3 Fave Soup Recipes + WHY I’M OBSESSED WITH SOUP?! | Vegan Dietitian

Why am I obsessed with soup?

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  1. Moist Cooking Method

    Fact: The way we prepare our food changes its nutrient content.  So, if you’re going to cook your food, in a soup is the best way! Cooking in water means the food can’t go over 212*F.  This is a plus because the higher the heat, the more nutrients are denatured and destroyed and the more carcinogenic properties begin to form.  With moist heat, there is now browning or charring occurring.  Also, in a soup all of the nutrients are cooked into the broth instead of drained out.  So you’re eating all of those incredible vitamins and minerals instead of pouring them down the drain with the water.

  2. Medicinal Ingredients

    Is it possible to make a whole foods plant based soup that isn’t medicinal magic?  Flavor it up with ginger, garlic, and onion,  Throw in that turmeric and black pepper and make a curry. Use all those veggies you never heard of like romanesco, leek, and lion’s mane mushroom.  The ingredients in hearty wholesome soups and stews are powerful disease prevention and reversal medicine for a calm mind and a happy healthy and long beautiful life!

  3. Variety on Variety

    Vegetable soups, bean stews, creamy squash, chili, bisque, even chilled raw soups! The possibilities are endless.  Thickening up by blending with cashews, chopping some veggies chunky, blending others, using vegetable juices for a base, maybe even coconut milk, garnishing with pumpkin seeds, or even avocado.  There are so many kinds of soups. I eat them almost daily and don’t think I’ll ever get sick of them.

  4. Easy Peasy

    Feeling lazy? Me too.  I’m down to heat up some water and throw in all my favorite veggies and spices any day. ( me everyday ) Yay soup!

  5. Underrated AF

    Soup is a great option.  Sure, if you get it in a can it can have some extra sodium look for less than 300mg of sodium per serving or find “no salt added” or “low sodium” options and maybe if you get them at a restaurant they’ll have some oil, but overall, whole foods plant based soups and soups are an incredible option not to be overlooked.  Please try making at LEAST one of these recipes this winter!

THE RECIPES

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1. TOMATO BISQUE

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Serves: 4

adapted from http://www.DrFuhrman.com

Ingredients:

  • 3 cups carrot juice (3 pounds of carrots, juiced, or put 2-4 carrots chopped in a blender with enough water to reach 3 cups and blend until smooth) (they sell carrot juice at whole foods and trader joe’s)
  • 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton chopped tomatoes
  • 1/4 cup unsalted, unsulfured dried tomatoes, chopped
  • 2 celery stalks, chopped
  • 1 small onion, chopped
  • 1 leek, chopped
  • 1 large shallot, chopped
  • 3 cloves garlic, chopped
  • 2 tablespoons no-salt herb seasoning blend, adjusted to taste
  • 1 teaspoon dried thyme, crumbled
  • 1/2 cup raw cashews
  • 1/4 cup chopped fresh basil
  • 5 ounces spinach or baby kale

Instructions:

  1. In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes.
  2. Remove 2 cups of the vegetables with a slotted spoon and set aside.
  3. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth.
  4. Return the pureed soup along with the reserved vegetables to the pot.
  5. Stir in the basil and spinach and heat until spinach is wilted

2. MAMA’S CHILI

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  • 2 Tbsp water for sautéing + some nearby
  • 1 1/2 cups chopped yellow onions (learn to chop an onion)
  • 1 cup chopped red bell pepper
  • 2 Tbsp minced garlic
  • 1 medium zucchini, stem ends trimmed and cut into small dice
  • 2 cups corn kernels (we used frozen)
  • 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean, and cubed
  • 2 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp cayenne
  • 2 14.5oz cans of diced tomatoes (Muir Glen Fire Roasted – No Salt Added)
  • 3 cups canned black beans (drained and rinsed)
  • 1 15oz can tomato sauce
  • 1 cup low sodium vegetable broth/stock
  • diced avocado and chopped green onion, garnish
  1. In a large pot, heat the oil over medium-high heat.  Add the onions, bell peppers, and garlic, stirring until soft, about 3 minutes.
  2. Add zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.
  3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, about 30 seconds.
  4. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil.
  5. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
  6. Remove from heat and adjust seasoning to taste.

