Sunday, January 13, 2019

Power Up your 2019 with these Power Bowl Recipes

Plant Based Power Bowls are a great way to use up leftovers or make a full week's meals by preparing the ingredients separately then mixing and matching them throughout the week.

I recommend making 2 grains, 2 sauces, having lots of chopped raw veggies and spinach/kale/cabbage as well having 2 proteins (beans, tofu, hummus) on hand to get a week's worth of meals.

To make a balanced plant-based power bowl, mix items from each column and top with sauce.
½ cup
1 cup
1 cup
¼ - ½ cup
Cooked Brown Rice
Shredded carrots
Roasted broccoli or cauliflower
Edamame beans
2 tablespoons ground flax seeds
Cooked Quinoa
Shredded cabbage
Roasted Brussels sprouts
Black beans
2 tablespoons chia seeds
Cooked Farro
“Riced” Cauliflower
Steamed broccoli
1 tablespoon toasted unsweetened coconut
Whole Grain Rice Noodles
Raw Spinach or Kale
Roasted  winter veggies
 ¼ cup Hummus
1 tablespoon chopped tamari almonds
Cooked Polenta
Cucumber slices
Cooked beets
¼ cup chopped parsley
Zucchini noodles
Chopped bell peppers
Artichoke hearts
½ cup chopped nuts/seeds
¼ cup chopped cilantro
Squash noodles
Sliced fennel
Sautéed kale
Cooked split peas
5-6 fresh mint leaves
Mashed roasted squash
Raw veggie slaw
Apple or Pear slices
Tempeh cubes: marinated and cooked
¼ tsp ground ginger or 1 inch ginger root, minced
Sweet potato
Mashed Cauliflower
Tofu cubes: marinated and cooked
2 chopped green onions

Sauce Recipes

Green Goddess Sauce
Combine all ingredients in a blender, adding more water as needed:
½ cup tahini
1/3 cup water
 ¼ cup lime juice and the zest from one lime
½ cup lightly parsley
¼ cup green onion
4 garlic cloves
½ teaspoons salt

Lemon Tahini Sauce
Combine all ingredients in a blender, adding more water as needed:
½ cup tahini
¼ cup water
juice of one lemon
½ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon paprika

Goji Curry Sauce
Combine all ingredients in a blender, adding more water as needed:
¼ cup raw cashews and two heaping tablespoons berries, so for at least two hours and drained
¼ cup water
2 tablespoons lime juice
one clove of garlic
¼  teaspoon sea salt
1 teaspoon curry powder

Peanut Butter Sauce
Combine all ingredients in a blender, adding more water as needed:
5 tablespoons peanut butter
1/3 cup water and 2 tablespoons lime juice
2 tablespoons Thai red Curry paste
1 tablespoon tamari or coconut amino’s
one clove garlic
2 teaspoons maple syrup
Thai Almond Butter Sauce
Combine all ingredients in a blender, adding more water as needed:
1 clove of garlic
2 teaspoons grated fresh ginger
3/4 cup almond butter
2 tablespoons low sodium tamari or coconut amino’s
2 teaspoons maple syrup
1/8 teaspoon cayenne pepper, or more
3 tablespoons water

Combine all in a food processor:
1 cup basil leaves
3 tablespoons hemp hearts
¼ cup olive oil
2 tablespoons lemon juice
¼ teaspoon sea salt
Pinch of black pepper

Monday, October 8, 2018

SECRETS of Sleep Webinar

One out of every three adults has trouble sleeping, are you one of them? Join me online, as I will explain the connection between nutrition, lifestyle, habits, and hormones with a great night's sleep. She'll teach you how to naturally and effortlessly enjoy sleep by using my SECRETS of Sleep method.

Wednesday November 7, 2018
11:00am- Noon EST

Follow this link to Sign up

Monday, September 10, 2018

Autumn Chili

As the nights become cooler and leaves begin to change colors (and Starbucks lets their Pumpkin Spice loose...) you may be craving something hearty for dinner. This is a quick, mild chili to satisfy those cravings. To keep it simple, the variety of veggies in this dish is meager but when I've had other items on hand and more time for chopping... I've made this with sweet potato, carrots, broccoli or cauliflower instead of bell peppers and it come out nice.

Autumn Chili garnished with roasted beets, pumpkin seeds and avocado slices

Autumn Chili

1 tsp olive oil
1 onion, chopped
2 garlic cloves, minced
2 cups bell pepper. chopped
28 oz diced tomatoes and their juices
two 15oz cans of beans, drained and rinsed or 3 1/2 cups cooked beans
1/2 cup pumpkin puree
1 1/2 tablespoons chili powder
1/4 - 1/2 tsp smoked paprika, depending on how much smoky flavor you desire
1/4 tsp paprika
1 tsp cinnamon
1 tsp pumpkin pie spice*
1 tsp sea salt
1 tsp dried oregano
dash of cayenne pepper for a mild chili (1/2 tsp for a spicy chili)

*The Pumpkin Pie Spice mix I make is:
3 tablespoons cinnamon
2 tsp dried ginger
2 tsp ground nutmeg
1 1/2 tsp ground allspice
1 1/2 tsp ground cloves

  1. Heat olive oil in a large pot over medium heat and add onions and bell peppers, cook for 5 min.
  2. Add garlic and cook another 2 minutes
  3. Add tomatoes, beans and pumpkin
  4. Add spices
  5. Simmer for 20-20 min
Alternatively, to use a Slow Cooker, coat bottom of preheated slow cooker with oil, add all ingredients and cook on Low for 3 hours.

Thursday, July 5, 2018

Beat the Heat with Matcha Lemonade

Matcha Lemonade with lemon

Matcha Lemonade

2 cups water
Zest of 1 lemon
1 lemon, peeled and seeded
2 tablespoons agave nectar or maple syrup
1-2 tsp matcha powder
1 cup ice cubes

Place all ingredients in a high speed blender and blend until frothy.

Use 1 or 2 teaspoons matcha powder, depending on your taste preferences.

Matcha is a superpowered green tea aiding in detox, hormone balance and reduces inflammation.