Mmmm comfort food at its finest. I love using chickpea pasta and other bean pastas. They’re super high in protein, fiber, iron, and resistant starch to really help feed your good gut bacteria- helping not only your digestion and blood sugar levels, but also your immunity and mood! Lots of nerves in the gut- feed it well!
Serves about 8:
1 cauliflower, rough chop into large florets
1 yellow onion, discard outer layer and chop into quarters
1 teaspoon salt ½ teaspoon black pepper
1/3 avocado
1 boiled sweet potato (skin removed)
1/3 cup nutritional yeast
1-2 garlic cloves
Juice of 1/4 – 1/2 lemon
16 oz dry elbow macaroni pasta (I like using banza chickpea pasta)
1 cup frozen peas
Steam onion and cauliflower until soft and translucent (about 15 minutes)
Combine steamed vegetables with salt, pepper, avocado, potato, and nutritional yeast in a food processor S blade or high speed blender and blend until smooth
Boil macaroni according to manufacture’s instructions and mix with peas. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving
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.
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. 😛
1 14 oz can diced tomatoes (I like the Fire Roasted diced tomatoes from Muir Glen – no salt added)
1 teaspoon maple syrup (optional)
The Enchiladas
2 cloves garlic, minced
1 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)
3 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:
To make the enchilada sauce, heat water in a medium skillet or pot. Saute onion and garlic for 3-5 minutes
Add the chili powder, cumin, thyme, tomatoes, and maple syrup
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.
Preheat oven to 350 degrees.
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.
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.
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!!!
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?
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.
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.
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!!!
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.
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.
Greens: The most nutrition per pound possible. Everything you need. Just amazingness.
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!
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.
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.
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.
Superbowl 2018 is tomorrow. Friends! Don’t let your friends eat meat. Chicken may seem like a healthy option, however 99.9% of chickens raised in the US are from factory farms where they are in tight spaces rubbin up on eachothers salmonella and feces, where they’re stuffed with arsenic drugs to make their color pinker and antibiotics to ya know, keep them.. alive.. they are basically turned into mutants stuffed with saline to make them juicy and salty and. EW. Save a friend. Save the world. Share this list. !
Chickens are the most probable reservoir for pathogens causing UTI infections
E. coli and drug resistant pathogens in poultry are found to establish themselves as majority of the gut flora, even when prepared correctly! “Chicken strains were isolated from the faecal sample taken on the day after the bird was handled, prepared, and cooked but before it was eaten. This indicates it was the handling of the uncooked carcass that provided the opportunity for the onward transmission of E. Coli rather than the eating of the cooked product.” 2
Since chickens are fed so many antibiotics (routinely feeding antibiotics by the millions of pounds every year) eating chickens can cause multi-drug resistant bacteria and pathogens to amplify in our bodies.
Even when using the most sanitary practices, bleaching even! Pathogenic fecal bacteria like campylobacter and salmonella from chicken contaminates kitchens surface, sink, and utensils significantly.
In just over 50 years, the number of chickens produced annually in the US has increased by more than 1,400%. The average American eats almost 84 pounds of chicken a year, more than twice the amount eaten in 1970. while the number of farms producing those birds has dropped by 98% !!! , The transformation of the industry to large poultry farms is causing a major pollution problem!
In the “Broiler Belt” (the area which extends from eastern Texas through the southeastern US and north to Maryland and Delaware) chickens outnumber people by as much as 400 to 1.
In a study involving hundreds of thousands of men and women, “our results indicate that meat intake is positively associated with weight gain during adult life in European subjects. The association persisted after adjustment for total energy intake and underlying dietary patterns. Our results are therefore in favor of the public health recommendation to decrease meat consumption for health improvement. The strongest relation with annual weight change was observed for poultry.”
“Women and men with the highest chicken consumption had a greater increase in BMI compared to those with the lowest intake after 14 years. Data suggest that men and women with the highest chicken consumption had a higher increase in BMI after 14 year of follow up, respectively, compared to those who consumed no chicken at all”
Beyond Meat Chicken Strips have 3.5g fat at 130 calories per serving while regular lean chicken strips from Whole Foods have 19g fat and 270 calories per serving!
Workers in poultry slaughtering and processing plants have increased risk of dying from certain cancers- new findings were for cancers of the cervix and penis
Those who slaughter chickens have about 9 times the odds of getting both pancreatic cancer and liver cancers. (even if you smoke cigarettes for more than 50 years you only about double your odds of getting pancreatic cancer vs. those that slaughter poultry have 9 TIMES THE ODDS!
