5 Soy-Free Vegan Protein HACKS + “TUNA” MELT SANDWICH RECIPE

So if you really knew me, you would know that I have considered myself vegan for 8+ years and I LOVE SEAFOOD. I grew up north of Boston where lobster rolls, clam chowdah, tuna melts, cod, haddock, salmon, scallops, muscles.. all of it. Were what I grew up on and 😛 I’m obsessed with. AND I chose not to purchase those foods anymore because of many reasons, a few I mentioned in the video. My mom’s birthday was Sunday May 19th and I know one of her favorite meals is a simply divine tuna melt. So I made, in honor of her, the best damn vegan tuna melt everr

!!  TuNa MeLt  !!

Chickpea “Tuna” Adapted from the amazing forks over knives website

  • 1 can chickpeas, drained and mashed
  • 3 Tbsp tahini
  • 1-2 tsp mustard
  • ¼ cup onion
  • ¼ cup celery
  • ¼ cup pickle
  • kelp
  • Turmeric
  • Salt
  • Pepper

Mix well!

Ooey Gooey Melty Cheez:

  • 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

Enjoy!!

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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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Daily Green Smoothie Bowl + Chocolate n Chickpea Oat Cookies | Vegan, Gluten Free

Not into salads? Just don’t have the time? Still want to feel your absolute best!?

Ditto! (well, I love salads) But honestly this is such a life savor for me because:

a. It actually tastes like ice cream (and if you know me, you know I cannot live without ice cream)

b. It is chock full of essential vibrant nutrients and satisfaction to recover from hard workouts and feel energized and stoked about life

c. I actually don’t have to take more than 5 minutes to make it. (really) !

 

Green Smoothay:

  • 4 cups greens (fresh or frozen stick them in the freezer to keep them from going bad!)
  • 2 tsp spirulina
  • Probiotics, I used biohm
  • 1-2 bananas (fresh or pre-peeled and frozen)
  • 1/2 – 1 cup frozen blueberries
  • 1 scoop plant protein powder, I used plant fusion cookies and cream
  • 1 cup almond milk
    Blend until smooth and top with hemp seeds, granola, and more berries!

I topped my bowl with these Chocolate n Chickpea Oat Cookies 😛

Adapted from Tofu Fit Girl

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Chocolate n’ Chickpea Oat Cookies

  • 3/4 cup rolled oats
  • 1 cup chickpea flour
  • 2 ripe mashed bananas
  • 1/3 cup almond butter
  • 1/4 cup cacao powder
  • 1 Tbsp maple syrup
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts
  • ~1/4 cup almond milk

Mix all ingredients in a bowl and bake at 350*F for 15 mins

Enjoy!

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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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Chai Chickpea Superfood Cookie Dough Balls | Vegan, Gluten Free, Oil Free, Date Sweetened

Fall is! Well, here in Venice, CA it actually still feels like Summer… BUT the PSL (pumpkin spice latte) is back at Starbucks sooo therefore it’s time to throw pumpkin spice, pecans, and chai gingery goodness in absolutely everything.

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I am a huge fan of drink mud.  The founders are basically neighbors of mine, local here in Venice. They have a great mission to help get people feeling energized and thriving without overstimulating the adrenals from coffee.  Their product drink mud has medicinal mushrooms, cacao, turmeric,  and Indian Chai spicee. It does have a tad of caffeine, making these superfood balls the best pick me up that ever happened!

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Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1/4 cup tahini
  • 1/4 cup almond butter
  • 8-10 medjool dates, pitted
  • 1-2 Tbsp Drink Mud Powder: https://www.mudwtr.com/ . (option to use your favorite mix of spices and superfoods like pumpkin pie spice, spirulina, maca, hemp, cinnamon, cacao, etc.)
  • 1-2 thumbs fresh ginger, grated (optional)
  • 2-3 tsp vanilla extract
  • sprinkle of pink salt
  • 1 Tbsp pumpkin spice powder
  • 1 cup pecans, chopped
  • 1/2 cup cacao nibs
  • 1 cup unsweetened dried coconut

Steps:

  1. Food processor S blade: blend chickpeas, dates, tahini, nut butter, vanilla, mud powder, ginger, and salt until smooth
  2. In a separate bowl, combine pumpkin spice powder, cinnamon, coconut, and pecans
  3. Using a tablespoon, create balls of dough and roll them into the separate bowl to coat with pecans, coconut, and more spice
  4. Keep in the fridge for about a week or freeze for about a month
  5. Warning: you will feel like LIFE IS AMAZING after eating these and you may want to run 15 miles or something. Do your best not to eat them before bed 🙂

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Macaroni and PEAS | Vegan, Gluten Free, Nut Free, Oil Free

Mmmm comfort food at its finest.  I love using chickpea pasta and other bean pastas.  They’re super high in protein, fiber, iron, and resistant starch to really help feed your good gut bacteria- helping not only your digestion and blood sugar levels, but also your immunity and mood! Lots of nerves in the gut- feed it well!

Serves about 8:

  • 1 cauliflower, rough chop into large florets
  • 1 yellow onion, discard outer layer and chop into quarters
  • 1 teaspoon salt ½ teaspoon black pepper
  • 1/3 avocado
  • 1 boiled sweet potato (skin removed)
  • 1/3 cup nutritional yeast
  • 1-2 garlic cloves
  • Juice of 1/4 – 1/2 lemon
  • 16 oz dry elbow macaroni pasta (I like using banza chickpea pasta)
  • 1 cup frozen peas
  1. Steam onion and cauliflower until soft and translucent (about 15 minutes)
  2. Combine steamed vegetables with salt, pepper, avocado, potato, and nutritional yeast in a food processor S blade or high speed blender and blend until smooth
  3. Boil macaroni according to manufacture’s instructions and mix with peas. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving

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

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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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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.

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

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!