A Day of Healthy Recipes to Try in 2019
by mary papadimos
It's a New Year and that means we can all hit the reset button when it comes to taking care of ourselves and improving our diets.
Eating healthy is not always convenient but I think it's one of the most important things to prioritize.
Let me show you what #HealthyEqualsHappy means to me when it comes to my plant based lifestyle.
Let's begin with food and breakfast, specifically. What kinds of staples will you find in my fridge and pantry? Sprouted oats, chia seeds, almond milk, berries and nut butter. Oatmeal and chia pudding are two fabulous breakfast options that are filling and can be dressed up a number of ways. The almond butter adds some healthy fat and berries are lower in sugar but add the perfect amount of sweetness! Did I mention it only takes a matter of minutes to cook oatmeal on the stovetop, my kind of fast food! Also, chia pudding can be whipped up by mixing in chia seeds with dairy free milk and placed in the fridge overnight. I highly recommend adding some thick coconut milk or coconut cream to thicken it up.
• 1/2 cup sprouted oats
• 1 cup unsweetened almond milk
• 1 tsp cacao powder
• 1/2 tsp ceylon cinnamon
• 1 tbsp almond butter
• mushroom adaptogen (if wanted)
Add everything but the almond butter to a pot on the stove and cook on low heat until the oatmeal is thick. Then, mix in almond butter
• few tbsp chia seeds
• 1.5 cups dairy free milk
• 1 tbsp heavy coconut cream
Mix everything together in bowl.
Cover with plastic wrap and place in the fridge overnight. Add more liquid in the morning if necessary.
For lunches, quinoa, sweet potato and basmati rice are my go-to foods. They're full of nutrients and don't take long to prepare, plus, they're super versatile! If you follow my IG, you will see that they're often present in my meals. As for veggies, sweet potatoes, zucchini, peas, bell peppers, mushrooms, brussels sprouts and green beans are my absolute favorites! Some of those are in this one-pot basmati rice and veggies dish I made.
Veggies and Rice
• 3 tbsp extra virgin olive oil
• 1/2 medium-large onion chopped
• 1 medium-large zucchini cut into half slices
• 5 oz frozen peas
• 1.5 cups sliced mushrooms
• 1 cup basmati rice
• 6 cups water
• 1/2 tub of hummus
• 1/2 tsp onion powder
• 1/2 tsp sea salt
• 1 tsp curry powder
• 1 tsp turmeric
• 1/2 tsp garam masala
• 1/4 tsp ground ginger
• 1 can organic sweet potato purée
Saute the onions in olive oil for a few minutes and then add everything but the hummus and only 4 cups of water rather than the 6 total.
Cook on medium heat for 20 minutes add then another two cups water. Cook for another 10 min or until it’s not a watery consistency. When it starts to cool down mix in the hummus.
As for veggies, sweet potatoes, zucchini, peas, bell peppers, mushrooms, brussels sprouts and green beans are my absolute favorites!
Some of those are in this one-pot basmati rice and veggies dish I made.
If I'm going to have a snack, either it's going to be a no bake low sugar dessert recipe, berries, or my personal favorite, 1/2 avocado stuffed with vegan cheese. Avocados are a main staple in my diet. Why? Well, they are packed with healthy fat, keep me full because they are so satisfying and the flesh is packed with vitamins and minerals. Also, I have been LOVING homemade hummus and carrots lately! It's so easy to make your own!
Chocolate Bliss Balls
• 5 tbsp coconut flour
• 1/3 cup + 2 tbsp vegan plain cream cheese
• 1/3 cup runny almond butter
• 3 tbsp healthier chocolate frosting (I like simple mills)
• 1/2 cup almonds roasted
• 1 tbsp MCT oil
• 1 tbsp liquid coconut oil
Blend in a food processor, roll into balls, store in the fridge and enjoy!
Avocado & Cheese
• 1/2 medium or large avocado
• 1.5 tbsp dairy free cream cheese
• 1 can chickpeas
• 2 tbsp olive oil
• 2 tbsp water (or enough so that a smooth consistency forms)
• 1 handful basil
• 1 small clove garlic
• 1/4 tsp onion powder
• sea salt
Blend all ingredients in a food processor until well-combined.
Dinner recipes are probably my favorite. For the most part, I work out later in the day and by the time dinner rolls around, I'm wanting all of the carbs. Chickpea pasta, marinara sauce and vegan cheese always comes in handy and it's so easy to put together! For extra nutrients, I love to sauté zucchini or spinach and add it to the dish. Fresh herbs like basil and dill are great additions and always brighten up a dish!
• 1/3 box chickpea pasta
• 1/4 cup marinara (Rao's)
• 2 servings vegan mozzarella (Miyoko's)
Boil the pasta according to package directions, top with your favorite marinara and cheese and enjoy!
For those that are not veggie fans but like fruit, smoothies are a great way to hide some vegetables. Try steaming and then freezing some zucchini, peas, and cauliflower- you will be surprised at how delicious your smoothie is. I can never taste the zucchini, so that one is my favorite smoothie veggie!
Easy Vegan Smoothie
• 1/3 cup frozen coconut cubes (I like Trader Joe's)
• 1 cup frozen blueberries
• 1 tbsp cacao powder
• 1 tbsp ceylon cinnamon
• 1 cup unsweetened cashew milk
• 1/4 cup walnuts
Blend all ingredients in a high powered blender.
Water, water, water! When I go out to eat or just about anywhere, you can find me drinking good ole H20.
It wasn't always like that for me, I used to be a diet pop junkie, yikes! It took some time but once I stuck to water and omitted pop/ most other beverages, it became easier to up my intake.
For a nice infusion, add some fresh citrus juice and berries. Basil or mint adds a fresh touch too.
Oh, dandelion tea, it's the best! I like to enjoy it with some cacao powder and adaptogens. It tastes like hot cocoa to me and I love it on a cold day.
• 1.5 cups water
• 1 dandelion tea bag
• 1/2 tsp cacao powder
• 1 serving mushroom adaptogen (I love Mood Beli)
Heat up the water, allow the tea bag to steep for a few minutes and then stir in the cacao and adaptogen
Homemade Hot Mushroom Cacao
• 1/4 cup raw cashews,
• 8 oz mushrooms
• 2.5 cups water
• 1 tbsp cacao
• 1/2 tsp coconut sugar
• 1/4 tsp cinnamon
• 1 tbsp coconut butter
Soak cashews in warm water for 1 hour and then drain. Boil mushrooms in water for about 20 minutes. Drain the mushrooms and add the broth to a blender and blend with all other ingredients.