Vegan Minestrone Soup

vegan minestrone soup

My vegan minestrone soup is the perfect comfort food. It works a great as a hearty lunch option or the perfect starter for any dinner you may be hosting.

Having troubles getting your kids to eat their veggies? Than you must try this recipe. See for yourself how “Serving large portions of vegetable soup at the start of a meal affected children’s energy and vegetable intake”.

Prep Time: 10 minutes

  • Cook Time: 20 minutes
  • Total Time: 30 minutes

Serves: 4-6 bowls of soup

vegan soup

Ingredients

Optional: ¼ Cup of Parmesan cheese

Directions

  1. Finely chop the onions, carrots and celery and rinse the chickpeas in a colander.
  2. Heat 2-3 tablespoons of olive oil/avocado oil in a medium pot. Then add the onions and cook for about 1 minute.
  3. Next, add the carrots and celery. Season with salt, pepper and garlic powder and let cook 2-3 minutes.
  4. Add the can of cherry tomatoes and using a wooden spoon, gently crush the tomatoes.
  5. Once the mixture comes to a boil, add the veggie stalk once again seasoning with salt, pepper and garlic powder.
  6. When the soup begins to boil, add the chickpeas, spinach/kale and the parmesan cheese.
  7. Let cook for another minute or two then season with more salt and pepper to taste.
  8. ENJOY!!

Healthy Vegan Breakfast Bowl

healthy vegan breakfast

It’s been said that, “breakfast is the most important meal of the day”.  Although this may no longer stand true depending on which experts you believe, one thing is for certain. The foods we eat, regardless of whether it’s breakfast, lunch or dinner, have a direct impact on our health. Effecting us both mentally and physically. This is why I created this healthy vegan breakfast.

So, when it comes to breakfast stay clear of the  highly processed, nutrient deficient food and refined carbohydrates. They will spike your blood sugar and insulin, setting you up for crash and cravings by 11 am!

Click here to read, “This One Thing Has Been Linked To Almost All Diseases”.

Instead, start you day (whenever your first meal happens to be) with my go-to, all-morning energy, healthy vegan breakfast.

balanced breakfast

Ingredients:

  • 2 Tbs almond butter (good fats & protein)
  • 1 tsp fresh ground organic flax seed (good omegas & fiber)
  • 1 Tbs chopped nuts – walnut, pecan (good proteins/fats/fiber)
  • Dash organic cinnamon or pumpkin/apple pie spice (no sugar)
  • Coconut milk to desired consistency (almond milk works too)
  • Fresh fruit (optional)

Directions

  1. Warm almond butter until it becomes a liquid.
  2. Combine all the ingredients together and stir well
  3. ENJOY!

It’s just that simple! As an added option, you can add 1 tsp raw organic honey or unsweetened applesauce and even topped with your favorite fruits.

Soft Gingerbread Cookies

soft gingerbread cookies

These festive, soft gingerbread cookies are a sure fire way to fill your home with holiday cheer with just the aroma alone.  After all, who can resist the taste of gingerbread during the holidays?

Did You Know?

Ginger belongs to the same family as turmeric and has many medicinal benefits which includes;

Ingredients

chewy gingerbread cookies

Instructions For Soft Gingerbread Cookies

  1. Preheat oven to 380°F.
  2. In a medium mixing bowl, combine the flour and the spice blend.
  3. Next add the maple syrup and the melted coconut oil stirring just until incorporated.
  4. Transfer the dough to the center of a large sheet of plastic wrap, and shape into a 1”-tall rectangle.
  5. Leaving the cookie dough between the sheets of plastic wrap, roll it out until ⅛” thick. Lightly flour your cookie cutter, and press it into the dough, making sure each shape lies as close to its neighbors as possible to minimize unused dough.
  6. Peel the unused dough away from the shapes, and place them onto the prepared baking sheets. Re-roll the unused dough, and repeat.
  7. Place baking sheets in the oven, one on the middle rack and one on the upper. Bake for 8-9 minutes.
  8. Place the baking sheets on cooling racks to cool *NOTE the cookies will further crisp as they cool.
  9. ENJOY!!

