Smoky Chili with Sweet Potatoes

Smoky Chili with Sweet Potatoes

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Smoky Chili with Sweet Potatoes

Liquid smoke (yes, it’s a thing!) adds a divine grilled flavor to this bean and sweet potato chili.

The smoky, golden notes in this chili make it a fall favorite perfect for a potluck or tailgate party. The leftovers are great the next day, too!

INGREDIENTS

  • 2 cups dried small red beans (e.g., anasazi or kidney)
  • 4½ cups water, plus more for soaking
  • 1 teaspoon reduced sodium vegetable broth base
  • One 14.5-ounce can fire-roasted diced tomatoes, no salt added, with liquid
  • 2 tablespoons tomato paste
  • 1 medium yellow onion, diced
  • 2 medium sweet potatoes, diced
  • 3 celery stalks, diced
  • 2 medium garlic cloves, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon liquid smoke

INSTRUCTIONS

  1. Cover the beans with water and soak overnight.
  2. Drain the beans and add to a large pot with the 4½ cups of water and the broth base. Bring to a boil, covered, over medium-high heat, then reduce the heat to medium and simmer for 20 minutes.
  3. Add the tomatoes, tomato paste, onion, sweet potatoes, celery, garlic, paprika, chili powder, cumin, and liquid smoke and stir well.
  4. Cover and cook for an additional 40 to 45 minutes, stirring occasionally, until the sweet potatoes are tender yet firm and the beans are tender. Add water as needed to replace moisture lost to evaporation, although the consistency should be thick.

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10 Exercises To Do From Home If You Have Low Mobility

10 Exercises To Do From Home If You Have Low Mobility

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10 Exercises To Do From Home If You Have Low Mobility

Everyone needs to move. Humans were designed to move even if you have low mobility. Low mobility can make it difficult to do some everyday tasks, but there are still plenty of exercises you can do from home.
Here are 10 exercises you can do from home:

1. Seated leg raises:
Sit in a comfortable chair with your back straight and feet flat on the floor. Slowly raise one leg at a time, keeping your knee bent at a 90-degree angle. Hold the position for a few seconds before lowering your leg back to the starting position. Repeat with the other leg.

2. Hip abduction:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Keeping your core engaged, slowly lift one leg out to the side, keeping your foot flexed (pointing towards your body). Return to the starting position and repeat with the other leg.

3. Knee extension:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Slowly straighten one leg, keeping your foot flexed (pointing towards your body). Return to the starting position and repeat with the other leg.

4. Heel slides:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Slowly slide one heel out in front of you, keeping your foot flexed (pointing towards your body). Return to the starting position and repeat with the other leg.

5. Toe taps:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Alternately tap your toes on the floor in front of you, keeping your foot flexed (pointing towards your body).

6. Ankle circles:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Slowly rotate one ankle in a clockwise direction, then reverse the direction and rotate your ankle counterclockwise. Repeat with the other ankle.

7. Seated marches:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Slowly lift one knee up towards your chest, then return it to the starting position. Repeat with the other leg.

8. Hip raises:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Slowly lift one hip off of the seat, keeping your core engaged. Return to the starting position and repeat with the other leg.

9. Shoulder raises:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Slowly raise your shoulders off of the seat, keeping your core engaged. Return to the starting position and repeat.

10. Arm swings:
Sit in a chair with both feet flat on the floor and your knees bent at 90 degrees. Swing your arms forward and backward, keeping your core engaged.

It’s important to make sure you move at least 35 minutes each day. Low mobility should not stop you from being active and doing exercises you enjoy.
These 10 exercises you can do from home if you have low mobility. Seated leg raises, hip abduction, knee extension, heel slides, toe taps, ankle circles, seated marches, hip raises, shoulder raises, and arm swings are all great exercises to do from home if you have low mobility. Remember to check with your doctor before starting any new exercise routine.
Let us know below in the comments what other exercises you do from home!

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Lentil Chard & Sweet Potato Curry

Lentil Chard & Sweet Potato Curry

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Lentil, Chard & Sweet Potato Curry

This satisfying sweet potato stew is made even heartier with the addition of yellow lentils. Lime juice, Swiss chard, and vegan yogurt make it a comforting and well-balanced curry.

