Creamy Coconut Banana Milkshake
This has become my go-to for a healthy, not-too-sweet dessert and it also works nicely as a quick breakfast with the addition of oats. It’s loaded with healthy fats, super thick, creamy and delicious!
RECIPES
Lentils Italiano
Another wonderful lentil dish that’s a cross between a cacciatore and a bolognese! Layers of flavor from carrots, red peppers, capers and red wine. Great over your favorite grain or pasta!
April Highlights- 2020
Try to include some of these foods in your diet on a daily basis to help keep your immune system strong and healthy.
You’ll notice that only one of these foods is an animal product, and there is a solution for that: There are plenty of non-dairy yogurts on the market with probiotics, and a wonderful new Siggis coconut milk yogurt that tastes just like the original and provides 10 grams of protein (scroll down to see)!
Top 10 Foods To Boost Your Immune System
This year especially, make sure you include plenty of immune boosting foods in your diet to help ward off viruses and other illnesses. Here is a simple list of top 10 go-to foods that are rich in vitamins and minerals essential to keep you feeling fit and healthy!
1. Citrus Fruits are a must have in your diet if you want to stay clear of illness. These fruits are rich in Vitamin C which is essential for boosting your immune system and fighting off colds and infections. Vitamin C has the added benefit of contributing to normal collagen formation, which helps promote healthy glowing skin. Citrus fruits include oranges, grapefruit, lemons and limes. Add fruit to your daily breakfast routine, enjoy it as a healthy snack or infuse your water with lemon and lime.
2. We all know vegetables need to be eaten on a daily basis, but did you know, certain vegetables are particularly good for your immune health? Green, orange and yellow vegetables are rich in vitamins and minerals essential for boosting your immune health. These vegetables provide a source of beta-carotene which is converted to vitamin A within your body. Beta-Carotene supports the normal function of our immune system while Vitamin A promotes the health of our digestive tract lining. This is essential for protecting our bodies against illness as it acts as a barrier to infections. Carrot, sweet potato, kale, asparagus, spinach are all great examples and can be included in your diet daily through, soups, stir-fries, stews, casseroles or smoothies.
3. Turmeric has seen a huge increase in popularity over the last number of years. The active ingredient Curcumin is well known for its anti inflammatory, antioxidant and antibacterial properties. Curcumin also helps support the maintenance of a healthy digestive system and detoxifies the liver. Some ways to incorporate it into your diet: Try having a cup of turmeric tea daily, adding it to your curries and using it to season roasted vegetables. It’s even more effective when taken with black pepper.
4. Ginger is a well known remedy for cramping, nausea and travel sickness. It’s also a great ingredient for boosting our immune systems due to its antioxidant, anti-inflammatory and antimicrobial properties. Use it as a spice and add to your stir-fries, add a knob of fresh ginger root to your smoothies or sip a cup of ginger tea in the mornings. Combining ginger and turmeric gives your immune system an extra defense boost!
5. Garlic can do a lot more than add aroma and taste to your favourite dish as its nutritional benefits are countless. The active ingredient Allicin, protects the body from infections and disease while also supporting a healthy heart and reducing cholesterol. It has a decongestant action as it relieves congestion of the upper respiratory tract. Garlic also supports healthy glowing skin by slowing down the depletion of collagen and protecting our skin from the effect of free radicals. To avoid catching colds, the flu and common infections, try adding garlic to stews, casseroles, stir-fries and soups.
6. Pineapple contains an enzyme called Bromelain which aids the digestion of protein and allows your body to utilize immune boosting amino acids effectively. Pineapple is also well known for its anti- inflammatory properties which can help heal sore throats. Its decongestant action can help relieve congestion in someone suffering with a cold. Pineapple can make a sweet addition to smoothies and yogurt or just on its own!