**If you prefer your cookies crisp, bake for an additional 3-4 minutes (for a total bake time of 11 minutes)

Instant Pot Vegetarian Chili

instant pot vegetarian chili

My instant pot vegetarian chili with it’s special ‘secret ingredient’ is exactly the type of comfort food your company will be craving this holiday season.

Did You Know?

According to Dr. Axe there are many benefits of kidney beans nutrition including;

  • Lowers Cholesterol and Reduces Heart Disease Risk
  • Controls Blood Sugar
  • Combats Diabetes
  • Helps Treat and Prevent Certain Cancers
  • Aids in Weight loss
dark chocolcate chili

Ingredients

  • 1 tinned tomato (400g)
  • 1 tin of Chickpeas (400g)
  • Approximately 6 Mixed chillies (depending on your tolerance, I like it mild and I use a mix of Ancho Chillies and Red chillies, with some green chillies) chopped finely and deseeded
  • 1 tin of kidney beans (400g)
  • 1 tin of Butter beans (400g)
  • Table spoon of tomato paste
  • 1 onion chopped finely
  • 1 cube of vegetable stock
  • Olive oil
  • 1 square of good dark chocolate
  • 1 coffee espresso shot (50 ml)
  • Wraps
  • Rice (cauliflower rice prefereed)
  • Grated Cheese
  • Guacamole, sour cream or mayonnaise depending on preference

Options For Non-Vegitarians

  • Add a sausage of chorizo
  • Substitute vegetable broth for chicken broth

Directions

  1. Chop the onions and chillies so they are chopped finely.
  2. Pour approximately a table spoon of olive oil into a casserole pot that has a lid and place this onto a medium heat
  3. Cook the onions for 10 minutes, or until the onions are soft
  4. Next, add the chillies and fry for 5 minutes
  5. Add the tomato paste, and make sure the onions and chillies are mixed well in the paste
  6. Add the tinned tomatoes and the cube of stock. You can add 50 ml of water to this to ensure that the chilli doesn’t become too thick
  7. Rinse the beans under cold water
  8. Add the beans to the casserole pot and increase the heat to just boiling, and then reduce to a simmer
  9. Place the lid on and let that simmer for about an hour or until the chilli has reduced/thickened
  10. After an hour, add the chocolate square and espresso coffee to the chilli.
  11. stir and serve with grated cheese, and assortment of sides. This chilli goes well with Mexican rice and good corn soft tortillas.

Keto/Paleo Zucchini Lasagna

zucchini lasagna noodles

This meal using zucchini lasagna noodles is proof that any recipe can be swapped out for healthy ingredients and still be delicious and satisfying. This means you never need to miss out on your favorite comfort foods again. Just by making so minor changes such as;

You can reduce your inflammation and help ward off disease.

Special Notes

It is recommended you use a vegetable peeler or mandolin slicer to slice zucchini thin and keep the pieces uniform.

zucchini lasagna noodles

I personally prefer the mandolin to make the zucchini lasagna noodles or else it will take a very long time to get the strips prepped and ready to go.

Ingredients

  • 4 medium zucchini, sliced thin
  • 1-2 Tbsp olive or avocado oil
  • 1 egg
  • ½  pound natural or organic ground meat of choice – turkey, sausage, beef
  • 1 ½ cups sugar-free organic marinara sauce
  • 1 cup part-skim ricotta or Daiya vegan cheese – mozzarella, cream cheese,…
  • Sea salt
  • 1 Tbsp chopped basil, divided
  • Coconut oil cooking spray
  • ½ cup shredded parmesan (or Daiya option)

