WELLBEING

MATCHA CHIA PUDDING

Ingredients:

  • 3-4 tsp matcha green tea powder (I used La Republica matcha with Lions mane)

  • 2 cups non dairy milk (oat, almond, cashew or Ripple milk are great)

  • 1/2 cup chia seeds

  • 1 tsp vanilla extract

  • 1 tbsp maple syrup (more or less to taste)

  • 1 pinch of salt

 

Directions:

  1. Whisk the matcha powder with the milk until there are no clumps left.

  2. Add the chia seeds and the rest of the ingredients.

  3. Stir to combine. Then, stir occasionally until the consistency is even.

Serving suggestions:

  1. Enjoy for breakfast with berries and granola.

  2. Topped with non dairy whipped cream for dessert.

  3. Plain for a midday snack and pick me up.

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CURRY CHICKPEA SALAD

Ingredients:

  • 1 can drained chicpeas, smashed

  • 1/3 cup cashews, chopped. (bonus if you have time to toast)

  • 3 pitted dates, chopped

  • 1 cup diced celery

  • 1 small apple, chopped (can sub with raisins)

  • 1/4 cup diced red onion or shallots

  • 3 tbsp vegenaise

  • 2 tbsp apple cider vinegar

  • 1 tbsp maple syrup

  • 2-3 tsp curry powder

  • Maldon salt and pepper to taste

 

Directions:

  1. Add all the ingredients into a large bowl.

  2. Combine the vegenaise, apple cider vinegar, maple syrup and curry powder in a separate bowl.

  3. Toss together and enjoy!

Serving suggestions:

  1. On a bed of lettuce drizzled with olive oil and a dash of apple cider vinegar and salt.

  2. In a wrap, on toast or with crackers

  3. In an avocado

  4. Straight out of the bowl!

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BAKED PUMPKIN DONUTS

Ingredients:

  • 1 cup whole-wheat flour

  • 3/4 cup all-purpose flour

  • 1/2 tsp salt

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 1 1/2 tsp vietnamese cinnamon

  • 1 tsp pumpkin pie spice

  • 1/2 cup melted coconut oil

  • 3/4 cup coconut sugar

  • 2 large eggs, room temperature

  • 1 cup canned pumpkin puree

  • 1/3 cup oat milk (any milk will do)

  • 1 tsp pure vanilla extract

  • Melted butter or coconut oil for glaze

  • Coconut sugar for topping

 

Directions:

  1. Preheat the oven to 350 degrees F. Grease a donut pan with coconut oil.

  2. In a bowl, mix all dry ingredients. 

  3. In another bowl, mix all the wet ingredients.

  4. Gently fold the wet ingredients into the dry ingredients just until combined.

  5. Put the batter into a large Ziploc bag. Cut a hole in the bottom corner and pipe the batter into the donut pan.

  6. Bake for 11 minutes. Let cool then flip onto a cooling rack.

  7. Brush the donuts with melted coconut oil and dip in coconut sugar!

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VEGAN BLUBERRY BANANA SCONES

Ingredients:

  • 2 1/2 cups all-purpose flour (or whole-wheat flour)

  • 1/2 tsp salt

  • 1 tbsp baking powder

  • 1/2 tsp baking soda

  • 1/2 tsp nutmeg

  • 3 1/2 tbsp coconut sugar

  • 1/4 cup coconut oil, must be in solid form

  • 1 1/2 cup fresh blueberries

  • 1 ripe banana, mashed

  • 1/2 cup plus 1 tbsp coconut milk

  • 2 tsp vanilla extract

  • 1 tbsp coconut milk (for glaze)

  • 1/2 cup powdered sugar (for glaze)

 

Directions:

  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or baking sheet.

  2. In a bowl, mix all dry ingredients. Add coconut oil and work into the dry mixture with your hands. Add the blueberries and toss.

  3. Make a well in the center and add mashed banana, coconut milk and vanilla. Mix until combined. Dough is very thick.

  4. Place the dough onto a floured surface and knead into a round. Cut into 8 pieces triangles and place on baking sheet to cook for 23 minutes. Remove and cool.

