This soup is delicious! Beets provide a ton of nutrition, and they aren't the only superfood in this soup! It also contains maca and turmeric. What an amazing way to consume these superfoods!
Adding pumpkin to one of America's favorite desserts allows it the honor to have its own special day.
Overnight pumpkin chia pudding embraces pumpkin’s glory without sending yourself into a sugar coma and is healthy enough to eat for breakfast.
Following a vegan diet is beneficial in so many ways! According to the Academy of Nutrition and Dietetics, people who eat a vegan diet have lower rates of cancer, lower cholesterol and blood pressure levels and fewer instances of obesity.
The health benefits of eating vegan are wonderful, amazing and fantastic! BUT, in all reality, planning meals for a long vegan camping trip may have its challenges. If you have access to a grill or fire pit, you can make pretty much anything you would at home on a stove. If all you have is a cooler, your options will need to require minimal refrigeration.
First, food safety and avoiding food poisoning is top priority! If you don't have refrigeration, definitely pack enough ice to keep perishable foods cold. Bacteria grow most rapidly in the range of temperatures between 40 °F and 140 °F, doubling in number in as little as 20 minutes! This is called the "danger zone," so keep cold foods cold and hot foods hot.
Second, you need enough energy to get you through the camping trip, and possibly a hike or two and some swimming. In fact, these Post-Workout Vegan Foods will improve muscle recovery to ensure a good camping vacation.
Here are some tips to keep your camping trip energized and plant-strong!
FRUITS AND VEGETABLES
I recommend eating the most perishable items first.
I hope this helps get the wheels turning, and you have a fantastic camping trip!
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
Want a delicious way to sneek veggies into your kiddos diet? With this recipe, create a beautiful red- or orange-colored frosting your kids will say is delicious, but will never know it's healthy!
BEET BENEFITS
Mix 1 cup plain Greek yogurt with ½ cup steamed and pureed beets (for pink frosting) or sweet potatoes (orange). Add more veggies for firmer frosting, or more yogurt for thinner. Stir in ¼ cup powdered sugar for sweetness, plus a splash of vanilla extract— and/or swirl in lots of melted dark chocolate.
Recipe courtesy of Dr. Oz The Good Life
A chocolat-ey something is a must at any super bowl party. These death by chocolate blender brownies are extra rich, dark and fudgy, and sweetened with only fruit and honey + the cacao adds a dose of antioxidants.
Not only are they dangerously delicious, they’re super easy to make. Throw everything in the blender, pour it in a pan, and bake!
Ingredients
1 cup mashed banana (about 2)
2 eggs
2 teaspoon vanilla extract
2 tablespoons coconut milk
½ cup dairy-free chocolate chips (any type)
1 cup cacao powder
¼ cup honey
½ teaspoon baking soda
Instructions
1. Preheat oven to 355 and grease a 9x9 inch baking dish.
2. Place everything in blender except baking soda and puree until smooth.
3. Pulse in baking soda to add a little at a time and spread batter into prepared dish.
4. Bake for 25-30 minutes, or until knife comes out clean.
5. Let cool and let the indulging begin…
Recipe courtesy of Delicious Obsessions
Place this chili cheese dip on the Super Bowl appetizer table and it will get devoured, and I promise, NOBODY will know it doesn't contain cheese! In fact, with heart-healthy cashews and nutrient-packed bell pepper as the base of this dip, it's completely guilt-free.
Ingredients
Serves: ~6 cups
1½ cups cashews, soaked for at least an 1 hour, drained
1 orange bell pepper, roughly chopped
1 cup unsweetened dairy-free milk (I used almond)
2 tsp. chili powder
¼ cup nutritional yeast
¼ cup minced onion
2 tbsp. taco seasoning
2 15 oz. cans, black beans, rinsed and drained
12 oz. fresh salsa
Optional garnishes: cilantro, sliced green onions.
