Tag Archives: healthy

Blueberry Vegan Protein Smoothies–With No Protein Powder!

If you’re pumping iron and want to bulk up on your protein for mega muscles, this protein smoothie is both delicious and nutritious! The best part about it? It’s free of any protein powder!

As any healthy vegan knows, the Where do you get your protein? question is mind-numbingly exhaustive. The myth that meat is the only source of protein can make us want to pull our hair out.

My sassy vegan friend, who stopped eating animals when she was 8, pointed out that she should have been dead from protein malnutrition two decades ago based on the protein myth. But alas, she is an energetic vagabond much like myself. People don’t really know how to respond when she points all that out. (I recommend you try it out; the reactions are priceless.)

Beans, leafy greens, nuts, soy, and more can get you your daily recommended value (DRV) of protein, which is roughly 45g for women and 55g for men.

If you drink two 16-oz servings of this smoothie a day, you’re getting over 65g of protein. SAY WHAAAA!?! One 16-oz smoothie will bring you more than halfway to your DRV. Again, SAY WHAAAA!?!

Also, for reference, an empty jar of peanut or almond butter is usually 16 oz. Mmmmm, almond butter.

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Ingredients:

1 block extra firm (not silken) tofu (45g protein)

4 Tbsp almond butter (13+g)

1/2 c dry oats (5+g)

1/4 c almond milk (<1g)

1 c fresh blueberries (1+g)

1 large banana (1+g)

Makes: 32 oz

Directions:

1. Mix all that protein-rich goodness in a blender.

2. Drink up! Have one with breakfast and another for a snack! Store in fridge or freezer.

Vegan Gluten-Free Iron Boost Recipe With Quinoa and Pesto

The World Health Organization declared iron deficiency/anemia the number one medical condition relating to nutrients worldwide.

While omnivorous humans tend to equate meat to iron, a plant-based diet is rich in the mineral.

Variances of the following vegan and gluten-free foods are jam-packed with iron:

  • Beans
  • Soy
  • Leafy greens
  • Seeds
  • Nuts

Good news–they’re all included in this recipe! For any newbs out there, World’s Healthiest Foods offers a more comprehensive list of vegan options that are loaded with iron.

If you’re simply looking for an incredibly delicious and filling meal, this recipe will still be great for you. If you’re a woman with Satan for a uterus constantly battling Old Faithful once a month, then this recipe is an excellent addition to combat period-induced anemia.

A healthy vegan diet shouldn’t be low in iron. In a normal day without iron-packing, I receive three times the daily recommended value (DRV). But with anemia, especially in menstruating women, you have to consume crazy mineral amounts to get back to a normal level. Talk to your doctor for an individualized DRV. Cronometer is a great (and free!) way to help track, but keep in mind that it’s not 100% accurate.

The best part about this recipe is that it can be made to your specifications. Swap out the spinach for kale, the chickpeas for navy beans, the tofu with tempeh, or the homemade cilantro-walnut pesto with basil-almond pesto. You can even substitute the quinoa with rice or gluten-free pasta!

INGREDIENTS:

quinoa, tofu, homemade vegan pesto, garbanzo beans (chickpeas), spinach, olive oil, salt, pepper, garlic, Bragg’s liquid amino acids*

*optional

DIRECTIONS:

1. TOFU: Preheat the oven to 350 F. Grease a baking sheet; I use coconut oil. Slice tofu block in 1/4″ thick rectangles and slice those pieces in half. They should look about the size of a domino. Baste the tofu with olive oil. Bake for 30 minutes or until slightly brown, turning at halfway mark. Can be lightly flavored with Bragg’s, too!

2. QUINOA: Cook it. You know how.

3. PESTO: Make it your way.

4. CHICKPEAS: Warm up a can or cook soaked beans as you like.

5. SPINACH: Recommended raw, but can also be sauteed.

6. Toss all the ingredients in a bowl and season as needed with additional salt and pepper and garlic.

7. Serve, eat, enjoy!

Recipes like this are great to make in bulk! Store in the fridge and eat cold or reheated.

Baked Spaghetti Squash with Rosemary, Tomatoes and Balsamic Vinaigrette

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Winter is the best time of year to make the most of the gourds on the shelves. Warm your kitchen and your bellies with a healthy, oven-baked meal. This recipe has few ingredients and is easy to make. Spaghetti squash also contains a little bit of everything—vitamins, minerals, omega fatty acids—except for the bad stuff like fat and high calories. So if you’re looking to be health conscious this winter, don’t forget to rely on the winter gourds in your diet!

Ingredients:

1 spaghetti squash, 1 Roma tomato, olive oil, balsamic vinaigrette, fresh rosemary, salt, pepper

*Will need broiling sheets and water, too.

Serves: 2 people

Directions:

  1. Preheat oven to 400 F. Halve the spaghetti squash and scoop out the seeds.  Lay the halves face down, side-by-side on the top broiling sheet. Fill bottom sheet with approximately 1/4” water.
  2. Bake for 40 minutes or until squash is soft. May need to refill water as needed.
  3. Slice tomatoes and arrange on broiling sheet with squash for about 10 minutes.
  4. When finished with the oven, baste the squash with olive oil, salt and pepper.
  5. Place the tomatoes inside the squash halves and drizzle with balsamic vinaigrette. Add some sprigs of fresh rosemary on top.
  6. Serve, eat, enjoy!

Lentil Quinoa Vegetable Medley Recipe

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Here’s an easy peasy bare-boned-kitchen-shelves recipe. If you want to put off going to the market for another day, you can still satisfy your appetite with something nutritious and delicious.

Ingredients:

1/2 bag of lentils, 1 cup quinoa, 1 tomato, 2 chives, 1 garlic clove, Bragg’s liquid amino acids, olive oil, pepper

Serves: 2 people

Directions:

  1. Cook the lentils and quinoa separately.
  2. Chop the tomato, chives and garlic.
  3. Mix the lentils, quinoa and vegetables together. Season with Bragg’s, a dash of olive oil and pepper.

Avocado & Sunflower Seeds Recipe

This healthy, on-the-go snack is easy peasy to throw together.  Or, savor the flavor while kicking back with a good book!
This healthy, on-the-go snack is easy peasy to throw together. Or, savor the flavor while kicking back with a good book!

Looking for an easy-to-make, quick-to-eat, filling, healthy snack? Look no further! Who doesn’t love a nice ripe avocado, amiright? And we all know by now what a super food avocados are. As a member of the seed family, the sunflower seed is also considered by many to be an unsung super food. Sprouted seeds help you reap the maximum nutritional benefits, so I’ve included raw sprouted sunflower seeds in this recipe. Now grab a spoon and dish up, you super human, you!

Ingredients:

1 avocado, 2 Tbsp raw sprouted (unsalted) sunflower seeds, sea salt

Serves: 1 person

Directions:

  • Halve and pit the avocado.
  • Sprinkle a pinch of sea salt on each half.
  • Spoon sunflower seeds into the hollow center of each avocado half.
  • Carve away with a spoon; serve, eat, enjoy!