Superfoods Amazing Abilities

Superfoods are filled with essential nutrients and anti-oxidants that are extremely helpful to ward off illnesses and continue to live a healthy life. These are super easy to add to all your favorite dishes and when put together can become even more powerful than on their own. There are a few different categories of superfoods:

Green Superfoods

These types of superfoods are easy to digest, filled with vitamins and minerals that help to protect the body, and keep you strong by helping to build your muscles and tissues. They also have fat burning compound and high in proteins. Anyone who is on a vegan or vegetarian diet should consider these to be prominent in his or her diet, especially when being active. Some green superfoods include:

  • Wheat and barely grass
  • Algae
    • Wild blue-green algae
    • Spirulina
    • Chlorella
  • Green leafy vegetables (ie, kale, spinach, lettuce, parsley, broccoli, sprouts…)

Fruit and nut superfoods

These are super high in anti-oxidants, which help to fight off illness and help with our immune system. Some green superfoods include:

  • Goji berries
  • Raw cacao
  • Maca
  • Acai
  • Coconuts and coconut oil
  • Noni

Bee superfoods

These can be high in vitamins and are known for their amazing health benefits on the body. They include:

  • Royal Jelly
  • Bee Pollen
  • Propolis

Seaweed superfoods

These are high in calcium and anti-oxidants. They are also great for our blood systems, detoxing, and weight loss. They include:

  • Nori
  • Kelp
  • Dulse
  • Arame
  • Wakame
  • Kombu

Herb Superfoods

They hold high amounts of nutrients and are essential body balancers when used in medicinal remedies.  They include:

  • Nettle
  • Aloe vera
  • Echinacea
  • Ginseng
*For simple ways to add these into your diets click here.

Vegan Almond Butter Pumpkin Cookies

This is a delicious cookie for the fall season to crunch that pumpkin craving. Even with the amount of almond butter, you don’t taste the almond butter that much. If you find that they are too soft, simply put them back into the oven for about 5-8 minutes longer or until you have your desired texture.

Makes 12-16 cookies

Ingredients:

1 cup almond butter
½ cup cooked pumpkin
¼ cup maple syrup
1 tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground cloves
½ tsp all spice
1 tsp vanilla extract
¼ cup cacao nibs

Directions:

  1. Whisk together pumpkin, almond butter, and maple syrup in a large bowl. Add spices and vanilla extract. Fold in cocoa nibs.
  2. Cover and chill for 2 hours.
  3. Preheat oven to 250ºF. Place parchment paper on baking sheets and scoop mixture individually until you have all the mixture divided into cookies on the sheets. Bake for 10-12 minutes. Let them cool completely.
Nutritional Facts: per cookie
163 cal; 3g protein; 13g total fat (2g sat fat); 11g carb; 0mg chol; 4 mg sod; 1g fiber; 5g sugars

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Vegan Curry Adaptation with Cauliflower Rice

Vegan Curry with Cauliflower Rice

This recipe uses a vegetable soup base with indian curry spices to create a delicious hybrid of the two. It is both light and filling and very easy to make. The cauliflower rice soaks up the spices of the sauce to intensify the flavor while being a light replacement for normal rice.

Serves 3-4

Cauliflower Rice

Ingredients:

1 cauliflower
1 Tbs coconut oil
Pinch of salt

Directions:

  1. Cut cauliflower into pieces and transfer into food processor (process in batches if necessary). Pulse until completely broken down.
  2. Pull out any florets or large pieces and reprocess large pieces.
  3. Heat up coconut oil in a large skillet over medium heat until melted. Stir in cauliflower rice  and sprinkle with a pinch of salt. Cover and cook for 5-8 minutes.

Curry

Ingredients:

½ onion
2 garlic cloves
1 Tbs shaved ginger
½ cup water
1 cup chopped carrots
1 red bell pepper
1 cup chopped portabella mushrooms
1 cup chopped broccoli
1 cup zucchini
2 dried chile peppers
2½ cups coconut milk
½ tsp garam masala
½ tsp turmeric
1 Tbs curry powder
1 lime (juiced)
½ cup sage
½ cup fresh mint

Directions:

  1. Add onion, garlic, ginger, ½ cup water to blender and blend until smooth.
  2. Pour mixture into a large pan, cover and cook for 10 minutes on medium-low heat. Add ½ cup of coconut milk and continue to cook covered for 7-8 minutes. Add carrots, pepper, and mushrooms, and cook covered for another 5 minutes.
  3. Add broccoli, zucchini, dried peppers, remaining 2 cups of coconut milk, and spices. Cover and cook for 10-15 minutes. Uncover and stir in lime juice, mint, and sage. Remove dried peppers and serve over cauliflower rice.
Nutritional Facts: per serving
451 cal; 9g protein; 20 total fat (<1g sat fat); 32g carb; 0mg chol; 685 mg sod; 11g fiber; 14g sugars

