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7-Grain Blueberry-Rosemary Pancakes with Orange Blossom Honey and Coconut Butter

Big juicy blueberries are in season right now and there’s no better way to enjoy them than first thing in the morning with these moist and fluffy Blueberry-Rosemary Pancakes. I use Bob’s Red Mill Organic 7-grain Pancake mix mix which uses stone ground whole grain flours and whole ground flaxseed meal to create a delicious earthy blend. You can find it at natural food markets or online.

7-Grain Blueberry-Rosemary Pancakes with Orange Blossom and Coconut Butter (dairy-free, egg-free)

Fresh rosemary adds a fragrant herbal element and orange blossom honey adds a sweet floral note. Finish them off with creamy coconut butter and you have next-level blueberry pancakes that you can make in just minutes.

7-Grain Blueberry-Rosemary Pancakes with Orange Blossom and Coconut Butter (dairy-free, egg-free)

They are made perfectly moist and fluffy thanks to aquafaba – the liquid from canned beans that can be used in place of eggs in lots of recipes. If you are unfamiliar with aquafaba you can check out this Facebook page to learn more about it and check out all of the crazy inspiring things people are doing with it.

7-Grain Blueberry-Rosemary Pancakes with Orange Blossom and Coconut Butter (dairy-free, egg-free)

These Blueberry-Rosemary Pancakes are perfect for:
  • when you need a quick, but extra satisfying breakfast.
  • as an easy yet impressive centerpiece for you brunch menu.
  • when you find blueberries on sale at the market.

7-Grain Blueberry-Rosemary Pancakes with Orange Blossom and Coconut Butter (dairy-free, egg-free)

Nutritional Highlights:
  • Eating whole grains regularly can lower your risk of coronary heart disease and promote healthy digestion.
  • Blueberries are low in calories, but highly nutritious and among the world’s most powerful sources of disease fighting antioxidants.
  • Rosemary is known to have memory boosting and mood enhancing qualities making it an ideal herb to enjoy first thing in the morning.

7-Grain Blueberry-Rosemary Pancakes with Orange Blossom and Coconut Butter (dairy-free, egg-free)

7-Grain Blueberry-Rosemary Pancakes with Orange Blossom Honey and Coconut Butter

Ingredients: makes 4 medium pancakes

Pancakes:

1 cup Bob's Red Mill 7-Grain Pancake Mix
3/4 Non-dairy Vanilla Flavored Milk
3 Tbsp Aquafaba (liquid from canned cannelini or chickpeas) 
1 Tbsp Extra-Virgin Olive Oil
1 scant tsp fresh Rosemary, chopped
Pinch of Cinnamon
Pinch of Sea Salt
3/4 cup fresh Blueberries

Toppings:

Orange Blossom Honey
Coconut Butter (sometimes labeled Coconut Manna)

1. In a mixing bowl blend pancake mix, milk, aqufaba, rosemary,  cinnamon and sea salt whisk with a fork to blend. Fold in the blueberries. Do not overmix.

2. Heat a griddle or non-stick pan on medium until water sizzles when you add a drop.  Use a quarter of the batter to make each pancake. Flip the pancakes when bubbles show in the middle of the pancakes and the edges begin to brown. Gently loosen the bottom of the pancake with a spatula before flipping. Cook for another couple of minutes until both sides are golden brown. Serve with a generous pat of coconut butter and drizzle with orange blossom honey.

Notes:
  • Use maple syrup or blueberry jam in place of honey to keep it vegan.
  • You can use one egg in place of the aquafaba if you prefer.
  • Homemade nut milks lead to slightly denser pancakes vs. store-bought milks due to their thicker consistency.
  • Use your leftover cannelini beans to make this Spring Clean Bowl or leftover garbanzo to make this delicious 10-Minute Veggie Curry.
Chocolate Pecan Coconut Overnight Oats (Vegan)

Chocolate Pecan Coconut Overnight Oats

Chocolate Pecan Coconut Overnight Oats (Vegan)

This Chocolate Pecan Coconut Overnight Oats recipe is my favorite that I have come up with so far during my new overnight oat obsession. The flavors are inspired by those chocolate-coconut candy bars that I used to love as a kid, but made with pure healthy ingredients that make it a deliciously nutritious way to start the day.

