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Posts Tagged vegan

Zoodle Salad

 

I love how easy this salad is to make. It is perfectly simple but still packs a flavorful bite.

Zoodle Salad

 

Ingredients:

  • 1 medium zucchini, ends trimmed off
  • 1/2 medium avocado, diced
  • 1 red bell pepper, julienned
  • 1/2 c frozen peas
  • Small handful of cilantro, minced

 Dressing:

  • 1/2 lemon
  • 1 tbsp olive oil
  • Kosher salt, to taste
  • Fresh black pepper, to taste

Directions:

  1. Use a spiralizer or a mandolin fitted with a julienne blade and cut the zucchini into thin spaghetti-like strands. Trim the strands into bite size lengths and place them in a large work bowl.
  2. Combine olive oil, lemon juice, salt and pepper in a bowl. Add to zucchini and toss.
  3. Add the remaining veggies to the bowl.
  4. Serve right away and enjoy!

Acai Super Smoothie

acai smoothie

Smoothies are the ultimate meal. They are fantastically easy to make and can pack a powerful punch of nutrients. The Acai Super Smoothie contains antioxidants, vitamins A, C, and K, as well as protein. It is wonderfully refreshing for summer and sure to keep you bikini ready!

Makes 2 servings

Ingredients:

  • 1 pack of unsweetened acai berry smoothie pack
  • 1 c. frozen strawberries
  • 1 c. blueberries
  • 1 banana, peeled
  • 2 c. unsweetened almond milk, hemp milk or water
  • 2 sc. vanilla protein powder

Directions:

  1. Place all ingredients, except for the protein powder, blend.
  2. Pulse in protein.
  3. Enjoy!

 

Photo cred: babble.com

Maple Granola Recipe

Maple Granola I grew up baking with my mother for special occasions, holidays and some days for no reason at all. To give you an idea of how often we baked, about seven years ago I was invited to my boyfriend’s friend’s Christmas party. I would be meeting everyone for the first time (including parents) so naturally, I wanted to make a good impression. I brought beautifully decorated, freshly made sugar cookies packaged nicely in bakery boxes with holiday tissue (presentation is everything!). The funny thing is, they were convinced I bought them … not to toot my own horn but let’s just say they looked as great as they tasted 😉 Quite hysterical if you ask me! For my mother and I, baking was really about spending quality time together, talking, sharing stories and bonding. Heavenly desserts just happened to be a by-product. Thus, waves of nostalgia sweep over me each time I bake, taking me right back to my mom’s kitchen.

Unfortunately I can’t stick to the same recipes I grew up with. Now that I am aware of the health dangers granulated sugar, wheat and dairy, I look for alternative ways to bake. If I can’t find recipes, I create them! This is no easy task either. Baking sans white sugar, wheat and sometimes eggs can be a recipe for disaster. That is why my kitchen becomes a little test kitchen so I can actually see how well these new age recipes hold up before I decide to share them. This one I tweaked and made it scrumptious and nutritious.

 

Ingredients:

  • 4 c. GF oats
  • 1 c. nuts or seeds of your choice (almonds, cashews, walnuts, pecans, sunflower seeds, pepitas…)
  • 1/2 c. flaxseeds
  • 2/3 c. coconut, shredded
  • 1/3 c. maple syrup, grade B
  • 1/3 c. sesame seed oil
  • 1 T. vanilla
  • 2 t. cinnamon
  • 1 t. sea salt

Directions:

  1. Preheat oven to 350 degrees F.
  2. Mix all dry ingredients and set aside.
  3. Whisk honey, maple syrup, oil, vanilla, cinnamon and sea salt in a small bowl.
  4. Combine with dry ingredients. Spread evenly on a baking sheet. Bake for 40 minutes or until golden brown, stirring every 10 minutes.

 

Homemade Chocolate Energy Bars

Homemade Chocolate Energy BarsWho doesn’t like chocolate? If you know someone who doesn’t they probably don’t like puppies either which means you should probably stay away from them! 😉 Hahahaha, just kidding. But seriously, if you like chocolate these bars are for you. I came up with this scrumptious recipe because several clients were asking for a gluten free/dairy free bar. It can be difficult deciphering the ingredients of some of the bars on the market. Invertase, ferric orthophosphate, erythritol, disodium phosphate anyone? So why not avoid highly processed bars all together and make your own? I can be a control freak especially when it comes to what I put in my body and these bars only contain 12 ingredients, all of which I can pronounce.