70% of samples of chicken meat from conventional producers in grocery stores across America DO NOT HAVE prohibitory arsenical drug policies to prevent arsenical drugs from being consumed. (arsenic is a known human carcinogen and the FDA Stated, “any new animal drug that contributes to the overall inorganic arsenic burden is of potential concern”)
Since 75% of US population is estimated to be chicken consumers (probably more) estimates suggest industry-wide use of arsenical drugs could result in 8,661 additional cases of cancer over 70 years, or an average of AN UNNECESSARY 124 CANCERS PER YEAR DUE TO CHICKEN!
“Annual production of fecal waste from poultry flocks was 8.8 million tons on a dry weight basis plus more than 106,000 metric tons of broiler hatchery waste. Add this to 37 million dead birds and condemnations at processing plants. When all this waste is added together, the task of keeping the environment clean becomes monumental.”
The leading source of sodium in the American diet for adults is chicken
“Consuming chicken is the most common cause of Salmonella poisoning. A 2014 issue of Consumer Reports published that 97% of chicken breasts found in retail stores were contaminated with bacteria that could make people sick, and 38% of the Salmonella found was resistant to multiple antibiotics.”
About 90% of retail chicken showed evidence of contamination with fecal matter!
72% increased risk of pancreatic cancer for every 50 grams of chicken consumed daily (about 1/4 of a chicken breast)
Growth-promoting drugs fed to chickens could be playing a role in lymphoma and leukemias
U.S. Department of Agriculture exempts birds from its enforcement of the Humane Methods of Slaughter Act, which requires that farm animals be insensible to pain before they’re shackled and killed.
I would love to list 80 more tid bits/ articles / info things!! AHH! If you’d like to kick meat and chicken for good, hit me up k.reines1@gmail.com, DM me @vitamin.katie or check out my youtube channel and comment to me here.
Wow. What an extremely lucky child to have a parent reading this. Can you believe you are creating life?! This is HUGE! I am so glad that you are here. Educating yourself for not only an incredibly healthy and happy you, but the best future for your magnificently blessed kiddo as well ❤
YES as a matter of fact there is nothing missing in a vegan diet to raise an EXTREMELY healthy happy successful, talented, bright, beautiful, and alive child. AND you are dramatically reducing your risk for complications, pain, sickness, and beyond.
Educate yourself with all of the material on this post! In general, pregnant women only require about 300 extra calories per day from starch. This video is very informative!
Emphasize beans and greens combined with a source of vitamin C like lemon or orange juice for peak iron absorption. (great recipes)
Incorporate omega-3s daily: ground flax, chia, walnut, hemp, and leafy greens daily for omega-3s (vegan algael oil DHA supplement if you’d like) for a super smart baby 😀
Incorporate calcium rich foods: kale, broccoli, collards, okra, oranges, figs or calcium-set tofu, fortified plant based milk, etc. daily
Get iodine from a dulse or kelp shaker, nori, Eden’s brand beans, or sea palm. Iodized salt is not the best source of iodine as concentrated sodium like that in salt + high sodium foods has been shown to increase blood pressure and may lead to preeclampsia.
Take a B12 supplement 2-6x / week if not already in your multi / fortified foods
Avoid seafood!!! Heavy metals cross placenta as they detox from mom’s body into baby while pregnant and breastfeeding. Mercury, antibiotics, and other additives and heavy metals in seafood and other animal products should be avoided.
Spend at least 20 minutes / day in nature if you can. Relax! Take it easy! Get some natural sunshine vitamin D or make sure it is in you multi or be sure to take a supplement 2000IU/ day should do the trick 🙂
Emphasize whole plant foods like veggies, whole grains, fruit, beans, seeds, and nuts and minimize processed foods like added sugars, processed oils, white and refined flours and flour products, and added sodium and salt.
Practice Intuition: what do you feel like eating? An entire watermelon? Fantastic! 3 whole heads of lettuce with an avocado?! Amazing. Our bodies are incredible. Meditate, listen to what it wants, stay calm, and have so much fun!
Feeding Vegan Kids. The Vegetarian Resource Group. http://www.vrg.org/nutshell/kids.htm. Practical information for parents of children from infancy through adolescence.
Vegetarian Nutrition for Teenagers. The Vegetarian Resource Group. Available at: http://www.vrg.org/nutshell/teen_veg.pdf. Brochure designed for teen vegetarians. Covers key nutrients, body weight issues, and simple snacks.
Raising Vegetarian Children. Vegetarian Nutrition Dietetic Practice Group. Available at:http://vegetariannutrition.net/vegetarian-kids/ Blog written by registered dietitians with suggestions for vegetarian families.
Teen FAQs. Vegetarian Resource Group. Available at: http://www.vrg.org/teen/. Questions and answers about nutrition, social situations, family issues, foods and cooking for vegetarian teens.
