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.

6 Ingredient Pancakes: Pumpkin. Chocolate Chip. Vegan. Amazing.

These pancakes are out of this worrrlldd!! Inspired by Deliciously Ella:

Makes about 9 pancakes:

1 cup pumpkin
1 cup plant milk
1 1/4 cup brown rice flour (or ground oats / any GF flour)
2 Tbsp maple syrup
1 tsp cinnamon
1/3 cup vegan chocolate chips (optional)
Use non-stick pan preferably or use light coconut or avocado oil for greasing

  1. Mix together wet ingredients and cinnamon
  2. Gently stir flour until well combined
  3. Fold in chocolate chips
  4. On medium heat, place about 1/3 cup of batter for a pancake and spread into pancake shape with a spoon
  5. Flip after about 2 minutes
  6. Serve warm with berries and real maple syrup 🙂

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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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 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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Orange Glazed Tempeh | Fat Free, Gluten Free, Vegan

Orange Glazed Tempeh

orange glazed tempeh

What even is “tempeh”???  It is made by cooking and fermenting soybeans and forming them into a condensed patty type thing.  I prefer its texture to its similar tofu brother, however, this is my first time actually experimenting with a soy product, so we’ll see!westsoytempeh  I love how it has a meaty texture and picks of flavors really well.  It has a slight bite of chewiness and is full of protein, calcium, and iron.  I used the WESTSOY Five Grain tempeh (which has gluten), but I’m sure any kind would be superb. Just be sure the version you get is GF if you have a sensitivity.

tempehr

Serves one. About 230 calories and 14g protein per serving.

Ingredients:

  • 1/3 block of organic “west soy” tempeh
  • 1 tablespoon maple syrup
  • juice of 1 key lime or about 1/2 regular lime
  • 1/2 – 1 tablespoon grated ginger
  • juice of 1 orange or about 1/3 cup orange juice

Steps:

  1. Using a knife and a cutting board, cut off 1/3 of the block of tempeh.  Turn this on its side and slice it in half so that you have 2 skinnier third pieces. Cut these two third pieces into triangles.
  2. Heat a skillet over medium heat and add the orange juice, lime juice, maple syrup, and ginger, and mix with a spatula to combine
  3. Put the tempeh triangles in the pan and allow them to sizzle on one side, moving around while sizzling.
  4. Flip the tempeh when ready, and allow it to sizzle on the other side. Be sure to keep it moving so it doesn’t burn and add a little more oj (or whatever you’d like to add to make it even better!) if needed.
  5. When the tempeh has soaked it up, time to eat! I had a little orange glaze left over in the pan so I stir fried some rice in there, delish! Serve with kale, rice, scallion, avocado, sunflower seeds – whatever you got! 🙂 xx

Figgy-Mahn Rollz | Vegan – Gluten Free – Not Cooked

I LOVE fig newtons.  Figgy-Mahn Rollz are a much healthier alternative with a new pimped out rasta / reggae swag.  They are the perfect sweet-tooth fix, or a great energy bite for a snack or workout. Figs are high in calcium and dates with all that potassium, whole grain oats, fabulous fiber in here, phytochemicals, antioxidants and anti-inflammatory flaxy polyunsaturated essential fatty acids. What more could you ask for? ❤

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Figgy-Mahn Rollz

Serves 12

Crust

  • 1 cup rolled oats
  • 1 cup moist pitted dates
  • 1 Tbsp fresh lime juice
  • 1/2 tsp coconut oil (to grease baking sheet)

If using a food processor S blade:

  1. Blend the oats alone until a rough flour
  2. Add in the dates and the lime and process until it forms a smooth uniform dough

If using a high speed blender like ninja or vitamix:

  1. Blend the oats alone until a rough flour and pour into a separate bowl
  2. Blend the dates and the lime until smooth
  3. Using a fork or mashed potato masher, combine the date paste with the oat flour until smooth and uniform

To assemble:

  1. Spread the coconut oil over the baking sheet to grease it
  2. Spread the dough onto the baking sheet.  It doesn’t have to cover the whole sheet.  Trim edges so they are straight and try to make it an even thickness

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Filling

  • 1 cup moist dried figs, with the hard things on top taken off
  • 1/4 cup ground flax
  • 1 Tbsp maple syrup

Blend until smooth using high speed blender or food processor

To Assemble

Spread the fig paste over the date-oat crust

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Roll baby roll!

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Press the edge down to seal it shut smoothly

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Slice into 12 rollz to share ❤

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Raw Vegan Blueberry Ice Cream | Thickest, Creamiest, Smoothest Ice Cream EVER!

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Click here to watch video

Raw Vegan Blueberry Ice Cream | VIDEO

Does anyone out there love ice cream as much as I do?? I used to work at an ice cream shop, and boy was a feeling like CRAP. This is ice cream that makes me feel AMAZING and it does not compromise taste for health.  It is sweet, smooth, thick and creamy and can be made the way you like with whatever animal free ingredients you have. Feel high on life all day eating ice cream for breakfast, and reap the benefits of all the cell and DNA protecting antioxidants, phytochemicals, and anti-inflammatory properties.

Serves 1:  ~336 Calories

  • Uses food processor or high speed blender.
  • Easy, takes about 5 minutes.
  • Prep: Freeze 2 ripe bananas for 6 hours or overnight

Ingredients:

  • 2 frozen ripe bananas (peeled before freezing)
  • 1 ripe banana
  • 1/4 cup fresh or frozen blueberries

Steps: Click here to watch my video~

  1. Blend ingredients until smooth- yup it’s that easy!

Enjoy!!

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Weekly Vegan Meal Prep: Chia Pudding and Overnight Oats Recipes

Here’s two easy recipes to help save time during the busy workweek.  weeklypreponthegothumb

Click Here to watch

Chia Pudding

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  • 1/4 cup chia seeds
  • 1 cup plant milk

Overnight Oats

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  • 1/2 cup oats
  • 1 Tbsp chia seeds
  • 1/2 cup plant milk

Optional Fixin’s

  • 1 tsp vanilla
  • 2 Tbsp dried or frozen fruit
  • 1 chopped fruit, like banana or apple
  • 1 Tbsp seeds or chopped nuts
  • 1 tsp maple syrup
  • dash of cinnamon

Steps

  1. On a Sunday night, combine each recipe’s ingredients in 5 separate to-go containers like jars or tupperware and mix well
  2. Keep in the refrigerator and take one per day for a great breakfast, craving curbing snack, or nutritious dessert
  3. Enjoy often in good health! ❤

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