Pumpkin Spice Oat Muffins (vegan & GF)

Autumn is right around the corner which means…pumpkin season is here! These pumpkin spice muffins are a delicious way to kick off the autumn season. This recipe is full of clean, simple ingredients. Enjoy!

Preparation + Cook Time: 45 minutes

Makes 12 muffins

Ingredients:

• 1 15 oz can of pumpkin puree
• 1/2 cup of maple syrup
• 1/2 cup of cashew butter
• 2 Tbsp of coconut oil
• 1.5 cups of oat flour (buy gluten free oat flour for gluten free option)
• 1 Tbsp of chia seeds
• 2 tsp of cinnamon
• 1 tsp of nutmeg
• 1/2 tsp of baking soda
• 1 tsp of baking powder
• pumpkin seeds for topping

Instructions:

1. Set the oven to 375 degrees Fahrenheit.
2. In a large bowl, mix together all of the wet ingredients first: pumpkin, maple syrup, cashew butter, and coconut oil.
3. Then, mix in the dry ingredients: oat flour, chia seeds, cinnamon, nutmeg, baking soda, and baking powder.
4. Fill your muffin tray with cupcake liners.
5. Evenly fill all 12 cupcake liners with batter.
6. Top each muffin with pumpkin seeds (or whatever topping you prefer!)
7. Bake in the oven for 30-32 minutes.
8. Remove from the oven and cool for 10-15 minutes before eating.

Benefits of this recipe:

-Pumpkin is rich in vitamin A, full of powerful antioxidants, is high in fiber which helps in digestion, improves eye health, and boosts muscle function.

-Oats help improve blood sugar, can help lower cholesterol, lowers the risk of colon cancer, and provides antioxidants.

-Chia seeds are high in fiber, high in omega-3, high in quality protein, may reduce blood sugar levels, and may reduce chronic inflammation.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Super Easy Cilantro-Lime Hummus

Hummus and crackers is one of my all time favorite snacks. So, I am always trying to create new hummus flavors. My new favorite is this super easy & quick cilantro-lime hummus. This tastes great simply paired with crackers or try it as a spread inside your sandwich or wrap. Enjoy!

Ingredients:

• 1 15 oz. can of chickpeas, drained 
• juice of 1 lime
• 1 Tbsp of tahini
• 1 big handful of fresh cilantro leaves
• 1 Tbsp of olive oil
• 1 tsp of minced garlic
• desired amount of salt and pepper

Instructions:

1. Place all of the ingredients into a food processor or blender.
2. Blend until smooth and creamy.
3. Transfer the hummus into a sealable container and refrigerate until you are ready to serve.

Benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Cilantro detoxes the body of heavy metals, lowers blood sugar levels, prevents urinary tract infections, settle digestive upset, and supports healthy menstrual function.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Vegan & Gluten Free Banana Bread

Banana bread is one of my personal favorite treats. This recipe is made with healthy and guilt free ingredients! It is vegan, gluten free, and refined sugar free. I like to have a slice of this as a tasty breakfast or as an afternoon snack paired with some tea. You can cook along with me with the video below. Enjoy!

Makes 1 whole loaf of banana bread

 

Ingredients:

• 2 cups of gluten free oats (regular oats may be used as well)
• 3 very ripe bananas
• 1/3 cup of melted coconut oil
• 1/3 cup of almond milk
• 1 Tbsp of almond butter
• 2 Tbsp of maple syrup or honey
• 2 Tbsp of chia seeds
• 1/2 cup of coconut sugar
• 1/2 tsp of salt
• 1 Tbsp of cinnamon
• 1 tsp of baking soda
• 1/2 tsp of baking powder
• handful of pumpkin seeds or any topping of your liking

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Blend 2 cups of oats in a blender into a fine powder. Set aside for now.
3. In a mixing bowl. mash the bananas. Then stir in the coconut oil, almond milk, almond butter, and honey. Mix everything together using a whisk.
4. Now add the dry ingredients: the chia seeds, oat flour, sugar, salt, cinnamon, baking soda, and baking powder. Mix all of the ingredients together until the batter is consistent.
5. Grease a loaf pan with coconut oil. Pour the batter into the pan. Smoothe the batter so that the level is even. Top with the pumpkin seeds.
6. Pop the pan into the oven and bake for 50  mins. When fully cooked, remove the banana bread from the oven and let it sit for 5 mins in the loaf pan. Transfer to a cooling rack or plate and cool it in the fridge for 25 mins before cutting and serving.
7. I recommend storing the banana bread in the fridge to keep it fresh.

