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

Broccoli & Potato Leek Soup

This thick and creamy potato leek soup includes broccoli and carrots, with subtle hints of ginger and lemon. Devour this soup as a light dinner with a side of fresh bread. Bon Appétit!

Ingredients:

• 2 Tbsp of olive oil
• 2 leeks, chopped
• 2 russet potatoes, peeled & chopped into small bites
• 3 carrots, peeled & chopped
• 2 stalks of celery, chopped
• 6 cups of broccoli
• 1/2 tsp of minced garlic
• 1/2 tsp of minced ginger
• 1 Tbsp of fresh or dried chopped thyme
• 1 tsp of fresh or dried dill
• salt and pepper
• 1 can of coconut milk
• 3 cups of vegetable broth
• juice of 1/2 a lemon

Instructions:

1. Heat the oil in a large soup pot. Add the leeks, potato, carrots, celery, and broccoli. Sauté on medium-high heat for 10-12 minutes until the vegetables are tender. Add more oil if needed.
2. Add the garlic, ginger, thyme, dill, and desired amount of salt and pepper. Continue to cook for 3-4 minutes.
3. Add the coconut milk and vegetable broth to the pot. Bring to a rolling boil. Once boiled, turn down to low heat, put the lid on, and simmer for 20-25 minutes.
4. Add the fresh lemon juice to the pot. Stir to evenly incorporate.
5. Remove 4 cups of the soup from the pot and transfer into a food processor. Pureé until smooth. Return the pureéd soup back into the pot and stir to combine.
6. Serve in soup bowls. Enjoy!

Benefits of this recipe:

-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.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-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.

-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 and http://www.organicfacts.net

 

 

 

Tempeh Mushroom Marsala

You may be wondering- what exactly is tempeh? Since becoming vegan 3 years ago, tempeh has become one of my favorite sources of protein. Not only is it high in protein, but it also has many probiotic benefits that aid in providing good gut health. Tempeh is basically fermented soybeans that originated in Indonesia. When added to a tasty sauce, tempeh really soaks up the flavors of the ingredients and helps become a very satisfying dish. This recipe is a classic mushroom marsala with tempeh added for a twist. I recommend serving this dish over a bed of mashed potatoes, pasta, or rice. Enjoy!

Ingredients:

• 1 Tbsp of olive oil
• 1 white or yellow onion, diced
• 1/4 tsp of garlic, minced
• 4 cups of chopped mushrooms
• 8 oz of tempeh, cut into cubes
• 1 tsp of dried thyme
• 1 tsp of dried parsley
• salt and pepper
• 1 cup of vegetable broth
• 1/2 cup of marsala cooking wine
• 1 Tbsp of tomato paste
• 1 Tbsp of corn starch + 1 Tbsp of water

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and garlic. Sauté for several minutes until the onions start to become translucent.
3. Add the mushrooms. Continue to cook for 4-5 minutes until the mushrooms are cooked through.
4. Add the tempeh, thyme, parsley, desired amount of salt and pepper, vegetable broth, marsala cooking wine, and tomato paste. Stir to evenly combine.
5. Make a corn starch slurry. In a small bowl, mix together 1 Tbsp of corn starch with 1 Tbsp of water. Add this to the skillet.
6. Bring to a boil for 1 minute. Once boiled, turn down to low heat. Cover the skillet and simmer for about 10 minutes.
7. Remove the lid. Add more salt and pepper if needed. Your marsala is now ready to serve!

Benefits of this recipe:

-Tempeh is rich in probiotics and antioxidants, lowers cholesterol, boosts bone health, provides muscle-building protein, and balances blood sugar.

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

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

 

Pesto Mashed Cauliflower

Mashed cauliflower seems to be a huge buzz right now in the food world. It is a great lower calorie and lower carbohydrate version of mashed potatoes, but tastes just as delicious. I wanted to create a twist to this recipe by making a pesto version of this dish. Enjoy!

