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

 

Mediterranean Bowl with Baked Falafel

Mediterranean cuisine is one of my favorites! It’s fresh, flavorful, and healthy. This mediterranean bowl is centered around crispy, baked falafel paired with a delicious tomato-cucumber salad, lemony quinoa with lentils, fresh vegetables, and a creamy tahini dressing to tie all of the flavors together. I experimented with my falafel recipe several times until I felt like I made the perfect baked falafel. This makes a great dinner or lunch. Enjoy!

Preparation + Cook Time: 80 minutes

Makes about 6-7 servings

For the Falafel

Ingredients:

• 1 16 oz Can of Chickpeas, drained
• 1/2 C Raw Walnuts
• 2 T Chickpea Flour
• 2 T Tahini
• 1 C Fresh Parsley
• 1 C Fresh Cilantro
• 1/2 t Minced Garlic
• Salt and Pepper to taste
• 1 1/2 t Cumin
• 1 t Coriander
• Juice of 1/2 a fresh lemon
• 1 T Water
• 1/2 t Baking Soda
• 1 T Olive Oil
• 1/3 C White Onion, chopped

Instructions:

1. Preheat oven to 375 Degrees F.
2. Put all ingredients in a food processor and blend until completely blended.
3. Line a baking sheet with parchment paper. Scoop a large tablespoon of the batter onto the baking sheet and smooth into a ball shape. Continue doing this until all the batter is used. It should come out to about 15 falafels.
4. Bake for 35 minutes.

For the Bowl

Lemony Quinoa and Lentils Ingredients:

• 1/2 C Uncooked Mixed Lentils (I use Sadaf Brand)
• 1 C Uncooked Quinoa
• Juice of 1/2 a lemon
• Salt and Pepper to taste
• 1/2 t Cumin

Tomato-Cucumber Salad Ingredients:

• 3 Roma Tomatoes, chopped
• 1/2 a Large Cucumber, chopped
• 1/3 C Diced Red Onions
• 1/4 C Fresh Mint, chopped
• 1 T Olive Oil
• Salt and Pepper to taste
• 2 T Apple Cider Vinegar
• Juice of 1/2 a lemon

Creamy Tahini Dressing Ingredients:

• 4 T Tahini
• 6 T Olive Oil
• Juice of 1 lemon
• 1 t Minced Garlic
• 1/4 t Salt
• 1/4 t Pepper
• 2 t Dried Parsley
• 2 t Apple Cider Vinegar

Bowl add-ins:

• Mixed greens (spinach, lettuce, etc.)
• Sliced Radishes
• Hummus

Instructions:

1. Cook lentils in 1 1/2 C Water. Bring to a rolling boil. Once boiled, simmer for 25 minutes until the lentils are fully cooked.
2. In a separate pot, cook the quinoa in 2 C Water. Bring to a rolling boil. Once boiled, simmer for 15 minutes until the quinoa is fully cooked.
3. Once the quinoa and lentils are fully cooked, mix them together. Add the juice of 1/2 a lemon juice, 1 t Cumin, and salt and pepper to taste. Set aside.
4. In a bowl, mix together all of the ingredients for the tomato-cucumber salad. Set aside.
5. In a small bowl, whisk together all of the ingredients for the dressing. Set aside.
6. Prepare your bowls! Start with a layer of a handful of mixed greens. Top it with a scoop of the lemony quinoa and lentils, a scoop of the tomato-cucumber salad, a couple of falafels, a Tablespoon of hummus, and some sliced radishes. Drizzle some creamy tahini dressing over the top.

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.

-Parsley relieves bloating, helps reduce bad breath, is a good source of bone-protecting vitamin K, helps balance hormones, and contains immune-boosting Vitamin C.

-Cilantro rids the body of heavy metals, lowers anxiety, improves sleep, lowers blood sugar levels, prevents urinary tract infections, protects against food poisoning. and supports a healthy menstrual function.

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

 

 

 

Fruity & Fresh Thai Summer Salad

This salad is inspired by the tasty flavors of Thai cuisine. The fresh mango and pineapple make this dish refreshing and juicy. Enjoy this salad as a perfect light dinner for a warm summer’s night.

