Recipe: Let me see that Sushi Roll 🎵

Have you ever woken up with an ear worm in your head? For us it was “Tootsee Roll” by 69 Boyz. We took inspiration from that for our lunch and changed the lyrics a bit as we sang “let me see that sushi roll!” throughout the house. The bunnies’ ears perked up as we danced and sang our way through meal prep and it really made the day shine. You can have the same (dancing optional) with this delicious, plant-based meal.

It also doesn’t have raw fish and is gluten-free!

Our secret? Marinated mushrooms with carrots and fresh, juicy cucumber. The combination wrapped inside of a rice-filled nori wrap is a total *chef’s kiss*.

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 2-3

Equipment: sushi mat and chopsticks, optional but very helpful

Ingredients

2 cups cooked sushi rice (follow directions on package)

3 nori sheets

4oz of baby bella mushrooms, sliced

2 carrots, cut length-wise

1 cucumber, cut length-wise

1 tbsp tamari (gluten-free soy sauce, or use coconut aminos)

Pickled ginger, optional

Wasabi, optional

Instructions

Soak and cook rice according to directions; while that’s going, cut mushrooms and vegetables. Place mushrooms in a pan with some olive oil and stir-fry on low, stirring occasionally until they look a bit dry. Add your chosen soy sauce or gluten-free alternative and keep moving mushrooms for about 5 minutes. Lay out sushi mat and a nori sheet on top. Spoon cooked rice onto nori sheet and spread it to cover the sheet, leaving about 1/2 inch at the top uncovered. Place sliced vegetables and marinated mushrooms into the middle of the nori sheet and then carefully, roll the nori sheet with contents, use sushi mat to squeeze roll (this will help the content stick together). Place sushi roll on a cutting board and, using a sharp knife, slice pieces that are about 1/2 to 3/4 inch. Serve the roll on sushi plates or regular ones with chopsticks as well as ginger and wasabi, if desired. You too may “feel a whoop coming on” – enjoy!

Recipe: Berry Coulis 🍓

“It’s 5 o’clock somewhere” is a typical rationalization for an alcoholic beverage earlier in the day. Similarly “it’s warm and sunny somewhere” is one of our favorite ways to declare that it’s always time for ice cream, especially with a berry coulis on top.

What is a coulis?

A coulis is a sauce made from puréeing and straining fruit, or vegetables. A fruit coulis is often added to desserts, as you’ll see suggested below.

Is a coulis cooked?

It doesn’t have to be – the definition above means that you could just blend or purée the fruit and strain it, keeping it raw. Some like a warm coulis added to ice cream, cheesecake, or baked goods.

Here’s a berry coulis that you can add to vanilla bean ice cream, our plant-based Banana ‘Nice’ Cream, or even to decadent gluten-free pecan brownies. Stay tuned for that forthcoming recipe!

Prep time: 3 minutes

Cook time: about 10 minutes

Ingredients

1 pint fresh or frozen berries (we used raspberries)

1 tbsp maple syrup

1/3 cup water

1/2 lemon, juiced (optional)

Instructions

Add all ingredients to a small saucepan and heat on medium-low, stirring and mashing the berries down as they cook. You may also want to use an immersion blender. Cook until the sauce is at desired viscosity or thickness. Strain if you desire the remove the seeds. Otherwise, pour your berry coulis over your favorite dessert(s) of choice to add another dimension of flavor and texture. Enjoy!

Client Spotlight: “You’re a Magician!” 🧙

“You’re a Magician!”

“The first few days I felt like nothing changed with my symptoms which was frustrating. However, by day 4, my digestive system was 90% better and I hadn’t had stomach issues for the first time in a long time. On day 7 though, I noticed pains in my knees and legs had lessened quite a bit. This wasn’t something I was expecting at all. It’s been such a relief to not have my leg and knee pains and it’s taken a weight and worries off my shoulders. I noticed as I bent down to grab my dog leashes ‘oh, that didn’t hurt’ which was unusual for me.

My stomach pains have almost completely gone away and bloating has decreased a lot. I don’t feel sluggish in my body and can move throughout the day much easier.

I was looking for some insight on the foods that were helping and hurting me and I definitely got that and much more!! Guidance through the different phases has helped in my understanding and how I should move forward with my eating habits.”