7. Wheatgrass is a nutrient dense food, packed with chlorophyll, beta carotene, Vitamin C, Vitamin B Complex, Amino Acids, Calcium, Potassium and Magnesium. Wheatgrass is chock full with nutritional benefits including liver support and immune function as it helps boost the livers ability to flush out toxins and cleanse the body. Wheatgrass is also great for balancing blood pH and promoting healthy, radiant skin. You can buy fresh Wheatgrass and juice it, or buy the powdered form and add it to your water or smoothies.
8. Berries are a rich source of Vitamin C, antioxidants and polyphenols. Vitamin C is well known for its immune boosting properties, while antioxidants and polyphenols play a role in fighting cancer and other chronic diseases. Berries add great colour and a sweet taste to many dishes. Try adding them to your crumbles, muffins, yogurts and smoothies to reap their nutritional benefits.
9. Probiotic Yogurts contain live bacteria that are good for your health, especially your digestive system as they help keep your gut healthy. The live and active cultures may stimulate your immune system and help fight illnesses. Serve it with some fruit to boost your Vitamin C intake or some mixed seeds to boost your Zinc intake.
10. Pumpkin seeds are a rich source of Zinc which is a mineral well known for supporting a strong and healthy immune system. Zinc has also become popular for the treatment of colds and flus as research suggests it may help reduce the duration of an infection due to its healing properties. Pumpkin seeds can be eaten on their own as a snack, or add them to stir-fries, salads, smoothies or yogurts.
Lemony Hummus Pasta Salad
This Lemony Hummus Pasta Salad offers fresh Mediterranean flavors and textures with sundried tomatoes, spinach and parsley in a gluten-free side dish! The fresh lemon juice adds extra zing, Hardly your typical pasta salad!
Golden Potato Chowder
Golden Potato Chowder is a creamy, comforting soup with no dairy! Abundant spices and herbs add savory flavor along with veggies and corn for heartiness. Very filling and warming.
Flaky Apple Turnovers
Sweet and delicious, these Flaky Apple Turnovers taste like they came from a bakery– yet, they’re incredibly easy to prepare with just a few pantry ingredients! Store-bought puff pastry (I use Pepperidge Farm), which happens to be accidentally vegan, is easy to work with and brings such beautiful results with minimal effort– a baker’s dream!
Flaky Apple Turnovers
Bring the bakery into your home with this flaky, delicious apple dessert that's incredibly easy to prepare!
Servings: 4
Ingredients
- 2 medium apples, peeled, cored and sliced
- 1 tbsp vegan butter - Country Crock Plant Butter recommended
- 1/3 cup brown or coconut sugar
- 1/2 tsp cinnamon
- 1/8 tsp nutmeg
- pinch salt
- 1 tsp fresh lemon juice (optional)
- 1 tbsp cornstarch
- 1 tbsp water or apple juice/cider
- 1/2 17.25 oz package frozen puff pastry sheets, thawed
- 1/4 cup confectioners' sugar
- 1-2 tbsp plant milk or fresh lemon juice
- 1/2 tsp vanilla extract
Instructions
- Preheat oven to 400 degrees F. Unfold pastry sheet, roll out to thin a little. Cut sheet into four squares (I use a pizza cutter for this). Place squares on a parchment or silicone-lined baking sheet.
- Melt plant butter in a medium/large skillet over medium heat. Add apples, cook and stir for about 2 minutes. Add brown sugar, cinnamon, nutmeg, small pinch of salt and optional lemon juice. Cook and stir for about 2 more minutes.
- Meanwhile, stir together cornstarch and water or apple juice. Pour into the skillet and mix well, cooking for another minute or until the mixture has thickened. Remove from heat to cool slightly.
- Spoon apple mixture into the center of each pastry square. Fold over from corner to corner to form a triangle shape, and press edges to seal (I use a fork to press them firmly). Make sure there is about 1 inch of space between pastries on baking sheet.
- Bake for 18-20 minutes, or until turnovers are puffed and lightly browned. Cool completely before glazing.
