peppery, earthy flavor. 

Serves: 4-6

Prep time: 10 minutes

Cooking time: 25 minutes

What (your ingredients):

1 tablespoon avocado oil

½ yellow onion, diced

Pinch of salt

28 oz. white mushrooms, diced

1/8 teaspoon salt

½ teaspoon dried thyme

¼ cup dry white wine

3 russet potatoes, diced

3 cups vegetable broth

1 cup unsweetened nondairy milk (I used Ripple)

10 chanterelle mushrooms, roughly chopped

2 teaspoons butter (vegan)

Pinch of salt

Freshly ground pepper to taste

Optional: Drizzle of olive oil

How (your directions):

Heat avocado oil in a large saucepan over medium high heat. 

Add the diced yellow onion and a pinch of salt and sauté for 3-4 minutes, stirring frequently.

Add diced mushrooms, salt, and dried thyme.  Sauté, stirring frequently, until liquid from mushrooms evaporates, about 5 minutes.

Add white wine and stir for 30 seconds.

Add potatoes and vegetable broth.  Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.

Meanwhile, heat vegan butter in a small pan over medium heat.  Add chanterelle mushrooms and sauté for 2-3 minutes.  Season with a pinch of salt.   

Turn the stove heat off and stir in nondairy milk into the soup.  Using an immersion blender or high-speed blender, blend the mushroom soup until smooth.

Serve soup with freshly ground pepper and a spoonful of chanterelle mushrooms on top.  Drizzle with good olive oil and enjoy hot!

Why (the science):  Fiber-rich potatoes and nondairy milk add a plant-based creaminess to the soup without the need for heavy cream or half-and-half!  Mushrooms are prebiotics, which feed the healthy bacteria in your gut to help reduce inflammation and boost your immune system.

Mexican Fiesta Quinoa Salad

This recipe is a crowd-pleaser! Colorful and delicious, Mexican Fiesta Quinoa Salad is the perfect recipe for healthy meal prepped lunches, quick weeknight dinners, or part of a festive summer BBQ!

Serves: 6-8

Prep time: 10 minutes

Cooking time: 15 minutes

What (your ingredients):

1 cup quinoa

2 cups vegetable broth

1 15.5 oz can black beans

1 cup fire roasted corn

2 tablespoons olive oil

1 tablespoon white wine vinegar

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon salt

2 spring onions, thinly sliced

How (your directions):

Add quinoa and vegetable broth to a saucepan.  Bring to a boil, then cover, lower heat to low, and simmer for 15 minutes.

Meanwhile, add black beans, corn, olive oil, vinegar, cumin, chili powder, and salt to a large bowl.  Stir to combine.

Once quinoa has finished cooking, turn heat off and allow to sit, covered, for another 5 minutes. 

Add quinoa to the black bean and corn mixture.  Top with thinly sliced spring onions.

Enjoy warm, room temperature, or cold!  Store leftovers in an airtight container for 4-5 days.

Why (the science):  Quinoa and black beans are rich in protein, making this a satisfying lunch throughout the week!

5-Ingredient Creamy Broccoli Soup (Vegan, GF)

This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldn’t be easier to make!  It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe.  5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.

Serves: 6

Prep time: 10 minutes

Cooking time: 15 minutes

What (your ingredients):

1 tablespoons olive oil

1 yellow onion, diced

½ teaspoon salt

5 medium red potatoes, diced

6 cups veggie broth

8 cups broccoli florets

To serve: freshly cracked pepper

How (your directions):

In a large Dutch oven or soup pot, heat olive oil over medium heat.

Add diced yellow onion and salt.  Sauté for about 3-4 minutes, stirring occasionally, until onion is translucent.

Add red potatoes, veggie broth, and broccoli.

Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.

Turn off heat.  Using an immersion blender, blend soup until smooth and creamy.

If you don’t have an immersion blender, transfer soup carefully to a blender and blend until smooth.

Enjoy hot with freshly cracked pepper!

Why (the science):  Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!

Quinoa Crusted Quiche with Roasted Tomatoes and Thyme | GF, Dairy-Free |

Quiche is typically not a healthy meal- it’s usually loaded with heavy cream, half and half, butter, cheese, and sometimes bacon or ham.  This Quinoa Crusted Quiche with Roasted Tomatoes and Thyme is super healthful and rich in protein and antioxidants!  The quinoa crust holds its form with the help of omega-3 rich flax meal, and the eggy center is dairy-free.  This quinoa crusted quiche can also be meal prepped for a week of healthy breakfasts that you can simply heat and eat 😊

Serves: 4-6

Prep time: 10 minutes

Cooking time: 50 minutes

What (your ingredients):

1 cup quinoa

2 cups water

2 tablespoons flax meal

4 tablespoons water

1 pint cherry tomatoes

1 teaspoon olive oil

½ teaspoon dried thyme

6 eggs

½ teaspoon salt

¼ teaspoon pepper

¾ cup unsweetened almond milk or Ripple (pea protein milk)

Cooking oil spray

How (your directions):

Preheat oven to 425 °F.

