Protein Salad Bowl

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I decided to use all my favorite ingredients and make a protein filled salad bowl. Since I'm eating strictly plant-based now (I decided to cut out dairy, meat and eggs for good) I've been incorporating more beans and potatoes into the mix, especially on days I work out hard. You know what I've noticed? I have WAY more energy (YES!), less breakouts (I think eggs were the culprit), and in a better mood. Food really does affect your gut and the way you energetically feel. I go back and forth experimenting with incorporating animal foods into my diet, but I honestly always feel best just eating strictly plant-based. 

Not only do beans and potatoes contain high amounts of protein, greens like spinach and broccoli do as well. So you can imagine how much protein is in this salad! 

You can also substitute the white potato with sweet potato. I bought these purple skinned potatoes from the local farmers market, so I wanted to use them up. 

What really brings this salad together is the vegan rawmesan 'cheese,' which I've been sprinkling on just about anything I can. Its made with nutritional yeast, which is high in vitamin B. When eating strictly pant-based you need to be very conscious that you're receiving all the nutrients your body needs. When your body is deficient in vitamin B you'll notice you're constantly tired, moody, sleep poorly, and your skin may even begin to look flushed and pale. Avoid these symptoms by eating more vitamin B rich foods like greens, nutritional yeast, nuts, seeds, and other foods listed here

I hope you enjoy this recipe, and remember to generously sprinkle that rawmesan 'cheese' on top!


Makes 2 Servings

Ingredients:

  • 3 cups mixed greens (divided) 
  • 3 small potatoes (or 1 medium potato of your choice: sweet potato, red potato, white potato)
  • 3 sprigs of thyme 
  • 2 portobello mushrooms
  • 1 can of chickpeas
  • 1/2 head of broccoli 
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 1 tsp paprika
  • 1 tsp chilli powder 
  • 1/2 tsp pink Himalayan salt
  • 1/4 tsp pepper
  • 1 ear of sweet corn
  • 1 avocado
  • 2 Tbsp Vegan rawmesan 'cheese'

Instructions: 

Roasted Potatoes:

1. Preheat oven to 375'F. 

2. Cut your potato in to small pieces, and spread in baking dish and drizzle avocado oil or olive oil on top, and salt and pepper. Mix in the sprigs of thyme, and roast until golden brown for about 40 minutes. Stir every 10 minutes. 

Portobello Mushrooms:

1. Chop mushrooms into bite sized pieces and cook in your skillet with salt and pepper on medium heat stirring frequently for about 15-20 minutes.

2. Set aside once cooked. 

Chickpeas and broccoli: 

1. Bring a saucepan of water to a boil and add in broccoli, and cook until softened. For about 5-7 minutes. Drain broccoli once softened. 

2. Add 1 Tbsp of avocado or olive oil, cooked broccoli, chickpeas, spices, and salt and pepper into your pan and cook on medium heat with a splash of water for about 5 minutes. Adjust seasoning to taste. 

Sweet Corn:

1. Husk corn. 

2. Bring a saucepan of water to a boil and add corn. Cook for about 5-7 minutes. Cut the kernels off the core and set aside. 

Assembly:

1. Add 1 1/2 cups of mixed greens to each bowl and then divide all the toppings to each bowl. Add the avocado and the vegan rawmesan on top. 

2. Use your favorite dressing. I used a simple French vinaigrette dressing and it tasted great! Enjoy!

 

 

Mango Turmeric Smoothie Bowl

You may be seeing a lot of turmeric infused items on the menu. It's become a super popular ingredient to use lately. Why? Because of its anti-inflammatory properties. This spice has been used for centuries, but it seems like in the US we are just catching on. 

I have been taking turmeric supplements every morning, to help relieve joint pains,  reduce puffiness after waking up, and help my digestive system work properly throughout the day. I take this first thing when I wake up in the morning on an empty stomach so my body absorbs the nutrients quicker. 

You can also add this spice to savory curries, sweet smoothies or smoothie bowls, homemade breads, and it would be great if added to homemade granolas or trail mixes. A little of this goes a long way. 

Turmeric is extremely rich in antioxidants which help to protect your body's cells and keep them intact, and stimulates your bodies antioxidant enzymes. A lot of studies and research has been done testing the effects of turmeric on patients dealing with depression, cancer and alzheimer's, and they've shown significant improvement and even the ability to ward off these diseases. Powerful stuff! 