- Glaze: Mix together the confectioners' sugar, milk or lemon juice and vanilla in a small bowl until it's a thick but pourable consistency. Adjust the thickness by adding more sugar or milk/juice if necessary. Drizzle glaze over the cooled turnovers. Enjoy!
March Highlights- 2020
It’s no coincidence that the same foods that are healthiest for you reflect in your skin’s appearance! These vegan foods nourish you from the inside out, while dairy and processed foods cause inflammation and skin problems.
Lemony Greek Lentil Soup
Lemony Greek Lentil Soup has it all– veggies, potatoes, lentils and incredible flavor– plus, it’s gluten-free & low-fat!
French Onion Grilled Cheese
Grilled cheese is the perfect comfort food, but adding sweet, syrupy caramelized onions brings it to another level. Be sure to use the richest, thickest balsamic vinegar you can find– it really does make a difference. And, grating the vegan cheese in a food processor saves time– be sure to pulse it a little at a time– you don’t want gloppy cheese.
Serve this with a salad for a complete meal– the Curried Fall Salad would be wonderful.
I wouldn’t say this is one of my healthiest recipes– but it makes your kitchen smell heavenly and I did use Ezekiel bread to add some fiber. 🙂 Enjoy!
French Onion Grilled Cheese
Caramelized onions combine with vegan cheese to create a melty, fragrant, sweet combination that's perfect as the filling for this twist on a grilled cheese sandwich.
Servings: 1
Ingredients
- 2 tbsp vegan butter (recommend Country Crock Plant Butter)
- 1 large yellow or Vidalia onion, thinly sliced
- Kosher or sea salt and ground black pepper
- 1 tsp balsamic vinegar
- 2 oz vegan smoked Gouda, shredded in food processor
- 2 slices bread
Instructions
- In a medium skillet over med-high heat, melt 1 tbsp butter. Add the onions along with a healthy pinch of salt and pepper. Cover and cook, stirring once or twice, until the onions are softened, about 3-4 minutes. Uncover, reduce heat to med-low and cook, stirring occasionally until the onions are deep golden brown and caramelized, about 20-25 minutes. Add small splashes of water periodically to keep the onions from sticking and burning.
- Once the onions are done, add in the balsamic vinegar; stir and cook for one minute longer.
- Transfer the onions to a bowl. Add the shredded cheese to the onions and stir. Cover with a towel and let sit for 5 minutes so the cheese will melt from the heat of the onions. Uncover and stir.
- Pile the cheese/onion mixture onto one slice of bread evening out the mixture, cover with the other slice of bread and press down gently.
- Wipe out the skillet and add 1/2 tbsp butter over medium heat. Add the sandwich and cook until the bottom turns golden brown, 3-4 minutes. Add the remaining 1/2 tbsp butter, flip the sandwich, press slightly and cook until the other side is golden brown, another 3-4 minutes. Serve immediately. Enjoy!
Roasted Tomato Butter Bean Stew
This is an easy one to make and has great flavor– roasting the tomatoes makes them even sweeter, while the onion, garlic and red pepper flakes add spicy richness. Greens add even more texture and nutrition. The tangy lemon and parsley at the end brings this dish to a whole new level! Very wholesome, warming and satisfying.
Peanut Butter Cookie Dough Bars
You can never get enough of these scrumptious Peanut Butter Cookie Dough Bars! They are vegan, gluten-free, no-bake, come together in minutes and are made with wholesome ingredients.
Black Bean Barley Chili
Hearty, filling and very warming, this chili is loaded with flavor and texture! Protein and fiber comes from the black beans, plus an added “meaty” bite from the barley (and optional Beyond Beef) and heat from the crushed pepper. Lime juice and beer add depth and a slight bit of tang. Add my Big Salad on the side and enjoy a hearty and super healthy cold weather meal!
Black Bean Barley Chili
Hearty, filling and very warming, this chili is loaded with flavor and texture! You'll be sure to add this to your list of cold weather comfort foods!
