3 Seed Parmesan Cheese | Vegan, Gluten Free, Packed With Micronutrients

Ahh how is your sweet summer going?

It’s definitely that time of year when we want silky smooth skin (I mean, don’t we always). Plus if you’ve ever had dandruff, or brittle hair and nails, this recipe is a must for you! Its got great sources of trace minerals like zinc and selenium as well as vitamin E and healthy fats that are so essential for a glow up. Also, the nutritional yeast is a b-complex powerhouse to help you feel super energized and buzzin like you’re made for.  Not to mention is goes PERFECTLY on top of all the seasonal pesto, tomato, basil pasta perfections you’ve been enjoying lately 😛 Give this one a go!

3 Seed Parmesan Cheese

Makes ~10-15 servings

1 cup Brazil nuts
1 cup raw pumpkin seeds
1 cup sunflower seeds
3/4 cup nutritional yeast
0.5-3 tsp salt
1 tsp garlic powder

Blend in a food processor S blade until perfect parm consistency

Enjoy! :-*

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Raspberry Cheesecake | Vegan, Gluten Free, Divine

Make it cherry ;P Haha have fun with this one! You seriously can’t mess it up. I invite you to truly savor the beautiful people in our lives right now and have this memorial day be one of utmost gratitude. If you are having a celebration and feel anxious around food at parties, this is your time to seriously practice self trust, self love, and release the ideas of shame around certain foods. We are here to be happy and free, and we can choose a perception that serves us. No more beating ourselves up. Just fully enjoy!

If you feel called to help those who have been wounded in war, whether that be physically, mentally, or even a loved one of a wounded warrior, I invite you to donate to the Wounded Warrior Project. This is a very progressive organization active in helping those who need it most. I am confident the funds will help. Or, if you live in the SoCal area, it would be awesome to see you at their 5k in late August.

Crust:

• 20 medjool dates, pitted
• 6 oz raw almonds
• 1 tsp vanilla extract

Steps:

1. Line a 9×6 baking dish with parchment paper (feel free to try round spring cake pan, pie plate, or square pan!)
2. Using food processor S blade, blend the crust ingredients until well combined and pressable texture for crust, nice and chunky, not paste or butter
3. Press crust evenly into parchment lined dish

Cheesecake:

• 2 cups raw cashews, soaked in the fridge overnight and drained
• 7 medjool dates, pitted
• 1 cup plant based yogurt, I like lavva brand
• 2 cups raspberries or frozen pitted cherries
• 1 tsp vanilla extract
• 1-2 more cups raspberries or frozen cherries, blended, to make a decorative swirl

Steps:

1. Soak cashews overnight, drain and rinse.
2. Blend cheesecake in a high-speed blender like a Vitamix or use your food processor S blade again.
3. Spread evenly over crust and freeze overnight
4. Keep in the fridge for up to 1 week

5 Soy-Free Vegan Protein HACKS + “TUNA” MELT SANDWICH RECIPE

So if you really knew me, you would know that I have considered myself vegan for 8+ years and I LOVE SEAFOOD. I grew up north of Boston where lobster rolls, clam chowdah, tuna melts, cod, haddock, salmon, scallops, muscles.. all of it. Were what I grew up on and 😛 I’m obsessed with. AND I chose not to purchase those foods anymore because of many reasons, a few I mentioned in the video. My mom’s birthday was Sunday May 19th and I know one of her favorite meals is a simply divine tuna melt. So I made, in honor of her, the best damn vegan tuna melt everr. 

!!  TuNa MeLt  !!

Chickpea “Tuna” Adapted from the amazing forks over knives website

• 1 can chickpeas, drained and mashed
• 3 Tbsp tahini
• 1-2 tsp mustard
• ¼ cup onion
• ¼ cup celery
• ¼ cup pickle
• kelp
• Turmeric
• Salt
• Pepper

Mix well!

