Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

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The Ultimate Autumn Dish: Kale Lentil Quinoa Salad with Persimmon, Pecan, Pomegranate and Sweet Ginger Dressing

The Ultimate Autumn Dish

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I love being the health fairy. Everyone appreciates that one dish that is actually delish AND in alignment with everyones health goals. Hope you get inspired by this to have fun in the kitchen with what you’ve got and make something colorful, healthy, and delish

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Ingredients:

  • 1 cup quinoa, rinsed
  • 1 cup lentils, soaked + rinsed
  • Combine + Boil in 4 cups water + let cool
  • 1-2 bags or bunches of kale
  • 1-2 pomegranates
  • 1-2 cups chopped pecans
  • 4-6 persimmons, the smaller kind, chopped

Dressing:

  • 5-8 dates, pitted
  • 3 Tbsp hemp seed
  • 1-2 chunks fresh ginger
  • 3 Tbsp cashews or tahini
  • 3 Tbsp raw almond butter
  • 3/4-1 cup water
    Blend smooth and creamy

1. Massage dressing into kale
2. Add the quinoa, lentils, and rest of ingredients and mix well
3. SHARE WITH EVERYONE!

Pumpkin Cheezecake Bars | Vegan, Probiotic, Gluten Free, Date Sweetened, Oil Free, AMAZING

Pumpkin Cheesecake Bars

with ~4 billion probiotics per bar!!

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To everyone out there who once said, “I LOVE CHEESECAKE” Look no further. Seriously.

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These babes are so delish, and are actually full of ingredients for sustained calm energy, mood, and even improve digestion and immunity! How!? Well, using healthy foods like dates, pecans, and cashews of course. But also! I am a huge fan of the Lavva Yogurt company.

Their yogurt is pili nut based with 0 (zero!added refined sugars, and 50 billion! Yes 50 billion probiotics.  Probiotics are amazing for of course digestion and beautiful perfect snake poops, (yay!), but did you know that most of our serotonin (the feel good neurotransmitter) is produced in the gut? Plus, our GI is an open vessel to the outside world, and is lined with inflammatory and immune cells ready to fire to protect us from invaders.  It makes sense if the biota is thrown off, our immunity and inflammation would be all over the place.

I love how this yogurt tastes and makes me feel so much that I got it for a yogurt parfait bar at one of The Shift retreats that I chef at.  The ladies 1. loved it and 2. Were floored with how amazing their digestion was after just one weekend!  Granted, my whole foods plant based cuisine helps peoples digestion, but honestly often people will complain of discomfort and gas due to so much fiber they are eating all of a sudden.  With the addition of this effective delish yogurt, it really helped!

 

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Makes 20 Bars. adapted from the incredible Feasting On Fruit

Crust:

  • 20 medjool dates, pitted
  • 6 oz raw pecans
  • 3 tsp pumpkin pie spice (to taste)
  • 1 tsp vanilla extract

Steps:

  1. Line a 9×6 baking dish with parchment paper (feel free to try round spring cake pan, pie plate, or square pan!)
  2. Using food processor S blade, blend the crust ingredients until well combined and pressable texture for crust, nice and chunky, not paste or butter
  3. Press crust evenly into parchment lined dish

Cheesecake:

  • 2 cups raw cashews, soaked in the fridge overnight and drained
  • 7 medjool dates, pitted
  • 1 container Lavva Vanilla Yogurt
  • 1/2 container Lavva Original Yogurt (save the other half to top your oatmeal or smoothie bowl!)
  • 1 cup pumpkin puree
  • 1 Tbsp pumpkin pie spice
  • 1 tsp vanilla extract

Steps:

  1. Soak cashews overnight, drain and rinse.
  2. Blend cheesecake in a high-speed blender like a Vitamix or use your food processor S blade again.
  3. Blend until super creamy and smooth
  4. Pour on top of crust
  5. Freeze overnight
  6. Let thaw for 10-20 minutes, slice into 20 bars and keep in the fridge for ~5 days or freezer for up to 2 weeks. DEVOUR IN ECSTASY

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5 Favorite Vegan Thanksgiving / Holiday Recipes | Katie Reines, MS, RD.

