Recipe: Easy Breezy Basil Pasta

As many of you have probably heard us say, we love food; however, what we don’t love is spending an hour preparing each meal of the day. Sometimes we just need a lunch or dinner to fit 3 requirements: to be nutritious, delicious, and quick. This meal checks all of the boxes and more – it’s gluten-free and plant-based (vegan even). After the early days of taste-testing gluten-free pastas (mostly with dismal results), we are deeply in love with Banza pasta – it provides about 14 grams of protein per serving, about double that of regular pasta, and is made from chickpeas. *Italian chef’s kiss* You’re welcome in advance 😉

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: 15 minutes total

Servings: about 2

Ingredients

1/2 box Banza Cavatappi

1/2 package Miyoko’s Vegan Mozzarella , chopped or shredded

2 cups tomato sauce

2 tsp nutritional yeast

1 tbsp fresh basil, sliced

1 tsp dried oregano

1 tsp dried rosemary

1/2 tsp garlic powder

Instructions

Boil water, add pasta and cook for about 10 minutes or until desired firmness. While waiting, heat chosen tomato sauce on low and add nutritional yeast, dried oregano and rosemary, and garlic powder. Thinly slice fresh basil. Once pasta is done, drain and place on plate with tomato sauce , vegan mozzarella cheese, and fresh basil on top. Easy chickpeas-y meal. Enjoy!

Royal Coco-cacao Smoothie Bowl

Did you know that purple is one of the colors of representing royalty? What better way to start your day than to treat yourself like the queen or king you are! This beautiful bowl, with toppings like coconut and cacao, will leave you feeling full and energized. Ready to eat? Here’s the recipe:

Prep time: 5 minutes

Servings: 1-2

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

4 large strawberries

1/2 cup blueberries

1 cup non-dairy milk (we used hazelnut milk from Elmhurst)

2 tbsp hemp seeds

2 tbsp cacao nibs

2 tbsp shredded coconut

1/2 tbsp chia seeds

Instructions

Blend all ingredients, except shredded coconut and cacao nibs, until desired texture is achieved. Top with shredded coconut and cacao nibs or other favorites.

Recipe: Jackfruit Peanut Noodles

Our first instinct was to call this recipe “Jolly Jackfruit” for two reasons: the red and green vibrant colors are reminiscent of the holidays AND it’s a meal that promotes feeling jolly afterward, fueled with plant-proteins and bright vegetables. It doesn’t hurt that the peanut sauce is to-die-for delicious. Use this meal for your new year’s resolutions of eating healthier and/or more plant-based. Enjoy!

Prep time: about 20 minutes

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 cans of young jackfruit

2 tbsp olive oil (coconut oil works too)

6 cloves of garlic, minced

2 cups kale, chopped

1 cup full-fat coconut milk

2 Tbsp coconut aminos (or use soy sauce or tamari)

2 tsp toasted sesame seed oil

1 Tbsp fresh ginger

1/2 cup peanut butter

1/4 cup fresh lime juice (1-2 limes needed)

1/2 Tbsp maple syrup (optional, to help provide a multi-dimensional flavor to the peanut sauce)

8oz rice noodles, prepared according to package instructions

Instructions

Heat the oil in a large skillet over medium heat then add garlic, kale, and red bell pepper to cook for 4-6 minutes. Stir regularly. Drain the jackfruit and remove hard core. Use your hands to pull, or ‘shred’ the jackfruit. Add it to the skillet and cook for about 4 minutes.

Now it’s time to prepare the peanut sauce. In a blender, add the coconut milk, peanut butter, coconut aminos, lime juice, maple syrup, toasted sesame oil and ginger. Blend until smooth then taste and add seasonings or spice until it’s to your liking.

Bring a medium pot of water to a boil and then add the rice noodles and cook according to the package instructions While waiting, pour the peanut sauce into the skillet to coat the jackfruit and veggies with the peanut sauce. Stir and cook for about 2-3 minutes before removing mixture from heat. Serve by placing noodles in a bowl and topping with the jackfruit and veggies. Add cilantro, peanuts, or red pepper flakes for additional flavor and garnish, if desired. This dish is best served fresh but can be easily heated up the next day for a delicious lunch.