Ooey Gooey Melty Cheez:

• 2 C. potatoes, diced large
• 1 C. carrots, diced large
• 1/2 C. water
• 1/4 C. olive oil (or just use 1/4 an avocado)
• 2 tsp. salt
• 1 Tbsp. lemon juice (fresh is best!)
• 1/2 C. nutritional yeast flakes
• 1/4 tsp. onion powder
• 1/4 garlic clove (or 1/4 tsp powder)
• Dash of cayenne

1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Enjoy!!

Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

Daily Green Smoothie Bowl + Chocolate n Chickpea Oat Cookies | Vegan, Gluten Free

Not into salads? Just don’t have the time? Still want to feel your absolute best!?

Ditto! (well, I love salads) But honestly this is such a life savor for me because:

a. It actually tastes like ice cream (and if you know me, you know I cannot live without ice cream)

b. It is chock full of essential vibrant nutrients and satisfaction to recover from hard workouts and feel energized and stoked about life

c. I actually don’t have to take more than 5 minutes to make it. (really) !

 

Green Smoothay:

• 4 cups greens (fresh or frozen stick them in the freezer to keep them from going bad!)
• 2 tsp spirulina
• Probiotics, I used biohm
• 1-2 bananas (fresh or pre-peeled and frozen)
• 1/2 – 1 cup frozen blueberries
• 1 scoop plant protein powder, I used plant fusion cookies and cream
• 1 cup almond milk
  Blend until smooth and top with hemp seeds, granola, and more berries!

I topped my bowl with these Chocolate n Chickpea Oat Cookies 😛

Adapted from Tofu Fit Girl

Chocolate n’ Chickpea Oat Cookies

• 3/4 cup rolled oats
• 1 cup chickpea flour
• 2 ripe mashed bananas
• 1/3 cup almond butter
• 1/4 cup cacao powder
• 1 Tbsp maple syrup
• 1/2 cup raisins
• 1/2 cup chopped walnuts
• ~1/4 cup almond milk

Mix all ingredients in a bowl and bake at 350*F for 15 mins

Enjoy!

 

Chai Chickpea Superfood Cookie Dough Balls | Vegan, Gluten Free, Oil Free, Date Sweetened

Fall is! Well, here in Venice, CA it actually still feels like Summer… BUT the PSL (pumpkin spice latte) is back at Starbucks sooo therefore it’s time to throw pumpkin spice, pecans, and chai gingery goodness in absolutely everything.

I am a huge fan of drink mud.  The founders are basically neighbors of mine, local here in Venice. They have a great mission to help get people feeling energized and thriving without overstimulating the adrenals from coffee.  Their product drink mud has medicinal mushrooms, cacao, turmeric,  and Indian Chai spicee. It does have a tad of caffeine, making these superfood balls the best pick me up that ever happened!

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup almond butter
• 8-10 medjool dates, pitted
• 1-2 Tbsp Drink Mud Powder: https://www.mudwtr.com/ . (option to use your favorite mix of spices and superfoods like pumpkin pie spice, spirulina, maca, hemp, cinnamon, cacao, etc.)
• 1-2 thumbs fresh ginger, grated (optional)
• 2-3 tsp vanilla extract
• sprinkle of pink salt
• 1 Tbsp pumpkin spice powder
• 1 cup pecans, chopped
• 1/2 cup cacao nibs
• 1 cup unsweetened dried coconut

Steps:

1. Food processor S blade: blend chickpeas, dates, tahini, nut butter, vanilla, mud powder, ginger, and salt until smooth
2. In a separate bowl, combine pumpkin spice powder, cinnamon, coconut, and pecans
3. Using a tablespoon, create balls of dough and roll them into the separate bowl to coat with pecans, coconut, and more spice
4. Keep in the fridge for about a week or freeze for about a month
5. Warning: you will feel like LIFE IS AMAZING after eating these and you may want to run 15 miles or something. Do your best not to eat them before bed 🙂

3 Fave Soup Recipes + WHY I’M OBSESSED WITH SOUP?! | Vegan Dietitian

Why am I obsessed with soup?