Benefits of this recipe:

-Bananas boost energy, are high in potassium, improves digestive health, and is a good source of brain, skin, and bone health-boosting manganese.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

 

Irish Vegetable Stew with Guinness

Tomorrow is St. Patrick’s Day, which is why I am sharing with you my favorite recipe for Irish Vegetable Stew! This hearty stew is full of fresh vegetables and savory herbs, and the Guinness gives it a rich and robust flavor. Enjoy!

Makes about 6 servings

Ingredients:

• 1 leek, chopped
• 230 g of white mushrooms, chopped
• 1 Tbsp of olive oil
• 3 russet potatoes, peeled and cubed
• 3 carrots, peeled and chopped
• 2 stalks of celery, chopped
• 1 tsp of minced garlic
• 1/4 of a head of green cabbage, chopped
• 1 bottle of Guinness (15 fl oz) or any dark stout
• 4 cups of vegetable broth
• 2 sprigs of fresh rosemary, chopped
• handful of fresh parsley, chopped
• 1/2 tsp of paprika
• 1 Tbsp of soy sauce
• dash of salt & pepper
• 3 Tbsp of tomato paste
• 2 bay leaves

Instructions:

1. In a large pot, sauté the chopped leeks and mushrooms in the olive oil for 3-4 minutes.
2. Then add the garlic, potatoes, carrots, and celery. Cook on medium-high for an additional 5 mins. Now add the cabbage and mix it into the vegetables.
3. Next add the Guinness, vegetable broth, rosemary, parsley, paprika, soy sauce, and desired amount of salt & pepper. Cook on medium-high heat for 5 minutes to let the cabbage wilt.
4. Add the tomato paste into the stew and thoroughly stir it around into the broth. 
5. Pop the bay leafs into the stew. Bring to a boil. Turn down to a simmer and cook with the lid on for 1 hour. You may remove the lid to stir the stew every 15 minutes.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Curry Noodle Soup with Chickpeas & Kale

As I have mentioned before, I LOVE anything with curry. It is a true comfort food for me. This soup is one of my favorite meals to make for my fiancé and I. This creamy noodle soup is spiced with curry and filled with wholesome ingredients such as chickpeas, kale, and tomatoes. I hope you enjoy this as much as I do!

Makes about 4-5 servings

Ingredients:

• 1-2 Tbsp of olive oil
• 1 white or yellow onion, chopped
• 1 Tbsp of curry powder
• dash of salt
• 1 tsp of minced garlic
• 1 Tbsp of soy sauce
• 1/4 tsp of paprika
• 4 cups of vegetable broth
• 1 14.5 oz can of diced tomatoes (juices included)
• 180 g of udon noodles
• 2 cans of chickpeas, drained
• 1 can of lite coconut milk
• juice of 1 lime
• 2 green onions, chopped
• 1/4 cup of fresh chopped cilantro
• a few handfuls of chopped kale
• roasted cashews

Instructions:

1. In a large pot, sauté the onions on medium-high heat in the olive oil until they are translucent. Then add the curry powder, salt, garlic, soy sauce and paprika. Stir everything together until it’s evenly combined.
2. Add the diced tomatoes and vegetable broth to the pot. Cover the pot, turn the heat to low-medium, and simmer for 10 minutes.
3. During that time, prepare the noodles according to the package. Set them aside until later.
4. After the 10 minutes, add the chickpeas, coconut milk, lime juice, green onion, cilantro, and kale. Stir everything to evenly combine. Cover the pot again and simmer for 10 more minutes.
5. Finally add the noodles to the pot and mix them into the soup.
6. When you are ready to serve, spoon the soup into bowls and top with some fresh green onion and roasted cashews.

Benefits of this recipe:

-Kale is among the most nutrient dense foods on the planet! It is loaded with antioxidants and vitamin C, can help lower cholesterol, and protects eye health. There are also numerous cancer-fighting substances in kale.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Mushroom Risotto with Peas

This risotto is full of the delectable flavors of mushrooms and leeks, with a zesty essence of lemon and white wine. This meal is cozy and satisfying, perfect for dinner on an autumn evening. Enjoy!