Ahhh Thanksgiving. My favorite holiday. Take the stress away and leave nothing but joy to saturate your friends and family. Which is really what Thanks. Giving. is all about, isn’t it?  Sometimes, these family occasions can be looked at as a burden.  I invite you to challenge that.  Let’s put in an effort out of love. It is worth it.  And maybe even take it to the next level- provide your family a truly compassionate dish option 😛

  1. Apple Pie

This is the gourmet recipe from the incredible healing cafe, Organic Garden Cafe in Beverly, MA where I’ve been working at seasonally since high school. Jacob Massey is an amazing raw vegan pastry chef. This pie: UNREAL. You have to believe me, seriously you must try it <3. I’m obsessed. Maybe its the already delicious food it’s made out of. Or maybe it’s all the joy he puts into his work. I’d say both. Anyone who has it tastes and feels the incredible-ness.

Makes 6 Pies:

Crust:

  • 10 cups walnuts
  • 7 1/2 cups pitted moist dates or coconut date rolls
  • 2 1/4 tsp cinnamon
  • 2 Tbsp coconut palm sugar
  • 2 1/4 Tbsp coconut oil
  1. Line spring form pans with parchment paper
  2. Pulse and blend in food processor until well combined and a little chunky, not too smooth
  3. Distribute crust evenly into pans and press to smooth

Filling:

  • 10 quarts chopped into 1/2 inch cubes apples
  • 4 cups soaked dried apricots
  • 2 cups soaked raisins
  • 3/4 cup psyllium
  • 1/2 cup fresh ginger (not peeled but washed)
  • 1/4 cup cinnamon
  • 2 tsp salt
  1. Blend soaked fruit, psyllium, ginger, cinnamon, and salt in food processor until smooth
  2. Combine with chopped apple and mix well. The juices from the apple will release and the dried fruit mixture will distribute nicely
  3. Distribute filling evenly on crusts and press to smooth

Crumble:

  • 8 cups walnuts
  • 1/4 tsp clove
  • 1/4 tsp nutmeg
  • 2 tsp vanilla
  • 1/2 tsp cinnamon
  • 6 Tbsp coconut palm sugar
  1. Pulse in food processor until well combined and forms a nice crumble texture, not too smooth like butter
  2. Distribute crumble over pie fillings evenly and smooth gently
  3. Freeze pies overnight and thaw in the refrigerator. Freezing and thawing gives the apples a delicious cooked texture and releases all the wonderful juices.
  4. Try your best to share with someone 😉 Happy Thanksgiving!

2. Holiday Kale Salad

Inspired by the Quinoa Medley (#4 below). Use whatever herbs you like and have so much fun! This dish has wowed so many people and honestly, you can’t go wrong. A sweet tangy dressing, epic freshness and beautiful colors with the pompom. Mmm mmm!

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  • 1-2 bunches of kale
  • 2 pomegranates
  • 1 bunch green onion (half chopped half blended)
  • 1 large bunch dill (half chopped half blended)
  • 1 bunch mint (half chopped half blended)
  • 2 Tbs tahini (I used 2 Tbs hemp seeds)
  • 2 cups currents or raisins (I didn’t use raisins at the demo)
  • ½ cup pure lime juice
  • ½ cup orange juice
  • 4 dates
  • 2 cups walnuts
  1. Wash, de-stem, and schiffinade kale
  2. Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
  3. Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
  4. chop walnuts
  5. Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
  6. Massage dressing into kale thoroughly with gloved or very very clean hands
  7. Using tongs, mix in nuts and pomegranate seeds
  8. Serve chilled❤

3. FullyRaw Pumpkin Pie

I made this pie many times in Indiana where little local persimmons are all over the place.  There were two local persimmon trees at Purdue where I would frequently sit under, wait for the wind to blow, and eat all of the fruit that fell to the ground! The samples I made in the video below could not have gotten better reviews.  It is amazing how people think healthy food won’t taste redonk. And when it does, the light in their eyes! Priceless.

FullyRaw Kristina’s Pumpkin Pie:

Crust

  • ~1 lb dates
  • 1.5-2 cups pecans
  • 1-2 tsp Cinnamon
  • 1 tsp vanilla

Pie Filling

  • 2-3 cups pie pumpkin
  • ~2 lbs dates
  • Ginger, thimble sized piece
  • ~168grams persimmon pulp
  • 1-2 tsp pumpkin pie spice

Crust

  1. Using food processor S blade, put pecans in first, then dates and cinnamon, and pulse and blend until desired crust texture
  2. Take out the blade
  3. Press all around pie crust

Pie Filling

  1. Put pumpkin chunks and then dates, persimmon, cinnamon, ginger, and spice in vitamix, or food processor S blade
  2. Blend until completely smooth
  3. Rubber spatula into pie crust
  4. Freeze to set (about 2 hours)

4. Quinoa Medley

I’m actually obsessed with Chef AJ and The Plant Based Dietitian, Julieanna Hever.  I got to meet Chef AJ at Chicage Vegan Mania when I went with the club that I helped to create, “Be Veg at Purdue”. She made this quinoa medley at her demo and everyone was like. HOMINA. No oil? No salt?? So much flavor?!! Howw does she do it. A must make dish for every occasion.  Both Chef AJ and Julieanna Hever have the best recipes.  Definitely check them out!