If you are allergic to peanuts, take heart – almond butter worked just as well for this recipe.

DIY Hippie Granola

Mr. Chef recently ordered granola and seeing it was a reminder of how we miss the crunchy grain-seed-sweet mixture of it all. What we don’t miss are ingredients that include questionable vegetable oil sources and excess sugar. The good news is that it’s possible to have the best of both worlds – a delectable, crunchable mixture AND have it be higher in fiber and protein from ethical, whole food sources. We made a fresh batch today and are sharing the recipe with you. Go with the flow and have some granola-y, groovy mornings. Can you dig it?

Prep time: 15 minutes, cook time: 40-45 minutes

Makes about 6 cups

Ingredients

2 1/2 cups rolled oats

2 cups chopped (or sliced) almonds

1 cup shredded coconut

1/2 cup maple syrup

1/2 cup olive oil

1/2 cup dried fruit such as raisins or goji berries

1/4 cup hemp seeds

2 Tbsp cinnamon

1/2 tsp salt

Instructions

Preheat oven to 275 degrees Fahrenheit. Mix oats, almonds, coconut, cinnamon, and salt in a large bowl then add olive oil and maple syrup. Use rimmed baking sheet and spread mixture out evenly. Bake about 40-45 minutes, stirring every 10-15 minutes, until golden and toasted. About 30 minutes in, add hemp seeds and goji berries to bake for the last 10 minutes. Allow to cool completely and transfer to airtight container. It should keep (if the delicious granola even makes it this long :D) for about 2 weeks.

In the Client Spotlight

client spotlight of recognition

“I was a little nervous that maybe you wouldn’t be very patient or understanding if I struggled with making some of the changes to my diet and lifestyle. Luckily, that hasn’t been the case at all!

  • I have lost weight
  • I have improved my body composition
  • I have not had any more kidney stones *knock on wood*

I don’t dread seeing you like I would dread going to the doctor. You’re very friendly and easy to talk to! You’re extremely knowledgeable and I like that you give me background information about the foods. The recipes you give me are always quick, easy, and yummy! You’re also very understanding if I struggle with a certain area and try to come up with new ways to approach it that might work better for me. You’re also interested in aspects of my life outside of food.”

Results:

  • I’m trying all kinds of new foods and recipes!
  • I’m doing a better job at seeing connections between the foods I eat and how I feel after eating them
  • I’m more conscious of food labels. Even though something might look healthy or be vegan it might actually be loaded with sugar, etc.
  • I’m better about getting in bed early.
  • I’m doing a better job at handling skepticism about my vegan diet from others.
  • I’m more informed about a variety of issues such as GMOs and political intervention in the food industry
  • I have developed new methods of handling my stress.

“I think many people are uninformed or misinformed about nutrition. Obviously, many people struggle with weight. I’ve been spending more time at the hospital recently because of my kidney stones and I’m always surprised by how many people are there. It definitely makes me wonder if some of their issues could have been prevented/improved by making different dietary choices. I think many lives could be improved by seeing a dietitian rather than just automatically turning to medication or just accepting their situation and not doing anything at all.

I would recommend YOU in particular because I think you’re really fun, knowledgeable, down-to-earth, and you really care about your clients!

If they [people] allow themselves to be open to new experiences and are receptive to your advice then this can really be life-changing! This is a great way to invest in yourself – this experience has really added a lot of value to my life!

You’re just all-around awesome and I’ve really enjoyed working with you!”

H.R., Foundations of Health Graduate


Update:

We followed up with this amazing client and our work together from two years ago. Here’s what she wrote:

“I’m happy to report that I still haven’t had any more kidney stone incidents and rarely get sick anymore! I think both are mainly attributable to my healthier eating habits so I’m very thankful for you helping me find my way with that :)”

She has really made our work together the foundation of her life and is reaping the benefits, years later. This is a beautiful part of our mission of empowering others to live at a higher level. We are grateful for the trust you put in us and the process.

