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

Cranberry and Roasted Yam Quinoa Salad

This tasty roasted yam & quinoa salad is tossed in a savory maple-balsamic dressing, sweetened with dried cranberries with a delicious crunch of toasted pumpkin seeds. Enjoy on its own as a simple lunch or as a flavor-packed side dish!

Preparation + Cook Time: 50 minutes

Makes 6-7 servings

Ingredients:

• 1 cup uncooked quinoa
• 1.5 lbs of yams/sweet potatoes, peeled and chopped
• 1/4 cup of red onion, chopped
• 1 Tbsp of olive oil
• 1/2 cup of toasted pumpkin seeds
• 1/4 cup of dried cranberries
• 1/4 cup of fresh parsley, chopped
• maple-balsamic dressing (see below)

Ingredients for the dressing:

• 3 Tbsp of olive oil
• 1/4 cup of balsamic vinegar
• 2 Tbsp of maple syrup
• 2 tsp of dijon mustard
• 1/2 tsp of minced garlic
• salt and pepper to taste

Instructions:

1. Cook the quinoa according to package. When cooked, set aside and cool it.
2. Preheat the oven to 350 Farenheit. Put the yams and red onion on a foil-lined baking sheet. Drizzle with olive oil. Bake for 30 mins. Remove from the oven and let it cool.
3. Prepare the salad dressing by combining all of the ingredients in a bowl. Whisk together and set aside.
4. In a large salad bowl, combine the quinoa, roasted yams and onions, pumpkin seeds, dried cranberries, and fresh parsley. Slowly add in your desired amount of dressing.
5. Season with more salt and pepper if desired.
6. Chill in the refrigerator for an hour. Serve cold.

Benefits of this recipe:

-Yams 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.

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

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

 

Lemon-Dill Roasted Potatoes

These lemon-dill roasted potatoes are a great, flavor-packed side dish. This recipe makes about 5-6 servings. Enjoy!

Ingredients:

• 1 lb + 8 oz of fingerling potatoes, chopped into bite sized pieces
• 1 cup of sliced red onions
• 1 Tbsp olive oil
• juice of 1 lemon
• 1/4 tsp lemon zest
• 1/4 cup tahini
• 1 Tbsp of water
• 3 Tbsp of chopped fresh dill
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp minced garlic
• 2 tsp honey mustard
• 1/2 cup of sliced radishes
• 1/2 cup of green onions

Instructions:

1. Preheat oven to 375 degrees Farenheit.
2. Chop the potatoes and onions. Put them into a baking pan with 1 Tbsp of olive oil. Mix to combine evenly. Sprinkle the potatoes with a pinch of salt and pepper. Put it in the oven and bake for 45 minutes until the potatoes are soft and browned on the edges.
3. In the meantime, make your dressing. Whisk together the lemon juice, lemon zest, tahini, water, fresh dill, salt, pepper, minced garlic, and honey mustard. Set aside.
4. Remove the potatoes from the oven. Pour the dressing onto the potatoes and combine until everything is evenly covered. Stir in the radishes and green onions. Sprinkle with more pepper if desired. Serve up!

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.

-Dill helps lower cholesterol, may reduce menstrual cramps, and aids digestion.

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

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

 

Easy 5 Ingredient Fudge Brownies (vegan & gluten free)

When I am baking desserts, I try to create recipes that are very simple with minimal, healthy ingredients. This fudge brownie recipe is made with only 5 ingredients, one of them being bananas! However, you would never even guess that there are bananas in this recipe. These brownies are chocolatey and rich, so I recommend cutting them into small squares and enjoying them with a scoop of non-dairy vanilla ice cream. Enjoy!

Ingredients:

• 3 Ripe Bananas
• 1 C Almond Butter (no sugar or salt added)
• 1/2 C Cacao Powder
• 1 t Vanilla Extract
• 1/2 C Non-dairy Chocolate Chips plus extra for garnish

Instructions:

1. Preheat the oven to 350 degrees Farenheit.
2. Unpeel the bananas and put them in a large mixing bowl. Mash them with a fork until they are completely mashed.
3. Add the almond butter to the bananas and mix with an electric beater. Next, add the vanilla extract and cacao powder. Mix until the cacao powder is completely incorporated into the wet ingredients. Finally, add the chocolate chips.
4. Grease a 7″x7″ square pan with coconut oil. Pour the batter into the pan. Top with a handful of more chocolate chips.
5. Bake in the oven for 25-30 minutes. Let the brownies cool completely for 25 minutes. Cut into small squares.

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.

-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.

-Cacao can improve stress levels, cholesterol, and heart health.

The information on the benefits of the ingredients was researched from http://www.healthline.com, http://www.foodfacts.mercola.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

 

 

Vegetable Stir-Fry Rice Bowls

Vegetable Stir Fry Rice Bowls are the perfect healthy meal to make when you are craving Chinese food! This recipe is fast and easy to make. Enjoy!