Makes about 4 servings

Ingredients:

• 1 leek, chopped
• 8 oz of white mushrooms, chopped
• 1/2 tsp of minced garlic
• 1 Tbsp of olive oil
• juice of half a lemon
• 1 Tbsp of tomato paste
• 1 tsp of dried dill
• 2 Tbsp of fresh parsley
• 1/2 tsp of paprika
• 1 cup of frozen peas
• 1 cup of short grain brown rice
• 14g of dried porcini mushroom, roughly chopped
• 1/2 cup of white wine
• 1 can of coconut milk
• 2 cups of vegetable broth
• salt and pepper

Instructions:

1. Sauté the chopped leeks, mushrooms, and garlic in olive oil for 4-5 minutes until they become tender.
2. Then add the tomato paste, lemon juice, dill, parsley, and paprika. Stir to evenly incorporate these flavors into the vegetables.
3. Next add the peas, rice, dried mushrooms, wine, coconut milk, vegetable broth, and dash of salt & pepper.
4. Bring the pot to a boil. Once boiled, cover the pot with a lid and simmer for 40 mins. Make sure to stir the risotto every 7-8 mins to prevent the rice from sticking to the bottom of the pan.
5. Feel free to sprinkle some fresh chopped parsley on top of the risotto when you serve.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Peas are an excellent source of plant-based protein, high in fiber, and they support healthy blood sugar control.

-Brown rice helps control diabetes, is rich in antioxidants, prevents obesity, prevents Alzheimer’s disease, improves digestive health, controls cholesterol levels, relieves insomnia, and contains anti-depressant properties.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Thai Coconut-Butternut Squash Soup

This recipe is a soul warming soup, full of aromatic spices and bold flavor. This dish includes the Thai flavors of ginger and curry, made with coconut milk to make this soup extra creamy. Enjoy!

Makes about 4 servings

Ingredients:

• 1 butternut squash cut into cubes (this equals about 8 cups of cubed squash)
• 1 Tbsp of coconut oil
• 1/2 of a yellow onion, chopped
• 1 Tbsp of ginger paste
• 1/2 tsp of minced garlic
• 1 Tbsp of curry powder
• 1/2 tsp of chili garlic sauce (optional)
• 2 cans of lite coconut milk
• 1 Tbsp of lime juice
• dash of black pepper
• 2 tsp of soy sauce
• 2 Tbsp of fresh chopped cilantro
• 1/4 tsp of chili powder
• optional toppings: chopped green onion and roasted sunflower seeds

Instructions:

1. Put the cubes of squash into a large pot and fill with just enough water to cover the squash. Bring to a boil over medium-high heat. Once the water is boiling, turn the heat to low and leave it covered. Simmer until the squash is fully cooked. Drain the water from the pot. Remove the squash into a separate container for now.
2. Using the same pot on medium-high heat, sauté the onion in the coconut oil. Once the onion starts to soften, add the garlic, ginger, chili garlic sauce, and curry powder. Continue to sauté for 2-3 more minutes.
3. Now add the cooked butternut squash cubes back into the pot along with the coconut milk, lime juice, a dash of black pepper, soy sauce, cilantro, and chili powder. Bring the soup to a boil. Once it is at a boil, reduce the hear to low, cover the soup with the lid and simmer for 15 minutes.
4. Transfer the entire contents of the pot into a food processor or high speed blender and pureé until the soup is completely smooth.
5. Return the soup into the pot until you are ready to serve.
6. Serve each bowl of soup topped with some chopped green onion and sunflower seeds.

Benefits of this recipe:

-Butternut squash is high in antioxidants, boosts immune system, reduces inflammation, keeps bones healthy, and reduces symptoms of PMS.

-Ginger relieves nausea, treats cold and flu symptoms, aids in digestion, removes excess gas, reduces arthritis pain, detoxifies the body, prevents menstrual cramps, and prevents infection in the body.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Lentil Dahl with Cucumber-Dill Yogurt Sauce

Lentil dahl is one of my all time favorite meals. It is so satisfying and nourishing to the body. The cucumber-dill yogurt sauce complements this dish by bringing a tangy and refreshing element to the meal. Enjoy!

Makes about 4 servings

Ingredients for the lentil dahl:

• 1 Tbsp of coconut oil
• 1/2 of a yellow onion, chopped
• 1/2 tsp of minced garlic
• 2 roma tomatoes, diced
• 2 carrots, chopped
• 2 tsp of curry powder
• 1/2 tsp of turmeric
• 1 tsp of cumin
• 1 tsp of chili flakes
• 2 tsp of paprika
• dash of black pepper
• 1 1/4 cup of green lentils
• 2 cans of coconut milk
• 1 Tbsp of soy sauce
• a few handfuls of spinach

Ingredients for cucumber-dill yogurt sauce:

• 3/4 cup of plain unsweetened dairy-free yogurt (I use the Forager yogurt brand here)
• juice of 1/2 of a lemon
• 2 Tbsp of fresh chopped dill
• dash of salt and pepper
• 1/4 tsp of minced garlic
• 1/4 cup of chopped english cucumber

Instructions:

1. In a large pot, heat the coconut oil on medium-high. Sauté the onion in the oil until it becomes soft. Then, add the garlic, tomatoes, and carrots. Keep stirring the vegetables around in the pot the cook.
2. After 4-5 minutes, add the curry, turmeric, cumin, chili flakes, paprika, and black pepper. Stir to fully incorporate all of the spices into the vegetables.
3. Next add the lentils, coconut milk, and soy sauce. Bring to a boil. Once boiled, put the lid on the pot, turn down the heat to low, and simmer for 35 minutes. Make sure to stir the pot every 7-8 minutes.
4. After 35 minutes, add the spinach and continue to cook for a few minutes until the spinach is fully wilted.
5. Now make the yogurt sauce. Combine all of the ingredients together in a small bowl. Set aside in the fridge until ready to serve.
6. Serve each bowl with a scoop of lentil dahl, a scoop of rice, and top everything with a dollop of the yogurt sauce.

Benefits of this recipe:

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Lentils & Roasted Veggies in White Wine Sauce over Mashed Potatoes

This tasty dish consists of a bed of mashed potatoes, topped with lentils and roasted vegetables, and engulfed in a lemony white wine sauce. This meal is wholesome, satisfying, and super nutritious. Enjoy!

Makes about 4 servings

Ingredients:

• 1/2 cup of uncooked green lentils
• 4 carrots, chopped
• 1 zucchini, chopped
• 10 oz of cremini mushrooms, chopped
• olive oil
• salt and pepper
• 1/2 of a white onion, thinly sliced
• 1/2 tsp of minced garlic
• juice of 1 lemon
• 3/4 cup of dry white wine
• 1 cup of vegetable broth
• 2 Tbsp of fresh chopped parsley
• mashed potatoes: use my recipe here

Instructions:

1. Cook the lentils according to the package. Set aside once cooked.
2. Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with foil. Place the carrots, zucchini, and mushrooms on the baking sheet. Drizzle with olive oil and season with salt and pepper. Bake for 35 minutes.
3. In the meantime, make the mashed potatoes using my Classic Vegan Mashed Potatoes recipe. Set aside until you are ready to serve.
4. Now make the white wine sauce. Heat 1 Tbsp of olive oil in a medium sized pot on medium/high heat. Sauté the onion until it is soft and starts to get golden on the edges. Add the garlic and season with salt and pepper. Next, add all of the lemon juice, white wine, vegetable broth, and parsley. Bring to a boil. Once boiled, put the lid on, turn the heat down to to low, and simmer for 10 minutes to cook off the wine.
5. It is now time to prepare your meal! Put a large scoop of mashed potatoes on a plate or bowl. Top it with a scoop of the roasted vegetables and a scoop of lentils. Finally, top everything with a generous scoop of the white wine sauce.

Benefits of this recipe:

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Simple Sriracha-Honey Cauliflower with Edamame

This asian inspired recipe is a light yet satisfying side dish with a sweet and spicy flavor. The cauliflower is roasted to perfection, bathed in a sriracha-honey dressing and seasoned with garlic and black pepper. Enjoy!

Makes about 3-4 servings as a side dish

Ingredients:

• 24 oz of cauliflower florets
• 1 Tbsp of olive oil
• salt & pepper
• 1 cup of shelled edamame (preheated)
• 1 Tbsp of sesame seeds
• sriracha-honey sauce (recipe below)

Ingredients for sauce:

• 2 Tbsp of honey
• 1 Tbsp of apple cider vinegar
• 1 Tbsp of soy sauce
• 1/4 tsp of minced garlic
• 1 Tbsp of sriracha
• dash of black pepper

Instructions:

1. Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with foil. Put the cauliflower on the baking sheet and drizzle with 1 Tbsp of olive oil and season with salt & pepper. Bake for 25 minutes.
2. Make the sauce by combining all of the sauce ingredients together and whisking until it is evenly combined. Set aside.
3. Once the cauliflower is done cooking, remove it from the oven and transfer it into a serving bowl. Add the sauce, sesame seeds, and the preheated edamame to the bowl and mix it all together. Serve this dish right away.

Benefits of this recipe:

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

-Edamame beans are high in protein, helps lower cholesterol, regulates blood sugar, and prevents migraines.

The information on the benefits of the ingredients was researched from http://www.draxe.com