What new strengths have you developed from the experience?

“Just knowing what’s good for ME and knowing what I need to limit or avoid all together. I feel I have a better understanding on how these foods will react with my body and am able to make some better choices in the future.

I didn’t know if I would have the willpower to stick with this. Though once I saw results and how much better I felt, I won’t be going back to bad habits and will continue to make better choices for my health.

I’ve enjoyed discovering some new foods and healthier options. I do not enjoy cooking but I was able to find some options that work for me and have been experimenting with new recipes.”

What do you see as the major insights as part of going through this experience?

“Discovering my knee and leg pains were symptoms of my diet. I had no idea and thought it was because of my age, even though I’m not that old (mid-40s). Knowing what I need to avoid or drastically limit, helps me stay healthier and pain free.”

What have you done differently to how you operated before our working together?

“I used to read labels and try to get the healthiest options. Though I know now what works for me and what doesn’t, so reading labels is even more important. I know to look for other options that won’t cause reactions in my body and/or know that I need to drastically limit certain foods to keep my body regulated and happy.

So much of our health is tied to our diet. Having this part ‘under control’ will trickle into every other aspect of our lives – mentally and physically. It plays such a big role and I’m so happy that I have the tools to know more about my body to create a healthier future.”

Angela Pennock Mailot, client

Columbus, Ohio

Owner, Marang Studios

—-

This is one of the most ‘magical’ transformations we’ve seen! The stomach issues resolved 90% in just the first few days of our protocol. It was a surprise because she didn’t think her leg and knee pains were “tied to diet in any way, shape or form. It’s an absolute bonus – I’m thrilled!” She lost 6lbs within a month, found other foods she now loves, and has a 25% reduction in symptoms by her third follow-up appointment. She also mentioned having a sense of freedom “it’s like when you get out of debt – you can breathe”. Because of being pain-free and having better mobility, she is able to engage in physical activity – returning to soccer or even her beloved gardening. This client took a leap of faith in getting tested and following her protocol, and her results are well-deserved!

Everyone has a different pathway to success. The initial assessment gives us a well-rounded view of your current diet, stressors, hormone and gut health, physical activity, and the symptoms pointing to a root cause. Then we personalize a plan to fit.

If you’re curious about potential food sensitivities, you can read more about testing and results and schedule your complimentary, 20-minute Discovery Call to get started on your healing path.

5-Minute Weekly Breakfast Meal Prep 🥣

When it comes to eating a healthy breakfast everyday, we have constantly innovated new recipes and iterated efficiency ‘hacks’ so that none of us needed to be in the kitchen longer than 10 or 20 minutes each morning. While the mission has been successful, we have doubled-down on this quest. The result? ONE MINUTE each morning is all that is needed for us, and you, to have hot breakfast and coffee!

You might be asking yourself, by what kind of sorcery is this possible? It’s a fair question, as the laws of physics do continue to exist on my stove.

Fortunately, you will not require any spells or incantations for this enchanting breakfast outcome. All you need is five minutes on a weekend to make this magic happen. Here are some tips:

We love a lazy Sunday as much as the next person. To help pep us up for 5 minutes of breakfast prep, we have 1-2 favorite, energizing songs queued up. May we suggest “Si no le contesto” by Plan B or a long-time favorite “Drunken Lullabies” by Flogging Molly. Play beat-the-song as you put ingredients together.

It’s a good idea to have all your necessary containers clean and ready. We gathered glassware and lids for this little adventure.

Have a plan. We chose to have our ‘magic potion’ coffee and oatmeal. Basically, you choose what you want to have with your meal items and put the non-perishable ingredients in the containers.

Some ideas for the coffee cup: instant coffee, collagen, protein powder, herbs or adaptogens

For the oatmeal container: oatmeal, chocolate, greens powder, hemp seeds, goji berries or other dried fruit, nuts

That’s it! On the day of, just add hot water and fresh fruit, if desired. There you go, a healthy one-minute breakfast all in less time than it takes to do a drive-thru run. You’re welcome!