Ingredients
- 2 tbsp extra-virgin olive oil
- 2 red bell peppers
- 1 medium onion
- 3 bay leaves
- 1 1/2 tsp kosher or Himalayan salt
- 6 garlic cloves, minced
- 3 tbsp chili powder
- 1 tbsp ground cumin
- 2 tsp dried oregano
- 1/2 tsp crushed red pepper flakes (can increase for more heat)
- 1 cup beer, any kind
- 3 cups veggie stock, low or no salt (recommend Kitchen Basics)
- 3/4 cup pearled barley
- 2 15 oz cans Fire-Roasted Tomatoes
- 2 15 oz cans black beans, rinsed and drained
- 2 tbsp fresh lime juice
- 1 tbsp maple syrup
- 1/2 package (1 patty) OPTIONAL: Beyond Meat, cooked and crumbled
Instructions
- In a 4 quart pot over medium-high heat, heat the olive oil. Stir in the peppers, onion and bay leaves. Cook, stirring frequently, until the onion is lightly browned, about 8-10 minutes.
- Reduce heat to medium. Add the garlic and cook about 30 seconds. Add the cumin, chili powder, oregano, salt and crushed red pepper flakes and cook, stirring, toasting the spices, about 1-2 minutes.
- Pour in the beer,, stir and scrape the pan to deglaze. Cook for about 2 minutes, then stir in the veggie stock and barley. Bring to a simmer, partially cover the pot, and cook until the barley is just tender, stirring occasionally, about 15-20 minutes.
- Add the tomatoes and black beans., bring back to a simmer, slightly cover the pot again with the lid, and cook, stirring occasionally, until everything is tender and the chili is thickened, 20 to 30 minutes.
- Stir in the lime juice and maple syrup, remove the bay leaves. Optional: stir in one Beyond Beef patty, cooked and crumbled. Enjoy!
Read about the health benefits of Barley here.
BREAKING NEWS- February 2020
The latest, greatest plant-based breaking news– from food to sports to medicine and more!
Creamy Roasted Mushroom Pasta
In this fabulous take on pasta carbonara, smokey, roasted mushrooms, velvety sauce and pasta all come together to create a filling and delicious main dish meal. The super creamy sauce comes from silken tofu, blended with caramelized onions and garlic, lemon juice and nutritional yeast — and not one drop of dairy. You can use a protein pasta for an even higher protein content, but really almost any pasta would be fine. Enjoy!
African Peanut Soup
This is truly a unique soup! The sweetness of the potatoes, fruity tomatoes, spicy hot sauce and creamy peanut butter are a special flavor combination. Sliced green onions and cilantro add a wonderful finishing touch.
Sweet potatoes are loaded with antioxidants and vitamins. Read about the health benefits of sweet potatoes here.
African Peanut Soup
If sweet potatoes and peanut butter top your favorite foods list, this soup is for you! It's thick and hearty, spiced with ginger and hot sauce. Tomatoes and greens add a flavor and nutritional boost. So filling and delicious!
Servings: 4
Ingredients
- 1 1/2 tbsp olive oil
- 1 medium-large onion, chopped
- 1/2 tsp salt, Himalayan sea or Kosher
- 1/4 tsp ground black pepper
- 1 tbsp grated fresh ginger or 1 tsp ginger powder
- 1.5-2 tsp Sriracha or Tabasco, depending on heat preference
- 2 medium-large sweet potatoes, peeled and chopped into 1/2" cubes
- 2 cups veggie stock (recommend Kitchen Basics, unsalted)
- 1 15 oz can Fire Roasted diced tomatoes
- 1/2 cup creamy peanut butter
- 1/8 cup chopped fresh cilantro
- 1 bunch greens, escarole or collard, sliced into slivers
- 1 green onion, sliced on angle for garnish
Instructions
- Heat the olive oil in a med-large soup pot over medium heat. Add the onion, salt and pepper, stirring, until the onion has softened, about 5-10 minutes.