3. THE HERO POT

  • A large pot
  • 1 red onion
  • 2 garlic cloves
  • 1 small chunk of ginger
  • 1 tbsp ground or fresh turmeric
  • 1 sweet potato
  • 1 cup red lentils
  • ~6 cups filtered water
  • ~1/2 cup broccoli
  • ~1/2 cup celery
  • ~1/2 cup mushrooms
  • ~1/2 cup peas
  • Lime and avocado to garnish
  1. Prep ingredients: chop vegetables, mince garlic + ginger
  2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
  3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
  4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
  5. Take your superhero medicine 😛

enjoy ❤

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Two Quick, Easy, Vegan, + Gluten Free Bean Pasta Recipes: Prescription Pesto + Sesame Ginger Sauce

Who doesn’t Love pasta? Yes, love with a capital “L”.  For these recipes I used banza pasta made from chickpeas.  Bean pasta is awesome! It is super high in nutrients like iron and beneficial fiber. Plus it is loaded with protein. It’s gluten free and only takes 7-8 minutes to cook. Obsessed. I particularly like the Banza brand because it looks just like regular pasta and has a really nice consistency.  Some bean pastas that I have tried are a little mealy and chalky, this brand is nice and noodle-y.  I don’t know how else to describe it 😛 Hope you enjoy these recipes! xo

Purchase Your Box Of BANZA Here:

Banza Chickpea Pasta, Variety Case, Shells/Elbows/Penne/Rotini (Pack of 6)

Sesame Ginger Pasta + Veggies

Mmmm when I had this recipe the first time I could have sworn it had peanut butter and sugar in it with its gingery garlic creamy deliciousness.  Its just sesame seeds and dates!? What!? So simple and I can assure you this recipe will not disappoint!

Adapted from Dr. Joel Fuhrman’s Quick and Easy Chilled Sesame Noodles

Serves 6

Ingredients:

  • 8 ounces bean pasta, cooked according to package directions, rinsed under cold water, and drained
  • 1 pound fresh or frozen broccoli florets, steamed
  • 1 pound mushrooms, chopped + steamed (or use another pound of broccoli or any other vegetable you love!)
  • 1 large red bell pepper
  • 6 scallions thinly sliced

For the Sauce

  • 1/4 cup unhulled sesame seeds, lightly pan toasted
  • 1 cup water
  • 2-3 tablespoons raw almonds or cashews (preferably soaked / sprouted)
  • 7 medjool dates or 13-14 regular dates (like deglet noor), pitted
  • 1/2 tablespoon minced ginger
  • 3-4 cloves garlic, peeled
  • 1/4 teaspoon red pepper flakes, or to taste
  • 3 tablespoons lime juice (or rice vinegar / apple cider vinegar)

Steps

  1. In a high speed blender, puree all the sauce ingredients until smooth
  2. In a large bowl, toss the cooked pasta, bell pepper, scallion, steamed broccoli, and veggies with the sauce until thoroughly coated.
  3. Divide among 6 plates and serve immediately or refrigerate until ready to use.

Prescription Pesto

Yaaas pesto :-P. This recipe has got all the medicine in it, and TBH: there is nothing I crave more. This pesto is BOMB. Don’t be fooled by the word, “medicine.” Back in the day when you used to plug your nose to get the stuff down.  This powerful pesto has got the most potent DNA protecting and disease reversing foods like greens, turmeric, beans, walnuts, and garlic.  And this medicine, baby.  Just can’t get enoughhh yuuuuuuuuuuuuummmmmmmmmmm!!!!!!!!!!!!!!!!!!!!!!

Adapted from Dr. Michael Greger‘s Eight Check-Mark Pesto

Serves 4

Ingredients:

  • 1 bunch (or about 2 cups) fresh basil
  • 1/4 cup raw or sprouted walnuts
  • 2-3 cloves fresh garlic
  • 1/4 of a peeled lemon
  • zest of 1/2 of a lemon
  • 1/4 teaspoon turmeric powder
  • 1/4 cup canned pinto beans (I recommend no salt added like Eden’s Organic)
  • 1/4 cup liquid from canned beans or water
  • 1 tablespoon sweet white miso (equal to or less than 270mg sodium / serving)
  • Pepper to taste

Combine all ingredients in a food processor.  Blend until smooth. Scoop onto a cup and a half of cooked bean pasta.