  5. For the glaze, whisk together the coconut milk and powdered sugar until no lumps remain. 

  6. Drizzle the scones and serve immediately.

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HEAVY ON THE VEGGIE FRIED RICE

Ingredients:

  • 2 cups leftover cooked basmati rice 

  • 1 cup chopped broccoli

  • 1 cup chopped cauliflower

  • 1 cup chopped kale (or frozen kale)

  • 1 cup shredded carrots

  • 1/2 cup chopped red onion (or green onion)

  • 2 tbsp avocado oil (or sesame oil)

  • 2 eggs (optional)

  • 1 tsp salt

  • 1/2 tsp pepper

  • 1 tsp Garlic powder

  • 1 1/2 tbsp Coconut aminos

  • Sprinkle with furikake (Seaweed seasoning)

 

Directions:

  1. In a large sauté pan, add avocado oil and red onion. Sauté for 2 minutes.

  2. Add broccoli, cauliflower, kale and carrots. Sauté until the veggies are cooked. About 5 minutes.

  3. Crack the eggs into the veggies and stir consistently until cooked (optional).

  4. Add cooked rice and stir the mix together until combined and cooked. 

  5. Remove from heat and add seasonings. Taste and add more if needed! Also great with black salt instead of regular salt.

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WHIPPED ESPRESSO

Ingredients:

  • 2 tbsp Cafe Bustelo instant espresso

  • 2 tbsp hot water

  • 1/4 tbsp coconut sugar

  • Oat milk

  • Coconut Water

  • Ice

Directions:

  1. Fill a cup with ice. Pour oat milk to fill half the cup. Pour coconut water to fill 1/4 of the cup.

  2. In a bowl, use a hand mixer to whip the instant espresso, hot water and coconut sugar for approximately 2 minutes. The espresso will fluff up like whipped cream.

  3. Spoon the whipped espresso into your cup and stir gently.

Optional:

  • For sweeter version, add more coconut sugar but no more than 2 tbsp.

  • You can use any brand of instant coffee or espresso!

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ALMOND FLOUR BLUEBERRY BANANA MUFFINS

Ingredients:

  • 3 bananas, mashed (about 1 cup)

  • 2 eggs

  • 1/4 cup olive oil (or avocado oil)

  • 1/4 cup maple syrup

  • 1 tsp vanilla extract

  • 2 1/2 cups almond flour

  • 1 1/2 tsp baking powder

  • 1/4 tsp baking soda

  • 1/4 tsp salt

  • Fresh blueberries (about 1 cup)

Directions:

  1. Preheat the oven to 350 degrees and grease a muffin pan (this will make 12 muffins).

  2. Mash the banana in a bowl. Add eggs, olive oil, maple syrup and vanilla extract and mix until combined.

  3. Add the dry ingredients. Stir until mixed completely.

  4. Gently fold in the blueberries.

  5. Divide the batter evenly. Bake for 25 minutes.

  6. Let cool for 15 minutes before removing from the pan.

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SUPER SIMPLE VEGAN "CHICKEN" SALAD

Ingredients:

  • 1 can drained chickpeas

  • 1 cup diced celery

  • 1/4-1/2 cup dried cranberries

  • 1/2 cup chopped pecans (or walnuts)

  • 1/4 cup chopped red onion (or scallions)

  • 1/2 tsp salt (to taste)

  • 1/2 tsp garlic powder (to taste)

  • 3 tbsp vegan mayo

  • 2 tbsp apple cider vinegar

Directions:

  1. Mix vegan mayo and apple cider vinegar and set aside.

  2. Mash the chickpeas in a bowl with a fork.

  3. Add all of the ingredients and stir.

  4. Add dressing and mix again.

  5. Taste and add more salt, mayo, vinegar and garlic powder if needed.

Suggestions:

  • ​ Turn it into a sandwich. Eat with crackers or on a bed of your favorite leafy greens.

  • Add a dash of black salt for an extra eggy taste. 

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SIMPLE EGGPLANT SPREAD

Ingredients:

  • 1 large eggplant

  • 1 tbsp extra virgin olive oil

  • 1 tsp salt

  • 2 tbsp tahini

  • 1 tsp garlic powder

  • Extra salt for seasoning

  • Option: drizzle of honey

Directions:

  1. Cut the eggplant in half and place center up on a sheet pan. Sprinkle with EVOO and salt and bake at 400 degrees for about 15 minutes.

  2. Flip the eggplant and bake again for another 15 minutes. Keep flipping every 15 minutes until the eggplant is soft and slightly charred.

  3. Use a food processor (or you can mash with a fork), pulse the eggplant, tahini and garlic powder until the mixture is slightly chunky, not too smooth.

  4. Add extra salt, tahini and garlic powder to taste.

  5. Drizzle with honey.

Suggested pairings:

  • Raw vegetables

  • Crackers

  • Toast

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SIMPLE CABBAGE SLAW

Ingredients:

  • 1 head of red cabbage, shredded

  • 1/2 sliced red onion

  • A bunch of chopped cilantro

  • 1 squeezed lime, or to taste

  • 2 tbsp olive oil, or to taste

  • Pinch of garlic powder

  • Pinch of salt

Directions:

  1. ​ Toss all of the ingredients together in a large bowl and season to taste. 

Suggested pairings:

  • Use as a topping for a taco or taco salad.