 

Chocolate Energy Bars are a fantastic pre or post workout snack. The ratio of carbs to protein is perfect for muscle building and quick energy. If you don’t feel like exercising that day, grab one for an afternoon snack or a healthy dessert. Really you can eat them anytime! I suggest refigerating them in an air tight container. They also freeze really well so you can enjoy them at a later time.

IngredientsEnergy Bars

  • 1 can adzuki beans
  • 1/4 c. flaxseeds soaked in 1/4 c. water
  • 1/4 c. coconut nectar
  • 1/4 c. chopped dates
  • 1 t. cinnamon
  • 1/4 t. sea salt
  • 1.5 c. gluten free oats
  • 1 c. pea protein
  • 1/4 c. cacao powder
  • 1/2 c. walnut
  • 1/2 c. coconut shredded

Directions

  1. In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth.
  2. Add the oats and dry base ingredients and pulse just to combine.
  3. Add stir-ins and pulse again just to combine.  If the consistency seems spreadable, you’re good.  If it’s too dry, add 1/4 cup of water; if it’s too runny, add an additional 1/4 cup of the dry base ingredient.
  4. Grease 13×9 pan with baking spray or rub with 1 tablespoon oil, then spread mixture into pan.
  5. Bake at 350 degrees for 15-18 minutes.

Nutrition Facts Calories: 142 Total Fat: 5g Saturated Fat: 1g Sodium: 126mg Total Carbohydrates: 20g Sugar: 2g Fiber: 6g Protein: 6g

Chocolate Pudding

This delicious recipe is packed full of healthy fat, protein, complex carbohydrates. It tastes so good you wouldn’t guess that it is actually good for you! It is sweetened with maple syrup which is mineral and antioxidant rich. Researchers at the University of Rhode Island found that maple syrup is filled with anti-inflammatory and antioxidant rich compounds that may help prevent several chronic and inflammatory diseases like diabetes, cancer, osteoporosis, and Alzheimer’s. In addition, this guilt-free pudding packs 14 grams of satiating protein per 1/2 cup serving. Not too shabby for a dessert.

 Chocolate Pudding

 

Ingredients:

  • 1 avocado
  • 1 banana, save a few slices for topping
  • 2 scoops chocolate protein powder ( I used pea protein)
  • 1/4 cup pure maple syrup, grade B
  • 2 tbsp cocao powder (not cocoa powder!)
  • 2-6 tbsp unsweetend almond milk, depending on desired consistency

Directions:

  1. Blend ingredients in a food processor until smooth.
  2. Chill in the fridge for at least 30 minutes.
  3. Top with sliced bananas, strawberries or other clean toppings of your choice.

Colon Cleansing Juice

Experiencing gastrointestinal distress? If so, try this juice to help alleviate symptoms like constipation, bloating and gas.

Colon Cleansing Juice

Ingredients ****All organic****

  • 1 bunch carrots
  • 1 medium apple
  • 1 peeled lemon
  • 1 inch of ginger root

Directions:

  1. Toss your ingredients in your juicer in the order listed.
  2. Juice and enjoy!
Nutrition Facts:

Calories: 184

Fat: 1.3 g

Carbs: 59 g

Protein: 4 g

 

Photo credit: Plant Powered Living

Banana Nut Cookie

It is as easy as 1-2-3-4! With only four ingredients you can whip up a healthy batch of cookies in no time at all.

 Banana Nut Cookie

Banana Nut Cookies

 

  • Bananas + Oats (GF) + Walnuts + Cinnamon 

Mash 2 large overripe bananas in a bowl. Add 1 cup rolled oats, 1/4 cup chopped walnuts and tsp of cinnamon. With a melon baller drop rounded tablespoons of batter onto a baking sheet and bake for 12-15 minutes at 350°. Makes 1 dozen cookies.

