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

 

Homemade Tropical Fruit & Nut Mix

Fruit and Nut Mix is one of my favorite protein-filled snacks. This tropical mix is the perfect mixture of subtle sweetness and salty crunch to satisfy your healthy snack cravings. Enjoy!

Preparation + Cook Time: About 35 minutes

Ingredients:

• 2 C Raw Cashews
• 1 C Raw Pistachios
• 1 T Melted Coconut Oil
• 2 T Honey or Maple Syrup
• 1/3 C Unsweetened Shredded Coconut
• 1/4 t Salt
• 1 T Chia Seeds
• 1 C Dried Mango, roughly chopped
• 1/2 C White Dried Mulberries
• 1 C Unsweetened Banana Chips, roughly chopped

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Put the cashews and pistachios in mixing bowl. Mix in the melted coconut oil, honey/maple syrup, shredded coconut, salt, and chia seeds. Stir to combine.
3. Transfer the mixture to a lined baking tray. Bake for 5 minutes. Take the tray out and shake so that the mixture moves around. Put the tray back in the oven and bake an additional 6-7. minutes. The nuts should be golden. Let it cool for 20 minutes.
4. Once it has cooled, transfer to a large bowl. Mix in the dried mango, mulberries, and banana chips. Stir to combine.
5. Transfer your finished fruit and nut mix into a mason jar.

Benefits of this recipe:

-Dried mango can soothe inflammation in the skin, aids in digestion due to the fiber it contains, improves bone density, and boosts body circulation. However, dried mango is high in natural sugars, so enjoy in moderation.

-Dried mulberries are rich in antioxidants, boosts immune system, improves digestive health, boosts heart health and metabolism, and reduces bad cholesterol.

-Pistachios boost immunity, control diabetes, aids in digestion, aids in wound healing, and reduces risk of heart attacks and strokes.

-Cashews protect bone health and promote heart health. They also contain many important proteins and minerals such as calcium, magnesium, iron, zinc, and B vitamins.

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

 

 

Banana-Coconut Cookies (Vegan & Gluten Free)

Bananas and coconut are two of my favorite foods to make treats with! These tasty banana-coconut cookies are baked with super healthy and nutritious ingredients. They are soft and slightly cake-like, similar to a muffin top texture. I actually will eat these for breakfast or for a healthy snack. Enjoy!

Makes about 13 cookies

Ingredients:

• 2 Ripe Bananas
• 10 Pitted Medjool Dates
• 1 T Chia Seeds
• 3 T Melted Coconut Oil
• 1/2 C Cashew Butter (unsweetened)
• 2 t Vanilla Extract
• 1 C Coconut Flour
• 3/4 C Unsweetened Shredded Coconut (plus a few extra tablespoons for garnish)
• 1 t Cinnamon
• 1 t Baking Powder
• 1/2 t Salt

Instructions:

1. Put the 10 dates in a small bowl. Cover with water for 20 minutes until they are softened. Drain the water from the bowl. Set the dates aside.
2. Preheat the oven to 350 Degrees Fahrenheit.
3. In another small bowl, mix the 1 T of chia seeds with 2.5 T of water and let it sit for 5 minutes until it becomes a gel-like substance. Set aside.
4. In a blender or food processor, blend the dates with the 2 bananas, 3 T of melted coconut oil, and 1/2 C of cashew butter until it is smooth and creamy. Transfer the mixture to a mixing bowl.
5. Add the 2 t of vanilla extract and the chia gel. Mix with an electric hand beater.
6. Now add the dry ingredients: 1 C coconut flour, 3/4 C Shredded Coconut, 1 t of cinnamon, 1 t of baking powder, and 1/2 t salt. Mix with the beater until a smooth dough is formed.
7. Line a baking tray with parchment paper. Take a scoop of the dough and roll it into a cookie shape. My scoops are about 2 tablespoons in size. Line the cookies on the baking tray. Continue doing this until all the dough is used. Sprinkle each cookie with shredded coconut. 
8. Put the baking tray in the oven and bake for 30-32 minutes. The cookies should be golden on the outside and soft on the inside when they are ready.

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.

-Dates have high levels of soluble fiber which optimizes digestion. They also decrease cholesterol, boost energy, and boost bone health.

-Shredded Coconut and Coconut Flour contain a good source of iron, zinc, protein, and fiber.

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

Veggie-Packed Chickpea Stew

Making a delicious stew is a great way to combine a bunch of vitamin-packed vegetables into a healthy meal. This veggie-packed chickpea stew is hearty, filling, and simple to make. I would recommend serving this dish with basmati rice. Enjoy!