My Favorite Oil-Free Salad Dressing / Kale Stone Fruit Salad Video

Look no further for your bomb-@$$ salad! This baby is so good. And medicinal. Here are just 5 reasons why this salad needs to GET IN YOUR BELLY:

1. Vitamin C + Iron Combo

Vitamin C is needed for peak absorption of plant based iron.  So the vitamin C from the orange and lime in the dressing combined with all of these iron packed greens?! Watch out world, you’re blood is builllttt!

2. Bones of STEEL

Plant based sources of calcium: kale, collards, sesame seeds, oranges… they are all great sources! Throw them all together and you are left with nothing but a mineral dense delicious meal fit for a superhero.

3. Anti-inflammatory + Protein

Ginger is a powerful anti-inflammatory aid, shown to help not only with stomach issues, but migraines, arthritis, and any kind of ache or pain.  It is truly a great go-to cure all.

4. Protein + Fiber Packed

Did you know that 50% of calories from green leafys is from protein?  Plus, sesame seeds have more protein per weight than any other nut or seed.  Protein and fiber are important to turn off hunger hormones.  Plus healthy sources of fat (sesame, walnuts) help curb cravings a lot too.  So this salad will get you shredded baby. Yes, shredded.

5. Simple, Fresh, Versatile

Make this dressing with whatever ingredients you have on hand. No sesame? Use cashews or hemp instead. Or whatever seed or nut you have on hand honestly.  This is delicious with mint, basil, or dill instead of cilantro, and can be used as a dip, filling, or topping for any plant based burger, falafel ball, or, even throw a banana in and drink as a smoothie?! The sky is the limit.  Enjoy 🙂

PS: I have a few spots open for one-on-one counseling with me! Click here to schedule a free consult with me to see if I am right for you 🙂

SNICKERDOODLES + How To Bake No Flour, No Oil, No Sugar, Vegan

Growing up in a home with a perpetual aroma of freshly baked bread and an ever-replenishing plate of homemade muffins, cookies, or brownies, I could never give up milk, butter or eggs. No way. How could I? Oh, and I definitely could not ever give up muenster cheese. The divine moldy cow teet fluid suffocated in sodium and grease, in between sour dough smothered in 100% cow fat, and grilled. Divine. Delicious acne. Heavenly mood swings, bouts of depression, energy crashes, and stomachaches.

Although I am not a French trained gourmet baker, my taste buds do not lie. There are certainly ways to enjoy baking, without the harmful baggage. Here, you will learn how to make scrumptious baked goods taste the way you like, and make you feel that glowing radiant health that you deserve. What is life without energy. Only alive radiant energy in my baked goods. peace sign  

  1. Flour

“The whiter the bread, the sooner you’re dead.” ~Dr. Joel Fuhrman. Ideally, we want to transition from white flours to more wholesome flours or products.

Instead of 100% white flour, try:

  • ½ whole grain or bean flour + ½ white flour
  • Make your own oat flour: blend rolled or quick oats in the blender or food processor until flour consistency

Does what you are making really require flour? I used to think that cookies and brownies needed flour until I tried white bean snickerdoodles and black bean brownies that use beans for a base instead.

Little cholesterol and saturated fat bombs. There are lots of healthier alternatives.

The tried and true is the flax or chia egg:

1 Tbsp ground flaxseeds + 3 Tbsp water

1 Tbsp chia seeds + 3 Tbsp water

Mix until well combined and let sit until it forms a gel.

For a light and fluffy product, instead of 1 egg, try:

  1. 2 tsp baking soda + 2 Tbsp warm water
  2. 1 tsp aluminum free baking powder + 1 tsp. vinegar
  3. 1 tsp. baker’s yeast dissolved in ¼ cup warm water

Mix until well combined and gelatinous

For thick and dense products, like brownies and cookies, instead of 1 egg, try

  1. ½ cup mashed ripe banana
  2. ¼ cup unsweetened apple sauce
  3. ¼ cup canned pumpkin or squash
  4. Ener-G Egg replacer product
  5. 2 Tbsp cornstarch + 2 Tbsp water
  6. 2 Tbsp potato starch + 2 Tbsp water
  7. 2 Tbsp. instant mased potatoes
  8. 2 Tbsp cornstarch + 2 Tbsp water

Mix until well combined and gelatinous

Tip: if you need to replace just an egg white, try:

Aquafaba: Don’t pour the canned bean liquid down the drain! Aquafaba in latin means “water bean”. It is the bean water from a can or from cooking beans.