Time: 25 minutes. You will need: large pot, knife, cutting board, large bowl, large spoon, measuring cups. Serves: ~20. (½ cup servings)

Ingredients:

  • 16 oz dry quinoa (about 2 ½ cups)
  • 2 cups raisins
  • 1 cup raw pumpkin seeds (pepitas)
  • 1 pomegranate
  • 1 bunch scallion
  • ½ bunch cilantro
  • ½ bunch parsley
  • ½ – ¾ cup lime juice (about 8 limes)

Steps:

  1. Rinse quinoa and then bring to a boil in 5 cups of water. Cover and reduce heat to low and simmer until quinoa is tender, about 15 minutes. (cook to manufacture’s instructions on box)
  2. Allow quinoa to cool. Chop herbs using a food processor S blade, or by hand. Juice limes.
  3. Combine ingredients in large bowl. Serve chilled. Keeps well for about a week in the fridge.

5. Butternut Squash Brussel Sprout Stuffing

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My roommate in Texas made this twice for a project and guess who ate it all.  GUILTY (well, you know, ate most of it). It is so amazing! Food52 is a great resource for reliably bomb vegan recipes.

I hope this helps you to bring something healthy and delicious to your table. Let me know if you have any questions 🙂 Happy Thanksgiving!

 

Nut, Ginger, and Chocolate Radiance Bars

Your search for a healthy crowd-pleasing holiday treat ends here. These are perfectly sweet and satisfying with a warming hint of ginger, and an irresistible combination of crunch and chocolatey creaminess.  Please watch the recipe video from http://www.greenkitchenstories.com for the original recipe.  It is my favorite recipe video of all time, beautiful videography ❤ and the recipe is truly delicious.

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Makes about 24 bars

  • 10 coconut date rolls
  • 2 tablespoons unrefined coconut oil
  • 1 cup raw almond butter
  • 1 tablespoon fresh grated ginger
  • 1 cup puffed millet
  • 1 handful walnuts, chopped
  • ½ cup raw pumpkin seeds
  • 1 pinch salt
  • 3.5oz 60% dark chocolate
  • 1/3 cup unsweetened coconut flakes
  1. Watch video
  2. Combine date rolls together by smushing them with a fork on a plate and add to a medium saucepan over low heat with coconut oil, almond butter, and grated ginger. Mix well to combine
  3. Add in millet, walnuts, pumpkin seeds, and salt and mix well
  4. Line a 13” x 9” pan with parchment paper and press mixture evenly into pan
  5. Melt chocolate and spread over the top. Sprinkle with coconut flakes.
  6. Cover and freeze for about an hour. Cut into 24 bars. Store in the freezer or refrigerator.

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1 Bar (based on 24 bar yield):
Calories 140
Protein 3g
Carbohydrate 8g
Total Fat 12g
Fiber 2g
Cholesterol 0mg

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Why these bars make you radiant?

  • Sweetened with fruit with vitamins, minerals, fiber, and antioxidants; preventing blood sugar spike and crash which ultimately prevents depression, fatigue, and cravings for more sugar
  • Coconut oil, although the gold standard saturated fat source, should be regarded like any other oil: a concentrated food that provides a lot of calories with limited nutrients. It’s okay to use some unrefined high-quality coconut oil when preparing special-occasion treats, but as with other oils, its use should be minimized. *read more about coconut + coconut oil in article below!
  • Almonds are high in the antioxidant vitamin E, which protects cell membranes from damage; preventing disease, inflammation, muscle soreness, and keeping skin glowing preventing wrinkles
  • Ginger is well known for its powers of healing indigestion and migraine headaches. Ginger also has potent anti-inflammatory properties
  • Millet is a whole grain, a complex carbohydrate helping to maintain stable energy levels throughout the day. It also has protein, fiber, vitamins, and minerals
  • Walnuts contain the essential omega-3 fatty acids, which convert to the most abundant fatty acid in our brains, DHA. Omega-3s in the diet improve focus and cognitive function, and they have also been shown to decrease inflammation leading to heart disease.
  • Raw pumpkin seeds are a fabulous source of minerals like zinc, which is important for immune system function as well as formation of proteins and DNA. Pumpkin seeds also have vitamins like the antioxidant vitamin E mentioned previously.
  • Dark chocolate contains flavonoids, which are part of a group of antioxidants known as polyphenols. These flavonoids may decrease oxidation (damage) from LDL cholesterol and lower blood pressure. Also, chocolate contains many minerals like calcium, magnesium, iron, and potassium

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*Coconut Oil Info:

“Few foods have been at once as maligned and acclaimed as coconut oil. Because it’s the most concentrated source of saturated fat in the food supply—even higher than lard or butter—some view it as a notorious health villain. Not surprisingly, it rests atop the “avoid” column of mainstream healthy-heart-food lists.

