E-RYT 200, RYT 500, YACEP, RCYT
ACE Personal Trainer
Certified Plant-based Holistic Nutritionist
Easy Arugula & Artichoke Salad
serves 4, or 1 if you're my husband
5 oz. package Arugula (get it prewashed, be lazy, make your life easier!)
1 can quartered artichoke hearts in water, drained and cut in half
3 oz. package any spicy microgreens, like radish or broccoli ***
Red wine vinegar
Toss the arugula and the microgreens, then cover with the artichokes. Sprinkle with vinegar, and enjoy.
*** you can grow your own- seriously its WAAAAY easy- you you tube that sh*t!
The following recipes are recipes I've made up, used with my family over and over and over, and that we LOVE. I hope you do too!
All VEGAN, All NUT-FREE
Post- Workout Smoothie
This is crazy filling and It takes a second to make but its worth it.
1 oz kale
.5 oz flat parsley
1.5 oz. romaine
1 apple (green is great here, but anything works)
1 tsp spirulina
1/2 organic lemon, zested, seeded and peeled
1 frozen banana
2 stalks celery
1 cup green tea
How to be a Happy Vegan, AKA the RECIPE PAGE
Super Green Smoothie
Especially for this, always buy organic.
Makes 1 huge, or 3 medium smoothies
Handful Parsley (go big)
2 large handfuls spinach (don't be shy)
2 frozen bananas
2 small bunches mint
1 lime, with zest
1 cup water
Blend, drink, be cleansed!
"Practice love until you remember you are love." -Swami Sai Premananda
Strawberry Banana Smoothie
serves 2 kids and one parent:)
(OK I know SWEET smoothies are so easy this barely needs a recipe but this is my kids FAVORITE ( they even just refer to it as SBS - they said I have to include it) I NEVER measure (i literally only did it for the first time for to double and triple check so i could type it up here)- so feel free to wing it or use other berries if you have them! Be free:)
2 cups strawberries cut in half
1 cup non-dairy milk (we use pea milk)
1 cup ice OR frozen bananas
4 tbsp ground flax seed
Blend everything except the flax.
Pour into glasses and top with the flax seed (one tbsp per kid and two for adults because ALA is important!).
Rice Cooker Veggie Tofu
This is so easy. I often work evenings so I'm always looking for things that I can make in one pot, and prep and leave for the family..
7 oz . pre-baked Tofu, cut into 1/2 inch cubes ( we like WildWood Brand Savory Tofu -which also is GF if thats important for you)
2 cups Wild Rice
2.5 cups water
2 tsp low sodium soy sauce (or Tamari to keep it GF)
1/2 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
1 tbsp olive oil
1 lb asparagus, woody ends removed, cut into 1-inch pieces
8 oz white mushrooms, halved and thinly sliced
Press Quick Cook setting o the Rice Cooker. Add Olive oil. Once it's hot add the veggies, spices and soy sauce. Saute until just tender.
Add rice and water. Mix. Place tofu on top of the rice. Close lid and Reset Cooker to regular setting. Note: the rice cooker may show an error message- this happens sometimes if you sautee in it first- the temperature gets too high to cook in it- It just needs time to cool down before starting up again. It should only take about 5 minutes. Just let it sit with the lid off and then start it up on the regular cycle for Brown or Mixed Rice.
Easy Last-Minute Pasta
This is literally what we make when we have nothing in the fridge and I don't want to walk to the store and we 20 minutes to get dinner on the table. Its super fast and super easy.
1 box Whole wheat pasta
1 tablespoon olive oil
1 onion, diced
2 cans quartered artichoke hearts (not in oil)
28 oz diced tomatoes
5 oz your favorite pre-washed organic greens (we like baby spinach or the "super-greens mix' for this)
1 tsp red pepper flakes (less if you don't like spicy, more if you love it)
1/2 tsp salt
1/2 tsp pepper
1/2 tsp garlic
Get your pasta into a large pot of boiling water.
While it's boiling, heat oil in a large sauce pan. When hot, add onions and spices and let cook until soft. Then add artichokes and tomatoes. Cook for 5 minutes. A handful or two at a time, add the greens in. It will look like a lot but it will cook down quickly.
When the pasta is just about cooked, drain it and add it to the tomato and veggie sauce. Done. Now, try to be more lazy than that. I dare you.
Wake up Smoothie
No sweet smoothies for me for breakfast. yucko.
This one is NOT pretty but who cares. Its not for looking at, its for drinking.
4 small, or 2 large organic carrots. (don't peel, just wash and put into hunks and out it in the blender)
1 bulb fennel cut into chunks
1 organic orange, zested, peeled and cut into quarters.
1 HUGE handful mellow greens - think romaine, butter, bibb. If you want to be precise go for 3 oz.
3/4 - 1 tsp ground turmeric or 1 knob fresh
3/4 1 tsp ground ginger or 2 knob fresh
1 cup white or green tea, chilled
1 cup ICE
Don't be grossed out by the color. Instead think how awesome it is that you just drank a salad for breakfast.
Banana Chocolate Chip Muffins
makes 12 muffins
Don't kid yourself- just cause these are vegan they are still chocolate chip muffins.
I put in the recipe half WW and half white flour, but you can use all WW, or all white flour. Its a really forgiving recipe. I've done both. Totally depends on the mood. One kid really doesn't like WW muffins so I don't do that very often.
1/3 cup vegan butter
3-4 REALLY ripe bananas (the blacker the better.
1/2 cup vegan sugar
1 tbsp flax + 3 tbsp water, mixed and set aside for 3 minutes
1 tsp vanilla
1 tso baking soda
3/4 cup whole wheat flour
3/4 cup unbleached all-purpose flour
1/2 cup vegan chocolate chips (optional)
Set oven to 350.
Melt the butter in the microwave for 30 seconds and while that is going on, mash up your bananas. Combine the butter and bananas.
Add sugar, the flax mixture, and the vanilla.
Add the flour, salt, and the baking soda, and mix. Stop mixing when the powder is all gone (or the gluten will start doing crazy stuff and make your muffins all flat).
Gently stir in chocolate chips.
Pour onto compostable (!) or silicon muffins cups.
Bake for 22-24 minutes.