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Vegan

Luscious Pumpkin Spice Chai Tea Almond Milk Latte

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'Tis the season of PUMPKIN EVERYTHING.

Baked goods, soup, crackers and of course pumpkin spice lattes!

I am not a huge fan of PSLs from coffeeshops (like Starbucks), which are stuffed to the brim with sugar and questionable ingredients... not to mention dairy. This is a homemade alternative and tea can be substituted with a shot of espresso if you prefer coffee. 

This packs more than half your daily calcium, 15g of protein and no added sugary syrups!

If you prefer another non-dairy milk, you may substitute. I use the Protein Nut Milk because of the extra protein and the creaminess of the almond and cashew blend. Also, my tea of choice is the Trader Joe's Spiced Chai. 

 

Please add the spices to your own taste and pumpkin pie spice would work wonderfully! Simply add about a teaspoon.

Happy Fall!! 

INGREDIENTS:

  • 1 1/2 cups Silk Protein Nut Milk (can substitute another non-dairy milk)
  • 3 tbsp pumpkin puree
  • 2 chai tea bags
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg

 

DIRECTIONS:

  1. Pour milk into saucepan, add pumpkin and spices. 
  2. Whisk over medium-high heat until piping hot and bubbles forming rapidly.
  3. Add tea bags and remove from heat. 
  4. Allow tea to steep for 5-7 minutes.
  5. Remove tea bags and whisk to froth, then pour into mug. For extra chai flavor, add the tea bags back into mug while you sip

Mashed Avocado and Peanut Butter Banana Bagels

 
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So you don't have time to make anything "fancy" for breakfast? 

Not to worry. This plate will satisfy your sweet and savory cravings while providing a great combination of healthy fats, carbs and protein to get your day started. 

 

Gather the ingredients and in 5-10 minutes you can have a delicious and gorgeous morning meal to dig into!

 

INGREDIENTS: (two servings)

  • 2 toasted bagels, plain are pictured above
  • 2 tbsp almond butter
  • 1 banana, sliced
  • 1 tbsp cocoa nibs
  • 1 tsp cinnamon
  • 1 ripe avocado, mashed
  • 6-8 cherry tomatoes, quartered
  • 2 tsp olive oil
  • Pinch of salt/pepper
  • 1 mango, sliced in skin
  • Berries 

DIRECTIONS:

  1. Spread almond butter on one bagel and top with bananas, cocoa nibs and sprinkle of cinnamon.
  2. Spoon mashed avocado and press onto other bagel. Place tomatoes on top, drizzle olive oil and season with salt and pepper to taste.
  3. Serve with mango in skin sprinkled with cinnamon and garnish with berries!
 

Banana, Pumpkin, Apple + Cranberry Fall Loaf

 
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Hello, FALL!!!

In honor of the beginning of cozy sweaters, pumpkin farms and chilly nights- I bring to you the most delicious fall loaf!

This version is completely vegan, made with quality ingredients and has a crunchy/sweet top with a moist center. I included all my favorite aspects of the season including: Honeycrisp apples, pumpkin, cranberry, cinnamon, vanilla and nutmeg.

 

Whip up this yummy bread and your entire home will smell delightful!

INGREDIENTS:

  • 1 cup flour, white
  • 1 cup flour, whole wheat unbleached
  • 2 tbsp brown sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp ginger
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • Pinch of salt
  • 3 ripe bananas, mashed
  • 1 medium apple, diced (I used Honeycrisp)
  • 1 cup pumpkin puree
  • 1/2 cup maple syrup or agave nectar
  • 1/4 cup vanilla almond milk, unsweetened
  • 1/4 cup canola oil
  • 1/2 cup dried cranberries

*Topping- 2 tbsp brown sugar, 1 tsp cinnamon

 

DIRECTIONS:

  1. Preheat oven to 350 and grease a loaf pan.
  2. In a large bowl, add dry ingredients and whisk together very well.
  3. In a medium bowl, combine bananas, pumpkin, maple, almond milk and oil.
  4. Slowly add wet ingredients into large bowl and mix.
  5. Stir in diced apple and cranberries.
  6. Pour mixture into loaf pan. 
  7. In a small dish use a fork to combine brown sugar and cinnamon. Sprinkle over top of batter. 
  8. Bake in oven approx. 55mins-1hr. (I pulled the loaf out once it was risen, the top was browned and a toothpick came out almost clean as a little underbaked results in a really moist bread!)
 

Creamy Tahini Dressing

 
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Tahini is a gift from the gods and I want to find as many ways to incorporate it into my life as possible.

Sounds serious, I know... but once you try this dressing you will understand!

After some tinkering I created this mesmerizing version with a punch of flavor to spice up any salad, vegetable, baked potato, sandwich, wrap, taco etc. 

Trader Joe's Organic Tahini is my favorite, but feel free to use yours! 

This will take under 5 minutes to prepare and can be stored in the fridge for up to a week. 

 

INGREDIENTS:

  • 1/2 cup tahini
  • 1/4 cup water
  • 3 tbsp red wine vinegar
  • 1 tbsp soy sauce
  • 1 lemon, juiced
  • 1/2 tsp salt
  • 1/2 tsp garlic
  • 1/4 tsp pepper

DIRECTIONS:

  1. Simply add all ingredients into a small dish and mix together with a fork or whisk.
  2. Pour into a vinaigrette bottle (as shown above) or use a jar to store. 
 

Green Protein Power Smoothie Bowl

 
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Let’s talk about calories and nutrition for a second—

First off, I’ve never been a believer in counting them lest you drive yourself neurotic or risk under feeding your body and slowing metabolism. Here’s a sample morning bowl and it’s only ONE part of my first meal. I’m 5’ 1” tall and a size 2/4.