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Monthly Favorites: September Edition

Monthly Favorites September 2015

Explore Asian Gluten-Free Organic Black Bean Spaghetti

This brand has some absolutely tasty food, especially with their black bean pasta. They make their foods with people with dietary restrictions in mind and with the healthiest ingredients. They specialize in gluten free, vegan, diabetic, and fitness diets. The pasta itself is very light but extremely filling and can me mixed with any of your favorite pasta toppings. I love it with some homemade pesto and am excited to try more products and flavors from this brand.

Nature’s Path Qi’a

This is a blend of chia, buckwheat, and hemp cereal. I have been using it mixed in with my yogurt in the mornings and it is honestly so much better than just Chia seeds alone. Its tasty without being overpowering. It also has tons of health benefits, which is always a plus. Its also great to add into salads and dips.

Outshine Simply Yogurt Bars

These tasty frozen yogurt bars are delicious without being to heavy. I love having these for dessert before bed. I don’t ever feel like I am going to bed bloated. They also have a variety of flavors and don’t have an extremely high amount of sugar.

GoPicnic on the go meals

These are awesome for days when I am running a bit behind and am needing to pack a lunch quick. They combine tons of healthy companies’ products together to create a healthy, delicious, and filling meal. They are perfect for the office, for school, or whenever you are needing to grab something to eat quick. It really is the delicious healthy version of a lunchable. My favorite box is the black bean and plantain chips.

Nairn’s Gluten Free Oatmeal Grams

These delicious cookies come in packs of five. I honestly am not a huge fan of oatmeal cookies, but these are too good to resist. They are super healthy and easy to grab for a quick snack especially if you are on the run.

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Super Easy Substitutions For Eating Healthy

Even super unhealthy food like sweets and pastas can be made healthier by doing a few substitutions. Here is a list of just a few ideas for some simple substitutions you can make either as you cook or when eating out.

When cooking and baking try replacing:

Applesauce for sugar

Applesauce gives your recipe the sweetness it needs while being a healthier choice for your body. Simply replace the amount of sugar for the same amount of applesauce; and then reduce your total liquid amount in your recipe by ¼ cup.

Mashed bananas for fats

Any butter and oil can be easily replaced by mashed bananas. Simply mash them up and replace the amount of butter or oil for the same amount of bananas.

Evaporated skim milk for cream

Cream can be so heavy and extremely high in unhealthy fats. Instead swap the amount of cream for the same amount of evaporated skim milk.

Prunes for butter

For baking dark goodies try this simple substitution to help cut down on the fat. All you need to do is combine ¾ cup of prunes with ¼ cup of boiling water and puree; then swap out the butter for the same amount of the prune puree.

Cocoa nibs for chocolate chips

Cocoa nibs are extremely less processed  help cut out additives and added sugar, while also providing some lovely healthy antioxidants. Simply replace cup for cup.

Two egg whites for one whole egg

In recipes that have lots of eggs, try swapping out some of the whole eggs with some egg whites instead.

Greek yogurt for sour cream

In recipes and dips that call for sour cream try substituting cup for cup with greek yogurt to take out many of those unhealthy fats.

Oats for breadcrumbs

Rolled oats especially can be a great way to sneak in some healthier nutrients into a meal.

Vegetable for wheat pasta

Whether its zucchini, cucumber, carrots, and spaghetti squash are all great vegetables to cut up and replace as your pasta. They not even taste great but are quicker to cook.

When eating out:

It is nice to treat yourself to eating out a a restaurant every once in a while, but sometimes these meals can be full of unhealthy ingredients and large portions. Try these substitutions when available for a healthier meal.

  • Brown rice instead of white rice
  • Lettuce leaves for wraps and buns
  • Corn tortillas instead of flour ones
  • Prosciutto or pancetta instead of bacon
  • Veggies instead of pita for appetizer dips like hummus
  • Popcorn instead of potato chips
  • Sweet potato instead of regular potato (especially with fries)
  • Frozen yogurt instead of ice cream
  • Skim milk instead of whole or 2% milk
  • Cinnamon instead of cream and sugar in coffee
  • Unsweetened iced tea instead of juice
  • Stevia instead of sugar

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What I Eat For Breakfast

I always end up eating these 3 meals during the week. They mostly depend on what I have time for in the morning, but are also sometimes solely based on what I am in the mood for. So without further ado, here are 3 things I tend to have for breakfast that are simple, easy, healthy, and so delicious.

