Protein-Packed Mediterranean Chopped Salad

This salad is so hearty and yet so light tasting. Often times I don’t want a salad for dinner or a main meal because, well, I just get so hungry I want something more filling. But, this salad does the trick! It’s loaded with protein and fiber. The avocado adds an extra kick to keep you full for a long time. Feel free to add in other veggies, adjust the quantities or sub other veggies for this dish. Also, I want to note, because I used avocado and hemp seeds in this dish, I used lemon juice as the dressing not only for its cleansing and alkalizing properties, but to keep fat content down. Enjoy!

INGREDIENTS: 

Serves 2-4 

1 medium sized head of romaine

1/2 head of bibb lettuce

3-4 radishes

1/2 c. shredded carrots

1 cucumber

1 avocado

1 orange bell pepper

1/2 c. chopped cherry or grape tomatoes

1 cup of cooked chickpeas (feel free to add more or omit)

1/3 c. hemp seeds

Juice of one lemon

1 teaspoon of dried oregano

Salt and pepper to taste

 

DIRECTIONS:

Finely chop each ingredients. Add to one large bowl, toss and enjoy!

 

 

 

Zoodles and Lentil-Marinara Sauce

Don’t be afraid of how many ingredients are in this dish, its a one-pot meal that’s full of veggies, protein and is super low in fat. I got the inspiration for this recipe from a recipe on Mastering Diabetes, but have played with it for a while to get it tasting just right. I’ve tweaked it with different veggies, flavors and spices. If there’s something you think it needs, give it a try!

I also think it’s important to note that if you don’t have one of the items (i.e. a spice used, fresh tomatoes, etc.) it’s no big deal, just skip it! All of the recipes I create are easily adjusted and leave room for you to play with them yourself. I’m someone who always manages to forget an ingredient at the grocery store so don’t panic if you’ve done the same.

On another note, I always use a tiny bit of white table sugar in tomato sauces. This helps to cut the acidity of tomatoes. But, if this is not something you want to use, you can uses coconut palm sugar for an alternative or skip it all together. it’s still taste great! I also have noticed when cooking tomatoes they often need a bit more salt than other foods so feel free to add a little extra. I love using Celtic sea salt for the high mineral content.

INGREDIENTS:

1 yellow onion, chopped

4 cloves of garlic, minced

1 red bell pepper, chopped

1 green bell pepper, chopped

1 head of broccoli, cut into florets

1 cup of white mushrooms, sliced

1-5 oz. package of spinach

1 cup of Roma tomatoes, chopped

1 bunch of fresh basil, chopped

1 cup of red lentils

1 cup of marinara sauce (any brand/jar will do)

3 c. water

1 T. sugar

1/2 t. red pepper flakes

1 T. Italian seasonings (dried spice blend)

1 t. Celtic sea salt (more if needed)

2 Packages of zucchini noodles or 6 zucchini, spiralized

DIRECTIONS:

In a large pot add a splash of olive oil, onion and garlic. Saute until translucent over low to medium heat. Add in the bell peppers and broccoli, saute for 5 more minutes. Ddd mushrooms, tomatoes, Italian seasoning, red pepper flakes and salt. Stir and allow it to saute for another three minutes.

Meanwhile, measure one cup of red lentils and place them in a strainer. Run water over the lentils until the water runs clear. The lentils have a film on them and if not rinsed off, they often don’t cook correctly (kind of like quinoa!). Add lentils to the pot along with sugar, marinara sauce and water. Bring all ingredients to a boil and then to a gentle simmer. Place the pot’s lid on leaving a small crack for air to escape. Allow the mixture to simmer for 30-40 minutes stirring every 10 minutes or so.

When almost done cooking (about 10 minutes left), add the basil and spinach to the pot. Cook for another 5-10 minutes and then turn off the heat and remove the lid to cool the sauce.

Bring another pot of water to a boil and add the zucchini noodles. Cook for 3-4 minutes then strain. Plate the zucchini noodles and cover with a hefty helping of the tomato sauce. Serve immediately and enjoy!

 

Breakfast Hash with “Sausage”

This breakfast hash is is simple as it gets. It’s also super filling thanks to the fiber in the veggies and the protein in the vegan sausage. If you’re extra hungry feel free to add avocado slices for some extra calories and fat. For the sausage, I used one from Beyond Meat. It’s a spicy Italian flavor, 100% free of any animal products, and uses a pea protein (which I prefer to a soy base). Each sausage has a whopping 16 grams of protein!

As with most of my dishes, feel free to put your own spin on this and add in any veggies you have lying around. I often like to include spinach or even tomato slices on top.