Instructions
1. Drain and rinse the soaked cashews.
2. Place the cashews, orange bell pepper, milk, chili powder, and nutritional yeast in a high powered blender. Puree until thick and creamy, about 3-4 minutes.
3. In a large saucepan, add the minced onion, taco seasoning, black beans and fresh salsa over medium heat. Stir constantly until heated through, about 7-8 minutes.
4. Add in the cheese sauce and stir to combine.
5. Season to taste with salt/pepper if needed.
6. Garnish as desired and serve with chips and fresh veggies.
Notes
This recipe makes a lot but it's the perfect amount for your Super Bowl party.
Recipe courtesy of delish knowledge
This creamy and satisfying beet soup is not only beautiful, but the red-violet color of beets comes from a unique and highly valuable antioxidant called betacyanins. They're widely studied for their ability to support healthy detoxification and manage inflammation response. Beets also contain potassium, vitamin C and iron. A recent study in the Journal of Applied Physiology showed beet juice consumption increased stamina and exercise tolerance.
Beets aren't the only superfood in this soup! It also contains maca and turmeric. What an amazing way to consume these superfoods!
Cumin Beet Soup
Serves 4
1 lb beets (about 3 to 4 medium), trimmed and scrubbed
1 tbsp beet powder (TRY: Synergy Company Beet Juice Powder)
1 tbsp coconut oil
½ tsp cumin seeds
2 cloves garlic, minced
1 large yellow onion, diced
1 tbsp maca powder
½ tsp ground turmeric
¼ tsp chile powder
½ tsp sea salt
1 13.5-oz BPA-free can full-fat coconut milk, divided
2 tsp dulse flakes
1 tbsp fresh lemon juice
Ground sumac, for garnish, optional
Beet sprouts, for garnish, optional
Instructions:
1. Preheat oven to 375oF. Wrap beets individually in foil, then place on a baking sheet. Roast for 60 to 90 minutes, or until very soft. Remove beets from oven and let rest until they are cool enough to handle. Peel away and discard beet skins; dice beets. Set aside.
2. In a medium saucepan over medium, warm coconut oil. Add cumin seeds and lightly toast until fragrant, about 1 minutes. Add garlic and onion and cook, stirring occasionally, until softened, about 3 to 4 minutes. Add beet powder, maca, turmeric, chile powder, salt and 2 cups water. Bring to a boil, then reduce heat to low and simmer for 15 minutes.
3. To saucepan, stir in 1½ cups coconut milk and simmer for 1 minute to warm. To a blender, transfer soup and add dulse flakes and lemon juice. Puree until smooth –be sure to blend very thoroughly for an even silky texture. Serve warm and drizzle with remaining coconut milk. If using, add a sprinkle of sumac and beet sprouts for garnish.
Enjoy!
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Live Superfoods
Recipe courtesy of Julie Morris and cleaneating.com
These fragrant Chai-Spiced muffins taste as good as they smell and are a treat anytime. For an afternoon pick-me-up, enjoy them with a cup of hot coffee or tea, or even some chai. Make them vegan using a vanilla-flavored coconut, almond, or hemp yogurt and almond milk.
Makes 1 dozen muffins
Ingredients
2 cups gluten-free almond flour
¼ cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
¾ teaspoon ground cinnamon
½ teaspoon ground coriander
½ teaspoon ground ginger
½ teaspoon ground allspice
½ teaspoon ground cloves
¼ teaspoon salt
1/8 teaspoon ground black pepper
½ cup vegan vanilla yogurt
½ cup plain or vanilla almond milk
¼ cup pure maple syrup
3 tablespoons coconut oil
1½ teaspoons pure vanilla extract
the Process
1. Preheat the oven to 400oF. Lightly oil a 12-cup muffin tin or line with paper liners and set aside.
2. In a large bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, coriander, ginger, allspice, cloves, salt, and pepper.
3. In a medium bowl, combine the yogurt, almond milk, maple syrup, oil, and vanilla, stirring to blend. Add the wet ingredients to the dry ingredients, stirring to incorporate well. Do not overmix.
