Healthy AF Enchiladas + Caloric Density & Weight Loss| Vegan, Gluten Free, Oil Free, Disease Reversing Info

enchiladas

These enchiladas are by no means at all traditional.  Traditional as in white flour tortillas and cheese and meat… blegh! Sounds like a mess of weight gain, and heart disease! Time for a neeeeeew recipe.  This recipe has got kale, shrooms, quinoa, and all simple wholesome ingredients. Mmm what could possibly be more deliciously satisfying and nourishing.

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Completing my master’s and dietetic internship in South Texas where cola, taki’s, breakfast tacos, and bacon fat laden pinto beans are unfortunately staples, the statistic that 3/4 of Americans are overweight or obese made sense to me.  What’s crazy is that, a calorie dense, nutrient poor diet is actually quite common. Even where I live now in Los Angeles, California.  I have a couple of clients who, prior to working with me, had never chopped a vegetable before.  Gawd. I love my job.  And these enchiladas.  They’re not insanely overly stimulatingly like oh my gawd so f***ing good (if you’re comparing to something thats been salted, oiled, idk.. fried and oober processed) . Recalibrate your taste buds. And these will knock your socks off. 😛

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Healthy AF Enchiladas

Adapted from Food52’s Wintry Mushroom Enchiladas

The Homemade Saucy Sauce 

  • tablespoon water
  • cup onion, diced
  • 3 sun-dried tomatoes
  • cloves garlic, minced
  • 1/2 tablespoon chili powder
  • teaspoon ground cumin
  • 1/2-1 tsp dried thyme
  • 14 oz can diced tomatoes (I like the Fire Roasted diced tomatoes from Muir Glen – no salt added)
  • teaspoon maple syrup (optional)

The Enchiladas

  • 2 cloves garlic, minced
  • small yellow onion, chopped
  • 3/4 pound baby bella or button mushrooms, chopped
  • 1/2 cup diced jalapeño peppers (or for V mild version, use poblanos
  • cups kale, chopped
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon sea salt (or to taste)
  • 1 1/2 cups cooked black beans
  • 1 1/2 cups cooked quinoa
  • 1 1/2 cups corn kernels
  • 10 6-inch organic corn tortillas (I used masienda brand – just corn, lime, water)
  • 1/2 cup chopped cilantro
  • avocado on avocado on avocado

Steps:

  1. To make the enchilada sauce, heat water in a medium skillet or pot. Saute onion and garlic for 3-5 minutes
  2. Add the chili powder, cumin, thyme, tomatoes, and maple syrup
  3. Transfer sauce to a blender or food processor, and blend till smooth. Add a little water to adjust the consistency as you wish. Set sauce aside till you’re ready to use.
  4. Preheat oven to 350 degrees.
  5. In a large pot over medium heat, heat 1 tbsp water (have some handy to add if burns off). Saute onion and garlic till onion is translucent. Add mushrooms and cook until liquid has been released and evaporated.
  6. Add the chilis to the pot and give them a stir. Add the kale and allow it to wilt slightly. Add the cumin, sea salt (optional), black beans, corn, and quinoa. Continue heating mixture until it’s completely warm and well mixed.
  7. In the bottom of a casserole dish, spread a thin layer of the enchilada sauce. Place about a quarter cup mushroom and quinoa mixture in the center of a tortilla. Roll the tortilla up and place it into the dish. Repeat with the remaining tortillas. Cover them all with a layer of enchilada sauce and bake for 25 minutes. Top the enchiladas with chopped cilantro, avocado, and pumpkin seeds, and idk. More corn because noooom!!!
  8. Also, squeeze a lime on there and, call me crazy, but I put a little cinnamon on mine and it was off the charts

So.. why is this recipe so generally disease reversing?