Use a hand mixer or a stand mixer to whip it up and after beating for five minutes, the liquid will start to form stiff peaks, just like egg whites. To stabilize the aquafaba, add an acid such as lemon juice, vinegar, or cream or tartar. Use ½ teaspoon of lemon juice or vinegar or ¼ teaspoon of cream of tartar for ¾ cup of bean liquid. Adding an acid is especially helpful when you are making something that will not be eaten right away as it helps the aquafaba to remain aerated.

Aquafaba in Recipes:

  • 1 tablespoon for one yolk
  • 2 tablespoons for one egg white
  • 3 tablespoons for a whole egg

Another egg white alternative:

1 Tbsp plain agar powder dissolved in 1 Tbsp water, whipped, cooled, and whipped again for each egg white.

There are lots of other egg replacements out there. Have you tried tofu scramble? For quiches and custards ¼ cup of pureed soft tofu works tremendously.

  1. Milk

For a cholesterol, hormone, and unfavorable protein-free alternative try unsweetened and unflavored varieties of plant milks. Soy, almond, and rice milks are common neutral good ones.

Instead of buttermilk, try:

  • 1 cup unsweetened soy milk + 2 Tbsp lemon juice or vinegar.

Combine ingredients in a mixing bowl and whisk until well combined and creamy. Equal to 1 cup buttermilk

  1. Butter / Oil

            Solid or liquid, animal or plant, it is still 100% fat, absorbed way too quickly, very calorie dense, and not health promoting. Usually, these are added to moisten the product. What’s fabulous about vegan baked goods, is that they do not need to be cooked all the way since the ingredients do not harbor food born illnesses like salmonella. So, they will certainly be ooey, gooey, and moist. Yet instead of doing so with butter or oil, replace with applesauce, mashed banana, or another chia egg.

  1. Sugar

            White sugar is stimulating, like a drug. It excites us and gets us addicted so we can’t stop thinking about it. After we have a hit of white sugar and our blood glucose levels spike, a crash follows. Leading to fatigue, depression, anxiety, and even headaches post-sugar hit. My recommendation? Stay away from drugs. Crack. Cocaine. White sugar. Etc.

Whole fruit is sweet enough! Dates are loaded with potassium (more potassium than bananas), fiber, and even have great iron and calcium too! Instead of sugar, blend pitted dates into your recipe. Make sure they are moist enough by soaking them in warm water for at least 15 minutes before using if they are too hard. They should be nice and mushy and combine easily.

Baking healthy vegan is the best. It’s super easy cleanup, no grease, no scrubbing, no flour everywhere. I love it. You actually feel like you did a service sharing these goodies with people too. No more giving away stomach aches and post-eating purging episodes. This is a real issue people. Now’s the time to inspire others with how delicious healthy baked goods can be! Your homework: Fail. Try and try again. I am certain you will make some incredible things. And I am certain some things won’t be the bees knees. That’s ok. Don’t let the fear of striking out keep you from playing the game. Have fun!

SNICKERDOODLES

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Makes 10-12 cookies
Equipment:
– 2 baking sheets
– parchment paper
– food processor
– oven

Ingredients:
– 1 can white beans
– 1/3 – 1/2 cup pitted dates
– 1 ripe banana
– 1 1/2 tsp cinnamon
– 1/4 cup nut butter (1 ingredient only)
– 1/2 vanilla bean or 2 tsp vanilla extract
– 1 tsp baking powder
– 1 tsp baking soda
– chopped raw walnuts to garnish

  1. Preheat oven to 350*F and line 2 baking sheets with parchment paper
  2. In a food processor with an S blade, blend all ingredients except walnuts
  3. Scoop out about 1/4 cup of dough onto parchment and using the back of a spoon or a knife, spread into a cookie shape
  4. Bake for about 15 minutes
  5. Once cookies are dry enough to get off of the parchement easily with a spatula, press walnuts into cookies and transfer to a plate or cooling rack
  6. Enjoy 😛

I would love to help you however I can.
Schedule a Consultation with me: https://app.acuityscheduling.com/schedule.php?owner=13878540

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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

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!

