1. Drain tofu, gently wrap in paper towels and press to remove excess water, let sit for about 10 mins.
2. Add onions to a heated pan and sauté in vegetable broth (using small amounts at a time, enough to coat the pan.) until translucent.
3. Add mushrooms and tomatoes. Sauté for another 3 mins.
4. Unwrap tofu from paper towels and break apart with your hands until you get the desired scramble size. Add to the mixture and continue cooking.
5. Stir in turmeric, garlic powder, salt, and pepper. Cook for another 3 mins.
6. Add spinach.
7. Continue cooking a few more mins until everything is cooked through.
8. Transfer to a plate and serve with avocado toast, roasted potatoes, or whatever you like.
**Store leftovers in the fridge up to 3 days.
I've created this mini recipe roundup featuring four of my favorite desserts that you can make for your Valentine this year. It's nice to indulge on this holiday and not feel super guilty about it, so like always, these recipes are gluten-free, vegan, dairy-free, and contain no refined sugars. So indulge guilt free and spread the love!!
1. Chocolate Avocado Pudding
1 ripe avocado
3 Tbsp maple syrup or agave
1/4 cup almond milk
1/4 cup raw cacao powder
1 tsp. vanilla extract
1. Place everything into a food processor and blend until smooth.
2. Serve chilled.
2. Sweetheart Brownies
1. Preheat oven to 325 degrees.
2. In a large mixing bowl combine peanut butter, coconut sugar, maple syrup, and coconut oil.
3. Slowly stir in cocao powder, until mixture is thick.
4. Add in vanilla extract, salt, flax eggs, and almond flour. Mix well.
5. Fold in chocolate chips.
6. Line a 8x8 inch square baking pan with parchment paper, folding the corners so it lays flat.
7. Pour your batter into the pan and spread evenly.
8. Bake for 30 minutes. Check the center with a toothpick to see if it comes out clean. ( it might be a little gooey due to the chocolate chips, that is ok.)
9. Let cool before adding icing and cutting.
For the Pink Icing
1. Once coconut milk has been chilled, the coconut cream will separate to the top of the can from the water in the bottom of the can.
2. Open then can and scoop out all the coconut cream that has settled on top and discard the water from the bottom of the can.
3. Add the coconut cream to a mixing bowl with the remaining ingredients.
4. Mix coconut cream with a hand mixer until fluffy.
You can leave it just like this and add it to your brownies, cookies, or whatever you want to add icing to. Or if you want to get a pink colored icing continue to the following steps.
5. In a small pot bring about 2-3 inches of water to a boil.
6. Add your chopped and peeled beets to the boiling water and simmer until the water turns bright red.
7. Strain the beet chunks and save the water as you red dye.
8. Very slowly add the water to your icing to get a pink color.
** If the icing gets to runny place it in the freezer for about 30 minutes, then mix again using your hand mixer.
9. Spread on top your brownies, cut into squares, and enjoy!!
3. Berries and Cream Smoothie
1. Place all ingredients in a high speed blender, except coconut whip.
2. Blend until smooth.
3. Place in a jar or glass and top with coconut whip and extra fruit if desired.
4. Dark Chocolate Peanut Butter Eggs
Dark Chocolate Coating
1. Combine filling ingredients into a large mixing bowl & mix well.
2. Form into 1 inch egg shapes and lay on a baking sheet with wax or parchment paper.
3. Place in freezer for 25-30 mins.
4. Break up the chocolate bar into equal size pieces.
5. Place chocolate bar pieces and coconut oil in a small pot, on very, very low heat.
6. Once chocolate is melted, dip each egg and coat with the chocolate.
7. Place them back on the wax or parchment paper lined baking sheet.
8. Sprinkle the tops of each egg with some sea salt or coconut flakes. Any left over chocolate can be drizzled over top.
9. Place back in the freezer for another 30 mins.
***Store in the fridge.
Mango Cherry Nice Cream
1. Place cashew milk and dates (for the chia pudding) into a blender and blend until dates are mixed through.
2. Pour into a glass or jar. Add chia seeds and mix well.
3. Cover and store in fridge overnight, or at least 2 hours.
4. Once your chia pudding is ready to eat you can then make your nice cream.
Place all nice cream ingredients into a blender and blend until creamy and smooth.