One sure sign you’re cooking something really tasty is when the aroma fills your house and makes it smell magical. This is one of those recipes. Onions, garlic, fresh ginger, curry powder, and garam masala (a smoky, peppery blend of spices often found in Indian cooking) become incredibly fragrant while cooking. By the time you finally get to serve yourself a bowl, your nose won’t be able to handle the teasing any longer! Serve this gluten-free, soy-free, nut-free dish on top of rice or quinoa, or alongside a piece of vegan chapati, naan, or crusty French bread.

Recipe adapted from But I Could Never Go Vegan! 125 Recipes That Prove You Can Live Without Cheese, It’s Not All Rabbit Food, and Your Friends Will Still Come Over for Dinner by Kristy Turner, 2014. Reprinted and adapted by permission of the publisher, The Experiment.

INGREDIENTS

  • 1 small onion, chopped
  • 3 to 4 garlic cloves, finely minced
  • ½ jalapeño, finely chopped
  • 1 (1-inch) piece fresh ginger, peeled and grated
  • 1 tablespoon curry powder
  • 1½ teaspoons garam masala
  • ½ teaspoon turmeric (optional)
  • 4 cups low-sodium vegetable broth
  • 3 cups peeled and chopped sweet potatoes (about 2 medium)
  • 1½ cups yellow lentils (toor dal), rinsed and picked through
  • ¾ cup plain vegan yogurt
  • Juice of ½ lime
  • 1 bunch Swiss chard, center stems removed, leaves roughly chopped
  • 1 teaspoon black salt (kala namak) or sea salt
  • Freshly ground black pepper

INSTRUCTIONS

  1. Place the onion in a large, shallow saucepan, and sauté over medium heat until translucent (about 3 to 4 minutes), adding water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and continue to sauté for about 1 minute. Add the jalapeño and sauté for about 2 minutes. Add the ginger, curry powder, garam masala, and turmeric (if using). Stir to fully combine and cook for about 2 minutes more, adding water as necessary.
  2. Add the broth, sweet potatoes, and lentils. Stir to combine. Cover and bring to a boil, then reduce the heat and cover again, this time leaving the lid open a crack. Simmer for about 20 minutes.
  3. When the lentils are tender and the liquid has decreased, add the yogurt, lime juice, and chard, and cook until the chard is just starting to wilt. Add the salt and the pepper to taste, stir to combine, and remove from the heat. Serve warm.

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Baked-Sweet-Potatoes-Stuffed-with-Chickpea-Chili

Baked Sweet Potatoes Stuffed with Chickpea Chili

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Baked Sweet Potatoes Stuffed with Chickpea Chili

Using pantry staples such as canned chickpeas and frozen corn, these rustic stuffed sweet potatoes are an ideal fallback meal for when you’re running low on fresh supplies.

Vegan chili potato, anyone? Load up baked sweet potatoes with a zesty, easy-to-make chickpea chili and you’ve got a tasty weeknight meal that requires little prep or clean-up. Top your chili-stuffed sweet potatoes with diced fresh avocado for creaminess, and you’ll never miss the typical, not-so-healthy additions of sour cream and/or cheese. Or, whip up your own three-ingredient vegan Sour “Cream,” made with silken tofu, a splash of vinegar, and sea salt.

INGREDIENTS

  • 4 to 5 medium sweet potatoes
  • 1 cup chopped onion
  • ¾ cup chopped red bell pepper
  • 1 tablespoon chili powder
  • 1½ teaspoon ground cumin
  • ¾ teaspoon fine sea salt
  • 3 cloves garlic, minced
  • 1 (15-ounce) can reduced-sodium garbanzo beans (chickpeas), rinsed and drained
  • 1 cup fresh or frozen corn
  • Chopped avocado (optional)
  • Bottled hot pepper sauce (optional)

INSTRUCTIONS

  1. Preheat oven to 400°F. Line a shallow baking pan with parchment paper. Place sweet potatoes in prepared pan. Bake 40 to 60 minutes or until tender.
  2. Meanwhile, in a large saucepan combine onion, ½ cup water, the bell pepper, 1½ teaspoons chili powder, 1 teaspoon cumin, and salt. Bring to boiling. Cook 8 minutes or until nearly all of the water is evaporated, stirring occasionally.
  3. Add ½ cup water and the garlic; cook 2 minutes more. Stir in garbanzo beans, corn, and the remaining 1½ teaspoons chili powder and ½ teaspoon cumin. Cook and stir until slightly thickened.
  4. To serve, spoon chickpea mixture over sweet potatoes. If desired, top with avocado, hot pepper sauce, and/or additional chili powder.