 

HEMP MILK RECIPE | Dietitian Approved

Ahh hemp seeds!  One of the most nutrient dense little foods out there.  With anti-inflammatory omegas, packed with protein and iron.  Look out world hemp milk is going to make a lean mean hulk outta you! 1 cup of this milk recipe has got about:

  • Calories: ~130
  • Protein: ~8 grams
  • Fat: ~9 grams (essential omega 3 and omega 6 fatty acids!)
  • Iron: 15% DV* (*daily value based on a 2000 calorie diet)
  • Fiber: 8% DV*

Ingredients:

  • 3 cups cold water
  • 1/2 cup hemp seeds
  • 1 pitted moist date
  • 1/2 tsp vanilla

Steps:

  1. Blend for 1-2 minutes on high until smooth and creamy
  2. Keep in the fridge for about a week
  3. Hug someone randomly, because you can
  4. ❤ smile.

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Vegan Brunch: True Bistro with STEPH’S PLATE + Why Try A Vegan Restaurant?

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:

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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.

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3 Easiest Favorite Healthy Lunches | Gluten Free, Vegan, Affordable

School, work, packing for kids, or just want easy healthy lunch ideas; I’ve got you covered!  Three of my favorite and most simple lunch combos. Watch this video to get the tips, snacks, and full recipes.

I base my lunches off the Physician Committee’s “Power Plate“: everymealpowerplate

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Here are the three main bowls:

1. Mexican Bowl

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Ingredients:

  • 2 cups Chopped Romaine Lettuce
  • 1/2 cup Brown Rice
  • 1/2 cup Black Beans (I like Eden’s Brand)
  • 1/2 cup Organic Corn
  • 2 Tbsp Diced Red Onion
  • 2 Tbsp Low Sodium Natural Salsa
  • 1/4 Avocado
  • 1/4 Lime, Squeezed

2. Harvest Bowl

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Ingredients:

  • 2 cups Spinach
  • 1 cup Quinoa
  • 1/2 Diced Organic Apple
  • 3-4 Tbsp Raisins
  • 2 Tbsp Chopped Red Onion
  • 1-2 Tbsp Chopped Walnuts
  • 1 tsp Maple Balsamic Dressing
  • 1/4 Lime, Squeezed

3. Italian Bowl

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Ingredients:

  • 1 cup Kale
  • 1/2 Summer Squash Spiralized
  • 3 Chopped Baby Bella Mushrooms
  • 4 Cherry Tomatoes
  • 2 Tbsp Chopped Red Onion
  • 1/2 Cup Cannellini Beans
  • 1/2 Cup Engine 2 Brand Low Sodium No Oil Tomato Sauce
  • 2 Tbsp Sunflower Seeds
  • 1/4 tsp Kelp Shaker
  • 1/2 tsp Kale Chip Shaker
  • 1 tsp Nutritional Yeast
  • 1/4 Lime, Squeezed

These can be modified with whatever whole grains, veggies, beans/legumes you’ve got on hand. Make them the way you like, and enjoy!

 

The Baked Ziti That Will Change Your Life | Vegan, Cheap, Meat Eater Approved

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Last week I had the incredible opportunity to travel to Washington DC for a plant based dietitian job interview at the Physician’s Committee for Responsible Medicine.  They had me stay at their guest house, The Baker House, with interns who are occupants there for the summer.  If you haven’t already heard of the PCRM, it is an organization whose mission is ultimately to provide evidence based expertise to save the world. You can imagine how nervous/excited this wanna-be superhero was for this interview!!!

Back to the ziti- The ladies residing at The Baker House, Sofie and Catherine, are two brilliant, friendly, open minded vegans that became my close friends insanely quickly.  Catherine has made this dish a bunch of times and raved how it is always a win. Girl- you got that right!  Pool money to make dinner and eat it together!? Of course!!! Which lead me to enjoy the dish that I am sure will get anyone to give more vegan meals a try. Thank you ladies!