Preparation + Cook Time: Approximately 60 minutes

Makes about 7-8 servings

Ingredients:

• 2 T of Olive Oil
• 1/2 of a White Onion, diced
• 1/2 t of Minced Garlic
• 1 Red Bell Pepper, chopped
• 1 Zucchini Squash, chopped
• 3 Large Carrots, chopped
• 1 Head of Cauliflower, chopped
• 15 oz of Canned Corn, drained
• 30 oz Chickpeas (This is equal to 2 cans), drained
• 1 14.5 oz of Canned Roma Tomatoes
• 1/4 C of Tomato Paste
• 1/4 C of Fresh Basil, chopped
• 1/4 C of Fresh Parsley, chopped
• 1/2 t of Dried Oregano, chopped
• 2 C of Vegetable Broth
• 2 Bay Leaves
• 1 C of Spinach, chopped
  

  Instructions:

  1. Once all of the veggies are chopped, turn a large pot on high heat. Add 2 T of olive oil. Sauté the onion and garlic. When they are cooked and browned, add the red pepper, carrots, zucchini squash, and cauliflower. Sauté for about 10 minutes. Turn the pot to a simmer.

  2. Add the corn and chickpeas to the pot. Stir to evenly combine.

  3. Add the canned tomatoes (including its juice) to the pot and the tomato paste. Stir to combine. Season with salt and pepper to taste.

  4. Add the basil, parsley, oregano, and bay leaves to the pot and stir.

  5. Add the vegetable broth and stir. Cover the pot and simmer for 20 minutes. After the 20 minutes, all of the vegetables should be nice and tender.

  6. Add the spinach and stir. Let the spinach wilt for about 2 minutes.

  7. Serve up!

  

  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.

  -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.

  -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.

  -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.healthline.com and http://www.draxe.com

   

   

Curry Spiced Quinoa with Roasted Cauliflower

I love anything with a curry flavor…and this dish definitely has that! This is a satisfying dish packed with the rich flavors of curried quinoa, garam masala-spiced cauliflower, and fresh vegetables and herbs. A bowl of this dish makes a great lunch or a delicious dinner side dish. Enjoy!

Preparation + Cook Time: 75 minutes

Makes about 5-6 servings

Ingredients:

• 1/2 C Green Lentils (uncooked)
• 1 Head of Cauliflower
• 3 T Olive Oil (divided)
• 2 t Garam Masala
• Dash of Salt and Pepper
• 1/2 Yellow Onion, diced
• 1/4 t Minced Garlic
• 1 Red Bell Pepper, chopped
• 1 t Coriander Powder
• 2 t Curry Powder
• 1 C Uncooked Quinoa
• 1 C Canned Coconut Milk
• 1 C Water
• 1/2 C Fresh Cilantro, chopped
• Juice of 1/2 a Lime
• 1/4 C Chopped Cashews

Instructions:

1. Preheat oven to 400 degrees F.
2. Chop the cauliflower into small, bite-sized peices. Line a baking sheet with aluminum foil. Transfer the chopped cauliflower onto the baking sheet. Drizzle with 2 T olive oil, 2 t garam masala, and a dash of salt and pepper. Stir evenly so everything is combined. Bake for 30 minutes.
3. In a medium sized pot, combine the lentils with 1.5 C of water. Bring to a boil. Once boiled, turn to a simmer for 25 minutes until cooked. Set aside.
4. In another medium sized pot, combine 1 C of uncooked quinoa with 1 C canned coconut milk and 1 C of water. Bring to a boil. Simmer for 15-20 minutes until cooked.
5. Heat a skillet on medium. Saute the diced onion in 1 T Olive Oil. Add the garlic and chopped red pepper and cook until browned.
6. Stir in the 1 t coriander powder, 2 t curry powder, and salt and pepper to taste.
7. Now, add the roasted cauliflower, quinoa, and lentils into the skillet. Stir to combine. Add the 1/2 C fresh chopped cilantro, juice of 1/2 a lime, and the 1/4 C chopped cashews. Stir everything and heat for 5 minutes to cook all of the flavors together. 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.

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

-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

 

No-Bake Vegan Carrot Cake Oatmeal Bars

Recently I have been obsessed with making healthy treats with a sneaky ingredient: CARROTS! If you haven’t already checked out my Sweet & Creamy Carrot Pudding recipe, you must try it. Adding carrots to your healthy treats is great because you are getting so many extra health benefits, yet it does not taste like you are eating vegetables. Today I am sharing with you my easy, no-bake, vegan carrot cake oatmeal bars. These are good as a delicious breakfast or snack. I like to add a dollop of coconut yogurt on top of mine. Enjoy!

