Posts in category: Fitness

Quick Brown Rice Congee

A mix of mushrooms, green onions, and ginger have just the right amount of spice in this melt-in-your-mouth hot rice and tofu dish.

Congee is a hot rice porridge eaten all over Asia, usually for breakfast. The meltingly tender rice makes a luscious base for a wide variety of toppings, so feel free to improvise and add to the suggestions below. For creamier results, double the liquid (you can use half vegetable broth, half water), and simmer the congee for 30 to 40 minutes.

Already have some cooked brown rice in the fridge? Use 3 cups, and skip Step 1.

Ingredients:

• 1 cup dried brown rice
• 1 14-oz. package extra-firm tofu, drained and cut into cubes
• 8 oz. sliced cremini mushrooms
• 3 cups mushroom or vegetable broth
• 1 tablespoons reduced-sodium soy sauce
• 3 slices fresh ginger root
• 2 cloves garlic, minced (2 tsp.)
• 2 scallions (green onions), thinly sliced
• Sesame seeds, for garnish

Directions:

1. Cook brown rice according to package directions. Set aside.
2. Preheat the oven to 400˚F, and line 2 baking sheets with parchment paper or silicone baking mats. Spread tofu cubes on one baking sheet and mushroom slices on the other. Roast 10 minutes. Flip tofu cubes and mushroom slices, and roast 8 to 10 minutes more or until browned on the edges.
3. Meanwhile, bring the rice, broth, soy sauce, ginger, and garlic to a simmer in a large saucepan. Simmer, partially covered, 10 minutes, or until rice is soft and has absorbed some of the broth. Spoon the congee (rice) into bowls, and top with roasted tofu cubes, mushrooms, sliced green onions, and sesame seeds.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

5 whole food vegan recipes to reduce the symptoms of the menopause.

If you’re menopausal and looking for some delicious vegan recipes to help ease your symptoms, look no further! These five whole food vegan recipes are perfect for reducing menopausal discomforts like hot flashes, mood swings, and fatigue.

1. Spicy Lentil Soup: This hearty soup is perfect for menopausal women who are dealing with hot flashes. The spice from the lentils will help to cool you down and make you feel more comfortable.

2. Raw Veggie Salad: Eating plenty of raw veggies is important for menopausal women in order to get the nutrients they need and to avoid weight gain. This salad is packed full of nutrients and is sure to satisfy your hunger.

3. Vegan Chili: This chili is perfect for menopausal women who are looking for a hearty and filling meal. The beans and veggies in this chili will give you sustained energy and help to reduce menopausal fatigue.

4. Quinoa Bowl with Roasted Veggies: This quinoa bowl is perfect for menopausal women who are dealing with mood swings. The healthy fats from the quinoa and the roasted veggies will help to stabilize your mood and make you feel more balanced.

5. Berry Smoothie: This smoothie is perfect for menopausal women who are craving something sweet. The berries in this smoothie are high in antioxidants, which can help to reduce menopausal symptoms like hot flashes and night sweats.
Always remember to include green vegetables in your menopause diet as they are alkalizing and help to reduce menopausal symptoms.

These five vegan recipes are perfect for menopausal women who are looking for whole food options that will help to ease their symptoms. Try out these recipes and see how they work for you!
So there you go 5 vegan recipes to help you with the symptoms of the menopause.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Lots-of-Vegetables Risotto

In this ultra-comforting twist on classic risotto, brown rice is cooked with veggie broth and combined with mushrooms and garlic for a rich savory flavor. Carrot and peas are added for extra sweetness, while plant milk gives the comforting, creamy risotto texture without you having to spend all that time hovering over the stove.

Garlic, mushrooms, and vegetable broth infuse this creamy vegan risotto with savory flavor, while crisp-tender carrots and peas add a dash of sweetness to round things out. Short on time? Use precooked rice and start with Step 2, adding a little water to the rice if it’s dry.