Chocolate Pecan Coconut Overnight Oats (Vegan)

I love that it really fills you up and satisfies any morning sweet tooth. Since it has a great balance of whole-grain carbohydrates, plant proteins, and healthy fats it keeps you feeling strong and energized all morning! It takes only a couple of minutes to throw together at night and in the morning you have a nutty, chocolatey breakfast to enjoy at home or on the run.

Chocolate Pecan Coconut Overnight Oats (Vegan)

These chocolate pecan overnight oats are great fuel for a workout and also make a fabulous healthy snack or dessert. They keep a few days in the fridge so it’s nice to double or triple the recipe so you have them ready to enjoy anytime.

Chocolate Pecan Coconut Overnight Oats

Ingredients: Serves 1

1/4 cup Old-Fashioned Rolled Oats
1/2 cup Almond or Cashew Milk
1 Tbsp Chia Seeds
1 Heaping Tbsp Pecan Pieces
1 Tbsp Coconut Flakes
1 tsp Cacao Powder
1 tsp Cacoa Nibs
1 Medjool Date, chopped
Pinch of Sea Salt

Toppings:

Additional coconut flakes, nuts and cacao nibs. Drizzle maple syrup for added sweetness if desired.


In a half-pint jar or small bowl add the oats, milk, chia, pecans, coconut, cacao powder and nibs, date, and sea salt. Mix well with a fork. Cover with a lid or plastic wrap. Place in the refrigerator overnight or for a minimum of four hours and up to three days. Add the toppings just before serving. Enjoy!

Golden Green Goddess Overnight Oats

These overnight oats are full of so many feel good ingredients, you can’t help but feeling all powerful after eating them! Both spirulina and hemp seeds are plant-based sources of complete proteins, meaning they contain all of the essential amino acids your body needs to repair tissue and to keep running like a well oiled machine. Spirulina is a blue-green algae that comes in powder form and has been used as a superfood dating back to the ancient Aztecs.  It is about 60% protein and has a earthy, green taste. Hemp seeds are one of the best balanced sources of Omega-3 and Omega-6 fatty acids and have a rich nutty flavor. Both can be found in the superfood or supplement section of your health food market.

Spirulina Banana Overnight Oats

The  savory flavors are balanced with the sweetness of banana and honey and the tartness of  golden berries. Indigenous to Peru, golden berries have recently gained wide popularity thanks to their high nutrient and antioxidant content, tangy sweet flavor and chewy texture. If golden berries are not available you can substitute dried goji berries or cranberries. Together with brain-boosting walnuts, the ingredients come together to create a uniquely nourishing, energizing and tasty breakfast that takes just minutes to put together. It’s definitely a divine start to the day. Enjoy!

Spirulina Banana Honey Overnight Oats

Green Golden Goddess Overnight Oats

Ingredients: Serves 1

1/4 cup Old-Fashioned Rolled Oats
1/2 cup Almond or Cashew Milk
1/2 of a Small Banana, mashed (about 2 Tbsp)
1 Tbsp Hemp Seeds
1 Tbsp Golden Berries
1 Tbsp Walnut Pieces
1/4 tsp Spirulina
1/4 tsp Honey
Pinch of Sea Salt

Toppings: 

Sliced banana and additional walnut pieces and goldenberries. Add a drizzle of honey for added sweetness if desired.  

In a half-pint jar or small bowl add the oats, milk, hemp, chia, golden berries, walnuts, spirulina, honey and sea salt. Mix well with a fork. Cover with a lid or plastic wrap. Place in the refrigerator overnight or for a minimum of four hours and up to three days. Add the toppings just before serving.

 

Peanut Butter and Jelly Overnight Oats

Peanut Butter and Jelly Overnight Oats

Peanut butter and jelly are one of those flavor combinations that is never a bad idea! I love them together so much I ate PB&J sandwiches for lunch every day for years growing up. There’s no reason such a classic pairing should be limited to the confines of a brown paper bag. Here they move into the morning sunshine to dress up a hearty and heart-healthy serving of overnight oats.  Peanut Butter and Jelly Overnight Oats

Once I posted this on my Instagram it quickly became a breakfast staple for my whole family not only because it is so tasty, but also because it’s so easy to make. In fact, you may even have all of the ingredients on hand, so why not put it together tonight? I promise you’ll have something delicious to wake up to in the morning. Enjoy!

