Protein rich Vegan meal

For the Garbanzo bean side:

1 cup of homemade Garbanzo beans or canned beans rinsed

1 tablespoon of Olive oil

1 tsp of Garlic, ginger powder, parsley and chives. (more to taste) 

1 tsp of salt and pepper 

Directions:

I used a small pan, heated up the oil then mixed in beans and seasonings. Cook till warm and then take off heat. 

Quinoa: 

Use pre-cooked Quinoa, or let quinoa cool before you fry in olive oil 

1 tsp of garlic powder, ginger and pepper. 

1 tbs of Gluten free low sodium soy sauce (I like the tamari brand)

Directions:

Heat 1 tbs of olive oil in no stick pan, add Quinoa and seasonings plus a handful of spinach. Mix for three minutes or until warm then take off heat. 

Veggies:

I heated 2 tbs of olive oil and mixed in veggies until soft but still crunchy, before I took them off the heat I added 1 tbs of soy sauce, 1 tsp of ginger & garlic. 

Meal for two! 

Taco Bowls (can be made vegan)

 

Taco bowl for lunch!! This was so good and kept me full throughout work 

You will need!

1.White or Brown rice cooked in chicken broth! ( I use bouillon cubes for less sodium) Cook one cup of Rice with two cups of water and one bouillon cube (vegan use substitute chicken flavored cube)

2.Red Cabbage (shredded) organic is always best

3. Black Beans (can or homemade, I make a pack of beans a week and store in freezer when I need them) Cook in one cup of chicken broth, 1 tablespoon of chili powder, cumin, and 2 tsp of garlic powder, salt and pepper. 

4. Boiled Chicken (lower fat and shreds easily) I cook chicken breast in a couple cups of water and seasonings. 1 tbs of garlic powder, cumin, chili powder and salt and pepper. You can add bouillon cube for richer chicken taste 

*vegan substitute chicken for tofu or more beans 

5.Pico De Gallo:

One tomato, half of a red& orange bell pepper, 1/4 an onion, 1 lemon and salt and pepper 

Dice all the ingredients and mix together. 

I put them in the order shown and added dairy free sour cream on the top!! this was so delicious and can be made ahead of time so you can have meals all week! Enjoy

Green breakfast smoothie!!!

Sweet and packed with good stuff!! 

Smoothies!!!

One tid bit of advice when you make a smoothie! adding just fruits is good every now and then but try to add at least one veggie to your smoothies! vegetables keep us full and give us good fiber and vitamins.
Hope everyone is well

Great website and movie! explains why gmo foods are not good for us! lots of websites to look at

http://www.thefutureoffood.com/get%20involved.html

Eating raw a couple days a week can help improve nutrient intake

Instead of eating a cooked meal for dinner try eating raw a couple meals a week. Fruits and veggies loose a lot of nutrients if you cook them on high temps. Plan your plate similar to this! Fill to the brim with good food!! Protein from nuts, fruits and veggies!! No grains as you can see but I usually save that for a snack later.

Quinoa stir fry!!!

Quick healthy Vegan dinner!!

I used pre-cooked Quinoa: Cooked in mock chickem bouillon cubes 1/2 a cup

1 cup of mushrooms

1 cup of red bell pepper

1/4 a cup of red onion

1 handfull of spinach 

1 cup of zuchini and squash 

Gluten free low sodium soy sauce 

Ginger powder 1 TBS

Salt & pepper 1 TBS  of  pepper a drizzle of salt 

Garlic Powder 1 TBS

Directions:

Cook the mushroom first in a tablespoon of olive oil 

Once mushroom start to soften add the rest of the vegetables and more oil if needed

Season with garlic powder, ginger powder, salt and pepper

Once the veggies are as soft as you like them (I usually cook for 5 minutes, I like my veggies crunchy) add 1 tablespoon of olive oil and Quinoa

Mix Quinoa and Veggies and add 1 tablespoon of low-sodium gluten free soy sauce (got mines at sprouts the Tamari brand is divine) 

Current groceries! Seasonal and fresh, always keep healthy food handy

 

A good way to eat seasonal foods is by going to a farmers market for your produce!! One more thing most organic sections of sprouts and wheatsville only carry seasonal local produce. 

Vegan!!

It has been a while since my last post. Let's skip all the rest and go to the fact that I am Vegan now! I am trying it for 30 days to see if I see any changes in my physique, mental capabilities and well-being. This Friday will be my first week of the challenge. I will be able to talk about what has worked and what has not worked. So far I have made garbanzo beans & Quinoa for protein. I have accidentally eaten milk products twice!!! The transition is hard you never know what animal products can sneak their way into your food

Mint chocolate chip smoothie

1/2 a ripe avocado can be supstituted for coconut oil 2 tbs
1/4 a tsp of peppermint oil, add more to taste
1 TBS of vanilla extract
1 hand full of spinach
1 cup of ice or frozen coconut water
1 ripe banana frozen
2 cups of vanilla almond milk

Blend till smoothe

Throw in a handful of dark chocolate chips and mix slowly

Voila! Delicious

Kick the fat salad!