INGREDIENTS:

Serves: 2-3

1 Package of meat-free sausage (Beyond meat featured above)

1/2 yellow onion, chopped

2 small sweet potatoes, peeled and chopped into cubes

2 cups of chopped brussel sprouts

1 cup of broccoli florets (optional)

1- 5 oz. box of spinach (optional)

Sliced avocado for topping (optional)

DIRECTIONS:

In a medium skillet drizzle a bit of olive oil and sauce yellow onion. Once translucent, add in sweet potatoes, salt and pepper. Sauce for another 3-4 minutes, add in brussel sprouts and any other veggies you’re including (suggested: broccoli, spinach).  Sauce for another 5-6 minutes until the sweet potatoes are tender, mixing the veggies a few times.

Meanwhile, in a separate pan, add a splash of olive oil and cook the sausage according to directions on the package.

Add the cooked veggie hash into a bowl or on to a plate and top with the sausage. Feel free to add in avocado slices, tomato slices or any other toppings you’d like. Enjoy!

Raspberry Vanilla Blood Sugar Balancing Smoothie

I have this smoothie at least a few times each week. It’s very simple but LOADED with antioxidants . On top of using berries and a green grasses powder, I include Amla Berry powder (75x the antioxidant power of goji berries!) into the smoothie. This berry, also called the Indian Gooseberry, has been shown in studies to help lower blood sugar levels, reduce cholesterol and have a powerful anti-inflammatory effect on the body. I could go on and on about this amazing (and very common!) superfood, but to learn more, check out this article. It’s full of fascinating information and studies!

*I am not a qualified physician, medical doctor, or healthcare practitioner of any kind. Always consult your doctor or healthcare physician first before trying any new healthcare regimen, diet or product.

INGREDIENTS (1 serving):

1 banana

1/2 c. raspberries

1 scoop of Amazing Grass Green Superfood

1 scoop (about 1/4 t.) Amla berry powder

1 scoop of vanilla plant-based protein powder

1 c. unsweetened coconut milk

1/4 c. water

 

DIRECTIONS:

Blend ingredients, and enjoy!

Eat Your Veggies Bowl with “Cheese” Sauce

This bowl is another quick go-to I love to make for a weeknight meal. You can play around with other veggies you may want to add in. Any veggies will taste great with the “cheese” sauce. I want to point out the sauce is the same sauce I use for the Fettuccine Alfredo recipe (listed below on “posts” page). I like to make Fettuccine one night and save the leftovers for this dish the next night to avoid any waste. I have also used this sauce with tortilla chips (coconut flour-based) as a nacho “cheese”. This dish is fairly low-fat, with the only fat content coming from the cashews in the cheese and a bit of olive oil for the kale. It’s also high in protein thanks to the garbanzo beans.  Let me know how you like the dish!

INGREDIENTS:

For the bowl:

1 head of dinosaur kale

1- 15 oz. can of garbanzo beans

1 head of broccoli

3 cups of potatoes, chopped and peeled

1/2 t. Red Pepper flakes

2 cloves of garlic, minced

Olive oil

Salt and pepper to taste

FOR THE “CHEESE” SAUCE:

3 medium Yukon gold potatoes, peeled and chopped

1 small yellow onion (or 1/2 of a large), chopped

3/4 c. baby carrots chopped in half

4 cloves of garlic

3/4 c. cashews

1/2 c. water veggies are boiled in

1 T. nutritional yeast

1/4 t. Turmeric

Salt to taste

DIRECTIONS FOR THE BOWL:

In a large pot, boil broccoli and strain once soft reserving boiling water for potatoes. Boil the potatoes until soft the strain and set aside. Meanwhile, thinly chop the dinosaur kale into strips. In a pan, saute the garlic with olive oil and red pepper flakes until the garlic is translucent. Add in the kale and garbanzo beans. Continue to saute for about 5-7 minutes until the kale has wilted and everything has warmed up.

FOR THE “CHEESE” SAUCE:

Boil water in a  large pot, and add  potatoes, onion, carrots and garlic until all veggies are soft. Once soft, strain vegetable and reserve 1/2 cup of the water they were boiled in. Add all veggies, cashews and water to a Vitamix of high speed blender. Blend until smooth and creamy. (This can be made ahead of time or even the day before and re-heated).

Transfer broccoli, potatoes and kale saute on to a plate or bowl of choice. Drizzle with “cheese” sauce and enjoy!

 

 

Sweet and Simple Berry Bowl

This simple and sweet bowl is loaded with antioxidants, healthy fats, Omegas and fiber. The honey in it is a powerful antiviral, anti-bacterial and if your honey is local, eating a small amount each day has been shown to help with allergies. I love this for a snack, dessert or even a breakfast bowl (I add in a lot more berries if using this as a meal).

