WELLNESS RESET & GIFT BOX GIVEAWAY


Could you use a reset?

From Covid and quarantine, to protests, and political views, who hasn’t been a little off their rocker?!

It’s times like these when it’s most beneficial and necessary to find support in achieving balance with health and self care.

Have you taken the action steps necessary to take care of yourself holistically?

It doesn’t have to be hard!

Kalli and I created an incredible program to make this process easy and fun for you!

Kalli (CEO of Studio Ginger) and I have come together to develop a 10 day virtual retreat to come back enjoying the self care routines including virtual fitness classes, plant based nutrition education and meal plans, mindset exercises, and even products sent to your home!

Toned in 10

Our “Toned in 10” holistic health reset challenge starts June 22 and there are only 10 spots left eligible to receive a gift box (value of over $150) including a full sized tub of KOS protein powder (your choice of flavor!), a full sized tub of Bogavia essential face cream, full sized box of Banza pasta, Karma Nuts, and more!

What’s Included?

  • Daily virtual group fitness classes
  • Daily nutrition and mindset workshops
  • 10 high protein vegan full days of eating meal plans
  • Gift box (if you are one of the first 50 people to sign up!)
  • Facebook group community, connection, and accountability
  • One-on-one accountability with Kalli and I
  • A self care transformation coming from love and empowerment!
Who can join?
This is open to anyone looking for an health upgrade with mindset, plant based nutrition, fitness, and community

When is it?
June 22-July 1st, 2020

Where is it?
Facebook group community and Zoom calls for classes and workshops.
Classes and workshops are recorded – so no worries if you can’t make them all!
Daily accountability of your choice: text, voice memo, instagram message, up to you!

Pricing
Early bird price: $99 for the whole program + gift box until June 18th!
Regular Price: $120 if you sign up after June 18th.

CLICK HERE to sign up for the TONED IN 10 challenge

Set the right goals

I got off the phone today with a client who is just finishing up with my online holistic health program.

She was so liberated because: she came in to work with me with the goal to lose 8lbs, and left the program feeling more free, intuitive, balanced, confident, and happy (and not weighing herself at all)

She previously had goals to lose weight, which left her feeling anxious around food, and in her body.

She now has goals to take care of herself, and has new empowering beliefs around what is possible for her!

Our Story
Kalli and I have a unique spin on wellness and self care.
We share in the video above our story with disordered eating and our approach to helping people achieve health in a balanced way.

We’re not here to focus on weight loss or rigidity around clean eating and forcing exercise.

We’re here to embrace what true holistic health looks and feels like: free, confident, present, grateful, proud, and sustainable.

Do Not Miss Out!

This is going to be so much fun!

As someone who values their well being reading this email, I know you are willing to do what it takes to step in the discomfort of taking full responsibility for your health.

CLICK HERE to sign up for the TONED IN 10 challenge

and feel free to respond to this email with whatever questions or concerns you have, would love to connect!

Can’t wait to see you in there!

✨
Be sure to send this email to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 💙

If you’d like help on your health and fitness journey, click here to apply to work together.

Sending love!
Katie 🙂

You can get 20% off using code VITAMINKATIE on all products from these distributors:
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics

IS YOUR MINDSET SABOTAGING YOUR HEALTH!?

5 ways to get your MINDSET to BENEFIT instead of SABOTAGE your health?! 🧐

1. If we are STRESSED while we eat, food is NOT digested properly! More likely to store as fat! 🤯

2. When we LOVE ourselves we are more likely to follow through with health promoting behaviors

3. WILLINGNESS to feel uncomfortable feelings allows us to transmute and practice becoming stronger instead of NUMBING with food, drugs, or other coping mechanisms

4. The placebo effect. !! Whether you THINK you can or THINK you can’t, you’re right! 😲 PAY ATTENTION to what you believe!

5. Health is NOT obession with health!! Health is laughter, love, freedom, connection, pleasure, and SO MUCH MORE than nutrition and fitness! 💃

Check out this article for more info and comment below your thoughts and questions about this! Xoxoxx

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.

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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

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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

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

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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.

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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!

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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 🙂

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Healthy AF Enchiladas + Caloric Density & Weight Loss| Vegan, Gluten Free, Oil Free, Disease Reversing Info

enchiladas

These enchiladas are by no means at all traditional.  Traditional as in white flour tortillas and cheese and meat… blegh! Sounds like a mess of weight gain, and heart disease! Time for a neeeeeew recipe.  This recipe has got kale, shrooms, quinoa, and all simple wholesome ingredients. Mmm what could possibly be more deliciously satisfying and nourishing.