(If your blender won't blend due to lack of liquid, you can place your ingredients into a bowl and using an immersion blender, blend the ingredients to get an ice cream consistency.)
5. Pour nice cream over the chia pudding and top with any extra toppings of choice. Enjoy!
Cream Cheese Frosting
1. Place everything in a blender except for the coconut cream.
2. Blend until you have a super smooth consistency. (This will be very thick, I used my immersion blender to get the last few chunks smooth.)
3. Place in the fridge for 15 -20 minutes.
4. Remove from the fridge, add coconut cream. Using a hand mixer, mix until smooth.
Pretty much everyone has digestive distress at some point in their lives, for some it may be all the time! I can honestly say this is the number one issue I run into when helping people with their health goals. So much of our health relies on this digestion process, not just "Gut Health" but through all the steps of digestion. Below I am going to walk you through the steps of digestion and how we can maintain health in each one. I also want to mention that "gut health" or digestive health, as I like to say, is wayyyyy more complex than just this one blog post. I plan to do a series of these to really dive deep into all of the things we can do for digestive health. But this is the starting point that will get you on the right digestive track! ;)
1. Chewing your food properly
This one is important. Chewing your food is the first part of digestion. I think lot of people overlook this, especially if you are in a hurry or you are talking a lot while eating a meal. This first step breaks down the food into pieces that are more easily digested, while saliva mixes with food to begin the process of breaking it down into a form your body can absorb and use. If you aren't chewing your food enough, it is harder for your body to break down to digest. This can cause indigestion, bloating, heart burn, and acid reflux.
2. Stomach Acid
A lot of people have been misguided on this one and I'll explain why. Stomach acid is a digestive fluid formed in the stomach in aid of food digestion. It is composed of mostly hydrochloric acid which is designed to transform a large solid meal into a semi-liquid soup, among other things such as, absorption of vitamins and nutrients, destroying harmful bacteria or invaders, etc. When this it too low, it causes a lot of distress, such as excessive gas, boating, burping, indigestion, heartburn, IBS, diarrhea, or constipation. See, most people think when they have these issues that they have too much stomach acid, but when researched over acidity is almost never found, especially in those over age 35. The usual findings are under acidity. Most doctors will not test you for this and usually just prescribe an anti-acid drug, which can make thing worse in the long run! But you can increase your hydrochloric acid by eating a healthy diet and taking supplementation. Betaine hydrochloride is a nutritional supplement that has been used for over 100 years to safely restore normal gastric acidity and to support healthy gut function, they also help restore the digestive system, which enables better absorption of nutrients, especially minerals, folic acid, ascorbic acid, beta-carotene, and vitamin B12.
**Try doing this at home Burp Test to see if you might have low hydrochloric acid.
3. Intestinal Health (small intestine)
After reaching the stomach your food will then move onto the small intestine where the nutrients you consumed are digested and absorbed into your bloodstream. It is important to maintain a healthy diet with lots of good bacteria to protect the lining of the intestines for maximum nutrient absorption. You can do this by eating foods rich in fiber. This helps stimulate the muscle contractions that help the small intestine do its job. And by avoiding foods that cause inflammation and harm the intestinal lining.
Be aware of high-fat diets, researchers have found that high-fat diets can cause nerve damage, which may cause muscle dysfunction in the small intestine associated with type 2 diabetes.
4. Healthy Organs of Digestion
This is where you liver, pancreas, and gall bladder come into play. The pancreas releases digestive juices that help break down food into carbs, proteins, and fats. It also releases insulin to help regulate blood sugar.
The liver creates bile, which is stored in the gallbladder, that is then sent into the small intestine to help break down foods containing fats. (Having sufficient hydrochloric acid, like I mentioned above, also helps stimulate bile production.) The Liver also cleanses and purifies the blood coming from the small intestine containing the nutrients just absorbed. So it is crucial that we keep our livers healthy and our blood clean. If you want more information on how to do that click here.