Add 1 cup quinoa and 2 cups water to a large sauté pan.  Set heat to high, bring to a boil, then cover, turn heat to low, and simmer for 15 minutes.

Meanwhile, add cherry tomatoes to a baking sheet.  Drizzle with olive oil and thyme.  Roast at 425 °F for 15 minutes.

Add flax meal and 4 tablespoons water to a large bowl.  Stir to combine and set aside.

To another large bowl, add eggs, salt, pepper, and dairy-free milk.  Whisk to combine.

When the quinoa has finished cooking, add quinoa to the bowl with the flax meal.  Stir to combine.

Spritz a tart pan or pie dish with avocado oil to prevent quinoa crust from sticking.  Add quinoa and flax mixture to the pie dish, then press evenly into dish and up the sides to create a crust.

When the tomatoes have finished roasting, place them evenly on top of quinoa crust. 

Reduce the oven temperature to 375°F.

Pour egg mixture over the tomatoes.

Bake the quiche for 35 minutes.

Serve hot or warm!

Why (the science):  Roasted tomatoes are high in lycopene, which is especially healthful for men in helping reduce the risk of prostate cancer.

 

Creamy Buckwheat Porridge | Vegan, GF |

Creamy Buckwheat Porridge is a no-fuss, gluten-free breakfast made quickly in a blender.  Think of it as an exciting alternative to overnight oats!  Simply soak the buckwheat to soften this pseudocereal, then blend with oatmeal and chia seeds.  Creamy Buckwheat Porridge is a great meal prep breakfast, too- just fill a few glass jars, top with your favorite fruits and nuts, and grab-and-go.  Buckwheat helps prevent blood sugar spikes, so you won’t feel an energy crash after this naturally sweet breakfast. 

Serves: 4

Prep time: 10 minutes (then allow to soak 4 hours or overnight)

Cooking time: 0 minutes

What (your ingredients):

1 cup buckwheat groats, soaked 4 hours or overnight in water

½ teaspoon cinnamon

1 pear, roughly chopped

1 ½ cups oat milk

1 tablespoon chia seeds

Toppings: sliced kiwi, blackberries, sliced almonds, or any fruit and nut of choice

How (your directions):

Begin by submerging and soaking 1 cup of buckwheat groats in water for 4 hours or overnight.

Once soaked, drain and rinse buckwheat. 

Add buckwheat, cinnamon, pear, oat milk, and chia seeds to a blender.

Blend on high for 60 seconds until smooth.

Spoon smooth porridge into 4 glass jars, then top with your favorite fruit, nuts, and seeds.

Enjoy immediately or refrigerate and enjoy throughout the week.

Why (the science):  Buckwheat contains the antioxidant, rutin, which helps reduce inflammation and lower blood pressure.

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.

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.

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.

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.

 

 

Cauliflower Chickpea Curry

When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons.  Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already.  I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice.  Or even better, a drizzle of protein-packed tahini adds creaminess and richness.  Yum!

Serves: 6

Prep time: 15 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon olive oil

½ red onion, diced finely

¼ teaspoon salt

Pinch of pepper

3 cloves garlic, minced or sliced finely

1 teaspoon coconut oil

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon paprika

1-2 dashes cayenne pepper (optional)

1 tablespoon tomato paste

1 yellow pepper, diced

1 head of cauliflower, chopped or sliced into small florets

1 cup vegetable broth

1 28-oz can diced tomatoes (San Marzano is best!)

1 15-oz can chickpeas, drained and rinsed

1 15-oz can full fat coconut milk

How (your directions):

In a large Dutch oven or large Wok, heat olive oil over medium heat.  Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent. 

Add garlic and sauté for 30 seconds.  Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt.  Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly. 

Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.

Simmer on medium-low heat for 30-40 minutes.

Serve with brown rice and a drizzle of tahini.  Salt and pepper to taste and enjoy hot!

Why (the science):  Curcumin from turmeric may help prevent cognitive decline!  Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html

Blueberry Muesli Bowl

Soaked oats are made more fun and delicious by making a blueberry almond milk with fresh summer blueberries!  A colorful bowl of oats, coconut, and fresh and dried fruit, this Blueberry Muesli Bowl will keep you energized for hours.  Using quick cooking oats allows the muesli bowl to be ready within 30 minutes, without needing an overnight soak to “cook” the oats.

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

½ cup almond milk

½ cup fresh blueberries

½ cup quick cooking oats

1 teaspoon chia seeds

Toppings: Blueberries, dried mulberries, unsweetened desiccated coconut, goji berries

How (your directions):

To create the blueberry almond milk, add almond milk and blueberries to a high-speed blender, and blend for 30 seconds.