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Completing my master’s and dietetic internship in South Texas where cola, taki’s, breakfast tacos, and bacon fat laden pinto beans are unfortunately staples, the statistic that 3/4 of Americans are overweight or obese made sense to me.  What’s crazy is that, a calorie dense, nutrient poor diet is actually quite common. Even where I live now in Los Angeles, California.  I have a couple of clients who, prior to working with me, had never chopped a vegetable before.  Gawd. I love my job.  And these enchiladas.  They’re not insanely overly stimulatingly like oh my gawd so f***ing good (if you’re comparing to something thats been salted, oiled, idk.. fried and oober processed) . Recalibrate your taste buds. And these will knock your socks off. 😛

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Healthy AF Enchiladas

Adapted from Food52’s Wintry Mushroom Enchiladas

The Homemade Saucy Sauce 

  • tablespoon water
  • cup onion, diced
  • 3 sun-dried tomatoes
  • cloves garlic, minced
  • 1/2 tablespoon chili powder
  • teaspoon ground cumin
  • 1/2-1 tsp dried thyme
  • 14 oz can diced tomatoes (I like the Fire Roasted diced tomatoes from Muir Glen – no salt added)
  • teaspoon maple syrup (optional)

The Enchiladas

  • 2 cloves garlic, minced
  • small yellow onion, chopped
  • 3/4 pound baby bella or button mushrooms, chopped
  • 1/2 cup diced jalapeño peppers (or for V mild version, use poblanos
  • cups kale, chopped
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon sea salt (or to taste)
  • 1 1/2 cups cooked black beans
  • 1 1/2 cups cooked quinoa
  • 1 1/2 cups corn kernels
  • 10 6-inch organic corn tortillas (I used masienda brand – just corn, lime, water)
  • 1/2 cup chopped cilantro
  • avocado on avocado on avocado

Steps:

  1. To make the enchilada sauce, heat water in a medium skillet or pot. Saute onion and garlic for 3-5 minutes
  2. Add the chili powder, cumin, thyme, tomatoes, and maple syrup
  3. Transfer sauce to a blender or food processor, and blend till smooth. Add a little water to adjust the consistency as you wish. Set sauce aside till you’re ready to use.
  4. Preheat oven to 350 degrees.
  5. In a large pot over medium heat, heat 1 tbsp water (have some handy to add if burns off). Saute onion and garlic till onion is translucent. Add mushrooms and cook until liquid has been released and evaporated.
  6. Add the chilis to the pot and give them a stir. Add the kale and allow it to wilt slightly. Add the cumin, sea salt (optional), black beans, corn, and quinoa. Continue heating mixture until it’s completely warm and well mixed.
  7. In the bottom of a casserole dish, spread a thin layer of the enchilada sauce. Place about a quarter cup mushroom and quinoa mixture in the center of a tortilla. Roll the tortilla up and place it into the dish. Repeat with the remaining tortillas. Cover them all with a layer of enchilada sauce and bake for 25 minutes. Top the enchiladas with chopped cilantro, avocado, and pumpkin seeds, and idk. More corn because noooom!!!
  8. Also, squeeze a lime on there and, call me crazy, but I put a little cinnamon on mine and it was off the charts

So.. why is this recipe so generally disease reversing?

