These are hearty muffins great for a grab and go snack or paired up at breakfast as a healthier option. Packed with protein with Greek yogurt, moistened with pumpkin puree and lots of fiber with oats with the addition of a favorite of mine, Lucuma powder.
Makes 12 muffins
1/2 cup of pumpkin puree
2 eggs (preferably organic)
2 tablespoons of pure maple syrup
1 cup of full fat plain Greek yogurt
1/2 cup of plant based milk of your choice(no sugar added)
1 tablespoon of coconut oil
1 cup of toasted oat flour (you can purchase at Anson mills.com)
1/2 cup of quick cooking oats
1/4 cup of whole wheat pastry flour
1/4 cup of organic Lucuma powder
1/2 teaspoon of baking soda
1 1/2 teaspoons of baking powder
1/2 teaspoon of cinnamon
1/2 teaspoon of nutmeg
1/2 teaspoon of ginger
1/4 cup of dark chocolate chips
1/4 cup of dark raisins
Preheat oven to 350F.
In a mixing bowl, mix the wet ingredients together using a whisk. Set aside.
In a large mixing bowl, combine the dry ingredients and whisk together to combine.
Add the wet ingredients to the dry and mix until just combined. (Do not overmix to prevent the muffins from getting tough.
Fold in the chocolate chips and raisins.
Oil a muffin pan or use muffin liners. Scoop about 1/4 cup evenly for each muffin.
Place into a preheated oven for 15 to 20 minutes or until a toothpick inserted in the middle comes out clean.
Nutrition info: (1 muffin per serving)
Calories:97 Fat 4 grams, Cholesterol, 36 mg, Sodium 43 mg, Carbs 10, Fiber 5 mg, Sugar 8, Protein 6
This dish is my go to whenever I want a simple, but flavorful dish with lots of veggies. i used a medley of fresh peppers, carrots, onions and broccoli, but you can use any fresh vegetables of your choice.
(About 1 1/2 cups per serving)
1 cup of reduced sodium chicken broth
1 tablespoon of reduced sodium soy sauce
1 tablespoon of coconut sugar or dark brown sugar
1 tablespoon of black vinegar, or apple cider vinegar
1/2 teaspoon of fish sauce (optional)
1 teaspoon of siracha
1 tablespoon of cornstarch
2 tablespoons of avocado oil (divided)
2 tablespoons of freshly grated ginger
3 cloves of garlic, minced
1 pound of large, wild caught shrimp, peeled and deveined,, tails intact
3 cups of broccoli
1 carrot, sliced thinly
1 red onion, roughly chopped
1 large red bell pepper, sliced
Place all of the sauce ingredients into a small bowl and whisk to combine. Set aside.
Place a wok or large skillet over medium high heat. Add 1 tablespoon of the avocado oil and swirl to coat the pan.
Add the ginger and garlic until fragrant for 30 seconds or so.
Add in the shrimp and cook for a couple of minutes until almost cooked. (It will continue to cook as you prepare the rest of this recipe and will be added at the end.) Place onto a plate and set aside.
Add the remaining 1 tablespoon of avocado oil to the pan and add the broccoli and carrot. Saute for a minute or so. Add a couple of tablespoons of water if needed to soften the broccoli and carrots.
Add it the red onion and red bell peppers and cook for another minute or so.
Add the sauce to the pan and add the shrimp back into the pan.
Continue to cook for another minute or so until the sauce thickens with the shrimp and vegetables. Serve with grain of your choice.
This dish is a simple take on mussels which is very easy to prepare. The broth is super flavorful with curry powder with a splash of coconut milk. Great as an appetizer.
1/2 pound per serving
2 pounds of cleaned mussels
1 tablespoon of coconut oil, unrefined
2 cloves of garlic, minced
2 tablespoons of fresh grated ginger
1 small red onion, chopped
1 small habanero pepper, minced (seeds removed)
1/2 tablespoon of Jamaican curry powder
1 tablespoon of coconut sugar
1/4 cup of dry white wine
2 cups of chicken broth
1/4 cup of full fat coconut milk
Juice of 1 lime
In a large pot or dutch oven, add the coconut oil over medium high heat.
Add the garlic, ginger and onion until lightly browned for 2-3 minutes.
Add in the habanero pepper,curry powder and coconut sugar and cook for another minute.
Add in the white wine to deglaze the pan and cook for another couple of minutes.
Add in the broth and coconut milk and bring to a boil. Then add the mussels and stir the mixture so that it coats the mussels.
Cover the pot and reduce to a simmer and cook for 8-10 minutes or until the mussels open up. Discard any that do not open.
To finish, squeeze fresh lime juice into the pot and stir again. Serve.
Getting more whole grains in your diet can be delicious and this is a good option of using ancient bulgur wheat. The vinaigrette has a slight twist from the traditional with the addition of pomegranate molasses, allspice and a slight sweetness with the addition of raisins,
Yield: 4 servings
Serving Size: 1.5 cups
1 large lemon, juice only
2 cloves garlic, minced
1-2 tsp. cumin, to taste
1 Tbsp. pomegranate molasses or balsamic vinegar
1/3 cup olive oil
1 tsp. dried oregano
3/4 tsp. kosher salt or sea salt
1/4 tsp. ground allspice
4 cups cooked bulgur
1 1/2 cups scallions
1 cup fresh flat-leaf parsley, chopped
1 can garbanzo beans, rinsed and drained
1/4 cup sliced almonds or pecans
1/2 cup raisins
Feta cheese for topping (optional)
Cook the bulgur according to package instructions. Set aside in a large bowl.
