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

Black Bean Soup

Preparation + Cook Time: 45 minutes

Makes 7-8 servings

Ingredients:

• 1/2 a red onion, diced
• 1/2 tsp of minced garlic
• 2 Tbsp of avocado oil or olive oil
• 2 stalks of celery, chopped
• 2 carrots, chopped
• 1 red bell pepper, chopped
• 3 green onions, chopped
• 1 Tbsp of cumin
• 1 tsp of paprika
• 1/4 cup of fresh cilantro, chopped
• salt and pepper
• 1 can of corn, drained
• 3 cans of black beans (not drained)
• 1 can of diced tomatoes (not drained)
• juice of 1 lime
• 2 cups of vegetable broth
• Optional: avocado and red pepper flakes

Instructions:

1. In a large soup pot, sauté the onion and garlic in the avocado oil.
2. Once the onions and garlic start to get soft, add the celery, carrots, green onions, and bell peppers. Sauté until tender.
3. Add the cumin, paprika, cilantro, corn, black beans, diced tomatoes, lime juice, vegetable broth, and desired amount of salt and pepper.
4. Bring to a boil. Once boiled, cover the pot and simmer for 20 minutes.
5. Remove 6 cups of soup from the pot and put it into the food processor. Pureé until smooth. Transfer the pureéd soup back into the pot and mix into the remainder of the soup.
6. Serve in bowls topped with chopped avocado and red pepper flakes.

Benefits of this recipe:

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

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

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

Mango Coconut Cream Pudding

This mango coconut cream pudding is perfect for a light, fruity dessert for summer. This pudding is served best chilled and topped with fresh fruit of your choice. Enjoy!

Ingredients:

• 2 Large Mangoes
• 1 Can of Coconut Cream
• 3 T Honey or Agave Nectar
• 3 T Fresh Orange Juice

Instructions:

1. Cut the mango into cubes. Put the chopped mango and orange juice into a high speed blender and blend until liquified.
2. Add the coconut cream and honey to the blender and blend on the lowest setting until completely blended.
3. Transfer the pudding to a large glass container. Refrigerate for at least 5 hours before serving so that the pudding can thicken.
4. To serve, spoon the pudding into small bowls. Top with fresh fruit or shredded coconut.

Benefits of this recipe:

-Mango lowers cholesterol, clears the skin, helps eye health, alkalizes the whole body, helps with diabetes, boosts immune system and improves digestion.

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

Vegan Caesar Salad with Crispy Chickpea “Croutons”

Ever since the weather here in California has been so hot, I have been craving fresh salads for almost every meal. I put together a vegan version of one of my favorites: Caesar salad! This caesar contains a dairy-free, homemade dressing and is topped with capers, avocado, slivered almonds, and chickpea “croutons”. Enjoy!

Preparation + Cook Time: 60 minutes

Dressing Ingredients:

• 1/2 C Unsweetened, Unflavored Cashew Milk
• 1/2 C Tahini (I prefer Sadaf brand)
• Juice of 1/2 of a Lemon
• 2 Tbsp Olive Oil
• 1/2 tsp Minced Garlic
• 1 tsp Dijon Mustard
• 1 Tbsp Nutritional Yeast
• 1/4 tsp Salt
• 1/4 tsp Pepper

Salad Ingredients:

• 1 Can of Chickpeas, Drained
• 1 Tbsp Olive Oil
• 1 tsp Nutritional Yeast
• 1 tsp Dried Basil
• Dash of Salt & Pepper
• 1 Head of Romaine Lettuce, chopped
• Avocado, chopped
• Capers
• Slivered Almonds

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Make your chickpea “croutons”. In a small bowl, combine the chickpeas with the 1 Tbsp Olive Oil, 1 tsp Nutritional Yeast, 1 tsp Dried Basil, and dash of salt & pepper. Transfer onto a lined baking sheet and bake for 45 minutes until the chickpeas are crispy.
3. While the chickpeas are baking, combine all of the ingredients for the salad dressing in a small container. Whisk together until completely combined.
4. When you are ready to serve, put the chopped romaine lettuce in a large bowl.
5. Top the lettuce with your desired amount of the caesar dressing and toss.
6. Top your salad with chopped avocado, a sprinkle of capers, slivered almonds, and the chickpea “croutons”.