Preparation + Cook Time: 40 minutes

Makes about 6-7 servings

Salad Ingredients:

• 1 C Uncooked Quinoa
• 3 C Red Cabbage, shredded
• 3 C Chinese Cabbage, shredded
• 1 C Carrots, shredded
• 1 can of Organic Corn
• 1 C Fresh Diced Pineapple
• 1 C Fresh Diced Mango
• 1/3 C Roasted Cashews, chopped
• 2 tsp Finely Grated Lemongrass
• 1/4 C Fresh Cilantro, chopped
• 1/2 C Fresh Basil Leaves, chopped
• 1/2 C Mint Leaves, chopped
• 2 Green Onions, chopped

Dressing Ingredients:

• 3 T Olive Oil
• 3 T Apple Cider Vinegar
• 2 T Tamari or Soy Sauce
• 2 T Honey
• 2 t Fresh Ginger, grated
• 1 T Orange Juice
• 1/4 t Black Pepper
• 1/4 t Galic, minced

Instructions:

1. Cook the 1 C of quinoa in 2 C of water. Bring to a boil. Turn to a simmer for about 15 minutes until the quinoa is cooked. Let it cool and set aside.
2. In a large bowl, combine all of the “salad ingredients” and stir until evenly mixed.
3. In a separate container, mix all of the “dressing ingredients” with a whisk. Pour the dressing over the salad ingredients and mix evenly with a wooden spoon. Serve up!

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.

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

-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

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

 

 

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

 

 

Creamy Avocado Pesto Salad

I love pesto, so combining a leafy green salad with savory pesto dressing is a no-brainer for me. This salad is packed with the flavors of fresh herbs and lemony goodness. The avocado is loaded with nourishing healthy fats and creates a creaminess to this salad. Enjoy!

Preparation + Cook Time: 30 minutes

Makes about 5-6 servings

For the Pesto Dressing

Ingredients:

• 1 C Packed Fresh Basil
• 2 T Fresh Lemon Juice
• 1/4 C Pine Nuts
• 1/3 C Raw Cashews
• 1/4 C Olive Oil
• 1/4 t Minced Garlic
• 1 T Water
• Dash of Salt & Pepper
• 1 T Nutritional Yeast

Instructions:

1. Put all of the ingredients for the pesto dressing into a food processor or blender and mix until smooth. Scoop into a bowl and set aside. 

For the Salad

Ingredients:

• 2 Avocados
• 2 T Fresh Lemon Juice
• Dash of Salt & Pepper
• 1 15 oz can of Chickpeas
• 1/2 a Cucumber, chopped
• 1/4 C Green Onion, chopped
• 1/4 C Fresh Cilantro, chopped
• 6 C  Spring Greens Mix or Arugula
• 1/4 C Cashews, chopped 

Instructions:

1. Cut the avocados into small cubes. Put them into a large salad bowl.
2. Add the lemon juice to the avocados and mix until the avocados are evenly coated. Add a dash of Salt & Pepper. 
3. Drain the chickpeas. Add to the bowl of avocado. Stir to combine. Now, add the cucumber, green onions, and cilantro. Stir again to combine.
4. Add the spring greens. Toss the salad and add the pesto dressing. (You may not need to add all of the pesto if you don’t want as much dressing). Add more salt and pepper to taste.
5. Top with the chopped cashews and serve.

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.

-Basil contains disease fighting antioxidants, helps lower inflammation in the body, reduces stress, fights depression and anxiety, supports the liver, and promotes cardiovascular health.

-Salad greens or arugula protects eye health, improves heart health, helps maintain strong bones, improves digestion, helps prevent diabetes, and reduces skin inflammation.

-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.draxe.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

 

 

Sweet & Creamy Carrot Pudding

Carrot Pudding?! I know… it sounds crazy to use a vegetable as the main ingredient of a dessert. But it really isn’t. Think of pumpkin pie. This is the same concept. In fact, my creamy carrot pudding tastes very similar to pumpkin pie. This is delicious. Give it a try! Enjoy.

Preparation + Cook Time: 60 minutes

This recipe makes about 2 C of pudding.

Ingredients:

• 7 Organic Medium-Sized Carrots*
• 1/2 C Maple Syrup
• 1 T Melted Coconut Oil
• 1/4 C Almond Milk
• 3/4 t Allspice
• 1/2 t Cinnamon
• 1/4 t Nutmeg
• 1 t Organic Vanilla Extract

Instructions:

1. Rinse, peel, and chop the carrots into small pieces.
2. Place the carrots into a pot of water. Cover and turn onto a boil. Once the water is boiling, turn down to a simmer. Cook the carrots until they are soft.
3. Drain the water from the pot. Place the carrots into a bowl and put them in the fridge for approximately 20 minutes until they are completely cooled.
4. Put the carrots in a blender and blend until smooth and creamy. Add all the rest of the ingredients to the blender and combine until everything is evenly mixed in.
5. Store the pudding in the fridge. When you are ready to serve, spoon the pudding into bowls. I would recommend topping the pudding with non-dairy cream and some pecans or pumpkin seeds.

*If you use regular non-organic carrots, they are usually much larger so you will only need about 5 carrots instead of 7.

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.

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