First of all, I am so honored to have met Steph from Steph’s Plate! She is such a doll you must watch her videos and get inspired on IG. Secondly, True Bistro is one of the most classy vegan restaurants I have ever been to. It is definitely swanky enough for impressing a date, yet not intimidatingly so. Their lunch menu offers brunch options of waffles, crepes, tofu scrambles, as well as classic sandwiches with burgers, salads, and they feature incredible sweets like local FoMu ice cream and fresh cinnamon buns.
Steph ordered the crepes with FoMu lavender ice cream and blueberry compote, I went for the more savory mushroom and red pepper tofu scramble with fresh home fries, salad, and a side of their smokey mac and cheese. Steph’s crepes were incredible. They didn’t, you know, “taste vegan” at all! It was so good, like an incredible dessert to me! My scramble had such a refined savory flavor profile, I was really impressed. It didn’t taste like eggs necessarily but the combo of herbs and veggies were brilliant- so delicious. The mac and cheese I actually got to take home for my sister (the cheese lover). It had a LOT of smokey flavor, almost sausage-y. Anyone who enjoys those smokey tones would adore it. Can’t wait to try the waffles and I must go for dinner!
4 Reasons: Try A Vegan Restaurant:
1. Plant Foods In Your Diet
A whole foods plant based diet has been shown to be the most effective at preventing and reversing disease. According to the USDA’s Scientific Report of the 2015 Dietary Guidelines:
2. Environmental Impact
It is without a doubt that eating more plant based meals is more sustainable for the long term and environmentally friendly. As described in the USDA’s Scientific Report, and watch Dr. Michael Gregor’s Video:
3. Prevent Heart Disease and Cancer
Saturated fat and cholesterol are well known for their association with causing the leading causes of death: heart disease and cancer. Fortunately, plant based diets high in whole foods with fiber containing grain products, fruits, and vegetables, can significantly reduce the risk of cancer and heart disease.
4. Get Inspired
Once you find out how delicious plant foods can really be, you are much more likely to want to get in the kitchen and start cooking! Keep trying more restaurants and dishes, and before you know it, every meal will be whole foods, plant based, and simply divine.
Saving money on a vegan diet is simple, as long as you’re willing to eat simply, haha. Every day is different and variety and adequate hydration are important. It doesn’t matter what I eat, what matters is what you eat and what makes you feel good. Just because I eat this way doesn’t mean you have to to be healthy. (I happened to get 3 boxes of bananas for free and feel great eating them!) The nutrient breakdown of this day will be on my blog to see what vitamins and minerals are lacking. I recommend that you log your food every so often to see what vitamins and minerals you might be low in so that you can research what foods contain those nutrients and begin incorporating more of those foods in your balanced vegan diet.
Today, I am definitely vegan for the animals after seeing a cute kitty smeared on the side of the road. Hope he didn’t know what hit him, unlike all the mass produced animals for food these days. I hate to be a vegan pusher, but I really can’t stand to see people supporting that business, it breaks my heart.
According to supertracker.com. I color coded green = good, yellow=warning to look out for, and red = do something about this! warning: these recommended values are based on a 2200 calorie diet and I wasn’t that hungry today so I only ate 2045 calories. I am sure I would have met pretty much everything based on a 2000 calorie recommendation. Had I eaten more calories – I would have had higher numbers. Kapeesh!?
Vitamin B12: I take a supplement and normally like to drink fortified hemp milk that has B12 in it (I ran out).
Vitamin D: Sunshine baby! I spend at least 30 minutes in the sun everyday exercising, or just sitting, haha 🙂
% Protein: This is up for debate considering I clearly consumed plenty of protein. I am only 1% low as well, 10% is recommended and I ate 9% of my diet from protein. Should have eaten a few more lentils, huh!
% Carbohydrate and % Total Fat: Clearly I ate a high carb diet today. I feel good and energized eating mostly carbs and have noticed though documenting food in the past that a higher fat percentage for me makes me sleepy. I used to enjoy peanut butter sandwiches and handfuls of nuts but I honestly noticed they slowed me down a lot, both in my digestive tract and just throughout my day. So, this is a personal thing, but just shows it wouldn’t hurt me to consume less calories from carbohydrates and more from fat.
Linoleic Acid: This is a very important essential fatty acid that is necessary for formation of hormones, brain function, and cell membrane stability. It is great for me to see how my high carb diet is effecting my intake of essential fatty acids. Looks like I need my hemp milk!
Calcium: Also a little up for debate, it has been questioned whether clean eating vegans really need that much calcium since fruits and vegetables have been shown to increase the absorption and utilization of calcium. However, this tells me I could stand to of course eat my fortified hemp milk that I love (the chocolate version is SO GOOD!), as well as more okra, figs, broccoli, almonds, collards, and kale in my diet to get some more calcium. Calcium is in lots of plant foods, even oranges!