Favorite veggies and fruits with romaine, cilantro and spinach. For dressing use olive oil, lemon, sea salt and pepper! I also used garlic and herb seasoning. Eat this along with nuts for a nutritious lunch

Grocery trip!

Picked up some everyday things. Fruits and veggies! Also sun butter for granola bars my boyfriend and I can enjoy!

Weightloss Tip

1. Drink more green tea! Three cups a day promotes weight-loss, skin health, keeps your skin young, hair growth and helps boost your metabolism. I would try the kind with berries or any other mix so you do not add sugar. Beware of the sugar!! adding it completely defeats the purpose of drinking tea for good health. If you absolutely cannot go without sugar in your tea try pure-via natural sweetener it is zero calories and will sweeten your tea with only one packet. 
2.Alcohol makes you gain weight. If you are having problems with your belly and skin you straight up need to give up alcohol. Beer is known to make you have a huge belly and bloats most peoples organs!! Liquor turns into sugar in your bloodstream!! Lots of people can drink in moderation and that is fine. If you are trying to loose weight I recommend you cut it out all together. Your will be amazed at the amount of energy and liveliness you have once you do (turn this energy into workout time) 

Also if you are trying to go Gluten free (beer has gluten) keep that in mind 

Be safe, stay strong you can do this!!  

Weekend detox!

Morning Drink! 

1/2 a teaspoon of cayenne (more if you are okay with spicy)

1 Lemon, squeezed and peeled into drink

1/4 a cucumber sliced

1 tablespoon of organic honey

1/4 a teaspoon of sea salt

Add fruits then fill with purified water to the rim! 

Afternoon Drink!

1 Lemon squeezed and peeled into drink

1 lime squeezed and peeled into drink

1 packet of purevia sweetener or sweeter of your choice 

1/4 a cucumber sliced thin 

Nighttime Colon Cleanse

Your favorite detox tea, I use dieters cinnamon 

2 tablespoons of honey

3 strawberries cut 

1/2 a tablespoon of coconut oil 

Some people like to cleanse without food, I on the other hand am hypoglycemic so I cannot go a whole day without eating. I drink these along with eating salads and just fruits and veggies all day. Nothing processed, no meat, no sugar and absolutely  no dairy. Try this for Saturday and Sunday! Do not try this mid-week you will be going to the bathroom a lot since your cleaning out your system. Enjoy and make sure to credit me! I created this cleanse on my own.  

Healthy choices

Healthy choices for a new you!!!

Chicken noodle soup

Ingredients: 

Gluten free chicken bouillon and vegetable bouillon cubes

Chicken 1/3 a pound 

fresh 

green beans 

2 carrots

broccoli 

Gluten free noodles (I use the kind made with Quinoa, you can use normal rice kind just put it in 5 minutes before soup is finished) 

6 cups of water 

Directions:

Boil 6 cups of water with 4 bouillon cubes (3 chicken and 1 vegetable)

Add diced chicken and cook for 6 minutes

Add veggies and cook for 25 minutes

Lastly add noodles! cook for 10 minutes and enjoy!! 

(good for 4 days in fridge) 

Smoothie prep

Freeze 1 banana per bag! they are good for over a week!! make sure they are very ripe (brown and bruised) for a sweeter smoothie 

Achy, Tired eating too much?

If your wondering why you may be tired, drowsy, cannot think straight, have headaches often, pains in your body constantly you might need to change your eating habits. Try living without Gluten or Dairy for a month, see how it makes you feel. A lot of American food involves these ingredients, you'll have to make major changes to cut them out. If after a month, you feel better have more energy then you probably have a food allergy. 

To curb your appetite bring sugar free peppermint gum with you when you get a craving chew some gum with a glass of water

Weight-loss tip

You need more fruits and veggies in your life I swear! Unless you eat more than seven servings of fruits and veggies everyday I can promise you, you need more. Not only do they provide you with nutrients and keep you full they are natures natural vitamins. I seriously have not gotten sick since I started drinking smoothies daily. I have recipes up and the web has tons. I will try and post 30 different varieties of smoothies. I never make one the same. Comment if you have specific questions!!

Gamma juice!

Literally the best green protein smoothie I have made to date!! love it. I recently read somewhere that green smoothies lack protein and I was like uhh... nah so I made this delicious treat to share with you. 

Ingredients:

1 1/2 cups of almond or coconut milk

1 tablespoon of coconut oil (warmed in the microwave so it is melted)

2 tablespoons of flax seeds

2 tablespoons of pb2 or you can use coconut peanut butter

2 cups of frozen banana

2 large handfuls of spinach or kale 

Blend and voila so delicious!!! you can't taste the spinach I swear 

Alterations to make it a protein smoothie! 

Add 1/2 a cup of cooked and cooled Quinoa. (tip to make it sweeter and not taste so bitter is to cook it with cinnamon sticks; brew cinnamon tea with the amount of water needed to cook Quinoa, usually 1/2 a cup of Quinoa too 1 cup of water. 

cup of qun