Directions

  1. Preheat the oven to 375ºF and lay out 3 sheets of paper towels. Next, lay out your zucchini slices, and salt them well. Let them sit and dehydrate as you prepare the/your sauce.
  2. In a large ceramic/stainless/iron skillet, heat olive or avocado oil over medium heat. Add the ground turkey/sausage by breaking it up into small pieces and cooking until browned. Next, add the marinara sauce to the skillet and set the heat to low. Let the sauce simmer.
  3. While your sauce is simmering, mix the ricotta, egg, and 1/2 tablespoon chopped basil in a small bowl until well combined. Set aside.
  4. At this point, your zucchini slices will look like they’re covered in water. Wipe them off and press down firmly with a paper towel. Try and remove as much moisture as possible on each slice.
  5. Spray an 8×8 baking dish with cooking spray and start assembling your lasagna. Start by laying down 5 or 6 zucchini slices in a row at the bottom of the baking dish. Next, top with 1/3 of the sauce and a dot containing 1/3 of the ricotta mixture. Repeat the layers, alternating the direction of the zucchini slices. Finish with a layer of zucchini on top followed by the parmesan cheese.
  6. Cover your dish with aluminum foil and let your zucchini cook for 50 to 60 minutes. Next, sprinkle with the remaining chopped basil.
  7. Lastly, ENJOY!

Makes 4 servings

Best Banana Muffins Recipe

best banana muffins
Looking for the best banana muffins recipe out there? Than look no further as these are arguably the best recipe for banana muffins to date. Add the fact that these muffins contain ingredients such as quinoa which have several health benefits, it’s a double win. Healthy AND delicious.

Did You Know?

While quinoa is rich in:

“One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.”

Ingredients

Directions

  1. Mix all ingredients together in a large mixing bowl
  2. Line your muffin tray and fill each compartment 1/3 of the way.
  3. Next, bake at 375 degrees for 20 minutes (baking time may vary depending on your muffin size)
  4. Let muffins cool and store in the fridge.
  5. Enjoy as I’m sure you’ll agree that they will be the best banana muffins you’ve ever made!!

Looking for more delicious recipes?  Click here to view my recipe for “Vegan Oatmeal Chocolate Chip Cookies”.

Almond Flour Chocolate Chip Cookies

Almond Flour Chocolate Chip Cookies

These amazing almond flour chocolate chip cookies are;

They truly are the perfect treat for both your taste buds and your friends and family. Serve these almond flour chocolate chip cookies at your next gathering and see for yourself.

coconut oil

Did you know?

Coconut oil is made from pressing copra of fresh coconut meat.  To make this oil, you can use both wet and dry methods.  The milk and oil from the coconut are pressed, and then the oil is removed.  At room temperatures, coconut oil has a firm texture because the saturated fats in the oil are made of smaller molecules.

Coconut oil has several health benefits and is recognized as having antibiotic, anti-microbial, and anti-viral benefits.  Click here to read, “Coconut Oil – Secret To Losing Weight & Preventing Diabetes” to learn more!

Ingredients

Directions

  1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
  2. Combine all dry ingredients into a mixing bowl followed by wet ingredients.
  3. Stir until well combined, then add chopped chocolate.
  4. Set batter in the fridge for 1 hour to allow flour to fully absorb coconut oil.
  5. Bake for 10-12 minutes.
  6. ENJOY!

Best Tea For A Cold

Best Tea For A Cold

This is the best tea for a cold I have found to date. Particularity important this time of the season as it’s almost impossible not to run into someone;

  • Shopping
  • At work
  • At school
  • Holiday event

That isn’t sick with some version of a cold or flu. This is why I’m sharing my recipe for battling those cold and flu bugs with the goal of not only getting healthy but staying healthy. This is truly one of the best tea for a cold recipes out there. Try it for yourself to ensure you don’t miss out on any holiday fun.

Special Note

Try and drink this daily, every morning to keep things away.  If symptoms do show up, drink 3-4 times per day and the symptoms will usually go away within 24 hours.

Immune Boosting Tea Ingredients:

lemon benefits
apple cider vinegar

Directions

  1. Warm up pure filtered water (not hot as it will kill the enzymes, etc)
  2. Stir in all the ingredients.
  3. Drink and reap all the benefits.