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Baked Ziti That Will Change Your Life

Adapted from One Green Planet’s Recipe

Ingredients (total cost at Whole Foods: $21)

  • 1 lb ziti pasta
  • 1 24oz jar marinara sauce (we used an organic fat-free option plus some that was already open in the fridge)
  • 1 1/2 cups vegan mozzarella shreds (we used 1 bag of daiya shredded mozzarella)
  • 1 lb firm tofu, drained
  • 2 Tbsp nutritional yeast or vegan grated parmesan
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 1/2 tsp dried oregano
  • 2 tsp garlic powder
  • 1/2 cup vegan cream cheese (we used 1/2 of a container of tofutti)

Steps

  1. Boil water and cook ziti to manufacturer’s instructions and preheat oven to 425*F
  2. For ‘ricotta’: crumble tofu in a large bowl and add in nutritional yeast (or parmesan), salt, pepper, oregano, garlic powder, and cream cheese. Mix fully with a fork or large spoon.
  3. Mix the cooked pasta, most of the marinara sauce, and ricotta in a large bowl
  4. In a large baking pan, add some marinara to line the bottom, transfer the mixture in, and spread it out evenly.
  5. Top with the rest of the marinara and finally the layer of mozzarella shreds
  6. Cover the dish with foil and bake ~20 minutes, uncover, and cook for another 5-10 minutes.
  7. Eat with a side of greens and those people who actually get you and still like you! 😉 xo
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Catherine, Sofie, and I eating takeout from ‘Hip City Veg’ on the Smithsonian Steps

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The Soup Everyone is Craving- Even in the Summer

Hope you had a lovely fourth!  Unfortunately, after the stress of the RD (registered dietitian) exam (yes! I passed! 😀), I have not given myself a break and managed to get a pretty nasty cold.  My 4th consisted of a couch, good books, and the most hydrating foods I could get my hands on.  I drank lots of boxed coconut water, ate an entire watermelon, and had a few oranges, cherries, and fresh picked raspberries here and there; that is all that sounded good to me.

This is what I made myself for breakfast today:

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Thai coconut curry veg amazingness.

Was going to make a green smoothie bowl of some sort, but was craving something hot and savory.  Holy **** it hit the spot. It would be a disservice not to blog about it.

Thai Coconut Curry Soup

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Serves ~6 people. 2 ladles per serving.

Ingredients:

Keep in mind I did not measure anything. I am amazed at myself- this is truly a special moment. Perseverance and practice make progress. ! Feel it out, use what you’ve got in the fridge, and at first tread lightly with the spices and continue to add until you’ve got the mastermind punch of spice that you desire. 🙂 Throw some fun in too. Makes it taste better.

  • 2/3 box of low sodium vegetable broth
  • half of a 1lb bag of baby carrots
  • 2 cloves of garlic (used the tiny holes on the cheese grater to finely mince)
  • 1 large marble sized chunk of fresh ginger, peeled (used the tiny holes on the cheese grater to finely mince)
  • 1 can of coconut milk
  • ~1/2 tsp cayenne (you can always add more if needed)
  • ~2/3 tsp turmeric
  • ~2/3 tsp chili powder
  • 1/2 large yellow onion, diced
  • 1 large stalk of celery, roughly chopped
  • 1 boiled potato, peeled and cubed (I always have boiled potatoes in the fridge, yum!)
  • 1/4 head cauliflower, rough chop
  • 1/4 can of Eden’s black soy beans (mom meant to get black beans, w.e)
  • 4 handfuls of baby kale, roughly chopped (I am so lazy I just ripped it up with my hands)
  • fresh mint and lime to top / garnish
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The products I used

Steps: this is how I made it, I am sure there are better ways…

  1. Pour the veg broth in a med/large pot and bring to a boil with the carrots. (If you decide to substitute winter squash or sweet potato for carrot, I still recommend putting these in first to boil, as well as maybe your cubed potato if it is not pre-boiled already). This allows the carrots to cook and get soft and sweet, as well as add some flavor to the broth.
  2. While waiting for the boil, with the smallest setting on a cheese grater (or just mince), grate the garlic and ginger into the pot. Add in onions, coconut milk, and spices. Allow to boil for about 5 minutes, and turn down heat to simmer.
  3. Add in the celery, boiled potato, cauliflower, and black beans. Let simmer about 2-5 minutes.
  4. I actually put the chopped kale in my serving dish and ladled the soup on top of the kale. I don’t want my kale to lose its beautiful green color or nutrients. Definitely add that in last, after you turn off the heat.
  5. Enjoy with fresh mint and a generous squeeze of lime! Yum!

Make it your own!

I did not plan on making soup today, I simply used the random veggies I had in the fridge and things I happen to find in the cupboard.  Play with different vegetables that you might have like bell peppers, zucchini, basil, idk, mm brown rice? Go crazy with it! Nom nom! xoxo much love and good health to you and to me!!

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