5. Intestinal Health (large intestine)
Now what is left of the food you ate is handed over to the large intestine. The large intestine is where your stool is created and bacteria can ferment and break down some undigested food, absorbing electrolytes, vitamins, and water. Then emptying its contents into the rectum to eventually begin the process of elimination. It is important that we populate our intestines with good bacteria and healthy digestive enzymes, through diet and/or supplementation, to help the break down of our food and to keep this process moving easily.
This all goes back to eating a whole foods diet with as little processed food as possible, taking the proper supplementation, lowering or eliminating consumption of alcohol, and maintaining an active and healthy lifestyle.
Supplements that can aid the digestion process. (Make sure you get high quality supplements!)
Other Helpful Tips
I hope you found this helpful! To help get you started, click the button below for some healthy recipes.
By now I have tried a good variety of different vegan cheeses. And I have to say, Miyoko's is up there on the list of my favorites. Especially for putting together a vegan cheese board like this one I did for my family Christmas get together. I was able to ask them which one was their favorite and to get a "non-vegan" perspective. And trust me they loved it!!! We tried 4 of Miyoko's cheeses. 3 cheese wheels and 1 spreadable cheese. They can be a bit pricey if ordering online, due to shipping costs, otherwise I would have tried them all! Keep reading to find out which ones we liked best!
1. Beirgarten Garlic Chive - Roadhouse Cheese Spread
This one seemed to be everyone's favorite! This was one of the Miyoko's spreadable cheeses, it's a great addition to any cheese board. It reminded me of a tangy cheddar. Almost like the "Cheez Whiz" you would put on Saltine Crackers when you were a kid, only this is so so so much better, vegan, and without all the chemicals!
2. Sharp English Farmhouse
This came in a very close second to number one. A little milder than the "Beirgarten Garlic Chive" which made it perfect to pair with a little bit of mustard, jam, or an olive. Very neutral flavors in this one, light and creamy. Definitely a hit with my family! (who are not vegan)
3. Smoked English Farmhouse
This on is pretty similar in flavor to the "Sharp English" but with a delicious rich, smoked flavor! If you are into the smokey flavor, this one is for you! Reminds me of a cozy night curled up by the fire. Pairs great with Cabernet Sauvignon as recommended on their website. Also any dessert wine could be great with this one.
4. Herbes De Provence
This one was my least favorite out of the four we tried. But one of my family members really liked it. The cheese itself is very good, but the herb coating was a little to floral for my tastebuds. I think this would be better in a salad or on a sandwich rather than putting it on a cracker. It wasn't "bad" just not my personal preference. But still a good addition for a party, and for those who like fresh herb and floral flavors. It's also very pretty to look at on a cheese board!
So there you have it, my review (and my families) on Miyoko's cheese. I hope you find it helpful when trying to debate which of the cheeses to try. Overall, I would say this is a MUST try especially if you are vegan. There are other flavors that I have not tried yet, but I plan to once they are back in stock! So stay tuned for that. I should also mention that there are many things you can do with these cheeses, like using them in different recipes for a creamy cheesy flavor, rather than just a cheese board. So be creative and let me know which ones are you favorite!
1. Avocado Goji Berry Salad
3-4 cups green leaf lettuce , chopped
1/2 avocado , sliced
2-3 Tbsp goji berries
1 Tbsp hemp seeds
Dijon Balsamic Dressing
3 Tbsp balsamic vinegar
2 Tbsp dijon mustard
1 Tbsp maple syrup
1. Combine all salad ingredients in a medium size bowl. Set aside
2. In a small bowl combine all dressing ingredients and whisk together.
3. Mix desired amount of dressing into the salad. Enjoy.
4. Store leftover dressing in the fridge for about a week.
2. Raw Broccoli Salad with Lemon Tahini Dressing
Lemon Tahini Dressing
1. Chop broccoli into bite size florets.
2. Chop or grate carrots and radishes into long pieces.
3. Chop green onions and remove stems from cilantro.
4. Add the broccoli, carrots, and radishes to a large bowl, along with chopped green onions, cilantro, and baby romaine. Toss to combine.