  1. No Salt: although 0 calories, it is a super processed white powder (aka crack cocaine) that causes responses in the brain to make us not only want to eat more, but that makes wholesome food taste less flavorful.  Cut the salt, and all of a sudden, celery, cilantro, avocado and lime dance on your tongue like a tap dancer in times square.  Flavors so very exciting, no white powder added.  Plus plus, high sodium intake has been shown to decrease calcium absorption / utilization. That ain’t good!!! Also also. Sodium is important. This is different than salt. Naturally occurring sodium is sufficiently found in wholesome plant foods like the veggies I mentioned a second ago.  No stimulants needed.  Excess sodium causes water retention, causing blood volume to increase, leading to high blood pressure, strokes, heart disease, etc.
  2. No Oil: Talk about caloric density. Not many foods are more calories per pound than oil… are any foods more calorie per pound??  Just a tiny bit of oil adds a lot of calories with not much benefit.  All it really does is make you eat more calories than you’re designed to eat plus make you want to eat more. The fat from the avocado and pumpkin seeds is fantastic. You got fiber and zinc and fresh phytochemicals and antioxidants.  Avocado oil and pumpkin oil?? Mmm I’ll pass.
  3. Nutrient Dense: Self explanatory.  Every calorie is full of nutrition.  Helping you to feel calm, balanced, satisfied, energized, clear headed.. not to mention beautiful bowel movements. Which is actually a huge fricken deal these days.  If there’s a magazine rack in your bathroom… call me!!! You need help!!!
  4. Intact Grains: Ok, obvi the tortillas are made of corn flour, which is not intact. The quinoa tho- that’s good stuff.  And the tortillas I used were just 3 ingredients: non-gmo corn, lime, and water.  That’s all you need. No gums, oils, preservatives, or fortified etc etc. Keep it simple.  The more whole the better.
  5. Beans: Resistant starch is liiife.  Did you know that resistant starch in beans actually decreases the glycemic load of your next meal?  Also, beans are such great sources of protein, iron, fiber. Eating them has been shown to help decrease risk of so many diseases and cancers.  If you’re afraid of fartiness. Don’t fret.  The resistant starches may take a couple of weeks for your gut to adjust to.  Start with a little bit like 1/4 cup a day for a week and work your way up to ~1-3 cups or so / day.  A healthy gut can process beans just fine.  Little to no fartiness.  If you’re used to eating a V low fiber diet. Warn your friends and family your increasing ahead of time hahaha.
  6. Greens: The most nutrition per pound possible.  Everything you need. Just amazingness.
  7. Mushrooms: Should be eaten cooked. Mushrooms help decrease excess estrogen that may cause breast cancer- very well targeted, doesn’t cause low estrogen if you are healthy. Also, mushrooms contain lectins (ABLs) that recognize cancer cells and prevent them from growing and dividing. Also also, mushrooms upregulate IgA antibody secretion, helping the immune system. Also also also, they have beta glucans which also boost immune function. PLUS they make their own vitamin D if exposed to the sun!! Honestly. All plants are amazing. I just don’t have all day to tell you every magical component of everything gawd!
  8. Onions: Eaten raw the allinaise enzyme is active and is potent cancer fighter. Onions also help to blunt blood sugar spikes. Onions and garlic are antimicrobial and help the immune system to fight viruses and fend against cancers. Scallions are great too.
  9. Healthy Fat: Includes fiber 🙂 Necessary for healthy hormones, satiety, clarity, and overall optimal health. It doesn’t take much though.  A little dab will do you.
  10. Peace of mind: Honestly, of course.  A favorable health destiny is priceless. HOWEVER I say “generally” disease reversing because I do have clients with eating disorders, amenorrhea, and anemia, and athletes who aren’t getting in enough calories and wasting away, or frail adults, etc. Who, it is healthier for them to eat more refined foods. More calorically dense foods. More stimulating foods.  These recommendations are for the general average American looking to lose weight, lower their cholesterol, blood pressure, have regular bowel movements, and reverse type 2 diabetes. Have your healthy AF enchiladas, and your vegan cookies too maybe. Ok? All depends on your goals and what you, you beautiful individual, need.