Peanut Butter and Jelly Overnight Oats

Ingredients: serves 1

1/3 cup Old- Fashioned Rolled Oatmeal
2/3 cup Cashew or Almond Milk
1 Tbsp Chia Seeds
1 Tbsp Raisins
Pinch of cinnamon

Toppings:

1 heaping tsp Peanut Butter
1 heaping tsp Jam
Fresh fruit, sliced if needed

In a half-pint jar or small bowl add the oats, milk, chia, raisins, and cinnamon.  Mix well with a fork. Cover with a lid or plastic wrap. Place in the refrigerator overnight or for a minimum of four hours and up to three days. Add the toppings just before serving.

Note:

You can use any flavor jam and fruit combinations that you like. My favorite is strawberry jam with fresh strawberries, but depending on the season you may want to use fig jam with fresh figs, peach preserves with fresh peaches or even use a mix of flavors such as apricot jam with fresh blackberries.

Healthy Vegan Shamrock Shake

Minty Feel Good Shamrock Smoothie

With St. Patty’s Day coming up I was hit with a touch of nostalgia today. I was remembering my days as a kid when March was a particularly exciting month because it meant I got to get a Shamrock Shake at my weekly trip to Mc Donald’s. I haven’t had fast food in years, but the memory left me craving a cold minty-vanilla beverage with a preternatural hue. So, of course, I decided to create a version using all natural feel good ingredients. It turned out to be so  delicious, it was hard to stop myself from drinking it all before I took pictures!

Healthy Vegan Shamrock Smoothie

Below you’ll find the recipe for this sweet, creamy, Shamrock Smoothie. It’s vibrant color looks all the more beautiful when you know it’s not made with a bunch of artificial food colors. Instead we use a touch of blue-green algae called Spirulina that is quite possibly the most nutritious food on the planet. You can find it in the supplement or superfood section of natural food markets and health food stores. The original Shamrock Shake is sweetened with corn syrup. Here we use fiber filled Medjool dates instead. And in place of added gums, we use avocado to make it smooth and fluffy.

Healthy Vegan Shamrock Smoothie

I hope you enjoy it as much as I do. Have a very Happy St. Patty’s! xo Jacq

Minty Feel Good Shamrock Smoothie

Ingredients: 2 Servings

Smoothie:
1/3 cup Cashew Nuts
2/3 cup Water
10.6 ounces (300g) Vanilla Cashew or Almond Yogurt
2 Medjool Dates
A handful of Spinach or Chopped Kale 
1/2 tsp Peppermint Extract 
1/4 tsp Spirulina Powder
1/2 Avocado
3/4 cups Ice

Topping:
Coconut Whip Cream
1 tsp cacao nibs
Fresh Mint Leaves

Blend the cashews, water, yogurt, dates, greens, extract, and spirulina together on high until smooth. Add the avocado and ice and briefly blend again. Top with coconut whip cream and garnish with cacao nibs and fresh mint. Enjoy!

Note:

Spirulina is filled with protein, B vitamins, iron, and moreso even though this recipe only calls for a small amount, you can use up the rest by adding a spoonful to all of your favorite smoothies. If you decide to skip the spirulina, the smoothie will be still be green, but not quite the same bright minty color.

Spanish White Bean and Vegetable Stew

Hearty Spanish White Bean and Vegetable Stew

This hearty, spicy dish is inspired by a traditional Spanish stew called Fabada. It has all of the warm, comforting flavors of the original, but with an extra helping of veggies and plant-based meaty goodness in place of pork sausage and bacon.

Spanish White Bean and Vegetable Stew

This recipe is perfect…
  • comfort food on a cold winter’s night.
  • to feed a group without breaking the bank.
  • to serve to people who think a meal is not complete without meat. This will change their minds!
  • when you want a filling, replenishing meal after a workout.
Nutritional Highlights:
  • The beans, soyrizo, and seitan bacon make this a very protein rich dish with all of the essential amino acids. Studies have shown that plant protein can be more filling and satiating than meat sources.
  • One teaspoon of paprika has 37 percent of the recommended daily intake of vitamin A which can help protect your eyes bright and your skin clear.
  • Beans are considered heart healthy because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels when you make them a regular part of your diet.