All the more reason to take turmeric daily and add it to everything! Hope you enjoy this recipe, let me know what you think in the comments below! 



Makes 1 smoothie bowl

Ingredients:

  • 1 package of  Shine Organics Elevate
  • 1/2 cup frozen mango
  • 1/2 cup frozen peaches
  • 1/2 cup coconut milk
  • 1 tsp. maca powder (optional)

Toppings

  • Pistachios
  • Strawberries
  • Banana
  • Blood orange
  • Coconut flakes
  • Kiwi

Instructions:

1. Blend together all of the smoothie ingredients until smooth. 

2. Pour the smoothie mixture into a bowl and add on your favorite toppings! Enjoy!


Sweet and Savory Crostini's

This recipe is part of Dig Inn's Wellness Series. Dig Inn is a farm-to-counter restaurant serving up real, good food here in NYC with a focus on seasonal, vegetable-friendly cooking.



Here is my sweet and savory crostini recipe! These can be made for breakfast, a quick snack, or even as appetizers.

The best part about crostini’s are how versatile they are. You can combine so many different toppings together.

I wanted to celebrate seasonal ingredients, like Heirloom tomato’s and figs. You can buy these locally grown foods now in grocery stores, so take advantage of it while you can!

When you buy local seasonal products, you’re not only supporting local farmers and businesses, but you’re also eating food that is fresh and hasn’t been shipped. You also receive more nutrients from locally grown foods, because of them being picked when they have ripened on the branch. It’s really a win-win situation.

The savory mashed avocado, heirloom tomato, and tahini recipe is creamy and refreshing, and the tahini adds a nice nutty flavor. I mean who doesn’t love mashed avocado?!

The sweet almond butter, fig, and honey recipe is the perfect combination! If you love figs like me, you won’t be able to stop eating these. This has a hint of sweetness, and the texture of the fig on top of the gooey almond butter melts in your mouth. 



Savory Crostini Ingredients: 

  • Six 1/4 inch thick pieces of baguette
  • 3 Tbsp. olive oil
  • 1 ripe avocado
  • 1/2 small lemon juiced
  • Heirloom tomatoes
  • 1 Tbsp. Tahini
  • Salt and pepper 

Instructions:

1. To make crostini: Slice baguette in to 1/4 inch thick pieces and brush olive oil on top of both sides. Place in 350'F oven for about 15-20 minutes until golden brown on each side. 

2. Meanwhile, mash avocado with juice of 1/2 of a lemon, and salt and pepper to taste. 

3. Assemble by spreading a good amount of the mashed avocado on top of the crostini, thinly sliced heirloom tomato, and a drizzle of the tahini of top. 

4. Enjoy!



Sweet Crostini Ingredients: 

  • Six 1/4 inch thick pieces of baguette
  • 3 Tbsp. olive oil
  • 3-4 fresh figs
  • Almond butter 
  • 3 Tbsp. Raw Organic honey


Instructions:

1. To make crostini: Slice baguette in to 1/4 inch thick pieces and brush olive oil on top of both sides. Place in 350'F oven for about 15-20 minutes until golden brown on each side. 

2. To assemble: spread almond butter on top of crostini, sliced fig, and drizzle honey on top. 

3. Eat, and enjoy! 


Heal Your Gut: The Food Combination Diet

It takes a great amount of energy to digest every meal, and your body needs a healthy gut flora in order to do so properly. What happens if your digestion isn’t working properly? The undigested food stays in your digestive tract and isn’t broken down, creating a toxic environment and allowing yeast, viruses, cancer cells, and parasites to grow inside you. Making you more prone to illnesses, causing your blood to be more acidic, and essentially damaging your inner ecosystem.

Food Combing is a way of eating that allows food to be processed and broken down more efficiently. This way of eating also alleviates symptoms of bloating, stomach pains, indigestion, constipation and gas. All digestive related issues. Not only will food combing heal your digestive issues, but it will also help you lose weight. There are many guidelines to follow within this diet. Here is a breakdown of the basics:

1.) Fruits should be eaten alone on an empty stomach and melon should be eaten alone entirely. Fruits digest extremely quickly that by the time they reach your stomach, they are already partially digested. If they are combined with other foods they will rot and ferment in your stomach, which cause bloating and stomach pains. Melons shouldn’t be combined with any other fruits or foods because they will ferment those other foods in your stomach. “Melons are best taken alone because the sugar and other nutriments are in a less stable form than the nutrients of other fruits. It decomposes much more quickly than other fruits. Consequently, if it is held in the stomach awaiting the digestion of other foods, it will decompose (ferment) and cause a great deal of gastric distress.”