A few of the many 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.

-Tahini is a great source of calcium, helps regulate blood pressure and cholesterol, it can help balance hormones, and  helps improve skin health.

-Romaine Lettuce is a great source of antioxidants, boosts heart health, promotes healthy eye sight, boosts immunity, and helps digestion.

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

Chana Masala with Green Chile Rice

One of my favorite meals to eat is a tasty curry with a side of rice! This chana masala recipe is rich in flavor with a savory tomato-based sauce. The green chile rice is the perfect compliment to the curry. Enjoy!

For the Green Chile Rice

Ingredients:

• 1/2 C Yellow Onion
• 1 C Packed Spinach
• 1 C Packed Cilantro
• 2 T Olive Oil
• 1/2 t Minced Garlic
• 1/2 t Salt
• 1/2 t Black Pepper
• 1/2 C Mild Green Chile (I used mine out of a can from the brand Ortega)
• 1 C Long Grain White Basmati Rice
• 2 C Water

Instructions:

1. Combine all of the ingredients in a blender or food processor except for the rice and water. Blend until liquified. Set aside.
2. Combine the rice and water in a medium sized pot. Pour in the mixture from the blender. Bring to a boil. Simmer for 15 minutes until cooked. Set aside. 

For the Chana Masala

Ingredients:

• 1 1/2 C Yellow Onion
• 1/2 t Minced Garlic
• 1 T Olive Oil
• 1/4 C Mild Green Chiles
• 1 T Garam Masala
• 1 t Grated Ginger
• 1/4 t Salt
• 2 Cans of Diced Tomatoes and their juices (this equals 30 oz.)
• 2 Cans of Chickpeas, drained (this equals 30 oz.)
• 1 Can of Coconut Milk
• 1/2 C Fresh Cilantro, chopped

Instructions:

1. Heat 1 T of Olive Oil in a wok. Add the onion and garlic and sauté until cooked.
2. Add the green chiles and ginger and cook for 3-4 minutes.
3. Add in the garam masala and salt. Stir to combine. Cook for 1-2 minutes until it becomes fragrant.
4. Add in the diced tomatoes and chickpeas. Cook for 2-3 minutes.
5. Add the can of coconut milk. Stir. Turn the wok to low, put the lid on, and simmer for 20 minutes.
6. Stir in the fresh cilantro.
7. Serve in bowls with a scoop of Green Chile Rice and a scoop of Garam Masala. 

A few of the many 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.

-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

Delicious Sweet Potato Smoothie Bowl

This delicious sweet potato pie-tasting smoothie bowl is packed with healthy, powerful ingredients to give your morning a tasty start. Who knew that adding sweet potato to a smoothie could taste so good? After trying this recipe, you won’t be questioning it! Enjoy!

Preparation + Cook Time: 10 minutes

Makes 2 servings

Ingredients:

• 1 Frozen banana, chopped
• 1 C Almond Milk
• 1 C cooked sweet potato, chopped
• 1 T Almond Butter
• 2 T Maple Syrup
• 1 t Vanilla Extract
• 1 1/2 t Cinnamon
• 1/2 t Nutmeg
• 1 T Tocos Powder (optional)

Instructions:

1. Simply blend all of the ingredients in a high speed blender until completed mixed. The smoothie should be smooth and creamy.
2. Split the smoothie into 2 bowls. Top each smoothie bowl with granola, almonds, and hemp seeds (or whatever toppings you prefer).

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Almond butter contains many essential nutrients that protects heart health, supports a healthy brain function, maintains skin health, helps control blood sugar levels, and maintains good bone and dental health.

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

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

 

Classic Vegan Mashed Potatoes

Growing up as the daughter of an Irish woman, my mom would always make mashed potatoes for dinner. It was a staple and a comfort food for our family. As I got older I stopped eating dairy products due to my dairy sensitivity, therefore I stopped eating mashed potatoes because of the added butter and milk. However, a few years ago I started making vegan mashed potatoes and rediscovered my love for the dish. Here is my recipe, I hope you enjoy!