So next time you feel like cozying up with a big bowl of soup, I hope you try this easy, flavorful and satisfying dish. Enjoy! xo

Hearty Spanish White Bean and Vegetable Stew

 Ingredients: 4-6 servings

 1 Tbsp Extra Virgin Olive Oil 
 1/2 large Onion, cut into 1/4 inch thick slices
 4 cloves Garlic, peeled and halved
 1 cup Cannellini or other large White Beans,soaked overnight, rinsed, drained
 1 1/2 Tsp Smoked Paprika
 1 pinch Saffron Threads, crushed
 1 bunch Kale or other Leafy Greens
 5 Fingerling or Baby Potatoes, quartered
 3 large Carrots, cut into 1- inch pieces 
 2 Celery ribs, cut into 1- inch pieces
 3 slices Seitan Bacon, diced 
 4 oz. Soy Chorizo 
 1/2 tsp each Sea Salt and Black Pepper
 1 Tbsp Italian Parsley, chopped
 1 lemon cut into wedges

1. Heat oil over medium in a large Dutch oven or pot, add onion and garlic and sauce until lightly browned. Add the beans, paprika, crushed saffron, and 7 cups cold water and bring to a boil. Reduce the heat and simmer 35 minutes.

2. Remove the stems and any thick ribs from the kale and chop them. Roughly chop the kale leaves separately and set aside. Add the kale stems & ribs, potato, carrots, celery, tempeh bacon, chorizo, salt, and pepper to the pot and simmer until the vegetables and beans are tender and the cooking liquid is slightly reduced, about 25 minutes longer.

3. Stir in the kale leaves to wilt. Season lightly with salt and pepper if needed. Serve in bowls, garnish with parsley and squeeze the juice from a lemon wedge over each bowl. Refrigerate any leftovers.

Notes:
  • If you did not soak beans overnight, you can do the quick soak method by covering beans with water, bringing to a boil for a couple of minutes, turning off the heat and allowing to soak covered for 1 hour before draining and rinsing.
Superfood Chocolate Covered Strawberries

Feel Good Chocolate Covered Superfood Strawberries

When I was a little girl I used to look forward to going to the shopping mall with my mom on occasion. I loved smelling the perfumes at Macy’s and looking at the latest fashions worn by mannequins with expressionless faces. The highlight of these outings, however, was a trip to the chocolate shop near the food court. There, alongside the truffles and bark, they sold big, juicy strawberries in a thick coating of dark chocolate for what I considered to be a small fortune. Looking forward to that melt in your mouth pairing of bittersweet chocolate and fresh berries would keep me on my best behavior all day.Superfood Chocolate Covered Strawberries

It wasn’t until years later that I found out how easy chocolate covered strawberries are to make, and for a fraction of those shopping mall treats. The best part about making them at home is you can use a variety of superfood toppings that dry into the chocolate. These add flavor, texture, and color resulting in berries that are as beautiful as they are delicious.Superfood Chocolate Covered Strawberries

Now that I’m a grown-up I like to add one other classic flavor to the mix- champagne. A sip of the bubbly and a bite of these berries is quite simply a match made in heaven. Why not treat your special someone to this mix this Valentine’s Day? And no, I don’t expect you to be on your best behavior while enjoying them, in fact I encourage the opposite 😉  Lots of Love, Jacq x

Feel Good Chocolate Covered Superfood Strawberries

Ingredients: approx. 20 Strawberries

1 9 oz bag. Dark Chocolate Chips
1 lb Strawberries

Suggested Toppings:

Chopped Nuts
Gogi Berries
Shelled Pumpkin Seeds
Sesame Seeds
Cacao Nibs
Golden Berries
Sea Salt Flakes
Matcha Tea Powder
Coconut Flakes

1. Bring a small pot of water to a simmer. Place chocolate chips in a heat-safe bowl set over the pot, making sure the water does not touch the bottom of the bowl. Gently stir until all of the chocolate chips are melted.