2.) Protein and starches should not be eaten together. If you eat proteins and starches together, they tend to neutralize each other and inhibit digestion. The undigested food will then cause your blood to become more acidic. To prevent this from happening, its best to avoid combing proteins and starches including grains like rice and quinoa and starchy vegetables like potatoes in the same meal. Instead, have non-starchy vegetables like leafy greens, and ocean vegetables like seaweed with your protein meals to achieve optimal digestion.

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3.) Fats and oils combine with all foods except fruit, but should be used and eaten sparingly. They won’t inhibit the digestion process, but will slow it down.

4.) Foods digest at different rates, so it’s important to wait for what you ate previously to be digested before eating again. Here are the times to wait between eating foods that don’t combine:

  • Two hours after eating fruit
  • Three hours after eating starches
  • Four hours after eating proteinThis will ease the digestion process, and allow for the food to leave the stomach and reach the intestines before introducing a different food group into your stomach.What are the benefits of following this way of eating, you might be wondering? Well first off, you will avoid feeling bloated and gassy after meals. You also will have more energy, and not feel sluggish after eating. Food is nourishment, and you should feel rejuvenated after eating, not like you want to take a nap. You also will have clearer skin. If you breakout on your forehead a lot, it’s a sign of poor digestion. You also will get rid of constipation and promote a healthy gut flora that will be able to break down food efficiently without harming your body’s ecosystem. Your sleep will improve and you will be able to concentrate more easily throughout the day and think more clearly. I highly recommend incorporating this way of eating to heal your digestive system and digestive symptoms that may be holding your back. You can read about more ways I recommend to improve your digestive health here.

5.) Foods digest at different rates, so it’s important to wait for what you ate previously to be digested before eating again. Here are the times to wait between eating foods that don’t combine: Fats and oils combine with all foods except fruit, but should be used and eaten sparingly. They won’t inhibit the digestion process, but will slow it down.

6.) Protein and starches should not be eaten together. If you eat proteins and starches together, they tend to neutralize each other and inhibit digestion. The undigested food will then cause your blood to become more acidic. To prevent this from happening, its best to avoid combing proteins and starches including grains like rice and quinoa and starchy vegetables like potatoes in the same meal. Instead, have non-starchy vegetables like leafy greens, and ocean vegetables like seaweed with your protein meals to achieve optimal digestion.

7.) Fruits should be eaten alone on an empty stomach and melon should be eaten alone entirely. Fruits digest extremely quickly that by the time they reach your stomach, they are already partially digested. If they are combined with other foods they will rot and ferment in your stomach, which cause bloating and stomach pains. Melons shouldn’t be combined with any other fruits or foods because they will ferment those other foods in your stomach. “Melons are best taken alone because the sugar and other nutriments are in a less stable form than the nutrients of other fruits. It decomposes much more quickly than other fruits. Consequently, if it is held in the stomach awaiting the digestion of other foods, it will decompose (ferment) and cause a great deal of gastric distress.”

  • Two hours after eating fruit
  • Three hours after eating starche
  • Four hours after eating protein
  • This will ease the digestion process, and allow for the food to leave the stomach and reach the intestines before introducing a different food group into your stomach.

What are the benefits of following this way of eating, you might be wondering? Well first off, you will avoid feeling bloated and gassy after meals. You also will have more energy, and not feel sluggish after eating. Food is nourishment, and you should feel rejuvenated after eating, not like you want to take a nap. You also will have clearer skin. If you breakout on your forehead a lot, it’s a sign of poor digestion. You also will get rid of constipation and promote a healthy gut flora that will be able to break down food efficiently without harming your body’s ecosystem. Your sleep will improve and you will be able to concentrate more easily throughout the day and think more clearly. I highly recommend incorporating this way of eating to heal your digestive system and digestive symptoms that may be holding your back. You can read about more ways I recommend to improve your digestive health here.

Autumn Squash Soup

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This squash soup is heavenly. Creamy, buttery roasted squash blended into a magnificent soup. It’s only right to create a seasonal dish in honor of Autumn..