- Stir in the ginger and hot sauce. Add the sweet potatoes, tomatoes and veggie stock. Bring to a simmer, cover and cook for 15-20 minutes or until the vegetables are very tender.
- Stir in the peanut butter until combined. Use an immersion blender to puree the soup until it is creamy and smooth. Or, let cool slightly and use a blender and blend in batches until smooth.
- With soup in pot, add in thinly sliced greens. Cook and stir over med-low heat for another 5 minutes. Add in cilantro and stir through.
- Serve warm garnished with sliced green onions. Optional Garnish: chopped peanuts. Enjoy!
Creamy Coconut Kale
This Creamy Coconut Kale is a vegan twist on creamed spinach- curly kale baked in a creamy coconut sauce that’s infused with curry, ginger and spicy Sriracha. What a delicious way to get all the amazing health benefits of kale!
Best Vegetable Curry Ever
This vegetable curry is bursting with Indian-inspired spices and seasonings simmered together with veggies in an aromatic sauce– easy to make and incredibly healthful! Spices are well known for their antioxidant power and this recipe scores high on the healing index.
One of my cooking students said this was the best curry she’d ever eaten– it’s definitely earned its title! You can switch up the veggies and use your favorites, and adjust the heat level of the spices to your preference. Serve it over Basmati rice with a dollop of cooling Raita or plant-based yogurt on top. Enjoy!
Thai Drunken Noodle Soup
Sauteed mushrooms, fragrant herbs, brown rice noodles and rice wine vinegar– this soup packs plenty of flavor and nutrition! The addition of tofu and bok choy adds even more texture and flavor, along with the benefit of protein and greens. The tofu and noodles soak up the rich flavors of the broth and all combine to create an aromatic and very warming soup!
Fresh herbs are incredibly healthy and add color and depth of flavor. Read about the health benefits here.
Thai Drunken Noodle Soup
If you love healthy, Asian-inspired food, this soup is rich, flavorful and very warming!
Servings: 4
Ingredients
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1/2 medium red onion, thinly sliced
- 1/2 tsp salt
- 1/2 tsp black pepper
- 3/4 pound mixed mushrooms (bella, shitake, oyster, cremini), cut if necessary into bite-sized pieces
- 1/4-1/2 tsp red pepper flakes (depending on how spicy you like it) or 1 fresh red or green chile, thinly sliced
- 4 cups veggie stock (I recommend Kitchen Basics, unsalted)
- 1/4 cup reduced sodium soy sauce or coconut aminos
- 1/8 cup rice wine vinegar
- 4-5 oz noodes, such as udon, soba, rice or spaghetti
- 1 cup fresh, mixed cilantro and parsley- leaves and stems
- 1/2 pkg very firm tofu, drained, cubed
- 1 bunch bok choy, washed and roughly chopped
- sesame seeds and sesame oil for garnish (optional)
Instructions
- Heat oil in a large pot or Dutch oven over medium heat. Add garlic and onion, salt and pepper. Cook, stirring occasionally, until onion turns light golden brown, about 3-4 minutes. Add mushrooms and half the red pepper flakes.
- Cook, stirring occasionally, until the mushrooms have softened, released their liquid and turned a deep golden brown, about 10-15 minutes.
- Add soy sauce or coconut aminos, rice wine vinegar and the veggie stock. Bring to a gentle simmer and cook for about 15-20 minutes. Taste and season the broth with more salt, pepper, soy sauce or vinegar if needed.
- Meanwhile, cook the noodles in a salted water until al dente. Drain and add the noodles to the pot with the broth, along with the cubed tofu and sliced bok choy.
- Cook for another 5 minutes until the bok choy is crisp-tender. The noodles and tofu will soak up the broth a bit. To finish, stir in the cilantro and parsley.
- Ladle the soup into bowls, garnish with some sesame seed oil and/or sesame seeds. Enjoy!