2. Holding the green top, dip a strawberry in the chocolate and rotate to coat. Place on cookie sheet lined with wax paper. Gently press in desired toppings. Repeat with the remaining berries. Transfer the baking sheet to the refrigerator until the chocolate hardens. Enjoy within 24 hours for the best flavor.

Notes:

Lilly’s Stevia sweetened Dark Chocolate Chips are my favorite to use because they are dairy free and have no added sugar. They are available at most natural food markets and many supermarkets.

 

Spicy Buffalo Tofu Fingers with Creamy Avocado Ranch Dressing

Spicy Buffalo Tofu Fingers with Avocado Ranch Dressing

 I made these Spicy Buffalo Tofu Fingers for Super Bowl last year and they were a big hit with vegetarians and meat eaters alike, so I wanted to share the recipe before the big game this Sunday. Now, you don’t have to be watching a sporting event to enjoy these, but they do happen to have a spicy kick that stands up nicely to a cold beer and a loud television.

Spicy Buffalo Tofu Fingers with Creamy Avocado Ranch Dressing

I like to use Wildwood Organic Tofu made with sprouted soybeans because it is vacuum sealed rather than packed in water, but any extra-firm tofu will work. I use an organic Jalapeño Hot Sauce, but you can use any hot sauce you like, Just make sure vinegar is listed as an ingredient, to ensure that you get the right flavor. My favorite Sriracha comes from Organicville.  All of these ingredients are available at Whole Foods or other natural foods markets.Spicy Buffalo Tofu Fingers with Creamy Avocado Ranch Dressing

Try them with my creamy Avocado-Herb Ranch Dressing.  It’s the perfect cooling compliment to these spicy treats.

Nutritional Highlights:
  • Tofu is a complete protein, containing all 9 essential amino acids.
  • Coconut oil can aid in digestion and nutrient absorption.
  • Studies have shown that eaten spicy food can help your body burn more calories by raising your metabolic rate by 8 percent. Meaning you can eat  8 percent more tofu fingers, making you 8 percent happier 🙂
This recipe is perfect…

Enjoy and if you have a dog in the fight this weekend, good luck!  -Jacq

 

Spicy Baked Buffalo Tofu Fingers with Avocado Ranch Dressing

Ingredients: 4 servings 

20 oz. Super or Extra Firm Tofu
3 Tbsp Hot Sauce
3 Tbsp Sriracha
3 Tbsp Coconut Oil
1 Tbsp Honey 
1 Tbsp fresh Cilantro, chopped
Avocado-Herb Ranch Dressing

Pre-heat oven to 350*

1. If using water packed tofu, drain and press. Cut tofu into fingers about 3/4 inch wide and 3 inches long. Lay fingers on a baking sheet lined with parchment paper so they are not touching and bake for 15 minutes.

2. In a pot over medium-low heat melt the coconut oil. Add the hot sauce, sriracha and honey and whisk to combine. Brush the baked tofu with sauce on all sides. Bake 15 minutes more.

3. Turn the tofu fingers and brush with any remaining sauce. Bake a final 15 minutes, garnish with cilantro, and serve hot with  Avocado-Herb Ranch dressing on the side.

Notes:

This recipe can easily be multiplied to feed a crowd. You can also cut the tofu into cubes and use as a topping for salads, buddha bowls, or stir-frys.

6 Easy Veggie Swaps to Cut Calories and Boost Nutrition

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

We know by now that eating a diet rich in vegetables is good for our health, our mood and even our looks. Here’s a list of the veggie swaps you can make to get more of them into your meals while lightening up on calories. If you’re worried about feeling deprived, don’t. Because they’re so nutritionally dense, you may actually fuller with the veggie versions!

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

1. Instead of Flour Tortillas use Collard Greens-

Swap out the refined flour for a crunchy collard greens next time you make a wrap and save over 100 calories while getting the anti-inflammatory benefits of vitamin K and omega-3 fatty acids.10 easy veggie swaps to cut calories and boost nutrition

How-to:

Cut off the thick stem and carefully slice the rib so that it is flush to the leaf. That way it won’t break when you roll it up. Remember to always cut with the knife cutting away from your hand to avoid accidents. Add your filling in the center of the leaf, perpendicular to the stem, then fold in the sides and roll it up like a burrito. Try a delicious mediterranean collard green wrap by filling it with hummus, sun-dried tomatoes, olives, artichoke hearts, assorted veggies and pesto.