Keto Rice

keto rice

Keto rice is my go-to substitute side dish for any meal in place of;

  • Rice
  • Potatoes
  • ‘Bowl’ meals (in place of the wheat or corn tortillas)
  • ‘Chinese/Japanese’ inspired dishes

It can be used in combination with;

  • Taco or burrito mix
  • Stir fry chicken/beef
  • Steamed seafood & veggie

The possibilities are truly endless. The great thing is you can customize as you wish by adding or removing any items.  For example, I like cabbage better than brussel sprouts.

In order for my keto rice to have detox benefits, all ingredients must be organic or ‘toxin free’.

Luckily, most of these fresh, whole food ingredients have a detoxing effect on the body reducing the body’s toxic burden that interferes with optimal health.

cauliflower rice recipe

Special Notes:

*You can skip most of the prep with a food processor – I just throw it all in.

cauliflower rice

Ingredients

  • 24 ounces cauliflower florets (about ½ head)*
  • 6 ounces broccoli florets/1 broccoli stalk (I do stem as well)*
  • 1 – 1 inch slice of purple cabbage and/or 1 cup Brussel sprouts, (shredded)*
  • 1 Tbsp fresh ginger (grated)*
  • 3 garlic cloves (minced)*
  • 1 small bok choy*
  • 2 celery stalks, (diced)*
  • 1 red onion (diced)*
  • 2 carrots (grated)*
  • 2 green onions, (chopped)*
  • 1 Tsp black sesame seeds
  • 2 Tbsp coconut amino (or more – sweet, teriyaki like)
  • 1 Tbsp fresh grated turmeric (or powder)
  • 4 Tbsp coconut or avocado oil, divided
  • 2 large pastured eggs, beaten
cauliflower rice

Directions

  1. To make cauliflower rice, first start by pulsing cauliflower in a food processor until it takes on a rice-like form and then set aside.
  2. Next, add all other remaining veggie ingredients (in the first section) into processor and pulse until you get it to your desired size, then add to the bowl of cauliflower rice.
  3. In a small bowl, whisk coconut amino, ginger, turmeric, and 1 tbsp coconut oil.
  4. Next, heat 1 Tbsp coconut/avocado oil in a large wok or skillet over low heat. Add eggs and scramble until cooked to desired consistency then set aside.
  5. Heat 3 Tbsp coconut/avocado oil and add the veggie mix. Cook 6-8 minutes.
  6. Lastly, add the coconut amino mix and eggs. Stir constantly for another 2-3 minutes and enjoy!

This dish is best served immediately however you can place individual servings into a glass storage container or even freeze for future meal prep (ie: lunches or breakfast)

Keto Cauliflower Patties

keto cauliflower

This recipe for keto cauliflower patties with feta cheese is a family favorite of mine. The simple and clean ingredients were carefully selected in order to get the most out of this dish. But be prepared to share your keto cauliflower patty recipe after the meal because everyone is going to want it!

Ingredients:

  • 1 tbsp mix of seeds (sunflower, pumpkin, sesame, chia, etc.)
  • 1 tbsp baking powder
  • 2 tbsp coconut flour
  • 1 cup feta cheese in chunks
  • 1 tsp garlic powder
  • 2 cups cooked cauliflower florets, finely chopped
  • 1 tsp paprika
  • 1 tsp onion powder
  • An organic egg

Click here to read, “Do I Always Have To Buy Organic?”

cauliflower

Instructions:

  1. To cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for 4 to 5 minutes or until tender but not mushy. Then drain well and dry on paper towel. Next, using a knife, finely chop and set 2 cups aside.
  2. Preheat oven to 400°F.  Grease a nonstick cookie sheet with coconut oil.
  3. In a medium bowl, combine all of the ingredients and add the cauliflower.
  4. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 25-30 minutes or until golden.

Serve with a soup or salad.

keto cauliflower