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10 High Energy Plant-Based Breakfast Recipes To Start Your Day Off Right

10 High Energy Plant-Based Breakfast Recipes To Start Your Day Off Right

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10 high energy plant-based breakfast recipes to start your day off right

1. Quinoa Breakfast Bowl: This high-protein breakfast bowl is packed with nutrients and flavor. It’s a great way to start your day off right!
2. Savory Oatmeal with Greens and Beans: A delicious, hearty, and healthy breakfast that will give you sustained energy all morning long.
3. Tropical Fruit Salad: A refreshing and energizing way to start your day!
4. The Ultimate Vegan Breakfast Burrito: Loaded with nutritious ingredients, this burrito will keep you going all morning long.
5. Protein-Packed Vegan Pancakes: These pancakes are perfect for a healthy and satisfying breakfast.
6. Spicy Black Bean Breakfast Bowl: This flavorful and filling breakfast bowl will give you the energy you need to power through your day.
7. Sunrise Smoothie: A refreshing and energizing smoothie to start your day off right.
8. Blueberry Almond Butter Toast: A simple and delicious breakfast that is packed with protein and healthy fats.
9. Sweet Potato Breakfast Hash: A hearty and satisfying breakfast that will keep you fueled all morning long.
10. Banana Oatmeal Pancakes: A healthy and delicious way to start your day! These pancakes are packed with nutrients and offer sustained energy throughout the morning.

These are just a few of the many high energy plant-based recipes that are perfect for breakfast, lunch, or dinner. With these recipes, you will have plenty of options to choose from when you need a quick and healthy meal. All of these recipes are packed with protein, fiber, and healthy fats, which will help to keep your energy levels high throughout the day. So, next time you are feeling hungry, try one of these delicious and healthy recipes!

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20 Ways To Gain Muscle And Lose Fat Fast

20 Ways To Gain Muscle And Lose Fat Fast

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20 Ways To Gain Muscle And Lose Fat Fast

1. Change your diet.

If you want to build muscle and lose fat, you need to change your diet. Cut out processed foods and eat more whole foods instead. This will help you lose weight and build muscle.

2. Lift weights.

lifting weights is a great way to build muscle and burn fat. Lifting heavy weights will help you see results faster than lifting light weights.

3. Do HIIT workouts.

HIIT workouts are a great way to burn fat and build muscle. They are short, but intense, and they help you burn more calories in less time.

4. Eat plenty of protein.

Protein is essential for building muscle mass. Make sure you are eating plenty of protein every day to help you see results.

5. Drink plenty of water.

Drinking plenty of water is essential for overall health, including muscle growth and fat loss. Make sure you are drinking enough water every day to stay hydrated.

6. Get enough sleep.

If you want to lose weight and build muscle, you need to get enough sleep. Studies have shown that people who get enough sleep lose more weight and build more muscle than those who don’t get enough sleep.

7. Supplement your diet with protein powder.

Protein powder is a great way to supplement your diet and help you build muscle mass. Make sure the protein powder you choose is high quality and low in sugar.

8. Avoid sugary drinks.

Sugary drinks are a major contributor to obesity and weight gain. Avoid them at all costs if you want to lose weight and build muscle.

9. Eat plenty of vegetables.

Vegetables are essential for a healthy diet. Eat plenty of them every day to make sure you are getting the nutrients you need for optimal health.

10. Get involved in a sport or activity that you love.

If you love sports or activities, get involved in one that you can do regularly. This will help keep you motivated to stick with your fitness routine, and you will see results faster.

11. Track your progress.

If you want to see results, you need to track your progress. Use a fitness tracker or journal to track your weight, body fat percentage, and muscle mass.

12. Eat more protein.

Protein is essential for building muscle mass. If you want to see results, make sure you are eating plenty of protein every day.