  1. No Salt: although 0 calories, it is a super processed white powder (aka crack cocaine) that causes responses in the brain to make us not only want to eat more, but that makes wholesome food taste less flavorful.  Cut the salt, and all of a sudden, celery, cilantro, avocado and lime dance on your tongue like a tap dancer in times square.  Flavors so very exciting, no white powder added.  Plus plus, high sodium intake has been shown to decrease calcium absorption / utilization. That ain’t good!!! Also also. Sodium is important. This is different than salt. Naturally occurring sodium is sufficiently found in wholesome plant foods like the veggies I mentioned a second ago.  No stimulants needed.  Excess sodium causes water retention, causing blood volume to increase, leading to high blood pressure, strokes, heart disease, etc.
  2. No Oil: Talk about caloric density. Not many foods are more calories per pound than oil… are any foods more calorie per pound??  Just a tiny bit of oil adds a lot of calories with not much benefit.  All it really does is make you eat more calories than you’re designed to eat plus make you want to eat more. The fat from the avocado and pumpkin seeds is fantastic. You got fiber and zinc and fresh phytochemicals and antioxidants.  Avocado oil and pumpkin oil?? Mmm I’ll pass.
  3. Nutrient Dense: Self explanatory.  Every calorie is full of nutrition.  Helping you to feel calm, balanced, satisfied, energized, clear headed.. not to mention beautiful bowel movements. Which is actually a huge fricken deal these days.  If there’s a magazine rack in your bathroom… call me!!! You need help!!!
  4. Intact Grains: Ok, obvi the tortillas are made of corn flour, which is not intact. The quinoa tho- that’s good stuff.  And the tortillas I used were just 3 ingredients: non-gmo corn, lime, and water.  That’s all you need. No gums, oils, preservatives, or fortified etc etc. Keep it simple.  The more whole the better.
  5. Beans: Resistant starch is liiife.  Did you know that resistant starch in beans actually decreases the glycemic load of your next meal?  Also, beans are such great sources of protein, iron, fiber. Eating them has been shown to help decrease risk of so many diseases and cancers.  If you’re afraid of fartiness. Don’t fret.  The resistant starches may take a couple of weeks for your gut to adjust to.  Start with a little bit like 1/4 cup a day for a week and work your way up to ~1-3 cups or so / day.  A healthy gut can process beans just fine.  Little to no fartiness.  If you’re used to eating a V low fiber diet. Warn your friends and family your increasing ahead of time hahaha.
  6. Greens: The most nutrition per pound possible.  Everything you need. Just amazingness.
  7. Mushrooms: Should be eaten cooked. Mushrooms help decrease excess estrogen that may cause breast cancer- very well targeted, doesn’t cause low estrogen if you are healthy. Also, mushrooms contain lectins (ABLs) that recognize cancer cells and prevent them from growing and dividing. Also also, mushrooms upregulate IgA antibody secretion, helping the immune system. Also also also, they have beta glucans which also boost immune function. PLUS they make their own vitamin D if exposed to the sun!! Honestly. All plants are amazing. I just don’t have all day to tell you every magical component of everything gawd!
  8. Onions: Eaten raw the allinaise enzyme is active and is potent cancer fighter. Onions also help to blunt blood sugar spikes. Onions and garlic are antimicrobial and help the immune system to fight viruses and fend against cancers. Scallions are great too.
  9. Healthy Fat: Includes fiber 🙂 Necessary for healthy hormones, satiety, clarity, and overall optimal health. It doesn’t take much though.  A little dab will do you.
  10. Peace of mind: Honestly, of course.  A favorable health destiny is priceless. HOWEVER I say “generally” disease reversing because I do have clients with eating disorders, amenorrhea, and anemia, and athletes who aren’t getting in enough calories and wasting away, or frail adults, etc. Who, it is healthier for them to eat more refined foods. More calorically dense foods. More stimulating foods.  These recommendations are for the general average American looking to lose weight, lower their cholesterol, blood pressure, have regular bowel movements, and reverse type 2 diabetes. Have your healthy AF enchiladas, and your vegan cookies too maybe. Ok? All depends on your goals and what you, you beautiful individual, need.

That is all. xoxo

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

Why am I obsessed with soup?

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  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

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1. TOMATO BISQUE

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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

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  • 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 ❤

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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 🙂

Healthy Pasta TASTE TEST + 4 Reasons Why I STILL Avoid Gluten

 

Pasta. What a delectable vehicle for vegetables!  Add your favorite beans, steamed veggies, and tomato sauce and BOOM! An impressive gourmet dinner.  While intact grains are the gold standard (grains in their whole form), whole grains, yes including their bran, germ, and endosperm, are milled into a fine flour to make whole grain pastas, breakfast cereals, and other “whole grain” products.  A few examples of legit whole intact grains would be steel cut oats, brown rice, quinoa, and millet.

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How to tell if the product is WHOLE GRAIN?

  1. Whole grain stamp is on the package
  2. “100%” or “Whole” are used to describe it
  3. The first ingredient listed is a whole grain

refinedgrains

Refined grains are not only grains milled into a flour, but their grain was stripped of the nutrient and fiber containing bran and germ! Murder! Refined grains are white / light in color and examples include white bread, cookies, cakes, pretzels, white rice, regular pasta, and anything made with white flour. Darn!

Don’t fret too much! The recommendation is:

Make at least 1/2 of your grains whole grains.

Grains are an important part of a healthy balanced diet for fiber, iron,powerplategraphichirez magnesium, selenium, b vitamins, and lasting energy! Be sure to include them on your plate.

The Taste Test

Well before #1, my personal favorite is ZUCCHINILINI OF COURSE! Which is simply zucchini or summer squash, spirilized to look and feel like spaghetti. I like to mix it with pasta dishes to add bulk, flavor, color, and more veg of course!

#1 Nature’s Promise Whole Wheat Spaghetti: #1 in taste, texture, and nutritional profile. Contains gluten.

#2. Bionaturae Gluten Free Corn and Soy Spaghetti: Fabulous texture and taste and with 5g protein and 6% iron, this product is ok. Low in fiber :-/

#3. Jovial Gluten Free Brown Rice Spaghetti: Quite sticky texture, but great flavor and elasticity.  Would go great with a sauce. However, low in fiber although whole grain. Brown rice is naturally low in fiber.

