All tagged Maple Syrup

Strawberry Chia Seed Pudding Parfait

Chia seed pudding is an excellent meal prep recipe, as it lasts in the fridge for 5 days!  The Strawberry Sauce is delicious layered with the chia seed pudding, and can also be stirred into yogurt (or poured over ice cream (shh I won’t tell!). Cheers to a breakfast that you can make in advance, grab and go, enjoy as a dessert, or devour as a midafternoon snack 😊

Serves: 4

Prep time: 10 minutes (+ soaking overnight)

Cooking time: 0 minutes

What (your ingredients):

Chia Seed Pudding:

½ cup chia seeds

2 cups almond milk

1 teaspoon vanilla extract

1 tablespoon maple syrup

Strawberry Sauce:

8 oz. strawberries

1 tablespoon maple syrup

Zest of 1 lemon

Juice of ½ lemon

How (your directions):

In a large bowl, add chia seeds, almond milk, vanilla, and 1 tablespoon maple syrup.  Whisk immediately, then allow to sit 5 minutes.

Whisk chia mixture once more, then cover and refrigerate overnight.

To make the strawberry sauce, simply add all ingredients to a blender and blend until smooth, about 30 seconds.

To assemble, create layers of chia pudding and strawberry sauce.  Garnish with additional sliced strawberries.

Why (the science):  Chia seeds are incredibly high in fiber and omega-3 fatty acids, so they’re great for both digestion and heart health.

Chewy Trail Mix Bars | Raw, Vegan |

Chewy Trail Mix Bars are so incredibly yummy and nutritious, you’ll wonder why you didn’t make them soon!  One of the simplest recipes, Chewy Trail Mix Bars come together in 10 minutes, and will give you a satisfyingly sweet (but not too sweet!) breakfast or snack to enjoy on the go and during your busy day.  And when you make your own bars at home, you can be sure there are no preservatives, artificial and “natural” flavors, and other weird ingredients.  Wholesome and oh so good, these Chewy Trail Mix Bars will please child and adult alike 😊

Serves: 12

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

10 dates

½ cup creamy peanut butter (drippy, natural)

¼ cup maple syrup

¼ teaspoon salt

½ teaspoon cinnamon

2 cup oats

¼ cup sunflower seeds

¼ cup pumpkin seeds

¼ cup goji berries

How (your directions):

Line a medium baking dish (7x11) with parchment paper and set aside. 

Add dates to a bowl and cover with water.  Microwave on high for 60 seconds.  Dates should be gooey and sticky.  Remove the pits and add dates to a food processor.

Blend dates on high until a sticky paste forms.  Add peanut butter, maple syrup, salt, and cinnamon.  Blend on high until a dough ball forms. 

In a large bowl, add oats, sunflower seeds, pumpkin seeds, and goji berries.  Stir to evenly distribute ingredients.

Using your hands, take the date and peanut butter dough ball and add it to the dry ingredients.  Knead dry ingredients into the date and peanut butter dough until all ingredients are evenly incorporated.

Press dough firmly into the parchment-lined backing dish.  Refrigerate for 15 minutes. 

Remove from pan by lifting the parchment paper out of the baking dish.

Slice into 10 bars.  Enjoy immediately, or store in an airtight container for 5-7 days.

Why (the science):  The oats, nuts, seeds, and dates make these bars the ultimate energy boosting snack or breakfast on the go!  Keeping your blood sugar stable throughout the day is the key to improved mood, focus, and productivity. 

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!

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 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

 

Pink Pancakes! NBC News! | Vegan and Gluten-Free |

These Pink Pancakes are perfect for Valentine’s Day brunch or Christmas morning!  I mean, look at that color 😊  And they couldn’t be easier to make, since they’re made in a blender.  Serve them with butter and maple syrup, and perhaps a dusting of cocoa powder for something sweet and elegant.  Or try my savory version with slices of avocado, wedges of blood orange or grapefruit, and a drizzle of tahini.  You could even pack the savory ones for lunch and eat them at room temperature…yum!

Serves: 2 (2 plate-size pancakes or 9 silver-dollars)

Prep time: 5 minutes

Cooking time: 5 minutes

What (your ingredients):

1 cup rolled oats

1 cup plant milk

1 cup roughly cubed beet (raw, not cooked)

½ teaspoon baking powder

Pinch of salt

Coconut oil for cooking

Savory toppings: avocado slices, blood orange or grapefruit sections, drizzle of tahini, freshly ground pepper

Sweet toppings: butter, maple syrup, a dusting of cocoa powder

How (your directions):

In a high-speed blender, add oats, plant milk, cubed beet, baking powder, and salt.   Blend until smooth.

In a large skillet, heat coconut oil over medium heat.  Pour pancake mix into whatever size you prefer.

 

Once the sides are cooked and the tops are bubbling, flip the pancakes.

Allow to cook on the second side for 3 more minutes.

Serve immediately with your favorite sweet or savory toppings!

Why (the science):  Beets contain the pigment betalain, which is considered a potent antioxidant which fights inflammation and oxidative stress.

Acai Bowl with Vanilla Bean Granola |+Video|

Acai bowls can be expensive, unless you make them at home!  This recipe is inspired by one of my favorites in Charlottesville, VA but costs significantly less.  The vanilla bean granola is special- slightly chewy, but rich in flavor from the vanilla bean and cashews.  This recipe makes a lot of granola, which stores beautifully in an airtight container for a week.  What are your favorite acai bowl toppings?

Serves: 1 acai bowl, 10 servings granola

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

Vanilla Bean Granola:

3 cups rolled oats

3 tablespoons water

1 tablespoon coconut oil

1 tablespoon avocado oil or olive oil

1 teaspoon cinnamon

1/3 cup maple syrup

1/3 cup sunflower seeds

1/3 cup cashews

pinch of pink Himalaya sea salt

½ vanilla bean

Acai Bowl:

Handful of spinach

1 frozen banana

2 handfuls frozen mango

½ cup plant-based milk

2 tablespoons hemp protein powder

1 scoop greens powder with probiotics

How (your directions):

Preheat oven to 350°F. 

For the vanilla bean granola, add all ingredients to a large bowl and stir until evenly distributed.

Pour mixture onto lined baking sheet and bake for 15 minutes.

Remove granola from oven and allow to cool.

For the acai bowl, place all ingredients in a highspeed blender and blend until smooth.

Pour into bowl and top with favorite toppings (frozen blueberries, coconut flakes, chia seeds) and the vanilla bean granola!

Why (the science):  Acai is a trending “superfood,” but for good reason.  Rich in antioxidants to reduce inflammation, acai also contains heart-healthy fats.