That is all. xoxo

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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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The Hero Pot | Lentil Vegetable Healing Soup

Split red lentils cook in just 10 minutes and are an awesome source of iron, protein, fiber, and disease fighting properties. And to me, they almost take like cheese! Ugh so GOOD!  I make a different version of this soup at least every week lately.  Broccoli and onions one day.  Zucchini and mushrooms another.  The ginger, turmeric though.  So divine.  Give this a try!

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

 

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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Best Chili I Ever Ate, And It Was Vegan.

When I come home from school, mom knows I’ll be asking for her chili and cornbread.  Yesterday, I had fun helping her make it.  When my dad got home from work, he started stirring the pot, too.  A memory I will never forget. A bowl of chili is more than a bowl of chili, it is comfort, love, and a healthy meal for strength and vitality. Enjoy ❤

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Mom’s Vegan Chili

Level: Easy Prep: 25 minutes Cook: 30 minutes Serves: 6-8 servings,

Adapted from Emeril Lagasse’s Vegetarian Chili

Equipment:

  • Large Pot
  • Stovetop
  • Large Knife and Large Cutting Board (or use the food processor S blade for quicker rough chop)
  • Spoon

Ingredients: Feel free to chop as finely or as roughly as you prefer.  I like big chunks of mushrooms and veggies, but a more fine chop will give a delicious meaty texture as well.

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  • 2 Tbsp vegetable oil (we used safflower)
  • 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

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Steps:

  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.

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Rough Nutrient Estimate Per Serving (Based on 6 Servings):

  • 311 Calories
  • 7g Fat
  • 13g Protein
  • 51g Carbohydrate
  • 12g Fiber
  • 0g Cholesterol

Mom’s Incredible Cornbread

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Ingredients:

  • 1 C all purpose flour
  • 1 C cornmeal
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 C sugar
  • <1/2 C oil
  • 3/4 C non-dairy milk
  • 3 Tbsp apple sauce
  • 1 tsp vanilla
  • 1/4-1/2 tsp fine grated lemon zest

Steps:

  1. Preheat oven to 400 degrees F and spray 8 x 8 inch square pan
  2. Combine and mix dry ingredients and wet ingredients in separate bowls
  3. Fold wet into dry ingredients (do not over-mix, mixing flour too much with wet ingredients will create proteins that will form a tough product)
  4. Pour into 8 x 8 inch pan and sprinkle a little sugar over the top
  5. Bake for about 18 minutes or until desired texture. No worries about undercooked eggs. Share with those you love most ❤ 🙂
Vegan Chili
Portions: 7

Food GroupsAmount Per PortionGrains0 ounce(s)Whole Grains0 ounce(s)Refined Grains0 ounce(s)Vegetables4¼ cup(s)Dark Green0 cup(s)Red & Orange1 cup(s)Beans & Peas1¾ cup(s)Starchy¼ cup(s)Other1¼ cup(s)Fruits0 cup(s)Fruit Juice0 cup(s)Whole Fruit0 cup(s)Dairy0 cup(s)Milk & Yogurt0 cup(s)Cheese0 cup(s)Protein Foods0 ounce(s)Seafood0 ounce(s)Meat, Poultry & Eggs0 ounce(s)Nuts, Seeds & Soy0 ounce(s)Oils1 teaspoonLimitsAmount Per PortionTotal Calories232 CaloriesEmpty Calories*38 CaloriesSolid Fats22 CaloriesAdded Sugars16 Calories*Calories from food components such as added sugars and solid fats that provide little nutritional value.Empty Calories are part of Total Calories.NutrientsAmount Per PortionProtein10 gCarbohydrate38 gDietary Fiber10 gTotal Sugars14 gAdded Sugars4 gTotal Fat6 gSaturated Fat1 gMonounsaturated Fat 1 gPolyunsaturated Fat3 gLinoleic Acid1 gα-Linolenic Acid0.1 gOmega 3 – EPA0 mgOmega 3 – DHA0 mgCholesterol1 mgMineralsAmount Per PortionCalcium98 mgPotassium1158 mgSodium255 mgCopper509 µgIron4 mgMagnesium78 mgPhosphorus256 mgSelenium14 µgZinc1 mgVitaminsAmount Per PortionVitamin A67 µg RAEVitamin B60.6 mgVitamin B120.0 µgVitamin C52 mgVitamin D6 µgVitamin E3 mg ATVitamin K23 µgFolate122 µg DFEThiamin0.3 mgRiboflavin0.4 mgNiacin8 mgCholine63 mg