13. Drink BCAA supplements.

BCAA supplements are a great way to help build muscle and burn fat. They help you train harder and longer, and they also help prevent muscle loss.

14. Avoid alcohol.

Alcohol is a major contributor to weight gain and obesity. If you want to lose weight and build muscle, avoid drinking alcohol altogether.

15. Avoid processed foods.

Processed foods are high in sugar and unhealthy fats, and they can contribute to weight gain and obesity. If you want to lose weight and build muscle, avoid processed foods at all costs.

16. Drink green tea.

Green tea is a great beverage choice for those looking to lose weight and build muscle. It is high in antioxidants and caffeine, which help boost metabolism and burn fat.

17. Take omega-3 supplements.

Omega-3 supplements are important for overall health, including muscle growth and fat loss. Make sure you are taking a quality supplement to see the best results.

18. Eat more carbs post-workout.

Carbs are essential for muscle growth and repair. Eat a carb-rich meal after your workout to help refuel your muscles and promote muscle growth.

19. Avoid eating late at night.

Eating late at night can contribute to weight gain and obesity. If you want to lose weight and build muscle, avoid eating late at night altogether.

20. Stick with it!

The most important thing you can do if you want to lose weight and build muscle is to stick with it! Don’t give up, and be patient – you will see results in time!

20 ways to build muscle and lose fat fast even if you are over 40

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Cherry Tomato Bruschetta Tartines

Cherry Tomato Bruschetta Tartines

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Cherry Tomato Bruschetta Tartines

The perfect recipe to enjoy any time of day, these savory toasts feature an easy basil-infused bean spread that is also delicious as a dip for veggies and chips. A refreshing topping of tomatoes, cucumbers, and scallions adds brightness to the bread and conjures up daydreams of enjoying breakfast.

Piled high with chopped veggies, these tartines are a salad and a sandwich all rolled into one. A savory bean spread is topped with sweet tomatoes and refreshing cucumber that bring to mind the warm summer months with every bite. Fresh basil gives them Mediterranean flair, but you could also flavor them with cilantro, mint, parsley, or any combination of fresh herbs that you enjoy.

INGREDIENTS

  • 1 15-oz. can cannellini beans, rinsed and drained (1½ cups cooked)
  • 1½ cups chopped, peeled, and seeded cucumber
  • ½ cup sliced scallions
  • ½ cup cherry tomatoes, sliced
  • 2 tablespoons thinly sliced basil
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • ½ cup whole fresh basil leaves, plus more for garnish
  • 1 tablespoon lemon juice
  • 1 clove garlic
  • 4 slices sprouted whole grain bread, lightly toasted

INSTRUCTIONS

  1. In a bowl stir together ½ cup of the beans, the cucumber, ¼ cup of the scallions, the tomatoes, and the 2 tablespoons sliced basil. Season with salt and pepper.
  2. For bean spread, in a blender or food processor combine the remaining 1 cup beans and ¼ cup scallions with the ½ cup whole basil leaves, the lemon juice, garlic, and 1 tablespoon hot water. Cover and blend until creamy. Season with salt and pepper.
  3. To assemble, spread each toasted bread slice with 3 tablespoons of the bean spread. Top with cucumber mixture and garnish with additional basil leaves.

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Corn and Black Bean Cakes

Corn and Black Bean Cakes

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Corn and Black Bean Cakes

My mom made a version of these savory pancakes for dinner when I was a kid. My updated version is healthier, but no less delicious—and now I enjoy them for breakfast, too! For best results, don’t try to flip the pancakes until they are thoroughly crisped on the underside; only then will they release from the pan easily.