Ingredients:

• 3 cups vegetable stock
• 1½ cups dry brown rice, rinsed and drained
• 6 cloves garlic, minced
• 2 cups thinly sliced fresh mushrooms
• 1 cup ½-inch cauliflower florets
• 1 cup thinly sliced carrots
• 1 cup fresh or frozen peas
• 1 cup unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
• Sea salt and freshly ground black pepper, to taste

Directions:

1. In a large saucepan bring vegetable stock to boiling. Add rice; reduce heat. Simmer 45 minutes or until rice is toasted in places but still moist.
2. Meanwhile, heat an extra-large skillet over medium-high. Add garlic; stir constantly to prevent sticking. Add mushrooms; cook 5 to 10 minutes or until the liquid released by the mushrooms is cooked off and mushrooms are browned. Transfer to the saucepan with the rice. Do not clean skillet.
3. In the same skillet combine cauliflower, carrots, peas, and ¼ cup water. Cook over medium until vegetables are crisp-tender, stirring occasionally. Transfer to the saucepan with the rice.
4. Stir milk into the saucepan and season with salt and pepper. Cook 10 minutes more or until risotto is creamy. Serve warm.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Raw Choco Bites With Oats And Carrots

Raw carrot, banana, dried fruit, rolled oats, and cacao powder power-up these energizing snack balls. Pop a few in your lunch box, or enjoy before the gym or as an after-dinner sweet treat. Note: Stored in the fridge they’ll stay fresh for about three days.

These raw choco bites might look and taste decadent, but they’re mainly made of banana, carrot, and oats. You can make them for dessert or use them as a raw power snack, as they’re sweetened with energizing figs, dates, and raw cacao.

Ingredients:

• 1 carrot
• 1 banana
• ½ cup gluten-free rolled oats
• 3 dried figs
• 3 dates
• 2 tsp. raw cacao
• Shredded coconut (optional)

Directions:

1. Chop carrot in large pieces. In a food processor, blend carrots, figs, and dates for 10-15 seconds or until minced. Set aside.
2. In a large bowl, add banana and oats and mash with a fork or bare hands. Add carrot mix and raw cacao. Blend together until mixture is uniform. Shape into 1-inch round bites and set aside.
3. Pour some shredded coconut (if using) on a small bowl, and roll each bite until coconut covers the surface. Store in an airtight container in the refrigerator for up to 3 days.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

5 Vegan Weight Loss Recipes For Beginners

If you’re looking for easy vegan recipes that can help you lose weight, then look no further! These five delicious vegan recipes are perfect for anyone trying to slim down.

1. Roasted Cauliflower and Chickpea Salad: This hearty salad is full of fiber-rich veggies and protein-packed chickpeas, making it the perfect meal for satisfying hunger without packing on the pounds.

ingredients:
-1 head of cauliflower, chopped into florets
-1 can of chickpeas, drained and rinsed
-1/4 cup of tahini
-1/4 cup of lemon juice
-2 cloves of garlic, minced
-1 teaspoon of cumin
-Salt and pepper to taste

Instructions:
1. Preheat oven to 400 degrees Fahrenheit.
2. In a large bowl, mix together the cauliflower, chickpeas, tahini, lemon juice, garlic, and cumin.
3. Season with salt and pepper to taste.
4. Spread the mixture onto a baking sheet and roast for 25 minutes, or until the cauliflower is tender and the chickpeas are crispy.
5. Serve warm or cold.

2. Mediterranean Quinoa Bowls: These easy vegan bowls are packed with healthy ingredients like quinoa, olives, and sun-dried tomatoes, making them a nutrient-rich option for weight loss.

ingredients:
-1 cup of cooked quinoa
-1/4 cup of pitted Kalamata olives
-1/4 cup of sun-dried tomatoes
-1/4 cup of crumbled feta cheese
-1 tablespoon of chopped fresh parsley

Instructions:
1. In a large bowl, mix together the cooked quinoa, olives, sun-dried tomatoes, feta cheese, and parsley.
2. Season with salt and pepper to taste.
3. Serve at room temperature or chilled.

3. Vegan Lentil Soup: This easy vegan soup is perfect for a filling lunch or light dinner. It’s packed with protein and fiber, making it a great option for weight loss.

ingredients:
-1 cup of dry green lentils
-4 cups of vegetable broth
-1 large carrot, diced
-1 stalk of celery, diced
-1 small onion, diced
-2 cloves of garlic, minced
-1 teaspoon of dried thyme
-Salt and pepper to taste

Instructions:
1. In a large pot, combine the lentils, vegetable broth, carrot, celery, onion, garlic, and thyme.
2. Season with salt and pepper to taste.
3. Bring the soup to a boil, then reduce heat and simmer for 20 minutes, or until the lentils are tender.
4. Serve hot with crusty bread for dipping.