Below is the breakdown:

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This first half of my breakfast has 553 calories and according to a lot of “women-focused” diets that would be far too high for someone my size. It’s not!! My body craves and thrives on at least 3,000 per day, often more depending on activity.

Also, this entirely plant-based bowl has 442% daily vitamin A, 237% vitamin C, 64% iron, 107% calcium and a whopping 38g of protein.

(Not to mention healthy fats).

Start your day with more foods from the earth... nature will provide you with all the nutrition you need!! Oh, and give you amazing skin to boot.

 

INGREDIENTS:

  • 3 cups spinach
  • 1.5 cups mango, frozen
  • 1.5 cups vanilla almond milk, unsweetened
  • 0.5 banana, frozen
  • 1 scoop Vanilla Amazing Grass Protein Superfood, or favorite vegan protein powder
  • 1 banana, sliced
  • 1 tbsp raw pistachios, shelled
  • 0.5 tbsp, chia seeds
  • 0.5 tbsp, cocoa nibs

DIRECTIONS:

  1. Add frozen banana and mango to bottom of blender, top with spinach, then powder and pour in almond milk.
  2. Pulse until smooth.
  3. Pour into bowl (a cold one is even better), top with sliced banana, pistachios, chia seeds and cocoa nibs.
  4. Spoon this delicious frozen treat for a refreshing breakfast, mid-day break or anytime you need a boost of energy!
 

Tropical Fruit Salad

 
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I need to share with you an ultimate vegan find: So Delicious CocoWhip!

CocoWhip can be found in the freezer section of your grocery store and it is an airy, delightful, sweet and decadent dairy-free topping. The taste is better than other options such as "Coolwhip" and holds its form quite well.

 

This dessert plates calls for sunrise-hued fruit, chia seeds, raw cashews, cinnamon and CocoWhip for dipping. 

Plant-based diets do not have to mean deprivation and once you are finished with this amazing dish, I know you will agree. I have eaten this for breakfast, dessert and a hefty afternoon snack. 

 

INGREDIENTS:

  • 1 orange
  • 1/2 mango
  • 1/2 banana
  • 5-6 strawberries
  • 1/3 cup raw cashews
  • 1/2 cup CocoWhip
  • 1 tbsp chia seeds
  • 1 tsp cinnamon

DIRECTIONS:

  1. Slice banana, strawberries and oranges.
  2. Cut mango into parallel slices and then do the same vertically. Push the center of the flesh to separate cubes. 
  3. Arrange fruit onto plate, sprinkle with cashews and chia seeds.
  4. Top CocoWhip with cinnamon and get to dipping!
 

Crispy Baked Sweet Potatoes with Basil Tahini Dressing

 
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Lately, I have been on a bit of a Tahini kick. If you aren't familiar with this heavenly ingredient, it is a paste made of crushed/soaked sesame seeds and can be purchased from most grocers. You will find Tahini in hummus, Middle Eastern dishes, "goddess dressings" and more! 

 

Tonight I was looking to jazz up the usual sweet potato, and the result was this tasty and filling dish with a punch of flavor from fresh garlic, lime juice, Tahini and freshly picked basil.

 

This meal comes highly recommended from my family and I hope yours enjoys it as well. It is remarkably simple to make and the oven does most of the work for you. So, preheat to 400 degrees and get cooking!

 

INGREDIENTS:

  • 3 medium sweet potatoes, scrubbed
  • 1 lb asparagus, trimmed
  • 1 tsp garlic powder
  • 2 cups black beans, rinsed and drained
  • 1 medium tomato, diced
  • 5 tbsp Tahini paste
  • 4 tbsp water
  • 4 cloves garlic
  • 6-8 leaves of fresh basil
  • Juice of 1 lime
  • Olive oil 
  • Salt to taste (Coarse preferred)

DIRECTIONS:

  1. Preheat oven to 400 degrees.
  2. Cut sweet potatoes in half lengthwise and place face down on foil covered or greased baking sheet. 
  3. Brush skin with olive oil and sprinkle with coarse salt. Place in oven for 45-50 minutes. 
  4. Use blender or food processor to make the dressing. Add Tahini, water, garlic, basil and lime juice. Blend until smooth and salt/pepper to taste. 
  5. Heat black beans in small pan and season as desired. 
  6. In medium pan, heat olive oil and then add asparagus. Season with garlic powder, salt and pepper. Saute until slightly firm. 
  7. Once potatoes are cooked through and edges crispy, place on plate and lightly mash the flesh. Add spoonful of beans, plenty of Tahini dressing and sprinkle of tomatoes. Serve with asparagus and enjoy!
 

Blueberry-Banana Protein Smoothie Bowl

 
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Hello from the Positive Palate!

This recipe today is my morning snack/meal of choice: SMOOTHIE BOWL.

You can top them however you wish, they taste like a treat and can be prepared in 5 minutes. What's not to love!? My favorite vegan protein powder is by Amazing Grass, and I have a hard time finding this in stores. I recommend purchasing on Amazon for the lowest price!

 

INGREDIENTS:

  • 1 banana, frozen

  • 1 cup blueberries, frozen

  • 8 oz. almond milk (sub cashew, flax, soy, coconut)

  • 1 serving of Amazing Grass Pure Vanilla Protein Superfood

  • 1 tbsp, flaxseed

  • 1 tbsp, cacao nibs

  • 1 banana, sliced

 

DIRECTIONS:

  1. Blend together frozen banana and berries, almond milk and protein powder.

  2. Spoon out into a bowl and quickly arrange your favorite toppings.

  3. DEVOUR!