To a cereal bowl, add quick cooking oats and chia seeds.  Pour blueberry almond milk over oats and chia seeds.  Stir to combine, then allow to sit for at least 30 minutes.  Tip: You can refrigerate this blueberry muesli if you like your oats cold or if preparing overnight.

Top with blueberries, dried mulberries, unsweetened desiccated coconut, goji berries, or YOUR favorite toppings.  Sliced strawberries, slivered almonds, and mint would be delicious!

Why (the science):  Blueberries contain polyphenols, compounds which are known to boost brain health and prevent cognitive decline!

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. 

Crunchy Curry Salad with Farro

Crunchy Curry Salad with Farro is filling salad, heart enough to be a meal on its own, but light and crunchy and crisp.  Refreshing for a hot, summer day!

Serves: 4-6

Prep time: 5 minutes

Cooking time: 20 minutes

What (your ingredients):

½ cup farro

¼ teaspoon curry powder

¼ teaspoon cumin

¼ teaspoon paprika

Juice of 1 lime

Juice of 1 lemon

1 head of kale

5-7 radishes

½ large seedless cucumber

1 orange bell pepper

1 shallot

How (your directions):

Heat 5 cups of water in a large pot with 2 teaspoons salt.  Once boiling, add the farro and cook for 20 minutes.

Meanwhile, to a large bowl, add curry powder, cumin, paprika, lime juice, and lemon juice.  Stir to combine.

Finely chop kale and add to the bowl with spices.  Massage 2 minutes to soften kale.

Dice radishes, cucumber, and bell pepper and add to kale. 

Mince 1 shallot and add to kale salad.

Once farro is cooked, drain farro, then add to kale salad.  Mix to combine.

Enjoy immediately or store in refrigerator for the next day’s lunch or dinner!

Why (the science):  Spices have anti-inflammatory powers, so combine spices to flavor your meals in replace of adding salt.  If the salad needs salt, add a pinch, but you won’t need a lot with the flavors of curry and cumin 😊 

Strawberry and Mint Spring Rolls with Lime Peanut Sauce | + Video |

Crunchy, creamy, sweet, spicy- all the perfect notes for a light and refreshing lunch!  Spring rolls are easy to make, and I’ve even created a video to show you how!

Serves: 1

Prep time: 5-10 minutes

Cooking time: 0 minutes

What (your ingredients):

3-4 rice paper sheets

Handful of red leaf lettuce

4-5 strawberries, sliced thinly

½ avocado, sliced thinly

6-10 mint leaves

2 tablespoons peanut powder or 1 tablespoon peanut butter

1 teaspoon lime juice

1 teaspoon sriracha

2-4 tablespoons water

How (your directions):

Dip one rice paper sheet into warm water for about 5-10 seconds.

Lay rice paper sheet on a flat service.  Line a 4-6 strawberry slices onto the top third of the rice paper.

On the bottom third, place a few pieces of lettuce, mint, and avocado.

Roll the bottom edge of the rice paper over the lettuce, mint, and avocado.  Fold the left and right sides toward the center.  Then roll tightly toward the strawberries.  If in doubt, think of rolling the spring roll like you would a burrito.

Continue process to make 3-4 spring rolls.

Make the Lime Peanut Sauce by combine the peanut powder or peanut butter with the lime juice, sriracha, and water.  Mix until smooth.

Enjoy immediately!

Why (the science):  Red leaf lettuce is considered a calorie-free food, but it provides vitamin A for healthy eyes!

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Blackberry Parfait with Honey Almond Granola

This Honey Almond Granola is slightly sweet and totally crunchy, especially with the slivered almonds!  It makes the perfect breakfast or addition to an afternoon snack.  Wholesome and delicious, Blackberry Parfait with Honey Almond Granola tastes like a treat.

Serves: 6 (Honey Almond Granola)

Prep time: 5 minutes

Cooking time: 12 minutes

What (your ingredients):

1 egg white

3 tablespoons honey

1 tablespoon coconut sugar

2 cups rolled oats

1 cup slivered almonds

1 cup dried dark sweet cherries

To serve: Yogurt, Blackberries

How (your directions):

Preheat oven to 350°F.

In a large bowl, whisk together egg white, honey, and coconut sugar.

Add rolled oats and slivered almonds and stir to combine.  Make sure that the honey mixture coats all of the oats and almonds.

Pour mix onto lined baking sheet.  Bake for 12-14 minutes, stirring halfway through the baking time.

Remove granola from oven and stir in dried cherries.

Allow to cool so that granola becomes crunchy.

To serve, dollop 2 spoonsful of your favorite yogurt into a glass with 3 spoonsful of Honey Almond Granola. Repeat process, then top with 6-8 blackberries.

Honey Almond Granola can be stored in an airtight container for 1 week on the countertop.

Why (the science):  Almonds are a prebiotic, which means they feed the healthy bacteria in our gut!