Have more time for delicious, semi-leisurely breakfasts during the week or weekend? Check out our other delectable and nutritious ways to start your day:

Sweet Potato & Black Bean Southwestern Skillet

Cherry Almond Pancakes

Great Goji Groatmeal

Enjoy!

Recipe: Honey & Pistachio Rice Pudding 🍚

As we’ve established in previous articles, winter is not the time to go on a deprivation diet nor feed our bodies with cold salads or smoothies. Instead, what we want to do is 𝐧𝐨𝐮𝐫𝐢𝐬𝐡 our bodies with warming foods which will enable it to better perform its detoxifying duties.

This Honey & Pistachio Rice Pudding recipe is just one of many in the upcoming Express Detox: Winter Edition. The masterclass includes recipes and menu-planning for the 10 days. We use real food, no weird supplements or energy powders. Enjoy this pudding as a breakfast, snack or dessert during these cold winter days!

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Cook time: 10 minutes

Ingredients

1 cup rice, cooked

1 can coconut milk

1 cinnamon stick (or buy in bulk like we did)

1/4 cup pistachios

1/2 tsp organic honey (optional)

Instructions

Cook the rice or use previously cooked rice (from package in link above or leftovers). In a sauce pan add the rice, along with the coconut milk and cinnamon stick. Simmer for about 10 minutes or until flavors have melded. Remove from heat and serve in a bowl with pistachios on top and a drizzle of honey. Enjoy!

Recipe: DIY Divine Vanilla Sugar ❄️

Maybe you know the kind of Italian nonna whose recipe doesn’t include the secret ingredient that takes the dish from “bravo” to “bellisimo!” Though we could keep this up our sleeves as well, we wouldn’t do that to you. This DIY vanilla sugar recipe is divine; it ‘blesses’ pretty much any baked good with a delicate, fruit-floral aroma and taste. Beyond making your taste buds sing, some properties of vanilla can help calm and protect your nervous system – which make it perfect for hectic holidays! Just like the DIY 2-ingredient Vanilla Extract recipe, this one is supremely simple. We recommend doing both at once since you’ll get the most out of the vanilla beans.

We might sprinkle this highly-valuable vanilla sugar into our gluten-free cinnamon bun recipe, Banana Nut Bread, or on top of the Anytime Warm Apple Crisp. Use it as a substitute for regular white sugar and your coffee, tea, cookies, brownies, and other holiday baked goods will have everyone asking for your secret ingredient. It’s up to you whether you tell them 😉

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep: 5 minutes

Yields: 6 cups

Ingredients

6 vanilla bean pods

6 cups organic granulated sugar

Instructions

Using a knife, carefully slice a vanilla bean pod length-wise. Scrape the inside seeds of the bean into a small glass container. Remember, you can reuse the beans to make vanilla extract so put them aside to save them if that’s your plan. Put the granulated sugar into the blender/food processor/coffee grinder to blend the vanilla bean with it. When the seeds have broken down and dispersed in the mixture, your job is basically done! You can enjoy the sugar immediately or reap the reward of getting the best flavor by waiting for a few weeks.

You can store the sugar in any container you’d like. We use hinged, glass Mason jars to store the sugar, making sure it’s tightly sealed to keep it fresh. These containers also make it easy to gift some divine vanilla sugar to anyone who likes to bake or add sweetness to their coffee or tea.

💍 My Precious: Pomegranate

If you are a Lord of the Rings fan, you probably got the movie reference from the title and ring emoji alone. Gollum, a rather unfortunate-looking character, is so completely obsessed with the Ring that he calls it “my precious”.

Unlike Gollum, we are less passionate about rings than we are about the ruby-red pomegranate seeds that become available this time of year. The fruit is supremely scrumptious and it offers a whole host of benefits to your body. Let’s explore:

When are Pomegranates available?

The pomegranates in the United States tend to come from the warmer parts, such as California. The fruits need the hot, hot heat (not the band) in order to grow well. The delectable fruit becomes available to us starting in late September and extends through November. Fortunately, because pomegranates do well in storage, you should still seem them available in December and possibly into early January. In summary, it’s available now so run and get yourself some!

Nutritional aspects of Pomegranates

These juicy fruits pack a flavor and nutritional punch! They are a great source of fiber, which can help with constipation, weight loss, and balancing blood sugar.