Makes about 4 servings

Preparation + Cook Time= 45 Minutes

Stir-Fry Ingredients:

• 1 Cup of Short Grain Brown Rice
• 4 Cups of Broccoli, chopped
• 2 Cups of Carrots, cut into matchsticks
• 2 Cups of Baby Boy Choy, chopped
• 1 Cup of Red Bell Pepper, chopped
• 1 14 oz Can of Baby Corn, drained
• 3 Green onions, chopped
• 1 t of Ginger, minced
• 2 T of Coconut Oil
• 1 Can of Chickpeas, drained
• 1/4 C Cilantro, chopped
• 1 Avocado (sliced) for Garnish
• 1 T of Sesame Seeds for Garnish

Sauce Ingredients:

• 4 T of Tamari or Soy Sauce
• 4 T of Honey or Organic Maple Syrup
• Dash of Black Pepper
• 3 T of Orange Juice
• 1/4 t of Minced Garlic
• 1 T of Corn Starch

Instructions:

1. In a medium size pot, emerge the brown rice in 2 Cups of Water. Bring to a boil. Once boiled, simmer for about 20 minutes until the rice is fully cooked. Set aside.
2. Chop all of the veggies and set them aside to prepare for stir-frying.
3. Combine all of the ingredients for the sauce into a small bowl. Whisk until thoroughly mixed and set aside.
4. Heat the wok with 2 T Coconut Oil. Add the broccoli, carrots, baby boy choy, red bell pepper, baby corn, green onions, and ginger into the wok. Stir fry for about 5-6 minutes. The veggies should be getting soft.  
5. Add the chickpeas followed by the sauce to the wok.
6. Simmer covered for 10 mins. The veggies should be wilted and very tender. Remove the lid and stir in the rice. Next stir in the cilantro.
7. Add more black pepper to taste.
8. Serve the stir fry into bowls. Top with avocado and sesame seeds.

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.

-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.

-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

 

 

Tropical Green Smoothie Bowl

One of my favorite breakfasts to make are smoothie bowls! This tropical green smoothie bowl is packed with tasty, wholesome fruits and vegetables which will help power your day. You can also add protein powder or a scoop of almond butter to the smoothie for some extra protein. This bowl is especially enjoyable in the summer on a warm morning. Enjoy!

Preparation + Cook Time: 15 minutes

Makes 1 serving

Ingredients:

• 1/2 of 1 Frozen Banana
• 1/2 an Avocado
• 1/2 C Nut Milk (I used Cashew Milk)
• 1/2 C Frozen Mango
• 1/2 C Frozen Pineapple
• 2 T Orange Juice
• 1/2 C Spinach
• 2 T Agave Nectar or Honey
• Toppings: Chopped Strawberries, Chopped Kiwi, Granola, Shredded Coconut

Instructions:

1. Put all of the ingredients in a blender and pulse on high until the smoothie is thick and creamy. Everything should be completely blended.
2. Pour into a bowl.
3. Top the smoothie with chopped strawberries, chopped kiwi, granola, and shredded coconut.

Benefits of this recipe:

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

-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.

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

-Pineapple boosts immune system, improves digestion, improves fertility, supports heart health, helps mental health, reduces inflammation, and prevents asthma.

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

 

 

Carmelized Beet & Sweet Potato Farro with Roasted Chickpeas

Mmmm beets and sweet potatoes- two of my favorite vegetables! This carmelized beet and sweet potato salad is hearty and warm with nutty and sweet undertones. This dish is packed with wonderful nutrients that will keep you more than satisfied. Enjoy!

Preparation + Cook Time: 90 minutes

Makes about 7-8 servings

Ingredients:

• 2 lbs Sweet Potatoes
• 1 Shallot
• 2 T Coconut Oil
• 2 T Maple Syrup
• 2 t Cinnamon  (Divided)
• 1/2 t Nutmeg  (Divided)
• 2 lbs Beets
• 1 C Uncooked Farro
• 1/2 C Raw Almonds
• 2 T Olive Oil (Divided)
• 3 C Chopped Kale
• 1/4 t Garlic
• 1/2 t Paprika
• Salt and Pepper
• 2 15 oz Cans of Chickpeas
• Juice from 1/2 a Lemon
• 1 T Fresh Rosemary, chopped
• 1 t Dried Thyme
• 1/2 C Pomegranate Seeds

Instructions:

