Roasted Root Vegetables

Roasted Root Vegetables

The beautiful part about a pan of roasted vegetables isn’t just their bright colors, but that you’re able to experiment with different types of root vegetables (e.g parsnips) and use them in a variety of ways during the week. We love putting the roasted vegetables in a grain bowl or on salads.

Yields: about 6 servings

Ingredients

2 medium sweet potatoes

3 medium beets

3 tbsp extra virgin olive oil

1/2 tsp salt

1/2 tsp pepper

Directions

Preheat oven to 350 degrees Fahrenheit and cut the veggies into similarly sized pieces. Place the vegetables in a single layer on a baking sheet and drizzle with olive oil. Toss to ensure all pieces are lightly coated and add salt and pepper. Roast for about 30, turning once, until all the vegetables are tender. Garnish with fresh herbs (parsley, rosemary and thyme work well), if desired.

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!

8 Tips to Shake the Salt

shake off the salt

The American diet is rich in high-sodium foods and, between processed foods and eating out, we are often getting much more than we need. Some say salt is a substitute for the flavor that used to exist when we consumed fresh, locally-grown produce. Though an easy way to flavor food, salt is a cheap and rather pedestrian flavoring agent.

Excess salt is a danger to the body and the brain. It can raise blood pressure, risk of heart attack and stroke, put a strain on your kidneys, and more. Did you know it can also lead to over-eating and cause weight gain?

Here are some tips to enjoy satisfying flavor in our foods, without added salt.

  1. Huddle up with herbs. What cuisines do you enjoy – Italian, Mexican, French, Indian? Choose some herbs that fit the flavor profiles and add them to your dish. For example, oregano, rosemary, and basil are go-to Italian herbs for elevating your pasta dish.
  2. Citrus zest and juices. Grate the skin of organic lemons, limes, or oranges for sweet and/or savory meals. Spritz fresh lime onto your tacos or lemon into a lentil soup.
  3. Roasted root vegetables. Lightly toss your favorite root vegetables (such as beets, parsnips, etc) in melted coconut oil and roast at 350 degrees for about 40 minutes or until tender, turning over once halfway through roasting.
  4. Eat slowly. Chewing your food well breaks down the carbohydrates, making it taste sweeter. Slowing down while eating introduces your tastebuds to the complex flavors in your food and makes for a more pleasurable meal experience.
  5. Caramelized onions. Sauté diced onions in some olive oil, stirring frequently until browned (about 45 minutes to 1 hour). Use in a French onion soup or on rice dishes, burgers or veggie burgers, omelets, and more!
  6. Organic food can be more flavorful. Try some organic strawberries or eggs and see if you can tell a difference between them and their conventional counterparts.
  7. De-glaze the pan. By simply using some balsamic vinegar, which combines with those sticky brown bits in your cooking pan, you can make a delicious sauce.
  8. Spice it up. Cumin adds a depth of flavor to a number of dishes, as does adobo, curry powder and even nutmeg.

Evaluate your salt consumption and then challenge yourself to incorporate one or more of these ideas. Your tastebuds and body will appreciate it.

 

Food Focus: Sweet Potatoes

Sweet potatoes are a delightful food that can add sweetness and nutrients to any meal. Sweet potatoes are a great source of something we call beta-carotene. In the body, beta-carotene is converted into Vitamin A. Vitamin A is essential for healthy bones and vision. In addition, Vitamin A also supports a healthy immune system. Since Vitamin A is a fat-soluble vitamin, eating your sweet potato with some healthy fat will increase your body’s ability to absorb it. Try mixing in some olive oil to your sweet potato to enhance your body’s absorption ability.

Sweet potatoes are also filled with Vitamin C, Manganese, and antioxidants. I encourage you to eat the skin because it contains additional nutrients! Sweet potatoes are a complex carbohydrate providing lots of fiber for your diet. The fiber will keep you fuller longer as well as help lower your cholesterol. This is a great alternative to a regular potato because it contains many more nutrients. In addition, there are a bunch of fun recipes you can create with sweet potatoes.