Make the vinaigrette by combining all the ingredients except the oil in a small bowl. Whisk to combine.
Slowly drizzle in the oil. (You can also use the mason jar technique by putting all the ingredients in the jar and shaking to combine.)
Cut up the scallions and flat leaf parsley and add to the bowl with the cooked bulgur. Add the remaining ingredients and serve with feta cheese if desired.
Nutritional Information:Calories 563 Calories from Fat 208 Total Fat 24 g Saturated Fat 4 g Cholesterol 4 mg Sodium 424 mg Total Carbohydrate 78 g Dietary Fiber 17 g Protein 17 g
Looking for a delicious Caesar salad without using raw egg? This version will satisfy your craving with traditional flavors, except Asian fish sauce replaces anchovies and uses creamy roasted garlic for an added layer of flavor! (Nutritional information does not include croutons)
1 head of roasted garlic
Juice of 1 lemon
1 tablespoon of fish sauce
1 tablespoon of Dijon mustard
1/3 cup of extra virgin olive oil
1/4 cup of Parmesan cheese
Pepper to taste
2 large romaine hearts, roughly sliced
1 cup of kale, thinly chopped
1 red bell pepper, thinly sliced
1 1/2 cups of chickpeas
2 cups of croutons
Additional roasted garlic cloves if desired
To roast garlic, preheat oven to 400F.
Take the garlic and slice of the top. Place in aluminum foil with drizzled olive oil on top and sprinkle with salt and pepper. and close tightly.
Roast the garlic for 35-40 minutes until soft and lightly browned.
While garlic is cooking, make the salad ingredients and place into a large bowl.
When garlic is ready, make the dressing by placing the roasted garlic in a blender along with the lemon juice, fish sauce and Dijon mustard. Blend on low and drizzle in olive oil until it becomes slightly thickened.
Whisk in the cheese and blend for a few more seconds.
Pour the salad dressing over the salad and toss to combine using tongs. Add additional roasted garlic if desired. Serve.
Macaroni and cheese is an all American favorite, but lets face it, its not on the list as "good for you" type of food. Here is my take on a vegan mac and cheese that you wont leave you with guilt. The cheese is made with soaked cashews which gives this side dish creaminess and the yellow color comes for healthy ground turmeric. I used whole grain pasta filled with fiber but you can use your own choice of healthy pasta depending on your dietary needs.
8 ounces of dry Barilla Protein Plus Pasta
1 cup of raw cashew nuts, soaked overnight and drained
1 cup of vegetable broth
1 tablespoon of lemon juice or AC vinegar
3 tablespoons of nutritional yeast (optional)
1/2 teaspoon of kosher salt
1/4 teaspoon of crushed black pepper
1 teaspoon of ground turmeric
1 tablespoon of olive oil
2 cloves of minced fresh garlic
Cook pasta according to package directions. Drain and set aside.
Make the sauce by combining the soaked cashews, lemon juice, nutritional yeast if using, salt, pepper and the ground turmeric into a blender until smooth. Set aside.
Heat a saucepan over medium heat and add the olive oil.
Saute the garlic until it becomes fragrant.
Add the sauce ingredients to the pan and cooked until thickened. The process should take 5-8 minutes.
Add the cooked pasta to the cheese mixture and coat with the sauce.
Adjust with salt and pepper as needed. Serve.
Makes 4 Servings
(2 thighs per serving)
8 boneless, skinless chicken thighs
(use half of this blend for this recipe. Save the rest for another batch)
4 whole star anise (ground) you can use 1 tablespoon of ground allspice if you don't have
2 teaspoons of ground black pepper
2 tablespoons of brown sugar
1 tablespoon of kosher salt or to taste
1 tablespoon of garlic powder
1 tablespoon of onion powder
1 teaspoon of cinnamon
Preheat oven to 400F.
In a small bowl, combine all of the ingredients until blended. Set aside.
Rub the chicken thoroughly onto the chicken thighs. (You can let it sit for a few hours for deeper flavor.)
Place the rubbed chicken onto a lightly oiled sheet pan. Place into the oven and cook for 25-30 minutes or until juices run clear. Serve.
1 cup of unsweetened almond milk
1 cup of frozen blueberries
1/2 of a medium banana
1 tablespoon of almond butter
1 tablespoon of chia seeds
1 tablespoon of flax seeds
2 scoops of vanilla collagen peptides (I use a product from Further Foods.)
Place all ingredients into a blender until smooth. Serve. Top with additional blueberries or sliced almonds if desired.
1 cup of unsweetened cashew milk
2 scoops of collagen peptides
(I use a product by Further Foods)
1 scoop of Superfood turmeric
(I use a product by Further Foods)
1/4 of a medium banana
1 cup of frozen mango
2 tablespoons of pecans
1 tablespoon of unsweetened shredded coconut
Cinnamon and nutmeg for sprinkling on top (optional)
Place all ingredients into a blender in the order of ingredients. Blend well and serve.