Vegetarian Teens. Vegetarian Nutrition Dietetic Practice Group. Available at: http://vegetariannutrition.net/vegetarian-teens/Blog written by registered dietitians with a focus on vegetarian teens.
Vegan Lunch Box Blog. Available at: http://veganlunchbox.blogspot.com/. Blog includes many ideas for healthy packed lunches for vegetarian and vegan children.
Who doesn’tLove pasta? Yes, love with a capital “L”. For these recipes I used banza pasta made from chickpeas. Bean pasta is awesome! It is super high in nutrients like iron and beneficial fiber. Plus it is loaded with protein. It’s gluten free and only takes 7-8 minutes to cook. Obsessed. I particularly like the Banza brand because it looks just like regular pasta and has a really nice consistency. Some bean pastas that I have tried are a little mealy and chalky, this brand is nice and noodle-y. I don’t know how else to describe it 😛 Hope you enjoy these recipes! xo
Mmmm when I had this recipe the first time I could have sworn it had peanut butter and sugar in it with its gingery garlic creamy deliciousness. Its just sesame seeds and dates!? What!? So simple and I can assure you this recipe will not disappoint!
Adapted from Dr. Joel Fuhrman’s Quick and Easy Chilled Sesame Noodles
Serves 6
Ingredients:
8 ounces bean pasta, cooked according to package directions, rinsed under cold water, and drained
1 pound fresh or frozen broccoli florets, steamed
1 pound mushrooms, chopped + steamed (or use another pound of broccoli or any other vegetable you love!)
1 large red bell pepper
6 scallions thinly sliced
For the Sauce
1/4 cup unhulled sesame seeds, lightly pan toasted
1 cup water
2-3 tablespoons raw almonds or cashews (preferably soaked / sprouted)
3 tablespoons lime juice (or rice vinegar / apple cider vinegar)
Steps
In a high speed blender, puree all the sauce ingredients until smooth
In a large bowl, toss the cooked pasta, bell pepper, scallion, steamed broccoli, and veggies with the sauce until thoroughly coated.
Divide among 6 plates and serve immediately or refrigerate until ready to use.
Prescription Pesto
Yaaas pesto :-P. This recipe has got all the medicine in it, and TBH: there is nothing I crave more. This pesto is BOMB. Don’t be fooled by the word, “medicine.” Back in the day when you used to plug your nose to get the stuff down. This powerful pesto has got the most potent DNA protecting and disease reversing foods like greens, turmeric, beans, walnuts, and garlic. And this medicine, baby. Just can’t get enoughhh yuuuuuuuuuuuuummmmmmmmmmm!!!!!!!!!!!!!!!!!!!!!!
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 🙂
Growing up in a home with a perpetual aroma of freshly baked bread and an ever-replenishing plate of homemade muffins, cookies, or brownies, I could never give up milk, butter or eggs. No way. How could I? Oh, and I definitely could not ever give up muenster cheese. The divine moldy cow teet fluid suffocated in sodium and grease, in between sour dough smothered in 100% cow fat, and grilled. Divine. Delicious acne. Heavenly mood swings, bouts of depression, energy crashes, and stomachaches.
Although I am not a French trained gourmet baker, my taste buds do not lie. There are certainly ways to enjoy baking, without the harmful baggage. Here, you will learn how to make scrumptious baked goods taste the way you like, and make you feel that glowing radiant health that you deserve. What is life without energy. Only alive radiant energy in my baked goods. peace sign
Flour
“The whiter the bread, the sooner you’re dead.” ~Dr. Joel Fuhrman. Ideally, we want to transition from white flours to more wholesome flours or products.
Instead of 100% white flour, try:
½ whole grain or bean flour + ½ white flour
Make your own oat flour: blend rolled or quick oats in the blender or food processor until flour consistency
Does what you are making really require flour? I used to think that cookies and brownies needed flour until I tried white bean snickerdoodles and black bean brownies that use beans for a base instead.
Little cholesterol and saturated fat bombs. There are lots of healthier alternatives.
The tried and true is the flax or chia egg:
1 Tbsp ground flaxseeds + 3 Tbsp water
1 Tbsp chia seeds + 3 Tbsp water
Mix until well combined and let sit until it forms a gel.
For a light and fluffy product, instead of 1 egg, try:
1 tsp. baker’s yeast dissolved in ¼ cup warm water
Mix until well combined and gelatinous
For thick and dense products, like brownies and cookies, instead of 1 egg, try
½ cup mashed ripe banana
¼ cup unsweetened apple sauce
¼ cup canned pumpkin or squash
Ener-G Egg replacer product
2 Tbsp cornstarch + 2 Tbsp water
2 Tbsp potato starch + 2 Tbsp water
2 Tbsp. instant mased potatoes
2 Tbsp cornstarch + 2 Tbsp water
Mix until well combined and gelatinous
Tip: if you need to replace just an egg white, try:
Aquafaba: Don’t pour the canned bean liquid down the drain! Aquafaba in latin means “water bean”. It is the bean water from a can or from cooking beans.