4. Vegan Black Bean Brownies: These fudgy brownies are made with black beans, so they’re packed with fiber and protein. Plus, they’re naturally sweetened with dates, making them a healthier option for satisfying your sweet tooth.

ingredients:
-1 cup of cooked black beans
-1/2 cup of pitted dates
-1/4 cup of unsweetened cocoa powder
-1/4 cup of almond butter
-1 teaspoon of vanilla extract

Instructions:
1. Preheat oven to 350 degrees Fahrenheit.
2. In a food processor, combine the black beans, dates, cocoa powder, almond butter, and vanilla extract.
3. Blend until the mixture is smooth.
4. Spread the batter into an 8×8 inch baking dish and bake for 25 minutes, or until the brownies are firm to the touch.
5. Allow to cool completely before cutting into squares.

5. Vegan Banana Pancakes: These easy vegan pancakes are made with just three ingredients – bananas, eggs, and baking powder. They’re light and fluffy, making them a great option for weight loss.

ingredients:
-2 large ripe bananas
-4 eggs
-1 teaspoon of baking powder

Instructions:
1. In a large bowl, mash the bananas with a fork or an immersion blender.
2. Mix in the eggs and baking powder.
3. Heat a nonstick skillet over medium heat and spray with cooking spray.
4. For each pancake, spoon 1/4 cup of batter onto the skillet. Cook for 2 minutes per side, or until golden brown.
5. Serve with fresh fruit and maple syrup.
So there you are, some tasty vegan recipes for weight loss. And remember, easy vegan recipes can be just as delicious and satisfying as their non-vegan counterparts. Portion control and moderation are still key, but with these recipes, you can indulge in your favourite foods without sabotaging your weight loss goals.
So don’t be afraid to experiment in the kitchen and find vegan meals that you love!

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Slow-Cooker Vegan Cassoulet

Thanks to the convenience of canned beans and canned fire-roasted tomatoes, you can have this three-bean veggie stew ready for the slow-cooker in just 20 minutes. Roughly chopped carrot and parsnip offer hearty root veggie goodness; kale keeps things green, and fresh thyme and rosemary lend a herbaceous lift. Shares a reader, “This is one of my favorite dishes so far!”

This hearty vegan cassoulet requires just 20 minutes of active prep time; then it simmers all day in the slow cooker. Three different varieties of canned beans make for a stew as richly flavored as it is convenient. Serve with a whole wheat baguette to sop up every bit of juice.

Ingredients:

• 2 14.5-oz. cans no-salt-added fire-roasted diced tomatoes, undrained
• 2 cups low-sodium vegetable broth
• 1 15-oz. can no-salt-added kidney beans, rinsed and drained
• 1 15-oz. can no-salt-added cannellini beans, rinsed and drained
• 1 15-oz. can no-salt-added red beans, rinsed and drained
• 1 onion, chopped (1 cup)
• 1 cup coarsely chopped carrots
• ½ cup chopped celery
• ½ cup chopped parsnips
• ⅔ cup red wine or low-sodium vegetable broth
• 6 garlic cloves, roughly chopped
• 2 tsp. chopped fresh thyme
• 1 teaspoon chopped fresh rosemary
• 2 cups thinly sliced stemmed kale (optional)
• 2 tablespoons balsamic vinegar
• Sea salt and freshly ground black pepper, to taste

Directions:

1. In a 5- to 6-qt. slow cooker combine the first 13 ingredients (through rosemary).
2. Cover and cook on low 8 to 9 hours (or high 4 to 4½ hours). Stir in kale (if using) the last 30 minutes of cooking. Before serving, stir in vinegar and season with salt and pepper. Sprinkle with additional fresh thyme or rosemary.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Stir-Fry With Peanut Sauce

In this easy vegan recipe, crisp, colorful, veggies are cooked until just tender and served atop brown rice. Drizzle with a sensational low-fat peanut sauce for the full effect! Notes a fan, “Absolutely delicious; very versatile with whatever veg is in the fridge.” Another writes, “This is my husband’s favorite stir-fry! It’s simple, made in about 30-minutes, and tastes delicious!”