Preparation + Chill Time: 55 minutes

Makes about 9-10 servings

Ingredients:

• 5 Pitted Medjool Dates
• 2 T Melted Coconut Oil
• 1 lb Carrots (peeled)
• 1/3 C Almond Butter
• 6 T Maple Syrup or Honey
• 2 t Vanilla Extract
• 3 t Cinnamon
• 2 t Allspice
• 2 t Ginger Powder
• 1 T Ground Flax Seed
• 1 T Orange Juice
• Dash of Salt
• 1 1/4 C Pecans (divided)
• 2 C Oats

Instructions:

1. Put all of the ingredients in a food processor or blender except the pecans and oats. Take 1 C of the Pecans and add to the blender, leaving 1/4 C aside. Blend the ingredients until the mixture is completely smooth.
2. Transfer the blended mixture to a large bowl. Add the 2 C of Oats. Mix with a large wooden spoon until evenly incorporated.
3. Chop the remaining 1/4 C of pecans into small pieces. Add to the large bowl and evenly mix into the batter.
4. Scoop the mixture from the bowl into a square 8″x8″ pan. Press down with a spatula until it is completely flat and evenly distributed. Place in the freezer for 30 minutes.
5. Remove from the freezer and cut into bars.
6. Store the bars in the fridge.

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.

-Dates have high levels of soluble fiber which optimizes digestion. They also decrease cholesterol, boost energy, and boost bone health.

-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

 

Sweet Potato Banana Bread Muffins (Gluten Free & Vegan!)

I came up with this recipe while making sweet potato brownies. I realized how great it is to use sweet potatoes as a healthier replacement for flour. I honestly think that these are some of the best muffins that I’ve ever made! They are gluten free, vegan, and refined sugar free. They are made with super clean ingredients, and taste very moist and flavorful. I like to eat these for breakfast, a snack, or even dessert. Enjoy!

Preparation + Cook Time: 60 minutes

Makes about 12 muffins

Ingredients:

• 1 Sweet Potato
• 1 T Chia Seeds
• 1 C Almond Butter
• 1 Ripe Banana
• 1 1/2 t Cinnamon
• 1/4 C Maple Syrup (or honey)
• 1 t Vanilla Extract
• 1/4 t Salt
• 1/4 C Coconut Flour
• 1 t Baking Powder
• 2 T Melted Coconut Oil
• Optional: Pecans and Pumpkin Seeds for topping the muffins

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Boil some water in a medium sized pot. Peel the sweet potato completely. Cut into small pieces. Once the water is boiled, add the sweet potatoes to the water. Turn to a simmer and cook for about 15 minutes until fully cooked. The potatoes should be very soft. Set aside to cool down. 
3. In a small bowl, mix the chia seeds with 2.5 T water. Let it sit for 5 minutes until it turns into a thick gel. 
4. Add the sweet potatoes, the chia seed gel, and the rest of the ingredients into a food processor. Blend until smooth. (If you don’t have a food processor, you could add the ingredients to an electric mixer)
5. Line muffin tins with paper liners. Scoop the batter into the muffin tins evenly. Optional: Add pecans or pumpkin seeds to the top of the muffins.
6. Bake in the oven for 25-30 minutes.
7. Let them cool for 10 minutes before enjoying. I recommend storing them in the fridge.

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

 

 

Curried Chickpea Salad on Toast

Smashed Chickpea salad on toast is so satisfying and scrumptious. It has a similar texture to tuna salad or chicken salad. The curry flavor added to this dish is savory and rich, but not spicy at all.  This is a great meal to enjoy for breakfast, lunch, OR dinner. Enjoy!

Preparation + Cook Time: 25 minutes

Makes about 7 servings

Ingredients:

• 2 15 oz Cans of Chickpeas, drained and rinsed
• 1/4 C Vegan Mayonnaise (Vegenaise)
• 2 t Curry Powder
• 1/4 C Chopped Red Onion
• 1 Clove of Garlic, Minced
• 1 Stalk of Celery, Chopped
• 1 Shredded Carrot
• Juice from 1/2 of a lemon
• 1/4 C Fresh Chopped Cilantro
• Dash of Salt + Pepper
• A few Slices of Bread (I used Northern Bakehouse “Delicious Vegan & Gluten Free Seeds and Grains Bread”)

Instructions:

1. Pour your drained/rinsed chickpeas into a large bowl. Mash them with a potato masher until completely mashed. Tip: I like to keep a few chickpea chunks in there for texture!
2. Stir in the Vegenaise.
3. Add the curry powder to the mixture. Make sure the curry is evenly incorporated into the chickpeas.
4. Add the red onion, garlic, celery, carrot, lemon juice, and cilantro. Add as much salt and pepper as needed. This completes your chickpea salad.
5. Toast the bread. Load the Chickpea salad on top of the toast. You may add any additional toppings that you like. I like to add radishes, sprouts, or avocado.