*Fun Fact- Technically honey can’t be considered “organic” since bees collect their pollen from all over and not just in a contained, certified organic area. There’s no way of knowing where exactly they’ve gathered their pollen.

INGREDIENTS:

1/2 C. sliced strawberries, or berries of choice

1/4 c. coconut yogurt (I use COYO-it’s super thick and creamy!)

1 t. chia seeds

Drizzle of local honey

 

DIRECTIONS:

Place all ingredients in a bowl. Drizzle with honey and enjoy each delicious bite!

 

 

Super Simple Go-To Salad

Don’t get me wrong, I loveeeee my veggies, but I’m not a huge salad lover. I always feel like I need something a little more filling than salad but still try and find ways to get myself to eat my greens. this salad is SO simple and SO tasty. The lime juice as a dressing adds so much flavor and is completely fat-free. The hemp seeds and avocado help give the salad a “creamy” texture so you don’t feel like you’re missing out on cheese or dairy. This is great served as either a side salad, or feel free to add in extra avocado to eat it as a meal.

INGREDIENTS:

2 heads of romaine, chopped into thin shreds

1 Tomato, chopped

1/2 cucumber, peeled and sliced

1/2 avocado, diced

1 T. hemp seeds

Juice from 1/2 a lime

Coarse sea salt to taste

Black pepper to taste

 

Directions: Cut up all the vegetables and add to a bowl. Sprinkle the salad with hemp seeds (can add more if you want an even creamier texture). Squeeze 1/2 of a lime over the salad and add coarse sea salt and pepper to taste. Toss and enjoy!

Hearty Lentil Veggie Stew

This hearty soup is packed with plant-based vitamins, fiber and protein. It’s a quick, one-pot dish that you can even freeze to eat at a later date. The simple flavors are so delicious! I used an instant pot to make this one, but you can always make it in a regular pot on the stove. You can add in any other veggies you want or substitute depending what’s in your fridge. I’m not too precise with amounts of veggies in this recipes because the more the merrier. Get creative or use up leftovers and it will taste just as good!

Serves: 4-6

INGREDIENTS:

1 Yellow onion, chopped

3 cloves of garlic, chopped

2 large carrots, chopped

2 stalks of celery, chopped

2 heads of broccoli, chopped into florets

1/2 a small head of red cabbage

3/4 c. cherry tomatoes, cut in half

1 c. green lentils, rinsed

2 t. dried rosemary

1 t. salt

Black pepper to taste

4 c. vegetable broth

2 1/2 c. water

 

DIRECTIONS FOR A STOVE-TOP POT:

In a pot, add a splash of olive oil, onion and garlic. Saute until onions are clear. Add in carrots and celery, saute another 3-4 minutes. Add in broccoli, cabbage salt, pepper and rosemary. Saute 3-4 more minutes. Meanwhile, rinse lentils under the faucet and add lentils to the pot. Add in tomatoes, vegetable broth and water. Bring to a boil then to a simmer. Place a lid on the pot, tilted to let some air in and out. Simmer for 30-35 minutes until vegetables are tender and lentils are soft. Enjoy!

IN AN INSTANT POT:

Use the saute setting and add a splash of olive oil, onion and garlic to the pot. Saute for 3-4 minutes, until the onion is clear. Add in all other ingredients. Secure the lid and use the “chili” button to cook the stew. Once complete, release the steam through the pressure release valve. Take off the lid and enjoy!

 

 

 

Fettucine “Alfredo”

This dairy-free pasta is a hearty, and super fast (seriously, it took 30 minutes) meal that is loaded with protein. You can use any shape of noodle, or any type, I prefer red lentil spaghetti as it gives some extra protein, fiber and is gluten-free.

Serves: 4

INGREDIENTS:

3 medium Yukon gold potatoes, peeled and chopped

1 small yellow onion (or 1/2 of a large), chopped

3/4 c. baby carrots chopped in half

4 cloves of garlic

3/4 c. cashews

1/2 c. water veggies are boiled in

1/4 t. Turmeric

1 T. nutritional yeast

Salt to taste

1 box of pasta of choice (I use red lentil spaghetti)

 

DIRECTIONS: Boil water in a  large pot, and add  potatoes, onion, carrots and garlic until all veggies are soft. Once soft, strain vegetable and reserve 1/2 cup of the water they were boiled in. Add all veggies, cashews and water to a Vitamix of high speed blender. Blend until smooth and creamy.

Boil spaghetti noodles, or noodles of choice in a separate pot based on instructions on box. Strain and place in a serving bowl. Add the “cheese” mixture to noodles until thick coating is distributed evenly. Serve, and enjoy!