Others view coconut oil as a fountain of youth and the greatest health discovery in decades. These advocates claim that coconut oil can provide therapeutic benefits for Alzheimer’s disease, dementia, cancer, diabetes, digestive disturbances, heart disease, high blood pressure, HIV, kidney disease, osteoporosis, overweight, Parkinson’s disease, and many other serious conditions. So what’s the truth?

Based on the available science, coconut oil is neither a menace nor a miracle food. Coconut oil should be regarded like any other oil: a concentrated food that provides a lot of calories with limited nutrients. It’s okay to use some high-quality coconut oil when preparing special-occasion treats, but as with other oils, its use should be minimized. On the other hand, whole coconut should be treated in much the same way as other high-fat plant foods—enjoyed primarily as a whole food. As such, it’s loaded with fiber, vitamin E, and healthful phytochemicals, and has powerful antimicrobial properties.

The relative health effects of coconut oil consumption remain somewhat uncertain. Some people believe that eating coconut oil does no harm because it’s cholesterol-free; others claim it’s harmful because it lacks essential fatty acids. But we can’t ignore the fact that in many parts of the world where coconut and coconut oil are the principal sources of dietary fat, the rates of chronic disease, including CAD, are low. There is one major caveat: the benefits seem to apply only when coconut products are consumed as part of a diet rich in high-fiber plant foods and lacking processed foods.

The people of the Marshall Islands provide a poignant example. The traditional Marshallese diet employed a wide variety of coconut products, which furnished an estimated 50 to 60 percent of total calories. Seventy years ago, when this diet was standard fare, diabetes was pretty much unheard of. When their indigenous diet gave way to a Western-style diet of processed foods and fatty animal products, diabetes rates escalated even though coconut products continued to be featured prominently in the diet.

Coconut oil is so often blacklisted by health-care providers mainly because approximately 87 percent of its fat is saturated. Many people imagine saturated fat as a single tyrant that clogs arteries, but different types of saturated fats exist. They contain fatty acid chains whose lengths contain from 4 to 30 carbon atoms. Depending on the length of the carbon chain, these fatty acids have very different effects on blood cholesterol levels and on health.

The most common saturated fatty acids are lauric acid, myristic acid, palmitic acid, and stearic acid. Their carbon-chain length and main food sources are:

  • lauric acid (12 carbon atoms): coconut, coconut oil, palm kernel oil
  • myristic acid (14 carbon atoms): dairy products, coconut, palm oil, palm kernel oil, nutmeg oil
  • palmitic acid (16 carbon atoms): palm oil, animal fats
  • stearic acid (18 carbon atoms): cocoa butter, mutton fat, beef fat, lard, butter

Saturated fatty acids with 12 to 16 carbon atoms increase LDL cholesterol levels, while 18-carbon stearic acid doesn’t. However, stearic acid isn’t completely off the hook; some evidence shows high intakes could adversely affect other CVD risk factors, such as lipoprotein(a) and certain clotting factors.

As it happens, approximately three-quarters of the fat in coconut oil comprises saturated fatty acids known to raise blood cholesterol levels: 15 percent is saturated fatty acids with small carbon chains (6 to 10 carbon atoms), 47 percent is lauric acid, 18 percent is myristic acid, 9 percent is palmitic acid, and 3 percent is stearic acid. Case closed?

Well, not exactly. The predominant fatty acid, lauric acid, does raise total cholesterol, but it appears to raise HDL cholesterol to an even greater extent than LDL cholesterol, favorably altering the ratio of HDL to total cholesterol. In addition, lauric acid is converted in the body into monolaurin, a powerful antiviral, antifungal, and antiseptic compound—and coconut oil is among the richest food sources of lauric acid. There’s also evidence that coconut products have anti-inflammatory and antioxidant activity. However, the compounds responsible (which include a variety of phytochemicals, such as phenolic acids) are largely eliminated when coconut oil is refined.”

– See more at: http://plantbaseddietitian.com/coconut-oil-menace-or-miracle/#sthash.ld9rrM3w.dpuf