Iron: I was a little low in iron today, 16/18mg. Lentils and greens and beans are great sources of iron. This worries me a little because plant based iron (non-heme iron) is less readily absorbed than iron from animal products (heme iron). To absorb it better, it is necessary to combine it with a source of vitamin C like red bell peppers, lemon juice, oranges or tomatoes. Last time I got my blood checked I had more iron than my doctor, so I am not too concerned about it.
Selenium: a little low 46/55. I like to eat brown rice which is a decent source for me, (1 cup has 19 micro grams) also brazil nuts are high in selenium and I like to eat a couple of those once in a while when I get a few from the bulk section at Sprouts.
Vitamin E: This should definitely be higher. I usually eat more greens, (5 cups of spinach has 6mg vitamin E) I am running low so I am trying to make my last bunch last me for the next two days. Greens are a great source of the essential cell membrane saving fat soluble vitamin antioxidant vitamin E! I could stand to eat a few more sunflower seeds and almonds too. Even fruit has vitamin E, 1 ripe mango has 2mg.
Choline: Pinto beans (which I have been loving lately) are high in choline, as well as soy products like soy milk and tempeh, also quinoa, broccoli, and green peas, even oranges, bananas and dates have choline. I should try some tempeh next week to get some variety 🙂
There you have it! Hope this helps, and I hope you do the same once in a while to make sure you are on track! Not to get obsessive! I don’t record what I eat everyday! Very rarely do I actually measure out my food unless I am doing something like this. There are lots of sites out there these days, I use http://www.supertracker.com because that is the USDA’s website affiliated with RDs. I like http://www.loseit.com and http://www.cronometer.com and http://www.myfitnesspal.com as well. Let me know if there’s anything I can do for you.
Does anyone out there love ice cream as much as I do?? I used to work at an ice cream shop, and boy was a feeling like CRAP. This is ice cream that makes me feel AMAZING and it does not compromise taste for health. It is sweet, smooth, thick and creamy and can be made the way you like with whatever animal free ingredients you have. Feel high on life all day eating ice cream for breakfast, and reap the benefits of all the cell and DNA protecting antioxidants, phytochemicals, and anti-inflammatory properties.
Serves 1: ~336 Calories
Uses food processor or high speed blender.
Easy, takes about 5 minutes.
Prep: Freeze 2 ripe bananas for 6 hours or overnight
Recipe: Shamrock Shake Soft Serve! This is way too thick and creamy to fit through a straw! Mmm.. Made homemade ice cream before? Growing up, my family had an ice cream maker and we would make it all the time. White sugar, heavy cream, takes about a half hour in the freezer bowl. This is so healthy, so quick, and it barely costs anything. Much more delicious alternative to a shamrock shake too.
Make sure bananas are ripe and peeled before you freeze them
Chop chocolate chips
Wash, de-stem kale
Measure ingredients roughly
You will need…
5 frozen bananas
7 fresh kale leaves
7 fresh mint leaves
a dash of vanilla
¾ cup vegan chocolate chips
Peel and freeze bananas
Bananas: Make sure you wait until they are spotted brown, you absorb more nutrients and get a sweeter banana!
Potassium: essential for maintaining proper heart function and regulating normal blood pressure
Vitamin B6: important for amino acid metabolism
Vitamin C: antioxidant, boosts your immune system
Fiber: great for digestion helps regularity and fullness
Reduce Stress: they are high in the amino acid tryptophan, which converts into the feel good neurotransmitter serotonin in your brain
Hangover cure: because alcohol depletes nutrients like potassium and bananas help to replenish that
Kale and greens goes in the food processor or blender first! Then bananas on top of greens
Kale: wash, dry, and de-stem before adding to the food processor.
Fiber- regularity and satiety. GI health, fullness
Calcium- Connie Weaver’s study 9/11 subjects better available calcium from kale!
Vitamin E – fat soluble antioxidant
Vitamin K – blood health
Process until smooth, adding water or non-dairy milk as necessary or desired
Fold in chopped chocolate chips
Chocolate: Cacao powder has beneficial antioxidants and iron!
Last week’s Raw Vegan Desserts Demo was so much fun! These demos are getting less and less nerve-racking :). I am so lucky to have the opportunity to share how delicious and easy healthy food really can be!
Have fun making these recipes! And have even more fun eating them! And have THE MOST fun thriving afterwards ❤
Black Forest Cherry Brownie Bites
Food processor- S blade
2 cups walnuts (preferably, soaked and dehydrated- however there is a law that it is illegal to sell raw nuts made in the US- they are all pasteurized. Imported may be raw though)
6-7 dates pitted and packed (I used an 8 ounce bag of coconut date rolls, I think there were 7 in there)
1 tsp cherry extract
6 Tbs cacao or carob powder
3 Tbs water (if necessary- I didn’t use any water)
Process until smooth- delicious walnut butter can be made using simply walnuts in a food processor. Just be patient- it turns super creamy! Feel free to add dates or your favorite sweetener for sweetener, or a little salt. The oils really come out and the brownie bites get super squishy and buttery!