www.SuperTracker.usda.gov

 

 

 

15 Habits For The New Year: Resolutions To Live By

Habits are everything. Let’s make a list of the habits we are proud of and a list of the habits we are not so proud of. This year, continue to build those constructive actions that make you happy. Here, you will find inspiration for good habits to make, and how to work on them.


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1.    Wake up with an intention -Will it be gratitude and happiness or complaining and dismay today? The choice is yours. Make the decision, and set an intention to stick to. Make it a habit to wake up like this.

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2.    Spend time with loved ones – Let’s put an end to the habit of blowing people off for work.  Love and love and nothing else, is all we need. Workaholics (like myself) are prone to opting out of quality time. This year, put love on top.

3.    Have Fun – What do you absolutely LOVE to do? Are you doing it? Like, ever? Well, you should be! This life is too short to not do what makes us happy. Get in the habit of committing some time to fuel your fun. Trust me, it’ll make it easier to focus in the long run.

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4.    Turn around the negativity – Beautiful people are having complainy conversations these days, so let’s put an end to it. Next time someone complains to you, it is important to be empathetic, yes, but it is also important to recognize the good in life. Try not to let the complainers bring you down. Even worse is negative self-talk. We are all guilty of telling ourselves we suck now and then. Let’s consciously make it a habit to notice the negativity and turn it around.

Check out the full article here!

Deadly Decadent Slimming Black Bean Brownies

I know, Black Bean Brownies?! EW Right?! I was honestly really nervous about these but they ended up being WAY BETTER than ANY BROWNIE EVER!

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I just had an incredible gluten free vegan dinner date with three of the sweetest dietetics students!  They LOVED these brownies that Chef AJ inspired me to make.  Want delicious food that you can eat eat eat and still be slim and feel amazing after? Well Chef AJ and Registered Dietitian Julieanna Hever have got the recipes you need! These are so decadent and moist.  I recommend serving with cold banana nice cream.  Fresh brownies out the oven, fresh frozen bananas on top. OOoo baby you gotta try this!!

blackbeanbrownies These brownies are REAL FOOD! None of this refined flours, sugars or oils making you go crazy.  These are virtually fat free with a great source of omega-3 essential fatty acids from the flax.  I love the stable blood sugar keeping me fueled with carbs that are mixed with vitamins, minerals, and fiber.  Black beans- great source of protein and iron. Oatmeal is basically the cholesterol sucker.  Dates- the potassium and fiber filled candy.  And antioxidant rich cocoa?!  Heck- I’ll eat the whole &^%^& pan!!!

Unprocessed Black Bean Brownies and Chocolate Soft Serve– gluten free, sugar free, dairy free, flour free, almost fat-free, nutrient dense ❤

Ingredients:

  • 1 can black beans (drained)
  • 1 1/2 cup dates, pitted
  • 1/2 cup cacao or carob powder
  • 2 Tbs flax ground
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tbs vanilla
  • 3/4 cup quick oats
  • optional: 1/3 cup vegan gluten free chocolate or carob chips, or chopped nuts!