4. Spoon the batter into the prepared muffin tin (the batter will be thick). Bake until golden brown and a toothpick inserted into the center of a muffin comes out clean, about 15-20 minutes.
5. Let cool for 10 minutes on a wire rack. Serve warm. If not using right away, cool the muffins and store at room temperature in an airtight container for up to 12 hours. These muffins taste best if eaten on the same day they are made.
Add this Butterscotch Banana Parfait to your "must make" list! It takes some work, but it's SO worth the effort! First, roast the sweet homemade granola, then blend up the creamy pudding, then simmer the delicious butterscotch banana topping.
The recipe serves 8, is vegetarian and can easily be made vegan.
FOR THE GRANOLA:
1 cup rolled oats
¼ cup all-purpose flour
¼ teaspoon salt
2 tablespoons almond butter
2 tablespoons melted coconut oil
2 tablespoons maple syrup
½ teaspoon vanilla
1/3 cup mini vegan chocolate chips or cacao nibs
FOR THE ALMOND BUTTER PUDDING:
1 (1-ounce) package soft silken tofu
¾ cup almond butter
½ cup powdered sugar
¼ cup maple syrup
½ teaspoon vanilla
1/8 teaspoon salt
FOR THE BUTTERSCOTCH BANANAS:
4 bananas, peeled and sliced
1 tablespoon lemon juice
½ cup sugar
2 tablespoons non-dairy milk
1 tablespoon vegan butter
1/8 teaspoon salt
½ teaspoon vanilla
Instructions
1. For the granola, preheat oven to 350 degrees and line a baking sheet with parchment paper or Silpat. In a small bowl, mix oats, flour, and salt. In another small bowl, mix almond butter, coconut oil, maple syrup, and vanilla. Add wet ingredients to dry ingredients and stir until smooth.
2. Spread granola in a solid rectangle onto baking sheet so it bakes as one piece. Bake for 8 minutes, remove from oven, toss gently, then reform rectangle, Sprinkle with chocolate chips, and bake for another 8 minutes. Remove from oven and allow to cool completely before breaking into pieces.
3. For the almond butter pudding, into a blender, place all ingredients and blend until smooth. Refrigerate until ready to serve.
4. For the butterscotch bananas, in a small bowl, add bananas and lemon juice. Toss gently then set aside. In a small saucepan over medium heat, add sugar, milk, butter, and salt, and cook until sugar is dissolved and mixture is bubbly. Simmer for 5 minutes, stirring constantly. Remove from heat, stir in vanilla, add bananas, and toss gently.
5. To assemble, use Mason jars or dessert cups. Layer pudding, granola, and bananas. Repeat until jars are full and serve immediately.
Enjoy immensely!
Recipe courtesy of Vegnews magazine
Cashews are basically vegan dairy. Blend them with a little liquid and you've got a smooth cream, similar to half-and-half. Mixed with broth, nutritional yeast, miso and seasonings along with the macaroni and you've got delish mac 'n cheese. Enjoy!
Ingredients
1 cup unroasted cashews
1 cup vegetable broth (If you like your mac a little saucier, add an extra ½ cup broth.)
3 tablespoons nutritional yeast flakes
3 tablespoons fresh lemon juice
2 teaspoons white miso
2 teaspoons onion powder
½ teaspoon salt, or to taste
black pepper to taste
8 ounces small shell pasta or macaroni (whole wheat, gluten free, or any type you like)
1½ cups arugula (optional)
Directions
1. Blend cashews, broth, yeast, lemon juice, miso, and onion powder in a high-powered blender (such as a Vitamix), scraping down sides with a spatula to make sure you get everything, until completely smooth. If your blender's on the weaker side, no problem. Just soften the cashews first. Either soak them in water for 2 hours or boil them for 15 minutes, then drain before blending.
2. Season with salt and pepper, keeping in mind you want it just a little saltier than usual because it's going to be poured over other ingredients.