Use a hand mixer or a stand mixer to whip it up and after beating for five minutes, the liquid will start to form stiff peaks, just like egg whites. To stabilize the aquafaba, add an acid such as lemon juice, vinegar, or cream or tartar. Use ½ teaspoon of lemon juice or vinegar or ¼ teaspoon of cream of tartar for ¾ cup of bean liquid. Adding an acid is especially helpful when you are making something that will not be eaten right away as it helps the aquafaba to remain aerated.
Aquafaba in Recipes:
1 tablespoon for one yolk
2 tablespoons for one egg white
3 tablespoons for a whole egg
Another egg white alternative:
1 Tbsp plain agar powder dissolved in 1 Tbsp water, whipped, cooled, and whipped again for each egg white.
There are lots of other egg replacements out there. Have you tried tofu scramble? For quiches and custards ¼ cup of pureed soft tofu works tremendously.
Milk
For a cholesterol, hormone, and unfavorable protein-free alternative try unsweetened and unflavored varieties of plant milks. Soy, almond, and rice milks are common neutral good ones.
Instead of buttermilk, try:
1 cup unsweetened soy milk + 2 Tbsp lemon juice or vinegar.
Combine ingredients in a mixing bowl and whisk until well combined and creamy. Equal to 1 cup buttermilk
Butter / Oil
Solid or liquid, animal or plant, it is still 100% fat, absorbed way too quickly, very calorie dense, and not health promoting. Usually, these are added to moisten the product. What’s fabulous about vegan baked goods, is that they do not need to be cooked all the way since the ingredients do not harbor food born illnesses like salmonella. So, they will certainly be ooey, gooey, and moist. Yet instead of doing so with butter or oil, replace with applesauce, mashed banana, or another chia egg.
Sugar
White sugar is stimulating, like a drug. It excites us and gets us addicted so we can’t stop thinking about it. After we have a hit of white sugar and our blood glucose levels spike, a crash follows. Leading to fatigue, depression, anxiety, and even headaches post-sugar hit. My recommendation? Stay away from drugs. Crack. Cocaine. White sugar. Etc.
Whole fruit is sweet enough! Dates are loaded with potassium (more potassium than bananas), fiber, and even have great iron and calcium too! Instead of sugar, blend pitted dates into your recipe. Make sure they are moist enough by soaking them in warm water for at least 15 minutes before using if they are too hard. They should be nice and mushy and combine easily.
Baking healthy vegan is the best. It’s super easy cleanup, no grease, no scrubbing, no flour everywhere. I love it. You actually feel like you did a service sharing these goodies with people too. No more giving away stomach aches and post-eating purging episodes. This is a real issue people. Now’s the time to inspire others with how delicious healthy baked goods can be! Your homework: Fail. Try and try again. I am certain you will make some incredible things. And I am certain some things won’t be the bees knees. That’s ok. Don’t let the fear of striking out keep you from playing the game. Have fun!
SNICKERDOODLES
Makes 10-12 cookies
Equipment:
– 2 baking sheets
– parchment paper
– food processor
– oven
Ingredients:
– 1 can white beans
– 1/3 – 1/2 cup pitted dates
– 1 ripe banana
– 1 1/2 tsp cinnamon
– 1/4 cup nut butter (1 ingredient only)
– 1/2 vanilla bean or 2 tsp vanilla extract
– 1 tsp baking powder
– 1 tsp baking soda
– chopped raw walnuts to garnish
Preheat oven to 350*F and line 2 baking sheets with parchment paper
In a food processor with an S blade, blend all ingredients except walnuts
Scoop out about 1/4 cup of dough onto parchment and using the back of a spoon or a knife, spread into a cookie shape
Bake for about 15 minutes
Once cookies are dry enough to get off of the parchement easily with a spatula, press walnuts into cookies and transfer to a plate or cooling rack
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
Prep ingredients: chop vegetables, mince garlic + ginger
Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
Ahh hemp seeds! One of the most nutrient dense little foods out there. With anti-inflammatory omegas, packed with protein and iron. Look out world hemp milk is going to make a lean mean hulk outta you! 1 cup of this milk recipe has got about:
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.
How to tell if the product is WHOLE GRAIN?
Whole grain stamp is on the package
“100%” or “Whole” are used to describe it
The first ingredient listed is a whole grain
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, 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.
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#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
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#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.
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#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!
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#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:
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.
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).
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.
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
magnesium, selenium, b vitamins, and lasting energy! Be sure to include them on your plate.
VITAMIN KATIE 