Steps:

(I just threw all of the ingredients into my friends Ninja food processor, but I’m sure doing it this way would work well to ensure smoothness)

  1. Grind oatmeal in a food processor until smooth
  2. Add dates and black beans until smooth, adding in water or non-dairy milk if necessary to create a smooth, well blended consistency
  3. Add in the ground oats and the rest of the ingredients except optional topping and blend until smooth
  4. EAT ENTIRE BOWL OF BROWNIE BATTER
  5. ..just kidding..well, you could! Haha for brownies though: Spread brownie batter into a parchment paper lined, or sprayed with cooking spray, brownie pan and sprinkle chocolate chips or nuts on top.  Nuts would have also been really good folded throughout the batter for a nice crunch
  6. Bake at 350 F until desired ooeyness ❤
  7. Serve with Monica’s Chocolate Banana Soft Serve:
    • 1-2 frozen bananas
    • 2-3 Tbs unsweetened almond milk
    • 2-3 Tbs cocoa powder
    • optional 1 Tbs flax or walnuts or more chocolate chips!
    • Blend in food processor or Vitamix until smooth!

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Tangy Mango Zoodles (Zucchini Noodles)- Foodie Trapped In A Dorm!

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Yuuumm!!  Want something smooth, creamy, sweet, tangy, spicy, cool, filling, and refreshing?  Something low fat, gluten free, nutrient dense, cancer curing, heart disease reversing, and blood pressure lowering?  Something that will smooth up your skin and slow the aging process?!

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Yes, please!  I am BEYOND GRATEFUL that this guy came and surprised me with an amazing raw vegan dinner- made in my lil dorm room 🙂 Thank you SamWise!

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Zoodles:

  • 3 zucchinis, peeled with a potato peeler to make thick noodles, or if you’ve got a spiralizer, use that!
  • Schiffinade iceberg lettuce

Dressing: adjust ingredient quantities as desired.  Blend in high speed blender until smooth.

  • Organic Mango Juice
  • Sugar Plum Cherry Tomatoes
  • Dates
  • Basil
  • Lime Juice
  • Bell Pepper
  • Brazil Nuts
  • Organic Frontier Thai Curry Powder
  • Lil jalapeno

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Hope you love this easy, healthy, and yuummmmmmy recipe as much as I did!  Enjoy and reap good health! ❤

How To Connect With People

I was beyond inspired by my Medical Nutrition Therapy class today!  We started getting into Nutritional Counseling.  The number one skill that is VERY important?! LISTENING.

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I have worked for Holistic Health and Nutritional Counselor, Christine Lucas, who has already taught me a lot about this, how to listen and importance of relating to a client.  I also thought of team meetings at the Organic Garden Cafe where we go through a “clearing” where you say what you are present to and fully listen to, and repeat back, what the person says to you.  So I thought I had ample practice in this topic…until…

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We learned about the importance of empathy.  Going into this lecture thinking I wouldn’t learn anything, and leaveing surprised and excited.  This video hit it home for me.  I realized that I am not at all empathetic.  Before this lecture, I thought that looking on the bright side and staying positive was helpful, but I was very wrong!

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Staying positive is obviously a good thing, but connecting with others and making a connection is even better.  Having the ability to listen and understand, relate, and connect, is very important for the nutritional counselor.

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I am the kind of person who will listen to someone’s sob story, and say, “Well, at least you made your bed this morning” and call it a day!  I am terrible!  Just like the animal eating a sandwich in that video (which you must watch in order to understand what empathy really is)!  After watching that video in class and being excited about being an empathetic person, about 2 hours later my friend Grace sitting next to me says, “Urgh, I am so tired and hungry.” I literally replied instantly. “Well, at least you look good.” and then I was like DAMNIT!

 

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I can’t believe it!  I am so relieved that at least I am aware of my terrible tendencies.  It is annoying to me, having a great day and then having to be brought down by other peoples problems.  But it is a skill that I am ready and willing to practice!  From this day forth, I will reply to Gracie with a, “I know how you feel.” In fact, I was definately there yesterday.  I patted her on the back and apologized.  I am so thankful for my education today!  I have grown so much, and am still growing 🙂 Much love superheroes!