5. In a food processor or blender add "Lemon Tahini Dressing" ingredients and blend until smooth. (The sauce may still be very thick. Add 1 tablespoon of water at a time until the sauce thins and is completely smooth and emulsified. Taste for seasoning, and adjust salt.)
6. Pour the dressing over the salad. Toss to combine.
7. Top with pumpkin seed and dried cranberries.
8. Serve immediately, or transfer to the fridge to chill. Store salad in the fridge in a sealed container for at least 3 days.
3. Roasted Cauliflower Steaks
6 cauliflower steaks (about 2-3 small heads)
5 Tbsp olive oil
Juice of half a lemon
1/4 tsp salt
1/2 tsp garlic
1/2 tsp parsley
1/2 tsp basil
pepper to taste
White Bean Puree (optional)
4 cups leftover cauliflower florets
1/2 cup veggie broth
15 oz. can white beans (I used cannellini beans)
1/2 tsp garlic
1/2 tsp salt
1/2 tsp onion
1 tsp maple syrup
Preheat oven to 375 degrees.
1. Slice your caulifower into 1 1/2- 2 inches thick. Leaving as much of the steam on as possible to help hold it together. Any left over florets keep for the puree.
For a demonstration on how to cut the cauliflower watch this video -->www.youtube.com/watch?v=l_wU30qwC3Q
2. In a mixing bowl, combine olive oil, lemon juice, and cauliflower steak seasoning. mix together.
3. Brush each side of each cauliflower steak with the olive oil mixture.
4. Sprinkle each with salt (optional)
5. In a large heated pan, grill each cauliflower steak for about 5 minutes on each side or until they start to get brown.
6. After each cauliflower steak is browned, place them flat on a baking sheet. Cover with foil.
7. Bake for 20 minutes at 375 degrees, or until they are soft all the way through.
White Bean Puree
1. Steam or bake cauliflower florets.
2. Place the rest of the ingredients into a food processor, along with the cooked cauliflower florets.
3. Blend until smooth.
1.Place a large spoonful of puree on a plate, then place your cauliflower steak on top. (You could also serve this over rice, to make it more filling.)
2. You can top with your favorite dressing or condiments. This is great with BBQ Sauce or Marinara Sauce!
Have you listened yet?....If not, let me give you a little sneak peak ! :)
I have known Traci for about 10 years. She is so sweet, genuine, and a true friend of mine. Traci has an amazing new podcast call "Chatting with Traci Wolfe" where she explores the positive aspects of life, sharing her thoughts and wisdom, helping her listeners become better versions of themselves.
I had the pleasure of being one of her guests, which was so much fun! Traci and I have navigated through our health journeys together over the years and we finally got to sit down and talk about it! We talked about health, nutrition, and I also share my journey as a vegan. Traci is a pescatarian herself, and she shares with us how that is the diet that works best for her. We also talk about finding balance and exploring dietary needs that might be different for everyone.
So tune in and enjoy!
Check out Traci's website Yogiventure.com
Below are the recipes I mentioned at the end of the podcast!
The 2019 Vegan Holiday Gift Guide is here!
I put together this Vegan Holiday Gift Guide to share some of my favorite products and ideas to gift your loved ones (and yourself) this season.
You don’t have to be vegan to find this gift guide useful, these gifts are great for any health conscious person in your life who likes food, cooking, or healthy living!
So here are some great ideas that will make your holiday gift giving a breeze!
You can also check out my Gift Guide from last year for more ideas!
1. 100 % Pure Vanilla Bean Body Cream
Super creamy body lotion enriched with potent anti-aging vitamins, energizing green coffee, and brightening vitamin C. Plus the Vanilla Bean smells amazing!!
100% Pure uses ingredients and formulations composed of plant, mineral, and/or marine vegetation. All of their formulations adhere to strict purity standards and never contain harsh or toxic ingredients. They never test on animals, and are always certified cruelty-free!
2. Bamboo Makeup Brush Set
Kabuki makeup brushes are made of old natural bamboo, which is a sustainable material and does not harm the environment. The bamboo handles are resistant to water and mildew. The bristles are made of durable synthetic fiber - soft and silky nylon. Suitable for even the most sensitive skin. And of course, cruelty- free!