 2. Instead of White Rice use Cauliflower Rice-

Cauliflower is high in the antioxidants vitamin C and A and very low in calories at about 30 per cup vs. 200 for white rice.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to:

Cut a head of cauliflower into florets cutting off most of the stem. Pulse the floret tops in a food processor to get a rice like texture. You can also use a blender, but you’ll have to work in batches. Alternatively you can grate a head of cauliflower on a cheese grater. This is actually my favorite method, because it creates a texture that most closely approximates rice, but it is a bit more work. Some stores like Trader Joe’s even sell pre-riced frozen cauliflower if you want to make it really easy on yourself.

You can serve it steamed, but for the best flavor sauté the cauliflower and a couple of cloves of minced garlic over medium-high for about 3 minutes until it is tender but not mushy. Use it under stir-frys or curries instead of regular rice. You can also use half cauliflower rice in your fried rice recipes. You can even serve it raw in place of rice or cous cous in salad preparations.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

3. Instead of Pasta use Zucchini Noodles-

Zucchini is a wonderful source of heart-friendly potassium, a nutrient that helps regulate your blood pressure levels and counters the effects of too much sodium. In fact, a zucchini has more potassium than a banana. It’s also very low in calories at only about 20 per cup.10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to: 

Use a spiralizer or a vegetable peeler to turn two zucchini into noodles. Mince a clove of garlic and add to a pan along with 2 tsp olive oil, heat for 30 seconds over medium then add the zucchini noodles, and sprinkle with a pick of salt and pepper. Cook 2-3 minutes, tossing occasionally, until warm and tender. Serve with your favorite pasta sauce or try this Zucchini Noodle Pesto Pasta with Cannelini Beans & Sun-Dried Tomatoes recipe.

4. Instead of Pizza Crust use Sweet Potatoes-

Sweet Potatoes are one of the most nutritionally dense vegetables with a variety of vitamins and minerals. They are high in fiber which can help with feelings of fullness and weight management.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to:

 Make mini pizzas by slicing sweet potatoes into thick slices tossing with olive oil. Bake on a parchment lined baking sheet for about 7 minutes per side in a 425* oven until browned. Add toppings and return to oven until toppings are heated through. Try it with pesto and gooey vegan mozzarella on top.

5. Instead of Croutons use Pumpkin Seeds-

Croutons are filled with empty calories. Try pumpkin seeds (pepitas) for a dose of heart healthy magnesium and plant-based omega-3s instead.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to:

Toss the seeds from a pumpkin or butternut squash in coconut oil, sea salt, black pepper, cumin and paprika. Bake at 275* until crispy and browned, approximately 15-20 minutes. You can also find packaged roasted seeds at the market.

6. Instead of Spaghetti use Spaghetti Squash-

Instead of noodles made with refined flours try spaghetti squash. It’s rich in antioxidants, such as vitamins A and C, B-vitamins, and essential minerals. You’ll also save over 150 calories per cup by making the swap.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to: 

First, cut the squash in half, lengthwise. Remove the seeds from the cavity, brush with olive oil and season with salt and pepper. Roast in a 450* oven for 30 to 40 minutes until fully cooked. Remove from the oven and when squash is cool enough to handle, scrape a fork across the baked flesh to separate it into pasta-like strands. Toss the spaghetti squash with your favorite pasta sauce. It’s particularly delicious with Tempeh Bolognese.

7. Instead of Crackers use Watermelon Radish or Cucumber-

Many of the popular crackers most Americans grow up eating contain unhealthy ingredients like added sugar, corn syrup, hydrogenated oils and preservatives. Try a beautiful pink watermelon radish slice or a refreshing cucumber slice instead. Both are mostly water so they are very low calorie while being a rich source of antioxidants, vitamins and minerals.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to:

Simply slice watermelon radish or cucumber into rounds and add your favorite toppings.

8. Instead of Corn Chips use Jicama Chips-

Dips such as hummus and guacamole can be a healthy snack, but calories from fried chips can add up quickly without adding much nutritional value. Instead try hydrating prebiotic jicama as your dip delivery system.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-To:

Peel the jicama using a vegetable peeler or a knife then carefully cut off a large slice from the bottom of the jicama so that it doesn’t roll around as you cut it into chip shaped slices.