Makes 4 servings as a side dish

Ingredients:

• 1 head of cauliflower, chopped
• 1 tsp of minced garlic (if you are sensitive to garlic, reduce the amount)
• 1 Tbsp of olive oil
• 1/2 cup of fresh basil, packed
• 1.5 oz of pine nuts
• 2 tsp of nutritional yeast
• juice of 1/2 a lemon
• salt and pepper to taste

Instructions:

1. Bring a pot of water to a boil. Add a dash of salt to the pot. Add the chopped cauliflower into the pot. Cover the pot, bring to a simmer, and cook until the cauliflower is fully cooked.
2. Drain the water from the pot and let the cauliflower cool for several minutes.
3. Put the cauliflower in a food processor along with the garlic, olive oil, basil, pine nuts, nutritional yeast, lemon juice, and desired amount of salt and pepper. Purée until smooth and creamy, but not liquidy.
4. Transfer the mashed cauliflower back into the pot and simmer on low heat for 5 minutes to incorporate all of the flavors. Serve warm.

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.

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

 

(Vegan) Maple Apple Cinnamon Oatcakes

These tasty oatcakes are made with an oat flour base, spiced with sweet maple cinnamon plus slivered almonds as an added crunch. They make for a delightful Sunday morning breakfast, paired with some fruit salad and herbal tea. Enjoy!

Ingredients for caramelized apple topping:

• 1 Tbsp of coconut oil
• 1 small honey crisp apple, peeled and chopped into small bite-sized pieces
• 2 tsp of lemon juice
• 1 tsp of cinnamon
• 1 Tbsp of maple syrup

Ingredients for the oatcakes:

• 1 1/4 cups of oat flour
• 1 Tbsp of cinnamon
• 1/4 tsp of salt
• 1/4 cup of slivered almonds
• 1/2 tsp of baking soda
• 1/2 cup of oat milk
• 1/2 cup of apple sauce
• 4 Tbsp of maple syrup
• 1 tsp of vanilla extract
• coconut oil for greasing the pan

Instructions:

1. First, make your caramelized apple topping. Heat 1 Tbsp of coconut oil in a small sauce pan on medium-high heat. Add the chopped apple pieces, lemon juice, maple syrup, and cinnamon. Sauté the apples until they are soft and cooked through. Set the sauce pan aside with the lid on.
2. Next, make the batter. In a large bowl, whisk together the dry ingredients: the oat flour, cinnamon, salt, slivered almonds, and baking soda.
3. Now add in the oat milk, apple sauce, maple syrup, and vanilla extract. Whisk to combine.
4. Heat a lightly oiled griddle/frying pan over medium-high heat. Scoop about a 1/4 cup of the batter onto the griddle. Cook each side until golden brown.
5. Serve the oatcakes hot with a scoop of caramelized apple topping. Optional: drizzle with more maple syrup.

Benefits of this recipe:

-Apples are high in fiber, a good source of vitamin C, and is a great source of antioxidants.

-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

Autumn Vegetable Couscous

I am very excited for autumn to begin! That excitement motivated me to create this autumn vegetable couscous. This couscous dish is filled with hearty vegetables seasoned with fragrant fresh herbs, sweet gala apple chunks, and chopped walnuts. Enjoy!

Preparation + Cook time= 45 minutes

Ingredients:

• 1 head of cauliflower, chopped small
• 1 large yam/sweet potato, chopped small
• 3 Tbsp of olive oil, divided
• 1 Tbsp of fresh rosemary, finely chopped
• 2 Tbsp of maple syrup
• 1 1/4 cup of uncooked couscous
• Juice of 1 lemon
• 1/4 tsp of minced garlic
• 1/2 cup of fresh parsley, chopped
• 3/4 cup of chopped gala apple
• 1/2 cup of chopped walnuts
• salt and pepper to taste

Instructions:

1. Preheat the oven to 425 degrees Fahrenheit.
2. Get out two roasting pans. Put the chopped cauliflower in one of the roasting pans. Cover with 1 Tbsp of olive oil, the fresh rosemary, and a dash of salt and pepper. Put the chopped yams in the other roasting pan. Cover the yams with 1 Tbsp of olive oil, 1 Tbsp of maple syrup, and a dash of salt and pepper. Put both pans in the oven and bake for 30 minutes. The vegetables should be tender.
3. In the meantime, cook 1 1/4 cups of couscous in about 1 1/2 cups of water. When fully cooked, drain the water and set aside.
4. Make the dressing in a small bowl. Whisk together the lemon juice, 1 Tbsp of olive oil, 1/4 tsp of minced garlic, 1/2 cup of chopped parsley, and 1 Tbsp of maple syrup.
5. Once the vegetables and the couscous are done cooking, mix together the roasted veggies, couscous, dressing, chopped apples, and chopped walnuts. Top with more fresh parsley as garnish.

 

 

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.

-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.

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

Healthy Tips for Self Care and Wellness at Work

Let’s face it- working a 9 to 5 job, commuting in bumper to bumper traffic, and getting email notifications on your phone all throughout the night can really put a toll on your body, mind, and overall wellbeing. As much as I love working hard at my career, I notice a downfall in my health and stress levels if I don’t take the right self-care steps. I have put together a list of tips that I practice on a day-to-day basis at work so that I can manage my wellbeing.

1. Pack your lunch the night before. 

Packing a healthy lunch and some snacks for yourself the night before will save some time in the morning so that you aren’t rushed before you leave for work. You will feel like you have a little head start to the day. It’s just one less thing to worry about in the crazy rush of the morning!

2.  Make a work-start ritual

The first thing I do when I get to the office is make myself a cup of tea. For me, this is my mental sign that I am ready to start my day and be productive. Having a simple routine like this helps to keep on schedule.

3. Talk and connect with others. 

Smile at your coworkers, say good morning, and ask them how they are doing today. A friendly greeting can boost the good vibes of your work environment. Getting to know your coworkers in a friendly way helps to create a workplace where everyone works better together. You do spend the majority of your time at work, so you might as well be happy with the people you spend that time with.

4. Keep water on your desk at all times.

It is so important for your health to drink enough water during the day. Keeping yourself hydrated will naturally increase your energy and will prevent headaches during the day. I always keep a large bottle of fresh water on my desk so that it is easy for me to remember to drink it. Sometimes I will add a fresh lemon slice or some mint leaves in my water for some extra flavor.

5. Get out of the office.

This is something that is necessary, but really hard for me to find the time to do. Taking breaks actually increase work productivity and keeps us from being mentally stagnant. Even if you bring your own lunch to work, try to at least get outside for 5 minutes for some fresh air or go for a brief walk.

6. Must have oils: Lavender Oil & CBD Oil

I have expressed my love of lavender oil before in my blog post, 8 Wellness Tips to ensure a Healthy & Happy Day.  This is my key to stress relief. I always keep a bottle of lavender oil on my desk at work. I simply rub it on my wrists and the aroma of the oil instantly relaxes and calms me. I recently started using CBD oil and I am hooked! I use “Plus” brand CBD oil spray from this website. CBD oil has many benefits but I use it to treat anxiety that I experience in times of stress at work.

7. Make plans for self-care after work to destress.

For me, the key to managing my wellbeing is dedicating some time to myself to destress and wind down. My favorite way to unwind is to take a yoga or meditation class. Other options would be to go for a walk, do a 60 minute gym workout, read a book, bake some healthy treats, or watch a movie while drinking some herbal tea.

8. Unplug.

For us workaholics, it can be challenging to completely unplug and not respond to work emails that we get during the night. However, it is important for your mental health to take a break and turn off those notifications so that your mind can get a rest. Try to set a time (for example, after 8:00 p.m.) where you turn off your work emails, relax, and spend time with your family.

I hope you try out these wellness tips and that it helps your work-life balance like it has helped mine.

xoxo,