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.

-Celery helps lower cholesterol, lowers inflammation, treats high blood pressure, protects liver health, and helps digestion.

–Carrots are high in vitamins which are great for your eye sight, skin, and hair.

 

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

 

 

Mexicana Nourish Bowl

This is a tasty and savory bowl to make for dinner that everyone will love. The flavors are inspired by Tex-Mex style food, and are made with clean and healthy ingredients. Enjoy!

Preparation + Cook Time: 80 minutes

There are 4 main parts to this bowl that you will have to prepare: Spanish Quinoa, Lime Roasted Corn, Black Bean Fajitas, and Homemade Guacamole.

For the Spanish Quinoa:

Ingredients:

• 1 C Uncooked Quinoa
• 1 14.5 oz Can of Chopped Tomatoes
• 1 1/2 C Vegetable broth
• 1 T Olive Oil
• 1/2 of 1 Yellow or White Onion
• 2 Cloves of Garlic, Chopped
• 1 t Cumin
• Dash of Salt +Pepper

Instructions:

1. Heat the olive oil on medium heat in a large pot. Sauté the onions and garlic. Cook until golden brown.
2. Add all of the rest of the ingredients to the pot. Turn the pot up to a boil. Once it’s boiling, let the ingredients simmer. Cook for about 20 minutes until the quinoa is fully cooked. There should be no leftover liquid in the pot.
3. Season with more salt + pepper if needed. Set quinoa aside.

For the Lime Roasted Corn:

Ingredients:

• 4 Corn on the Cob
• 1 T Olive Oil
• Juice from 1/2 of a Lime
• Dash of Chili Powder
• Dash of Salt + Pepper

Instructions:

1. Preheat the oven to 400 Degrees Fahrenheit.
2. Remove the corn from the husks.
3. In a small bowl, combine the olive oil, lime juice, chili powder, and salt + pepper. Whisk with a fork to evenly mix all ingredients.
4. Place each corn on the cob on an individual piece of aluminum foil. Brush the corn with the lime-olive oil mixture. Wrap each corn on the cob in its piece of foil, and place into the oven rack. Cook for 40 minutes.
5. Remove from the oven and let it cool off for several minutes. Before your bowls are ready to serve, cut the corn off of the cobs with a serrated knife.

For the Black Bean Fajitas:

Ingredients:

• 1 Red Bell Pepper
• 1 T Olive Oil
• 2 14.5 Cans of Black Beans
• 1/2 C Mild Salsa or Pico de Gallo

Instructions:

1. Heat the olive oil on medium heat in a wok. Add the red bell pepper and sauté until cooked.
2. Drain and rinse the 2 cans of beans. Add to the wok.
3. Add the salsa to the wok as well. Stir all the ingredients together. Simmer for 10 minutes. Set aside.

For the Homemade Guacamole:

Ingredients:

• 2 Avocados
• 1/4 C Chopped Red Onion
• 1 Medium Tomato, Chopped
• 2 Cloves of Garlic, Chopped
• 1/3 C Chopped Cilantro
• Juice of 1/2 a Lime
• Dash of Chili Powder
• Dash of Salt + Pepper

Instructions:

1. In a bowl, mash the avocados until there are no large chunks.
2. Add all of the rest of the ingredients to the bowl. Stir until combined. Set aside.

Extra Toppings:

• 1 Lime, cut into slices
• 2 Green Onions, chopped
• 1/2 a Head of Iceberg Lettuce, chopped

Preparing your bowl:

I like to serve these Mexicana Nourish Bowls in pasta bowls, but you can also serve on a plate if you prefer. Give each bowl a large scoop of each item: Spanish Quinoa, Lime Roasted Corn, Black Bean Fajitas, and Homemade Guacamole. Add some chopped iceberg lettuce, green onions, and a lime for some extra flavor.

Benefits of this recipe:

-Black 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.

-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.

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

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