Yogurt Parfait

Yogurt Parfait

 

I mostly have my yogurt parfait during the week before work. It is filling but light at the same time and is also super quick to make. I eat goats milk yogurt as it is easier for my body to digest, but greek yogurt is another great one to have. I normally add some sort of fruit, goji berries, and honey, however sometimes I change it up by adding in some cocoa nibs or coconut chips in addition. In this one I have simply cup up some a peach and added goji berries, coco nibs, and some honey onto my yogurt.

 

Toast

Toast with Olive Tapenade

This recipe is pretty much self explanatory. I simply make up some toast and put some olive tapenade on top. Another delicious idea is to add some goat cheese or an egg over easy on top of the toast and tapenade. Here I simply have the olive tapenade with an apple on the side.

Granola Bars

Granola Bars and Fruit

If I have a lot of running around to do I will sometimes just have time to grab a quick granola bar and some fruit before running out the door. Its quick, easy, and a good protein enriched granola bar will give you enough energy to power yourself through the day.

I will also occasionally go out to a coffee shop and get a nice little breakfast pastry if I have a lot of work to get done, however mostly I just have breakfast at home before heading to work, to the gym, or for a run. No matter what I have I try to make sure that I have some fruit with my breakfast. It is overall just a great way to start your day of right!

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Vegan Vietnamese Noodle Salad

Vietnamese Noodle Salad

We were wanting something different, but knew we weren’t going to have too long to cook. This recipe was both fast and delicious. It was a perfect light, filling meal to have before the heaviness of the future fall and winter meals to come. If you wanted to you could add some chicken for the non vegetarians, but of course I don’t think it would have needed it.

Serves 4-6

Ingredients:

4 oz. thin rice noodles
6 Tbs. sweet chile sauce
1 fresh lime, juiced
3 cups thinly sliced cabbage
4 small rainbow carrots, sliced diagonally in thin coins
¾ cup cooked chickpeas
½ cup cilantro leaves
2 Tbs. chopped fresh mint
¼ cup unsalted cashews, chopped

Directions:

  1. Prepare rice noodles according to package. Drain in colander, and rinse under cold water until completely cooled.
  2. Stir together sweet chile sauce, lime, and ¼ cilantro in measuring cup.
  3. Combine noodles, cabbage, carrots, chickpeas, remaining cilantro, and mint in large bowl. Serve with chile sauce and cashews.
Nutritional Facts: per serving
285 cal; 5g protein; 5g total fat (<1g sat fat); 51g carb; 0mg chol; 334mg sod; 5g fiber; 13g sugars
*This recipe is based off of  a recipe from Vegetarian Times Magazine

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Tips For Reading Food Labels

I have been asked what I look on food labels when I look at a product in the grocery store. I thought that I would share this information with you and give a few of the tips that I have for reading a label quickly and easily at the store.

Of course being a vegetarian and gluten free, I naturally have to check all the labels to make sure there are no products that could potentially make me sick. But there are other important things to watch out for in ingredients and nutritional facts.

One of the major things I look at is trans fat. Trans fat is linked to many diseases and health issues. Mainly if most of the fat content comes from trans and saturated fats, I reconsider my purchase. However even if it says 0g there can be some hidden in the ingredients. Some words to watch out for are “shortening” and “hydrogenated” especially when it is “hydrogenated vegetable oil.

I normally look at products that are under 800mg of Sodium as too much sodium can cause health issues as well.

Fiber is extremely good for the body, so I normally look at grain products that have at least 3g per serving.

I don’t pay too much attention to calories, especially when the product has a lot of nutritional value in it. Why give up nutritional benefits because it has a lot of calories?

Sugar is another important thing I watch out for. I normally look for a low amount of sugar and products that have no added sugar. Some key words you might find in the ingredients that can mean added sugar are: “sugar”, ”sweetener”, “syrup”, “fructose”, and “glucose.”

A good nutritional source will have a vitamin count between 10 and 19%.

Lastly I stay away from “enriched” or “refined” ingredients as these tend to be stripped of their nutritional nutrients.

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Vegan Black Bean & Potato Enchilada

Vegan Black Bean & Potato Enchiladas

When craving both something light and something Mexican try these vegan and gluten free enchiladas. The potatoes add a bit of texture and enough that even meat lovers won’t need meat to be added in. I added a bit of fresh jalapeños and some tabasco sauce on top to give a bit more kick with each bite.