INGREDIENTS

  • 1½ cups whole wheat pastry flour
  • ½ cup cornmeal
  • 1 tablespoon aluminum-free baking powder
  • ½ teaspoon sea salt
  • 1½ cups unsweetened, unflavored plant milk
  • 1⁄4 cup unsweetened applesauce
  • 1 medium red bell pepper, seeded and finely diced
  • 1 (10-ounce) package frozen corn kernels, thawed
  • 1 cup cooked or canned black beans, rinsed and drained
  • 6 green onions, white and light green parts thinly sliced
  • Tomato Salsa (or use store-bought), for serving
  • Sour “Cream” for serving
  • chopped fresh cilantro, for serving

INSTRUCTIONS

  • Preheat the oven to 200°F.
  • In a large bowl, whisk together the flour, cornmeal, baking powder, and salt until well combined. Make a well in the center of the flour mixture and add the plant milk, applesauce, bell pepper, corn, black beans, and green onions. Gently fold the ingredients together just until incorporated. Do not overmix.
  • Heat a griddle or large nonstick pan over medium heat until a few droplets of water dropped in the pan jump and sizzle.
  • Spoon ½ cup batter for each pancake onto the pan, making sure they don’t touch each other, until no more will fit. Cook until the undersides are crisp and the pancake can be flipped easily without falling apart, about 4 minutes. Using a spatula, turn the pancakes over and cook until the other side is lightly browned and crisp, about 4 minutes. Transfer the pancakes to a heatproof platter and place in the oven to keep warm. Repeat with the remaining batter.
  • Serve the pancakes topped with salsa, sour “cream,” and chopped cilantro.

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Lentil Sloppy Joes

Lentil Sloppy Joes

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Lentil Sloppy Joes

This is a quick and easy meal that also reheats well for lunch the next day or two. Serve this stuffed into a whole-grain bun and eat with your hands, or ladle it over the buns (open-face style) and eat with a fork. I usually serve steamed kale with this dish and fresh corn, when in season.

INGREDIENTS

  • 3 ⅓ cups water or low-sodium vegetable stock
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 ½ cups dried brown lentils
  • 1 15-ounce can diced fire roasted tomatoes
  • 2 tablespoons soy sauce
  • 2 tablespoons Dijon mustard
  • 2 tablespoons brown sugar
  • 1 teaspoon rice vinegar
  • 1 teaspoon vegetarian Worcestershire sauce
  • salt to taste

INSTRUCTIONS

  • Place 1 cup of the water or stock in a large pot.
  • Add the onions and bell pepper and cook, stirring occasionally until onions soften slightly, about 5 minutes.
  • Add the chili powder and mix in well. Add the remaining liquid, lentils, tomatoes, and the rest of the seasonings. Mix well, bring to a boil, reduce heat, cover and cook over low heat for one hour, stirring occasionally.
  • Serve on whole-wheat buns, or fresh baked bread, with the trimmings of your choice.

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Easy Vegan Corn Chowder

Easy Vegan Corn Chowder

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Easy Vegan Corn Chowder

Corn chowder is universally appealing, especially among children, because of its sweet taste and creamy texture. Here you will find that creaminess without the heaviness of traditional chowder recipes.

INGREDIENTS

  • 1 small onion, cut into ¼-inch dice (about 1 cup)
  • 6 small garlic cloves, minced (about 1 tablespoon)
  • 6 to 7 cups Vegetable Stock or no oil, low-sodium, store-bought vegetable stock
  • 6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)
  • 1 large russet potato (about ¾ pound), scrubbed and cut into ¼-inch dice (about 3 cups)
  • 1 medium red bell pepper, cored, seeded, and cut into ¼-inch dice (about 1 cup)
  • 1 teaspoon finely chopped fresh parsley
  • 1 teaspoon finely chopped fresh thyme
  • ⅓ cup almond flour
  • Sea salt and freshly ground black pepper

INSTRUCTIONS

  • In a large stew pot or Dutch oven, place the onion, garlic, and 1½ cups of the Vegetable Stock. Cover the pot and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the onion is translucent, about 10 minutes.
  • Add the corn, potato, and 4½ cups of the remaining stock. Bring to a boil over medium heat. Reduce the heat and simmer until the potato is soft, 10 to 15 minutes.
  • Transfer half of the mixture to a blender and blend until smooth. Return to the pot. Add up to 1 cup stock to adjust the consistency if necessary.
  • Add the bell pepper, parsley, and thyme. Bring to a simmer and cook for another 10 minutes, until the flavors have blended and the pepper is tender.
  • Meanwhile, place the flour and 1/3 cup water in the blender and blend until smooth. Stir the almond cream into the chowder. Add salt and pepper to taste. Serve hot.
  • Storage: Cool soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.

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