1. Moist Cooking Method

   Fact: The way we prepare our food changes its nutrient content.  So, if you’re going to cook your food, in a soup is the best way! Cooking in water means the food can’t go over 212*F.  This is a plus because the higher the heat, the more nutrients are denatured and destroyed and the more carcinogenic properties begin to form.  With moist heat, there is now browning or charring occurring.  Also, in a soup all of the nutrients are cooked into the broth instead of drained out.  So you’re eating all of those incredible vitamins and minerals instead of pouring them down the drain with the water.

2. Medicinal Ingredients

   Is it possible to make a whole foods plant based soup that isn’t medicinal magic?  Flavor it up with ginger, garlic, and onion,  Throw in that turmeric and black pepper and make a curry. Use all those veggies you never heard of like romanesco, leek, and lion’s mane mushroom.  The ingredients in hearty wholesome soups and stews are powerful disease prevention and reversal medicine for a calm mind and a happy healthy and long beautiful life!

3. Variety on Variety

   Vegetable soups, bean stews, creamy squash, chili, bisque, even chilled raw soups! The possibilities are endless.  Thickening up by blending with cashews, chopping some veggies chunky, blending others, using vegetable juices for a base, maybe even coconut milk, garnishing with pumpkin seeds, or even avocado.  There are so many kinds of soups. I eat them almost daily and don’t think I’ll ever get sick of them.

4. Easy Peasy

   Feeling lazy? Me too.  I’m down to heat up some water and throw in all my favorite veggies and spices any day. ( me everyday ) Yay soup!

5. Underrated AF

   Soup is a great option.  Sure, if you get it in a can it can have some extra sodium look for less than 300mg of sodium per serving or find “no salt added” or “low sodium” options and maybe if you get them at a restaurant they’ll have some oil, but overall, whole foods plant based soups and soups are an incredible option not to be overlooked.  Please try making at LEAST one of these recipes this winter!

THE RECIPES

1. TOMATO BISQUE

Serves: 4

adapted from http://www.DrFuhrman.com

Ingredients:

• 3 cups carrot juice (3 pounds of carrots, juiced, or put 2-4 carrots chopped in a blender with enough water to reach 3 cups and blend until smooth) (they sell carrot juice at whole foods and trader joe’s)
• 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton chopped tomatoes
• 1/4 cup unsalted, unsulfured dried tomatoes, chopped
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 leek, chopped
• 1 large shallot, chopped
• 3 cloves garlic, chopped
• 2 tablespoons no-salt herb seasoning blend, adjusted to taste
• 1 teaspoon dried thyme, crumbled
• 1/2 cup raw cashews
• 1/4 cup chopped fresh basil
• 5 ounces spinach or baby kale

Instructions:

1. In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes.
2. Remove 2 cups of the vegetables with a slotted spoon and set aside.
3. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth.
4. Return the pureed soup along with the reserved vegetables to the pot.
5. Stir in the basil and spinach and heat until spinach is wilted

2. MAMA’S CHILI

• 2 Tbsp water for sautéing + some nearby
• 1 1/2 cups chopped yellow onions (learn to chop an onion)
• 1 cup chopped red bell pepper
• 2 Tbsp minced garlic
• 1 medium zucchini, stem ends trimmed and cut into small dice
• 2 cups corn kernels (we used frozen)
• 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean, and cubed
• 2 Tbsp chili powder
• 1 Tbsp ground cumin
• 1/4 tsp salt
• 1/4 tsp cayenne
• 2 14.5oz cans of diced tomatoes (Muir Glen Fire Roasted – No Salt Added)
• 3 cups canned black beans (drained and rinsed)
• 1 15oz can tomato sauce
• 1 cup low sodium vegetable broth/stock
• diced avocado and chopped green onion, garnish

1. In a large pot, heat the oil over medium-high heat.  Add the onions, bell peppers, and garlic, stirring until soft, about 3 minutes.
2. Add zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.
3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, about 30 seconds.
4. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil.
5. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
6. Remove from heat and adjust seasoning to taste.