9. Instead of Nacho Cheese use Sweet Potato Cheese-

Dairy is one of the most common allergens and is thought to contribute to everything from heart disease to weight gain. Nacho cheese is generally made with processed cheese and butter, making it full of saturated fat and cholesterol. Instead try this delicious plant-based sweet potato nacho cheese sauce.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to:

Click here for a link to the recipe

10. Instead of Corn Tortillas use Lettuce-

Everyone loves tacos. Save 60-100 calories each by using lettuce instead of corn or flour tortillas. That means you get to eat more tacos! There’s no more fun way to get greens into your diet.

10 Easy Veggie Swaps to Cut Calories and Boost Nutrition

How-to:

Simply use a lettuce leaf in place of a tortilla in your taco. Butter lettuce leaves are my favorite for this purpose because they are crunchy and pliable with a mild flavor. Try these Feel Good Lettuce Tacos. 

I hope you enjoy all of these delicious veggie swaps; a simple way to get more feel good foods into your diet! xxJacq

Your New Favorite Weeknight Dinner- Veggie Tempeh Bolognese

My aunt recently told me she had tried to make tempeh, but thought it tasted like cardboard. I had to agree with her, on its own it can be pretty bland. However, when prepared the right way it can be a savory, hearty, protein filled base for a delicious meal. She was skeptical, but willing to try a dish that might redeem it for her, so I shared this Veggie Tempeh Bolognese recipe that is one of my weeknight favorites.IMG_7978

Later that night she messaged an adorable picture of her toddler gobbling it up with spaghetti and my uncle with an empty bowl and a big smile on his face. Now, he is not what you would call an adventurous eater, so a little white lie was in order. She let him think it was a turkey Bolognese until after he had cleaned his plate. Now it is one of their favorite easy dinner recipes and hopefully it will be one of yours too.IMG_7977

This recipe is perfect…
  • When you want a quick, filling, delicious and healthy meal
  • to get kids (or reluctant partners ) to eat their veggies
  • if you are on a budget. It tastes fancy but is filled with low-cost ingredients
Nutritional Highlights:
  • Tempeh is a complete protein with a whopping 42 grams of protein in each 8 oz. packet!
  • This sauce is an antioxidant powerhouse with many known immune boosting ingredients including garlic and oregano, which are particularly helpful during cold and flu season.
  • Tomatoes and carrots can help make your skin look great thanks to beta-carotene, which helps protect skin against sun damage. The lycopene in tomatoes also makes skin less sensitive to UV light damage, a leading cause of fine lines and wrinkles. How’s that for a good excuse to eat pasta?

So mangia, mangia and buon appetito! xo Jacq

Veggie Tempeh Bolognese

Ingredients: 4 servings
3 Tbsp Extra-Virgin Olive Oil
1 small onion, diced 
1 medium Carrot, thinly sliced 
1 Celery Rib, thinly 
sliced 2 Tbsp Tomato Paste 
4 cloves Garlic, minced 
8 oz. Tempeh, crumbled 
Sea Salt 
Black Pepper 
1/4 cup Red Wine 
1 28 oz. Crushed Tomatoes 
1/4 cup Cashew or Almond Milk
1 tsp oregano 
1 bay leaf 
Pinch of ground Nutmeg 
Pinch of Chili Flakes 
1/2 cup baby spinach or other greens

Heat oil in a large saucepan pot over medium heat. Add onions and cook, stirring frequently with a wooden spoon, until soft and translucent but not browned, about 3 minutes. Add celery and carrots and cook, stirring frequently, for 3 minutes more, Add tomato paste, garlic, tempeh and 1/4 tsp sea salt and continue cooking until tempeh begins to lightly brown, about 5 minutes. Add wine and deglaze the pan to remove any stuck brown bits.

Add the tomato, milk, oregano, bay leaf, nutmeg and chili flakes. Season with 3/4 tsp each sea salt and black pepper. Lower heat to a simmer until sauce thickens, about 10-15 minutes. Add spinach or baby greens and stir until wilted. Serve over cooked pasta, zucchini noodles or rice.