3. Meanwhile, bring a pot of salted water to a boil and cook pasta according to package directions.
4. Drain, return to pot, and stir in cashew sauce. Cook over low heat, stirring, until sauce thickens a bit and everything is deliciously creamy, about 3 minutes. Stir in arugula (if using) and add more salt, if needed. Serve immediately.
Per 1 cup serving: 404 cal; 15.2g fat (2.7g sat); 16.3g pro; 57g carb; 6.8g fiber; 549mg sodium; 0mg Chol
Recipe courtesy of allrecipes.com
Balls are often better than Cookies! For one, they’re delicious, take just minutes to make (no need for an oven), they’re packed with nutritious ingredients, and there are dairy-free and gluten-free options.
If you’re busy, have hungry kids, or fueling up for a big workout, these DIY energy bites are the perfect portable snack. For one, they’re delicious, and they take just minutes to make. Plus, you can customize them by swapping the fruits, spices, and nut butters.
Get started with the almond-apricot recipe and modify it into three fun twists.
ALMOND-APRICOT ENERGY BALLS
Makes 12
1/3 cup dried apricot halves (about 6)
1 tablespoon honey
¼ cup + 1 tablespoon almond butter, at room temperature
¼ cup ground flaxseeds
¼ teaspoon kosher salt
2/3 cup rolled oats
¼ cup freeze-dried strawberries, crushed into a powder (optional)
1. Place apricots, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.
2. Scrape down the sides of the bowl, add oats, pulse 5 times, then process for 20 seconds more.
3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in strawberry powder, if desired. Refrigerate until ready to eat.
Nutrition facts per serving: 84 cals, 5 g fat (0.6 saturated fat), 9 g carbs, 3 g protein, 2 g fiber, 57 mg sodium
Change up the flavors
Twist #1: CHOCOLATE, PEANUT, PRETZEL
1/3 cup dried apricot halves (about 6)
1 tablespoon honey
¼ cup + 1 tablespoon peanut butter, at room temperature
¼ cup ground flaxseeds
¼ teaspoon kosher salt
¼ cup rolled oats
1/3 cup crushed pretzels
2 tablespoons dark chocolate chunks
Roll balls in cacao powder or crushed pretzels (optional)
1. Place apricots, honey, peanut butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.
2. Scrape down the sides of the bowl, add oats, pretzels and dark chocolate chunks. Pulse 5 times, then process for 20 seconds more.
3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in cacao powder or crushed pretzels, if desired. Refrigerate until ready to eat.
Twist #2: TROPICAL FRUIT
1/3 cup chopped dried mango
1 ring chopped dried pineapple
1 tablespoon honey
¼ cup + 1 tablespoon almond butter, at room temperature
¼ cup ground flaxseeds
¼ teaspoon kosher salt
2/3 cup rolled oats
2 tablespoons toasted unsweetened coconut + additional for topping.
1. Place mango, pineapple, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.
2. Scrape down the sides of the bowl, add oats and coconut. Pulse 5 times, then process for 20 seconds more.
3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in additional toasted unsweetened coconut that has been crushed, if desired. Refrigerate until ready to eat.
Twist #3: CARROT-GINGER
1/3 cup dried apricot halves (about 6)
1 tablespoon honey
¼ cup + 1 tablespoon almond butter, at room temperature
¼ cup ground flaxseeds
¼ teaspoon kosher salt
2/3 cup rolled oats
¼ cup packed finely grated carrot + additional for topping
1 teaspoon ground ginger
1/8 teaspoon turmeric
1. Place apricots, honey, almond butter, flaxseeds, and salt in the bowl of a food processor. Pulse 5 times, then process the mixture for about 20 seconds.
2. Scrape down the sides of the bowl, add oats, carrots, ginger and turmeric. Pulse 5 times then process for 20 seconds more.
3. Use a tablespoon measure to scoop out mixture; shape each scoop into a ball, then roll in finely grated carrot, if desired. Refrigerate until ready to eat.
Recipe courtesy of Shape.com, September 2016