I threw together a soup with what items I had in my kitchen. You can make this soup with just one type of squash or two, whatever you prefer. I also added a sweet potato to the mix to thicken the soup and add more sweetness. The toasted walnuts on top add a nice crunchy texture and nutty flavor. The perfect combo!

Did you know that fruits and veggies with an orange color have certain healing properties?

They contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A.

  1. Aids in eye health and reduces the risk of macular degeneration of the eye
  2. Reduces the risk of prostate cancer
  3. Lowers blood pressure
  4. Lowers LDL cholesterol (the bad cholesterol)
  5. Promotes healthy joints
  6. Promotes collagen formation
  7. Fights harmful free radicals in the body
  8. Encourages pH balance of the body
  9. Boosts immune system
  10. Builds healthier bones by working with calcium and magnesium

I roasted all of my ingredients before blending into a soup to bring out the richness and sweet flavors of the squash and sweet potato. This recipe is super simple and easy to make at home. Hope you enjoy adding this to your menu this Fall!

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Ingredients:

  • 1 medium butternut squash (roasted)
  • 1 acorn squash (roasted)
  • 1 small sweet potato (roasted)
  • 1 garlic clove
  • 16fl oz vegetable broth (or 1 bouillon with 3 cups of water)
  • 2 cups or more of water
  • 1/3 cup walnuts
  • salt and pepper to taste
  1. Preheat oven to 400’F. Roast sweet potato in aluminum foil.
  2. Cut Acorn squash in half and take the seeds out and place skin side facing up in roasting pan.
  3. Peel the skin off of the butternut squash, cut roughly into 2’in pieces, and coat with coconut oil or olive oil and salt and pepper. Add the garlic roughly chopped in to the butternut squash pan. Roast all vegetable until cooked. This should take about 30 minutes. Make sure to mix the butternut squash every 5 minutes or  so.
  4.  Heat up your vegetable broth in a soup pot, and place all your roasted vegetable in to the pot. Only use the meat from the acorn squash and remove the skin from the sweet potato.
  5. You might need to add water slowly to your soup mixture if it’s too thick. Add a cup or two of water and blend the roasted vegetables with a hand blender. If your soup needs more liquid, add more water until soup reaches the right consistency.
  6. Add salt and pepper to taste.
  7. Heat pan on medium heat and toast walnuts.
  8. Serve the squash soup with toasted walnuts on top! Enjoy! 

Summer Vegetable Pasta

10514540_10154540624455085_6222907155270804160_n After I received my local organic food delivery I wanted to use as much of the produce as I could, so a pasta came to mind! I used practically all the veggies that came in my package.

I cooked  the vegtables lightly, so that they still had a nice bite to them, and the tomatoes add a beautiful tart and rich flavor. The dried spices bring this dish together, and the hint of red wine make you feel like your eating out at a restaurant. It's the perfect dish to make to use up all those summer veggies that are left in your fridge. Simple, easy, and delicious.

I always need to eat a ton of greens during the day, so I decided to place the pasta on top of a bed of arugula and massaged kale which I received in my delivery as well. The nutritional yeast adds a nice nutty flavor and "cheese" like texture to the dish, and tons of B vitamins.

Feel free to add in as many veggies as your heart desires! Hope you enjoy!

Yields: 2 servings

Ingredients:

  • 1/2 yellow onion
  • 2 cloves garlic (thinly sliced)
  • 2 TBSP olive oil
  • 2 carrots
  • 1/2 large zucchini
  • 1 cup cherry tomatos
  • 4TBSP red wine
  • 4 leaves of kale (stems removed)
  •  2 cups arugula
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • salt and pepper to taste
  • a sprinkle of nutritional yeast on top
  • 1/2 bag of rotini pasta or pasta of your choice

1. Boil water and follow clocking instructions for the pasta you use.

2. Slice onion, garlic, and vegetables in long thick slices.

3. Heat olive oil in pan, and add in the onion and garlic. Cook over medium heat for about 4-5 minutes, until onion is translucent.

4. Add in the carrots, zucchini, cherry tomatoes, dried oregano, dried basil, and salt and pepper. Cook for another 20 minutes.

5. Mix in the cooked pasta into the vegetables.

6. Add the red wine into the pasta mixture. Simmer until red wine has cooked down, make sure the vegetables still have a bite to them.

7. Massage kale with more olive oil, and mix in the arugula. Divide in to two portions.

8.Pour the vegetable pasta mixture over the greens and top off with a sprinkle of nutritional yeast.

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