Recipe: Rainbow Chili

rainbowchiliinslowcookersobw

It’s the slow-cooker time of the year and we are using the Crockpot on the regular. It’s easy to make a basic chili or a fancier one with this beloved piece of kitchen equipment. We bought some rainbow carrots and decided to make our chili a bit fancy for a recent date night but it’s equally good to casually and lovingly feed yourself or a whole, hungry family.

Prep time: 15 minutes

Servings: about 8

Ingredients

3-4 rainbow heirloom carrots. sliced
2-3 ribs of celery, chopped
1 jar organic tomato sauce
5 fresh tomatoes, chopped
1 can black beans, drained & rinsed
1 can pinto beans, drained & rinsed
1 can chickpeas
6-8 cloves garlic, chopped
2-3 bay leaves
1 tbsp cumin (with all these beans, you’re gonna need it :D)
1/2 tbsp dried oregano
1 tbsp chopped parsley for topping

Omnivore option: add 1lb cooked ground turkey

Instructions

Chop all vegetable ingredients and add to slow cooker container, along with tomato sauce and rinsed cans of beans. Add bay leaves, cumin, and oregano. Optional: add 1 lb cooked ground turkey for omnivore option. Add water as needed so slow cooker is halfway to two-thirds full. Cook on low for 8 hours. Remove bay leaves, scoop into bowls, top with fresh parsley and enjoy this colorful, plant-based meal!

Top 5 Plant-based Breakfasts

Guten Morgen! Buongiorno!

If it’s not already a good morning, we present to you our top five plant-based breakfasts which provide:

  • Fiber to help your digestive system get moving as you start your day
  • Protein – seeds and nuts are great sources of plant-based protein, as is amaranth (technically a seed, though typically considered a whole grain)
  • Fun – these are colorful and customizable, so get your DIY on!
  • Antioxidants, vitamins, and minerals so you’re taking care of your body right out of the gate!
  • Fuel for the morning! Test your coffee and bagel against any one of these options and you’ll see which ones hold you until lunch.

Without further ado, your new breakfast options!

amaranthbreakfast

  1. Amazing Amaranth Bowl – Move over, porridge! We have a higher-protein option that also provides minerals such as iron, manganese and phosphorus.

express detox green smoothie

2. Express Detox Smoothie – Love your liver by providing it with the vitamins and minerals it needs from greens! This recipes takes less than 5 minutes and is one of the most-loved from the Green Smoothie Challenge eBook.

skillet obw

3. Sweet Potato & Black Bean Southwestern Skillet – Smoothie. Oatmeal. Rinse & repeat. We know that breakfasts can get a bit repetitive and unimaginative so we’re going to shake it up with this inspired southwestern dish. Make it vegan by not adding an egg on top.

greatgojigroatmealtvsegment

4. Great Goji Groatmeal – This easy recipe can be popped into the slow cooker and you can get fancy with goji berries and other accoutrements. Enjoy this warm breakfast on a cold morning!

cherry almond pancakes

5. Cherry Almond Pancakes – Waking up and enjoying a fresh stack of cherry almond pancakes is both a joyful and nutritious way to start the day. May it be the same for you!

Remember to try the 7-day Breakfast Experiment to see which breakfasts work best to fuel you for your day!

The Perfect Cuppa ‘Joan’ 🍵

tea

There are many theories as to why a cup of coffee is referred to as a ‘cup of Joe’; two strong contenders emerge. One involves “joe” being a slang derivative from the other commonly-used slang words for coffee: “java” and “jamoke” (the latter of which is composed from the words “java” and “mocha”, kind of like what we did for the 5-spice Hot ‘Choffee’ recipe blog). So it’s possible that asking for a “cup of java/jamoke” could have easily turned into asking for a “cup o joe.”