 

#4. Ancient Harvest Gluten Free Corn and Quinoa Spaghetti: Texture dry and kinda crunchy, but a good source of fiber at 16% daily value and 10% iron!

#5. Andean Dream Quinoa Gluten Free Spaghetti: Texture was definitely a little sandy.  But I must say with 6% calcium, 12% iron, and just barely a good source of fiber at 10% daily value, not bad.

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The Consensus:

The quinoa based gluten free products have a better nutritional profile, but are not as delicious as the lower fiber rice based ones.

Why I personally still avoid Gluten?

Do I go out of my way to avoid gluten?

No.  I still enjoy it in moderation. My mom makes homemade bread and pizza with gluten which I eat occasionally.  My diet is whole foods based, so I rarely purchase packaged products that might contain gluten.

Do I eat gluten every day?

No.  Maybe I eat a gluten containing meal or snack 3-4 times a week.  I am generally healthy and do not currently feel any reason to put more effort into seriously avoiding wheat, barley, rye, and foods containing gluten 100% of the time.

Why I make this personal choice:

  1. My sister has ulcerative colitis, which is similar to celiacs in that they are both autoimmune inflammatory intestinal disorders. With a genetic risk factor in my family, I try to not over load the gluten as a personal preventative measure.
  2. Studies linking gluten and autism spectrum disorders autism-and-nutrition-1. The GFCF (gluten free casein free) diet has been shown to help people with ADHD and autism, what else could it be linked to? I am ever curious and after reading such articles have trouble stomaching gluten (and of course would never recommend drinking milk).
  3. Naturopaths recommend avoiding gluten initially when trying to avoid inflammation with an “elimination diet,” along with dairy and other common inflammatory trigger foods. With this in mind, many people have success reversing adverse symptoms like rashes, IBS, fatigue, etc (SO MANY), once they remove gluten from their diet.  I grew up with canker sores, weird rashes, and eczema so, avoiding inflammation (and gluten) is in my best interest.
  4. Close friends with celiac disease so it is easier for everybody to find a gluten free delicious option!

While as you could see from the video, a gluten free diet is not recommended for the general public because it tends to have less nutrients. Be a savvy shopper and let me know if you have any questions! Enjoy those intact whole grains and plant yums! xx

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Vegan Brunch: True Bistro with STEPH’S PLATE + Why Try A Vegan Restaurant?

First of all, I am so honored to have met Steph from Steph’s Plate! She is such a doll you must watch her videos and get inspired on IG.  Secondly, True Bistro is one of the most classy vegan restaurants I have ever been to.  It is definitely swanky enough for impressing a date, yet not intimidatingly so.  Their lunch menu offers brunch options of waffles, crepes, tofu scrambles, as well as classic sandwiches with burgers, salads, and they feature incredible sweets like local FoMu ice cream and fresh cinnamon buns.

 

Steph ordered the crepes with FoMu lavender ice cream and blueberry compote, I went for the more savory mushroom and red pepper tofu scramble with fresh home fries, salad, and a side of their smokey mac and cheese.  Steph’s crepes were incredible.  They didn’t, you know, “taste vegan” at all!  It was so good, like an incredible dessert to me!  My scramble had such a refined savory flavor profile, I was really impressed.  It didn’t taste like eggs necessarily but the combo of herbs and veggies were brilliant- so delicious.  The mac and cheese I actually got to take home for my sister (the cheese lover). It had a LOT of smokey flavor, almost sausage-y.  Anyone who enjoys those smokey tones would adore it.  Can’t wait to try the waffles and I must go for dinner!

 

4 Reasons: Try A Vegan Restaurant:

1. Plant Foods In Your Diet

A whole foods plant based diet has been shown to be the most effective at preventing and reversing disease. According to the USDA’s Scientific Report of the 2015 Dietary Guidelines:

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2. Environmental Impact

It is without a doubt that eating more plant based meals is more sustainable for the long term and environmentally friendly. As described in the USDA’s Scientific Report, and watch Dr. Michael Gregor’s Video:

3. Prevent Heart Disease and Cancer

Saturated fat and cholesterol are well known for their association with causing the leading causes of death: heart disease and cancer.  Fortunately, plant based diets high in whole foods with fiber containing grain products, fruits, and vegetables, can significantly reduce the risk of cancer and heart disease.

4. Get Inspired

Once you find out how delicious plant foods can really be, you are much more likely to want to get in the kitchen and start cooking!  Keep trying more restaurants and dishes, and before you know it, every meal will be whole foods, plant based, and simply divine.

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