¼ cup dried cherries mixed in after blending
¼ cup chopped walnuts mixed in after blending
After mixing in nuts and dried cherries, scoop about a tablespoon of brownie dough into mini muffin tins and let chill in the refrigerator for at least 20 minutes. The walnut butter congeals when you let it chill.
Mango Nice Cream
High speed blender (like Vitamix or Ninja), or a food processor S blade (if using food processor, will take longer and definitely add a little water or let thaw out a little- might make soft serve, but still delicious!)
3 ripe, peeled, and frozen bananas, chunked into fourths
1 cup thawed frozen mango chunks (throw your frozen fruit in the fridge, nom nom nom!)
Blend until smooth and creamy.
I love brownies and ice cream separately, but I like them together even better!
Ohhh the decadence isn’t over yet…
Makes appx. 15, use a food processor S blade:
4 cups sun-dried coconut
1/2 cup raisin (soaked if available)
1 cup coconut date rolls or medjool dates
3/4 cup apricot soaked
1/4 Tbl sea salt
1/8 cup distilled water (depending on how much soaked dried fruit
1. Blend coconut in food processor until very fine/ oily/ sweet. (this may take longer than you think! Let it blend until super smooth, about a full 1-2 minutes)
2. Blend (appx. 30 seconds- 1st pulse 5-6 times) all other ingredients
3. Using cooking scoop, make balls and roll in dried coconut
4. chill and enjoy!
Brownie Chunk Chocolate Soft Serve
Food processor S blade
2 cups walnut
1 cups (about 7) dates
about 1/3 cup cacao powder
Blend until super smooth and spread onto a pan or roll into balls and freeze. After about 20-30 minutes or more, chop into itty bitty brownie chunk pieces.
Chocolate Soft Serve:
Food processor S blade
3 ripe, peeled, frozen bananas, chunked into fourths
2-3 Tbs unsweetened almond milk (or homemade almond milk, or just throw in some soaked nuts, or just water! 🙂 )
2-3 Tbs cacao powder (depending how chocolatey you like it!)
vegan chocolate chips or MY BROWNIE CHUNKS! NOM!!
Blend everything except brownie chunks until smooth and fold in brownie chunks! Top with fresh berries, yuum.
Gotta love coconut macaroons and brownie chunk chocolate soft serve separately… but together- simply heaven. sweet little love pies. I don’t think I have to tell you to enjoy this one… but do be sure to savor. xoxo
is the least oxidized and fermented non-herbal tea, so it contains the most antioxidants
contains a nice amount of caffeine (less than coffee or black tea, more than herbal tea)
is used traditionally in Chinese medicine to help with immune function, brain cell protection, blood sugar regulation, metabolism, aging, blood pressure, and many other health issues
Ginger is so warm, aromatic, enlightening, and soothing. The health benefits to ginger are also endless as well.
is a powerful digestive aid: In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract), also helps with nausea (hence the ginger ale mom and dad gave you when you had an upset tummy)
I sent my sister (who has Ulcerative Colitis) this interesting study with ginger and inflammation of the colon:
The study was published in the journal Cancer Prevention Research.
Experts say that inflammation of the colon is a precursor to colon cancer. Co-researcher Suzanna M. Zick, N.D., M.P.H., explained that by reducing inflammation in the colon a person reduces their risk of developing colon cancer.
Zick said “We need to apply the same rigor to the sorts of questions about the effect of ginger root that we apply to other clinical trial research. Interest in this is only going to increase as people look for ways to prevent cancer that are nontoxic, and improve their quality of life in a cost-effective way.”
helps too sooth migraines
warms from the inside out
boosts the immune system
clears the sinuses (great to make tea out of if you have a stuffy nose!
3 ripe peeled and frozen bananas (freeze for at least 6 hours)
1/2 cup frozen mango chunks
water as needed to not break your blender or food processor
1. Using a food processor S blade, or high power blender, put in the ginger, hemp seeds, and mango chunks 2. Sprinkle in the green tea powder I like to put this in the middle so it doesn’t get stuck to the bottom of the container, but no biggie 3. Break up bananas into fourths and throw in container 4. Blend until smooth 5. Take a lick and you are a genius!
You will need: food processor with S blade, a strainer, a bowl
just over a cup of persimmon pulp
4 frozen bananas
2 pears (optional for fun cone! :P)
First, get your persimmon pulp by mashing the persimmons with a spoon through a strainer. Next, cut your bananas into chunks and process them until smooth and creamy. Fold persimmon pulp into ice cream and divulge! Optional pear cone: cut off the bottom and plop a scoop on top! Love and laugh as you eat!!
According to USDA’s SuperTracker (with pears included) :