Pomegranates have vitamins and minerals, including: calcium, phosphorus, folate, magnesium, potassium, and vitamin C. This fruit also has antioxidant, anti-microbial, and anti-inflammatory properties which can help the brain and urinary tract, boost physical performance, benefit the cardiovascular and digestive systems, and assist in disease prevention.

What ice cream can’t do, pomegranates can!

How to use and eat Pomegranate

You could eat the seeds themselves as a meal or a snack. We like to have it as a breakfast on its own, with nondairy yogurt, or with the Amaranth for Breakfast recipe (subbing the fruit in for the strawberries).

Pomegranate pancakes are also really good and they have a bit more crunch than blueberry pancakes.

For lunch or dinner, some like pomegranate in their salads or in a rice pilaf.

For dessert, we’ve even put pomegranate seeds on vegan cheesecake and made a syrup out of it.

You are only limited by your imagination.

Let us know – after having fresh pomegranate seeds are you too calling them “my precious”? How do you like to eat yours?

4 Beverages for Cozy Weather

The weather here in the Midwest likes to engage in a bit of trickery. Last week, it was sunny and in the 70s and this week, well, it feels like winter. It’s time to pull out the hats and coats as well as the ingredients for making some warming, cozy beverages. Here are some recipes to fit the season:

  • Our Dairy-free Hot Chocolate was a staple recipe nearly every evening last winter. Whether we were reading a favorite book or magazine or watching holiday movies and the Great British Baking Show, hot chocolate was by our side.
  • For those who don’t want to have to choose between hot chocolate and coffee, we have a most excellent collaboration between the two: 5-spice Hot Choffee (choffee being a portmanteau of hot chocolate and coffee)
  • Celebrate with some Peppermint Eggnog! The egg-less, vegan version is included too.
  • Make yourself the Perfect Cup of Tea and head over to cuddle up on the couch. Increase your knowledge of teas and check in with yourself about which one you need.
  • Whichever beverage you choose to warm yourself up or celebrate with, enjoy!

    Recipe: 🎃 Pumpkin Pie Smoothie

    We are well aware that anything pumpkin spice related is “basic white girl” so we’ll spare you both in the name of this delicious smoothie and with photos of us throwing leaves in the air for Instagram with the #thankful.

    A note about this recipe: like some of the other frozen banana recipes, the reason we like to use them this way is due to the ice crystals and creamy texture they impart. Remember to peel your bananas and then stick them in a baggie to freeze for at least a couple of hours.

    Prep time: 5 minutes

    Servings: 2; makes about 5 cups total

    Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

    Ingredients

    2 bananas, frozen

    1 can of organic pureed pumpkin, 15oz

    1 scoop protein powder (we used banana cinnamon pea protein from Truvani)

    1 tsp ground cinnamon

    1/2 tbsp organic maple syrup

    2 cups cashew milk

    Dairy-free whipped cream (optional)

    Instructions

    Place all ingredients in high-speed blender and blend until contents have creamy texture. Enjoy with some dairy-free whipped cream on top, if desired.

    10 Healthy, Plant-based Fall Snacks 🍂

    Maybe it’s all the autumn activities or just the season of our lives, but we’re probably not alone in feeling like a squirrel on a sugar-high. Scattered. Busy. Trying to maintain a mental map of the yards where we hid our nuts. Okay, maybe not the last one.

    Still, the increase in activity, even if just shopping on Early Prime Days, tends to lend itself to eating more snacks. And that’s okay. Let’s try to have some that land on the healthier side of the spectrum. Here are healthy, plant-based fall snacks that run the gamut from no-bake and about 10 minutes to delicious, baked goods that might have you salivating at the ding of the timer after 45 minutes of somewhat patiently waiting at the oven door.

    Gold Mine Pudding

    Celebrity Couple! Choco-cado Cookies

    The Anytime Warm Apple Crisp

    Gluten-free Cashew Coconut Bread

    10TV Recipe: Cocoa-Maca Energy Balls

    Just another Mochi Monday

    Chocolate Chunk Tahini Cookies

    ‘Nacho’ Average Nachos

    Death-by-Chocolate Zucchini Bread

    Roasted Root Vegetables

    Enjoy!