  • Eat as is.

  • Eat on top of avocado toast with a sprinkle of nutritional yeast.

  • Use a tortilla as a utensil, scoop and eat.

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EVERYDAY KALE SALAD

Ingredients:

  • Curly kale stemmed and chopped.

  • Extra virgin olive oil

  • Sea Salt

  • Nutritional yeast

Directions:

  1. Massage the kale with 1-2 tbsp of olive oil and a pinch of sea salt for a minute.

  2. Toss with nutritional yeast (approx 1-2 tbsp). Taste and adjust the amount of EVOO, salt and nutritional yeast to your liking. I, without fail, always add a splash more olive oil and nutritional yeast. Top with any of your favorite toppings or eat as is!

Suggested toppings for an extra salad boost:

  • Seeds (pumpkin, sunflower) 

  • Raw English peas 

  • Raw corn 

  • Blue Cheese

  • Tempeh

  • Roasted Veggies.

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STRAWBERRY ALMOND FLOUR PANCAKES

Ingredients:

  • 1 cup almond flour

  • 1/2 tsp baking powder

  • 1/4 tsp salt

  • 2 eggs

  • 1/4 cup oat milk (or almond milk)

  • 1 tsp coconut oil (melted and cooled)

  • 1 tsp vanilla powder (or extract)

  • Tiny chopped strawberries (or any fruit)

  • Coconut oil for the pan

Directions:

  1. Mix wet ingredients. 

  2. Mix dry ingredients. 

  3. Combine and add the strawberries. 

  4. Oil the pan and ladle the batter into the desired shape. Let the pancakes bubble before you flip.

  5. Eat plain or with some maple syrup.

 

Note: Toast the leftovers in the toaster oven!

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FLOURLESS CHICKPEA

CHOCOLATE CHIP BLONDIES

 

Ingredients:

  • 1 can chickpeas (15 oz), rinsed, drained and skins removed

  • 1/2 cup peanut butter

  • 1/4 cup maple syrup

  • 2 tsp vanilla

  • 1/2 tsp salt

  • 1/4 tsp baking powder

  • 1/4 tsp baking soda

  • 1/3 cup dark chocolate chips

Directions:

  1. Blend all ingredients together until smooth and then fold in the chocolate chips. 

  2. Spread the batter into a greased 7x5 in baking dish (8x8 in will also work but the blondies will be thinner). 

  3. Bake at 350 degrees for 20 min if you like it gooey (like hot cookie dough) or 25 if you like it more firm. Or don’t bake at all and eat raw! Both ways are delicious!

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WARM FARRO WITH BUTTERNUT SQUASH AND BRUSSEL SPROUTS

Ingredients:

  • 1 butternut squash, peeled and cubed

  • A bunch of Brussels sprouts cut into fourths 

  • Cooked farro (I like mine al dente)

  • Avocado oil

  • Salt

  • Garlic powder

  • Olive oil

  • Nutritional yeast

Directions:

  1. Roast the butternut squash and Brussels sprouts topped with avocado oil, salt, and garlic powder at 425 for 30 min or until desired crispiness.

  2. Cook the farro according to the box, making sure it is al dente and not overcooked. 

  3. Combine veggies and farro with some olive oil, a sprinkle of salt, nutritional yeast, and a sprinkle of garlic powder. Eat warm!

 

Note: add some blue cheese for creaminess.

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RAW BROCCOLI AND BRUSSELS SPROUT SALAD

 

Ingredients:

  • 1 head of broccoli, cut into small florets

  • A handful of Brussels sprouts, shredded

  • Sunflower seeds (any nut or seed would work)

  • Thin sliced red onion

Dressing (measured to taste):

  • Olive oil

  • Balsamic vinegar

  • Dijon mustard 

  • Salt

  • Garlic powder

  • Pepper

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NO ADDED SUGAR CHOCOLATE CHIP COOKIES

Ingredients:

  • 1 cup super ripe mashed bananas

  • 3 cups almond flour

  • 1 1/2 tsp baking powder

  • 3/4 tsp salt

  • Dark chocolate chips

Directions:

  1. Mix all ingredients together. 

  2. Bake at 350 degrees for 13 minutes. 

 

Store in the refrigerator if you have leftovers (unlikely)

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MUSHROOM BACON

Ingredients:

  • Lots and lots of shiitake mushroom caps, sliced

  • Sprinkle of avocado oil

  • Sprinkle of Himalayan pink salt

  • Sprinkle of nutritional yeast

  • Sprinkle of garlic powder 

Directions:

Bake at 375 degrees for 20 min then flip the mushrooms and cook till you find the crispness you like! 

 

Note: More crispy will taste more like bacon and less mushroomy. 

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