Preparation + Cook Time: 50 minutes

Makes about 6-7 servings as a side dish

Ingredients:

• 3 lbs Russet Potatoes
• 3 T Coconut Oil
• 2 C Cashew milk (unsweetened, unflavored)
• 1 1/2 t Minced Garlic
• 1/2 t Salt
• 1/2 t Pepper
• 1/4 C Fresh Chopped Parsley

Instructions:

1. Peel the potatoes and chop them into cubes.
2. Put the chopped potatoes into a pot and cover with water. Bring to a rolling boil. Once boiling, simmer for 25-30 minutes until the potatoes are cooked and tender. They should easily break apart with a fork.
3. Drain the water from the pot. Keep the burner under the pot on a low setting.
4. Add the coconut oil to the potatoes. Start to mash them.
5. Slowly add in the cashew milk. Continue to mash until they are creamy, but not liquidy.
6. Finally, add the garlic, salt, pepper, and parsley. Keep the potatoes cooking on low for about 5 minutes. Continue to stir with a wooden fork to mix in all of the seasoning. Feel free to add more seasoning if necessary.

Tips:

-Do not try to substitute the cashew milk for almond milk. It will not taste right. I have tried this recipe with many different non-dairy milks until I discovered that unflavored, unsweetened cashew milk tastes the best!

-I do not like my mashed potatoes to be super creamy to the point where it is liquidy. If you prefer yours to be even creamier, simply add more coconut oil and cashew milk until it becomes your desired consistency.

Benefits of this recipe:

-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.organicfacts.net

 

 

Homemade Creamy Coconut Yogurt

I have been waiting to post this until I got the recipe just perfect. And I think that moment has finally come! Coconut yogurt is SO good for your gut. It is rich in probiotics and contains beneficial bacteria that your body will love. Store-bought coconut yogurt can be delicious, but it always contains cane sugar, thickeners, and other additives. My recipe is very simple but still tastes like the good stuff. Enjoy!

Ingredients:

• 2 Cans of Unsweetened Coconut Milk (I recommend Thai Kitchen Brand. Do NOT buy the “lite” version, it will be too thin)
• 3 Probiotic Capsules (I used PB8 Brand)
• 3 T Maple Syrup
• A few drops of Organic Vanilla Extract

**You will also need a glass jar, a wooden spoon, whisk, cheesecloth, and a rubber band

Instructions:

1. Open the cans of coconut milk without shaking the can. Notice that there is a thick layer of coconut milk towards the top of the can. The bottom of the can is a thin watery-like substance. Spoon out the entire thick layer into the glass jar. Now, pour about 1/4-1/3 C of the watery-like substance (from each can) into the jar as well. Discard the cans with the excess liquid. 
   

   
2. Stir the coconut milk well with a whisk to remove clumps. It is important that you whisk it thoroughly, or else you will have problems with the yogurt later.
3. Open the 3 probiotic capsules and pour into the coconut milk jar. Using a wooden spoon, mix the probiotic into the coconut milk. Don’t use a metal spoon to do this as the metal may deactivate the probiotic. Make sure that it is evenly mixed around in the jar.               
4. Next, stir in the maple syrup and a few drops of vanilla extract just for some added flavor. I used 3 T of maple syrup but you can definitely use more if you like it sweeter. You could also use honey instead if you prefer.
5. Cover the top of the jar with cheesecloth and secure with a rubber band. Store the jar in a well lit place for 24-48 hours. I recommend leaving it on a window sill where the sun shines or underneath a kitchen light. The longer your leave the jar out, the more tart the yogurt becomes. I like to leave mine out for about 40 hours.
6. After 24-48 hours, put the jar in the fridge to chill. After a few hours of chilling, it is ready to eat! The consistency should be thick and creamy.
7. The yogurt will taste delicious by itself, but I like to top mine with berry compote and my homemade granola which you can find the recipe here.

 

Tips to making your yogurt perfect:

-Make sure you are using a good quality, dairy-free probiotic.

-The consistency of my yogurt is what is shown in my photo. If you prefer your yogurt to be more runny, make sure to add more of the watery-like substance from the can in step 1. Note: if you add the entire can of liquid, the consistency will be similar to kefir. But, you must add an extra probiotic capsule to make up for the extra liquid.

Benefits of this recipe:

-If you are lactose intolerant like me, this is a great alternative to traditional yogurt.

-Coconut Yogurt with Probiotics boosts immunity, optimizes the health of your personal gut microbiome, and is a potential cancer fighter.

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