3. Natura 100% Organic Soy Vegan Wax Candle
Vegan Non-toxic: Phthalates, parabens and sulfate free. 100% biodegradable soy wax, 100% pure organic essential oil aromatherapy candle that smells amazing!
4. "Livin Life On The Veg" Mug
A fun vegan gift for the friend or family member who loves to enjoy coffee or tea! Plus its instagram worthy!
5. Black Vegan Suede Vegan Booties
Simple and cute, vegan suede, these go with almost any fall or winter outfit! Which is why they make a perfect gift!!
6. Clove + Hallow Lip Creme
100% natural and cruelty-free base formula of organic castor and jojoba oils makes a perfect gift for anyone who wants clean beauty products. I love this lip creme in the colors desert rose and ballerina slippers.
7. Instant Pot
Great for vegans or anyone who loves to cook. You can cook grains, soups, and one pot meals a lot faster with the instant pot. This is definitely at the top of my list!
8. Ella+Mila Vegan Nail Polish Set
Another great beauty gift! Five gorgeous nail polish colors in this set, which is a steal! All vegan, cruelty-free, and no harsh chemicals.
9. Noli Yoga Pants ( Black Gloss)
For the yogi in your life. Slimming, breathable, and stylish. Any yogi would love these, plus they have tons of cute styles to choose from!
10. Bamboo Tea Tumbler and Infuser
100% organic bamboo exterior and stainless steel interior. Environmentally friendly, BPA and LEAD FREE. With a stainless steel tea strainer makes this tea tumbler with infuser the perfect travel mug.
11. MoonGlow Necklace
Jewelry featuring the picture of the moon from the date of your choice. A great gift for anyone who has a special date they want to remember.
12. Vegan Sparkling Wine
Aromas of fresh strawberry and raspberry combine with notes of lilac and violet. For the vegan wine drinker! You can't go wrong with this one.
13. Teami Detox Teas
Everyone needs a little detoxing after the holidays! This is the perfect gift to do just that. All 100% natural, plant-based detoxifying cleanses!
14. Vegan Dr. Martens
For a more casual look, you can still have the style without the leather. Super cute and cruelty free!
I hope this helped you get some ideas to make your holiday shopping a bit easier this year!
Serving Size: 2 Wraps
2. In a bowl combine chickpeas and bbq sauce, mix until coated.
3. Spread chickpeas out on a baking sheet lined with parchment paper.
4. Bake for 20 mins or until they start to get crispy and turning brown.
5. Let cool completely before adding them to your wrap.
1. Take the first tortilla and spread about 2 Tbsp of hummus as your first layer.
2. Add about 2 Tbsp of vegan cream cheese on top of the hummus and spread.
3. Next, add about half the BBQ chickpeas to the center of the wrap.
4. Add enough chopped lettuce, cilantro, and avocado to fill the wrap. Be careful not to overfill it so you are able to actually wrap it up.
5. Drizzle with balsamic glaze.
6. Roll it up like you would a burrito. (You can use toothpicks like I did to help hold it together, especially if you're packing it for lunch!) (see video)
7. Repeat, using the rest of the ingredients for the second wrap.
Fill it up! Wrap it up! Eat it up!
I love a good hearty wrap.... or sandwich if I'm being honest. But a lot of the time they tend to be very unhealthy, filled with lots of fat, salt, gluten and processed chemicals... Doesn't really sound so good anymore does it?!
The thing is, I still want to enjoy my favorite foods without all the unhealthy parts and actually feel good about what I am eating and if you're reading this, I'm sure you do to. But I know a lot of you get hung up on this, "what do I eat then?" This is where I come in to do the hard work for you, by creating healthier versions of those foods, so all you have to do is follow the recipes, relax, eat and enjoy!! This is great because it takes the guess work out of it, which can be the reason so many people don't follow through on a heathy diet.
If you like the way that sounds, keep popping in to the CRL blog page to see our new recipe posts. Or you can sign up for our newsletter below and be the first to know when a new recipe is posted!
I want to hear from you! Let me know what your favorite foods are and what type of recipes you'd like to see in the future.
See you again soon!