Lean n' green
Superfood: Flaxseed, spinach/kale, berries
1/2c milk or almond milk
1/2c berries (blueberries are my favorite!)
1 TBS flaxseed
2c spinach or kale
1 TBS natural peanut butter
Ice as needed
Put ingredients into blender and blend until smooth. Pour into cup and enjoy
Tip: using frozen berries and frozen banana negates needing to use ice
Chia, bananas and chocolate oh my!
Superfood: chia seeds, cacao powder
1/2c milk or chocolate almond milk
1 TBS chia seeds
2 TBS cacoa powder (We use navitas naturals)
* You can also add protein powder to the mix for post workout
Ice as needed
Add all ingredients into blender and blend until smooth.
Triple berry and coconut
Superfoods: blueberries, coconut water, flaxseeds
1c coconut water
2 TBS flaxseed
*Tip: Frozen fruits are great instead of using ice
Add ingredients into blender and blend until smooth.
Smoothies on steroids. These are basically smoothies that you can put into a bowl or tupperware container with loads of even more delicious things on top! Perfect for breakfast, a snack or freeze it for a healthy ice cream alternative.
Chocolate Smoothie bowl
Superfoods: Bananas, cacao powder
1/4 c chocolate almond milk or milk
2 TBS cacao powder
1 TBS peanut butter
1 TSP dark chocolate nibs
Add ingredients into blender and blend until smooth. Pour into a bowl or tupperware and add toppings. Enjoy at moment or store in a tupperware container for a quick breakfast or to go snack.
This has been one of my favorite means for a long time. Dave and I started buying pre-made veggie burgers in the frozen food aisle and I soon realized that I could create a veggie burger for less money and with more nutrient dense options. It takes a little bit, but the end result is super worth it! Plus, you can make a lot at one time and save them for later use. Note: they're crazy filling, don't make our mistake and eat two at one time!
Makes: 8 servings
2 medium sized sweet potatoes
1 cup quinoa
1 can black beans
Garlic powder, salt and pepper to taste
1. Heat oven to 400 degrees
2. Peel and cut sweet potatoes in half. Place on baking sheet and cook until tender, about 30 minutes.
3. Cook quinoa as directed on box (Cook 2c water and 1c quinoa until boiling then let simmer until done.)
4. Drain and wash black beans and place into large bowl.
5. When sweet potatoes are done, place into blender or mash with fork.
6. Place sweet potato, black beans, quinoa and spices in bowl and mix.
7. Form into 8 patties (about a well rounded 1/2 cup), place onto baking sheet and cook another 5-10 minutes.
8. Serve how you wish and enjoy!
For a more BBQ-y feel and taste, put patty on tinfoil on grill for a few minutes, feel free to add BBQ sauce!
At home I serve on a big salad or on an ezekiel bun with avocado. Mmmmmm
Nutrition for just patty:
With bun and 1/2 avocado:
Oh ya.... they're delicious. And super healthy!
4 thick carrots
2 TBS soy sauce (or Bragg liquid aminos if vegan)
1/4 TSP onion powder chopped onions to taste
1/4 TSP garlic powder or to taste
Salt to taste
Pepper to taste
1. Preheat oven to 425 and line baking pan with parchment paper
2. Peel carrots. If you'd like a real hot dog look, round the edges
3. In a bowl, mix together soy sauce or liquid aminos, onion powder, and garlic powder. Let carrots marinate while oven heats up.
4. Transfer to baking pan and let bake for 35 minutes or until tender. Every 5 minutes re-marinate with mixture .
5. Remove from oven, add favorite toppings and serve!
(I used an ezekiel bread roll, and ketchup)
Nutrition of just hotdog:
It's been a little over a month since Dave and I went vegan. It's been easy, but we haven't run into any social situations yet (I know, we're losers). This weekend my sister comes home from Oman where she has lived/worked the last year. So, the family is having a BBQ. This is our first true test of; can we be in a social setting and not come off as those people who bring their own food to parties (insert eye-roll). I decided to take this as an opportunity to create some plant-based party/BBQ foods that are healthy and enjoyable for all!
First, I thought about the foods commonly at BBQ's.
If I'm missing anything it's because I don't frequent BBQ's often (again, we're losers).
So, please check out each of the recipes I've made. Even if you're not vegan, these are all great plant based foods that are super healthy and friendly to all, I hope :)
Ingredients: ( Makes 4 servings)
-1 Box Explore Cuisine black bean pasta
-1 of each: green pepper, red pepper, yellow pepper
-Grape tomatoes to your liking
-Dash of salt and garlic to your liking
-Chop peppers and tomatoes to your preferred size
-Saute peppers, tomatoes, garlic and salt on a pan medium heat for 8-10 minutes
-Cook 1 box of black bean pasta in boiling water for 5-8 minutes
-Drain pasta and add pepper medley
Nutrition: (per serving)
Who doesn't like pizza? Adults love pizza, kids love pizza.. it's a win win. Even more so that this recipe is extremely healthy, quick, and costs WAY less than a pizza chain. This takes just about 15 minutes to make.. so get to it!
Ingredients for single pizza:
1 flat out pita ( or any whole wheat pita ~100 calories)
1 cup of your favorite veggies (I like broccoli, peppers, tomatoes, onions)
1/2 cup all natural tomato sauce
1/3 cup favorite cheese (mozzarella for traditional pizza taste or feta to be daring!)
3/4 cup favorite protein (this is optional, I don't put protein on my pizza)
TSP olive oil
Directions: 1.Set oven to 375 degrees and spray cookie sheet cooking spray. Once at temp, put pits on pan and pop in oven. Cook for ONLY 3 minutes.
2. Remove and top with TSP olive oil, spices (I like garlic) and WHATEVER your little heart desires! I had the toppings above but you can put ANYTHING on this and it will taste amazing. Once you have everything layered, put back in and bake for 10 minutes. Keep an eye on this, I like my pizza a little crispy. If you add meat or chicken I do recommend cooking it first as 10 minutes isn't a long time for meat.
3.Cut into pieces and enjoy!
21 Day Fix Containers:
1 Red ( if protein used)
This recipe is extremely easy to prepare, and delicious as well. It can be made in larger quantities for families, or put into single serve tupperware for lunch.
4 cups baby spinach
1 cup sliced cucumber
1 cup shaved carrots
4 hard boiled eggs
12 ounces chicken
1 cup shredded cheese (optional)
A tad balsamic dressing
Cut cucumbers, shred or cut carrots, cook chicken, boil eggs. Add all ingredients together and enjoy! This recipe is for 4 servings for a 4 family dinner or for 4 on the go meals. Without the dressing added in until ready to eat this will stay good in the fridge for a few days.
21 Day Fix Containers:
Jen is a Certified Personal Trainer/Weight Loss Specialist. She is dedicated to helping everyone achieve their goals as well as sharing her journey throughout her own goals.