1. Preheat the oven to 375 Degrees Fahrenheit.
2. Chop the sweet potatoes into small cubes. Dice the shallot.
3. In a microwave safe container, melt the coconut oil for 30 seconds. Remove from microwave and add maple syrup. Whisk until thoroughly combined.
4. Add the sweet potatoes and shallots to a large bowl. Pour half of the oil/maple syrup mix and toss. Add 1 t cinnamon, 1/4 t nutmeg, and a dash of salt and pepper to the bowl. Stir until all the sweet potatoes and shallot are evenly covered. Transfer to an aluminum foil-lined baking sheet.
5. Peel and chop the beets into small pieces.
6. Add the beets to the same bowl. Pour the remaining coconut oil/maple syrup mixture on top of the beets. Top the beets with 1 t cinnamon, 1/4 t nutmeg, and a dash of salt and pepper. Toss until everything is evenly coated. Transfer the beets to a separate aluminum foil-lined baking sheet. 
7. Prepare the roasted chickpeas. Drain them from the can and put them on an aluminum foil-lined baking sheet. Drizzle with 1 T olive oil, 1/2 t paprika, 1/4 t garlic, and a dash of salt and pepper.
8. Now place all 3 baking pans into the oven. Remove the chickpeas from the oven after 35 minutes. The beets and sweet potatoes need to cook for 40 minutes.
9. While the veggies are baking, cook the farro. Put 1 C of farro into a medium pot. Cover with 3 C of water. Bring to a boil. Turn to a simmer and cook for 30 minutes. Set aside once cooked.
10. Prepare the toasted almonds. Chop 1/2 C of almonds into small pieces.  Put them in a skillet with a dash of salt and pepper and 1 T of olive oil. Keep stirring to make sure they don’t burn.Toast for 5 mins until golden brown. Set aside.
11. Once everything is done cooking, it is time to combine the ingredients into a salad. In a large bowl, add the chopped kale. Squeeze the juice from the 1/2 lemon onto the kale. Massage to evenly coat the kale. Add the sweet potatoes, beets, farro, toasted almonds, rosemary, thyme, and pomegranate seeds. Stir to mix evenly. Add more salt and pepper if needed.
12. Top each plate with roasted chickpeas. Serve warm.

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.

-Beets are high in antioxidants, contain anti-inflammatory properties, supports brain health, supports digestion, can improve athletic performance, and keeps blood pressure in check.

-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.

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

 

 

Lemony Walnut-Pesto Brussel Sprouts

There’s no better way to do Brussel sprouts than mixing it with homemade pesto. These sprouts are nutty, lemony, and full of great flavor. Enjoy!

Preparation + Cook Time: 50 minutes

Makes about 6-7 servings

Ingredients:

For Pesto Sauce:

• 2 C Packed Fresh Basil Leaves
• 1 C Raw Walnuts
• 1/4 C + 1 T Olive Oil
• 1 T Nutritional Yeast
• 1/2 t minced Garlic
• Juice of 1/2 a Lemon
• 1 T Water
• Salt & Pepper

For Brussel Sprouts:

• 2 lbs Brussel Sprouts
• 1 T Olive Oil
• 1/4 C Pine Nuts (Optional)

Instructions:

1. Preheat oven to 350 degrees.
2. Mix all the ingredients for the pesto in a blender or food processor. Blend until smooth and set aside.
3. Prepare the Brussel sprouts. Wash and chop them in half. Line a baking sheet with tin foil. Spread the sprouts on the sheet and drizzle with olive oil. Cook in the oven for 25 minutes.
4. Take the baking sheet out of the oven. Transfer the sprouts into a bowl. Pour the pesto sauce over the sprouts and mix together. Top with chopped walnuts or pine nuts.

Benefits of this recipe:

-Brussel Sprouts are one of the best suppliers of Vitamin K (which keeps your bones healthy), Vitamin C (which boosts immunity),balances blood sugar, improves brain function, and protects eye & skin health

-Walnuts contain Omega-3s, improve brain and heart health, and help fight depression

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

Super Green Quinoa Salad

This is a very light and easy quinoa salad that everybody will love. I recommend keeping it in the fridge and serving it chilled. It will stay fresh in the fridge for about 5 days. Enjoy!

Preparation + Cook Time: 30 minutes

Makes about 3-4 servings

Ingredients:

• 1 C Quinoa (uncooked)
• 3 C (packed) Spinach
• 1/2 C Fresh Cilantro
• 1/4 t Minced Garlic
• 4 T Olive Oil
• Juice of 1/2 a Lime
• 1/4 C  Chopped Red Onion
• 1/2 C Chopped Cucumber
• 1/2 C Canned Organic Sweet Corn, Drained
• 1/3 C Toasted Pine Nuts
• Salt and Pepper

Instructions:

1. Cook the 1 C quinoa in 2 C of water. This should take about 15 minutes.
2. While the quinoa is cooking, prepare the green sauce. In a food processor, blend the spinach, cilantro, minced garlic, olive oil, lime juice, salt and pepper to taste, and 2 T of water. The sauce should be almost completely liquified- There should be no large chunks of spinach. Set aside.
3. Once the quinoa is cooked, put it in a bowl and let it cool.
4. Add the chopped red onion, chopped cucumber, organic sweet corn, and toasted pine nuts into the quinoa bowl. Slowly stir in the green sauce until the quinoa is covered evenly. Add salt and pepper as needed.
5. Chill the quinoa salad in the refrigerator until it is ready to be served.

*If you would like to include more protein to this quinoa salad, it tastes great with chickpeas added to it.

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-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