The other theory is that “joe” was slang that referred to the common man, perhaps similarly to the way we might say, “hey man, good to see you” or “alright, dude.” Even the term “average joe” gives the idea that joe, or coffee, was a beverage for the common man. Have a little bit of fun and do your own research though; some fun slang we put together from the 1920’s: “You think he’s the bee’s knees? Horsefeathers! He’s zozzled, a wet blanket AND a lollygagger. Let’s blouse.” Care to translate? (Read our answer at the bottom.)

If a cup of ‘Joe’ is coffee, we think of a cup of tea as ‘Joan.‘ With the masculine name of “Joe,” we are given a clue to how coffee reacts in the body. The caffeine content of coffee can provide the rather aggressive ‘jolt’ we need to wrestle ourselves from the tendrils of sleepiness that remain so that we can start our days.

While tea can have an effect with its caffeine content, it’s generally not as severe. Depending on caffeine content and your sensitivity to caffeine, it could be more of a gentle ‘lift’ into your day. Studies show that tea has a multitude of health benefits too.

The Many Beautiful Faces of ‘Joan’

Tea is so much more than just Earl Grey or green. There are more than 3,000 varieties of tea, including oolong, green teas (including matcha), white tea and so many options with herbal teas (think beyond peppermint, chamomile, and ginseng). In fact, we have a whole cabinet dedicated to our teas. As we check in with the body each morning, it may signal the need for a bit of a pick-me-up, in which case the white tea or ginseng may be chosen. Maybe red raspberry tea for hormone health. If we’re feeling a bit under-the-weather, our cold and flu tea blend will come out. Jasmine is a relaxing favorite that has currently joined us for this writing.

Join the Tea Party

Whether black, green, or white, these teas all come from the same plant, Camellia sinensis. Rooibos (also known as red tea) and herbal teas are exceptions. The color of the tea depends on the processing method and how much oxidation it undergoes during production. Generally speaking, the less oxidized a tea is, the lighter color it is…and the more antioxidant and polyphenol compounds it contains. Also, tea typically has much less caffeine than coffee, and some teas are naturally caffeine-free.

The health benefits of tea come from a tea’s polyphenol content. Research shows that tea drinkers may have stronger bones, lower incidence of cancer and cardiovascular disease, and lower cholesterol levels.

From most to least oxidized:

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Fit in Fitness: 4 Tips

To sing-quote the 80’s band, Europe, “it’s the final count-down!”….

….of 2019. During this last quarter before the new year begins, how many of us are still on a roll with our weight, diet, and fitness goals?

If increasing physical activity has been part of your plans, here are a few tips on how to squeeze exercise into our ever-increasingly busy lives.

    1. Schedule it! A favorite saying shared with our clients is this “if you don’t plan, plan to fail.” Whether it’s menu-planning, arranging for proper sleep, or getting your exercise in, it is unlikely to get done unless you look at your weekly plan and then create physical activity time-blocks and protect them like gold.
    1. Work out at home. Yes, it can be such a brilliantly simple solution and yet we often choose to believe that we need 2 hours (we don’t have) to allow time to get to the gym, change clothes, workout, shower, and drive back home. Forget all that – you can just WORKOUT. Load up YouTube, your favorite fitness app, or a yoga routine for 15-30 minutes in a comfortable space and start the calorie burning. That’s it! Bonus: you’ll be saving travel time as well as money formerly spent on a gym membership. Also, you don’t need to worry about what you look like – you can workout in your pajamas with hair that resembles a deranged mental patient’s – and then shower. No fancy clothes, make-up, or other props needed for dealing with the public as you would at a gym.
    1. Make it fun with metrics! Lots of our clients enjoy competing against themselves (and their friends) when it comes to getting their steps in or seeing how many calories they burned in the day. Some have even found that the technology has helped in avoiding higher-calorie, lower-quality food choices that could sabotage their efforts.
  1. Get up early to exercise. Starting the day with a metabolic-boosting workout from the comfort of our homes is a great way to start a productive day. It also means no longer have to deal with the obstacles that stand in our way to exercise at day’s end.

Give it a try and let us know how these tips work for you!