3. THE HERO POT

• A large pot
• 1 red onion
• 2 garlic cloves
• 1 small chunk of ginger
• 1 tbsp ground or fresh turmeric
• 1 sweet potato
• 1 cup red lentils
• ~6 cups filtered water
• ~1/2 cup broccoli
• ~1/2 cup celery
• ~1/2 cup mushrooms
• ~1/2 cup peas
• Lime and avocado to garnish

1. Prep ingredients: chop vegetables, mince garlic + ginger
2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
5. Take your superhero medicine 😛

enjoy ❤

My Favorite Oil-Free Salad Dressing / Kale Stone Fruit Salad Video

Look no further for your bomb-@$$ salad! This baby is so good. And medicinal. Here are just 5 reasons why this salad needs to GET IN YOUR BELLY:

1. Vitamin C + Iron Combo

Vitamin C is needed for peak absorption of plant based iron.  So the vitamin C from the orange and lime in the dressing combined with all of these iron packed greens?! Watch out world, you’re blood is builllttt!

2. Bones of STEEL

Plant based sources of calcium: kale, collards, sesame seeds, oranges… they are all great sources! Throw them all together and you are left with nothing but a mineral dense delicious meal fit for a superhero.

3. Anti-inflammatory + Protein

Ginger is a powerful anti-inflammatory aid, shown to help not only with stomach issues, but migraines, arthritis, and any kind of ache or pain.  It is truly a great go-to cure all.

4. Protein + Fiber Packed

Did you know that 50% of calories from green leafys is from protein?  Plus, sesame seeds have more protein per weight than any other nut or seed.  Protein and fiber are important to turn off hunger hormones.  Plus healthy sources of fat (sesame, walnuts) help curb cravings a lot too.  So this salad will get you shredded baby. Yes, shredded.

5. Simple, Fresh, Versatile

Make this dressing with whatever ingredients you have on hand. No sesame? Use cashews or hemp instead. Or whatever seed or nut you have on hand honestly.  This is delicious with mint, basil, or dill instead of cilantro, and can be used as a dip, filling, or topping for any plant based burger, falafel ball, or, even throw a banana in and drink as a smoothie?! The sky is the limit.  Enjoy 🙂

PS: I have a few spots open for one-on-one counseling with me! Click here to schedule a free consult with me to see if I am right for you 🙂

The Hero Pot | Lentil Vegetable Healing Soup

Split red lentils cook in just 10 minutes and are an awesome source of iron, protein, fiber, and disease fighting properties. And to me, they almost take like cheese! Ugh so GOOD!  I make a different version of this soup at least every week lately.  Broccoli and onions one day.  Zucchini and mushrooms another.  The ginger, turmeric though.  So divine.  Give this a try!

The Hero Pot

• A large pot
• 1 red onion
• 2 garlic cloves
• 1 small chunk of ginger
• 1 tbsp ground or fresh turmeric
• 1 sweet potato
• 1 cup red lentils
• ~6 cups filtered water
• ~1/2 cup broccoli
• ~1/2 cup celery
• ~1/2 cup mushrooms
• ~1/2 cup peas
• Lime and avocado to garnish

1. Prep ingredients: chop vegetables, mince garlic + ginger
2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
5. Take your superhero medicine 😛 enjoy

 

6 Ingredient Pancakes: Pumpkin. Chocolate Chip. Vegan. Amazing.

These pancakes are out of this worrrlldd!! Inspired by Deliciously Ella:

Makes about 9 pancakes:

1 cup pumpkin
1 cup plant milk
1 1/4 cup brown rice flour (or ground oats / any GF flour)
2 Tbsp maple syrup
1 tsp cinnamon
1/3 cup vegan chocolate chips (optional)
Use non-stick pan preferably or use light coconut or avocado oil for greasing

1. Mix together wet ingredients and cinnamon
2. Gently stir flour until well combined
3. Fold in chocolate chips
4. On medium heat, place about 1/3 cup of batter for a pancake and spread into pancake shape with a spoon
5. Flip after about 2 minutes
6. Serve warm with berries and real maple syrup 🙂