Serves 4 (8 enchiladas)

Ingredients:

Vegan Enchilada

Sauce-

1 cup diced tomatoes
½ -8oz can tomato sauce
½ tsp salt
3 dried chipotle chile peppers
1 clove garlic, minced
1  Tbs cumin
1 Tbs sunflower oil
1 cups vegetable broth
¼ cup minced red onion
½ -6oz can tomato paste

Enchiladas-

1 large potato diced
1 Tbs sunflower oil
Corn tortillas
1-8oz can black beans
2 cups nondairy shredded cheese

Directions:

  1. Combine all sauce ingredients in a saucepan and simmer over medium heat until the chile peppers are plump and rehydrated, approximately 20 minutes. Stir until well combined and let cool.
  2. Over medium-high heat, stirring frequently, sauté the potatoes in sunflower oil until lightly golden brown. Remove from heat and let cool.
  3. Preheat oven to 350°F and lightly grease baking dish (9X13in). Pour about ½ cup of sauce onto a large, rimmed plate or bowl.  Set up tortillas, potatoes, black beans, and cheese to assemble enchiladas.
  4. Dip one corn tortilla in sauce till both sides are completely covered. Transfer tortilla to a clean plate and fill with 2 Tbs of potatoes, black beans, and cheese. Roll up and place in baking dish seam side down. Repeat with other tortillas until all tortillas are filled and tucked snugly in the baking dish. Cover tortillas with remaining sauce until well covered and sprinkle remaining cheese on top.
  5. Bake uncovered, for about 20 minutes or until the tortillas become slightly crisp on top. Serve warm.
Nutritional Facts: per serving
236 cal; 8g protein; 6g total fat (0g sat fat); 40g carb; 0mg chol; 536mg sod; 6g fiber; 3g sugars
*This recipe is based off of  a recipe from Great Gluten-Free Vegan Eats by Allyson Kramer

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Monthly Favorites: August Edition

Monthly Favorites August 2015

Redwood Hill Farm plain goat milk yogurt

Goat milk yogurt may seem odd, however it is actually extremely close to human mother’s milk than one might think. Plus it also has great health benefits. For example, it is easier to digest and is best for people who have bowel inflammation. It can also increase ones ability to metabolize iron and copper. It also has naturally low levels of fat while maintaining high levels of proteins and important amino acids. It has an average of 35% of fatty acids unlike cows 17%, making it more nutritionally wholesome. While it is easy on the stomach, especially for many people with allergies (even people who are lactose intolerant) it is rich in calcium and amino acid tryptophan making it a great cows milk alternative. This tends to be thicker than most cows milk yogurt, but I find it to be just as delicious if not more, and is great for breakfast or a snack.

Naturesall Dried Fruit

I have tried both the pineapple and apple flavors and both are absolutely tasty and addicting. While it is simply dried fruit it may seem quite plain, however they are jam packed with flavor. The pineapple one has a tangy, tart flavor while the apple has a sweeter flavor.

Wedderspoon 100% Raw Organic Active Beechwood Honey

This honey has no added flavorings or sugar and is simplistically scrumptious. A little goes a long way with this one. I like to add this on top of my yogurt in the mornings to sweeten it up a bit.

Bare Simply Toasted Crunchy Coconut Chips

Another great thing to add to my yogurt that has great natural flavor without any added sugar. It gives a great crunch to any meal and is also a great snack on its own.

Go Macro Macrobar

These bars are both healthy and filling. They are also not only gluten free but vegan and low in sugar as well.

OceanSpray Craisins Snackboxes

These snackboxes are the perfect size for a quick snack and come in a pack of 6. Just like the regular craisins these dried cranberries are both sweet and tart in flavor.

Feel Good Foods

These frozen dinners are delicious, healthy , quick, and easy to make. They have a selection of Asian flavors. My favorite are the vegetable dumplings and the vegetable spring rolls. Both are gluten free and perfect for a quick dinner, when you don’t have a lot of time to make something fresh.

Goji Berries

I add these as well into my yogurt in the mornings. They have a kind of crunch to them while also being soft and gummy as well. Goji berries are originally from China and are high in vitamin C , fiber, and antioxidants. They are also a good source of iron, vitamin A. They also have a slow blood sugar rise helping to prevent a sugar crash later. They also can make you feel fuller and keep you from overeating. They can be eaten in numerous ways. Try them out-of-hand, in cereal, in oatmeal, in yogurt, with nuts for a trail mix snack, or in juice or tea.

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