Nutrition Facts:
(per cookie)
Calories: 71
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Sugars: 2g
Protein: 2g

Herb Dip

ABP: always be prepared is a motto I like to live by. By keeping healthy things on hand, I am more inclined to eat well. I like to make a batch of this flavorful dip to keep in the fridge because it goes well with almost everything. It is great on salads, raw veggies and animal protein. Keep in mind a little goes a long way which makes it ideal for those looking to add flavor without a lot of calories. Herb Dressing4

Makes 1 cup

Serving size: 1 tablespoon

Ingredients:

  • 1/4 cup flat leaf parsley
  • 1/2 cup tahini
  • 6 roughly chopped scallions
  • 2 cloves garlic
  • Zest and juice of 2 lemons
  • 1 tbsp ACV
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1/3 cup xvoo

Directions

  1. In a food processor fitted with a metal blade, add all ingredients leaving out the oil.
  2. Pulse to combine.
  3. With the motor running add oil in a thin stream until well combined

 

Lolo’s Hot Chocolate

Talk about delicious. If you like traditional hot chocolate, then you’re going to love this healthy alternative. It’s main ingredient is raw cacao powder; a Mayan superfood high in minerals like magnesium, calcium, and iron, as well as heart healthy antioxidants and fiber. Raw cacao powder also contains chemical alkaloids that make you feel happy! There’s a pinch of turmeric in each cup, a popular spice often used in Indian curries. Turmeric has been proven to have anti-inflammatory and anti-cancer properties. And lastly, cinnamon to regulate blood sugar levels and lower LDL. I suggest whipping up a batch and keeping the extra in the fridge to add to coffee in the morning or for an easy afternoon snack. It’s so good you might not end up saving it for later…

vintique_image

Makes 2 servings

Ingredients:

  • 2 cups unsweetened vanilla hemp milk or almond milk
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • 2 tbsp raw cacao powder
  • dash of nutmeg
  • optional: dash of cayenne

Directions:

  1. Heat milk in a saucepan over low-medium heat. Add all ingredients and whisk until well combined.
  2. Stir often and heat until desired temperature is reached, about 5-10 minutes.
Nutrition Facts

per serving
Calories: 158
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: o mg
Sodium: 120 mg
Carbohydrates:
Dietary Fiber: 3 g
Sugars: 18 g
Protein: 5 g
Calcium: 474 mg
Magnesium: 77 mg
Iron: 3.5 mg

 

Chocolate For Breakfast

Usually I would say chocolate for breakfast is out of the question. However, every once in a while it’s okay to make an exception, especially for these gluten free, vegan, maple sweetened treats. Even though they’re gluten free and vegan, they’re kid approved! I made a batch for my little sister and she loved them. They’re not high in protein though, only 3g per muffin, so it’s best to have one as a snack or in addition to a healthy breakfast. For you die hard fitness fans, have a muffin post workout and it will aid your recovery.

Dark Chocolate Muffins

From “Flying Apron’s Gluten Free and Vegan Baking Book”

Dark Chocolate Muffins

Ingredients:

  • 3/4 cup garbanzo bean flour, sifted
  • 1 1/3 cup cocoa powder, sifted
  • 1 3/4 cup brown rice flour
  • 1 1/2 tsp sea salt
  • 1 tbsp baking soda
  • 1 cup canola oil
  • 2 cups water
  • 2 cups maple syrup
  • optional additions: 1/2 cup dairy free dark chocolate, 3/4 cup raspberries, or 3/4 cup chopped nuts

Directions:

  1. Preheat oven to 375 degrees F.
  2. Combine dry ingredients in a medium mixing bowl.
  3. In a bowl with a standing mixer fitted with a whisk attachment, combine wet ingredients. If you don’t have one, whisk together wet ingredients by hand. With the mixer on low speed, slowly add dry ingredients to the canola oil mixture. (Don’t worry if the batter is watery, they’ll turn out just fine!)
Nutrition Facts

Calories: 234
Fat: 12 g
Cholesterol: 0 mg
Sodium: 290 mg
Total Carbohydrates: 33 g
Dietary Fiber: 3 g
Sugars 18 g
Protein: 3 g
Iron: 19% RDA
Calcium: 3% RDA

 

 

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