Stir-fries should be pretty. This recipe uses vegetables for variety of color (two colors of peppers), texture (crisp peas and tender cabbage), and shapes (strips, shreds, and wedges). A luscious and easy-to-make homemade peanut sauce makes this vegan stir-fry extra satisfying.

Note that this recipe calls for hot cooked brown jasmine rice, so be sure to have that ready to go.

Ingredients:

• ½ cup low-sodium vegetable broth
• 2 tablespoons unsalted creamy peanut butter
• 1 tablespoon lime juice
• 1 teaspoon arrowroot powder
• 1 teaspoon pure maple syrup
• ¼ teaspoon crushed red pepper
• 2 red, orange, yellow, and/or green bell peppers, cut into strips (2 cups)
• 1 medium onion, cut into thin wedges (1 cup)
• 3 cloves garlic, minced
• 2 cups shredded napa cabbage
• 1 cup snow pea pods, halved
• Sea salt and freshly ground black pepper, to taste
• 2 cups hot cooked brown jasmine rice
• 1 tablespoon crushed unsalted peanuts
• 1 lime, cut into wedges

Directions:

1. For sauce, in a small bowl whisk together the first six ingredients (through crushed red pepper) and ¼ cup water. Mix well.
2. In a large wok or extra-large skillet cook and stir bell peppers, onion, and garlic over medium-high 3 to 4 minutes or until crisp-tender, adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add cabbage and snow peas; cook and stir 1 to 2 minutes or until vegetables are just starting to get tender.
3. Stir sauce and add to wok. Mix well; cook and stir 1 to 2 minutes or until sauce is thickened. Season with salt and black pepper. Serve over rice with crushed peanuts and lime wedges.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

5 Of The Best Juice Cleanse Recipes

If you’re looking to cleanse your body and reset your system, a juice cleanse is a great way to do it. There are many different ways to approach a juice cleanse, but the basic idea is to drink only freshly juiced fruits and vegetables for a period of time, usually three to five days.

During a juice cleanse, your body will be getting all the nutrients it needs from the fresh juices, so you may feel more energized and cleansed than you would if you were just drinking water or eating solid foods. Some people report feeling lighter and more vibrant after a juice cleanse.

If you’re thinking about doing a juice cleanse, there are a few things to keep in mind.
First, it’s important to make sure you’re getting a variety of different fruits and vegetables in your juices. This will give your body the widest range of nutrients possible. Second, be sure to drink plenty of water throughout the day to keep yourself hydrated. And finally, if you start to feel hungry or lightheaded, listen to your body and have a small snack or drink more juice.
With a little planning, a juice cleanse can be a great way to reboot your system and feel your best.

5 of the best juice cleanse recipes:

1. Green Juice: This juice is packed with nutrients and chlorophyll, which is great for detoxifying the body. It’s made with celery, cucumber, kale, spinach, parsley, lemon, and ginger.
Green Juice:
Ingredients:
1 cup spinach
1/2 cucumber
1 celery stick
1/2 green apple
1/4 lemon
1 inch ginger

Directions:
Wash all ingredients. Remove apple seeds and ginger skin. Juice all ingredients and enjoy!

2. Carrot-Apple Juice: This juice is a great source of vitamin A and fiber. It’s made with carrots, apples, ginger, and lemon.
Carrot-Apple Juice:
Ingredients:
3 carrots
2 apples
1 inch ginger
1/4 lemon

Directions:
Wash all ingredients. Remove apple seeds and ginger skin. Juice all ingredients and enjoy!

3. Beet Juice: This juice is rich in vitamins and minerals, including potassium and magnesium. It’s made with beets, carrots, apples, ginger, and lemon.
Beet Juice:
Ingredients:
1 beet
3 carrots
2 apples
1 inch ginger
1/4 lemon

Directions:
Wash all ingredients. Remove apple seeds and ginger skin. Juice all ingredients and enjoy!

4. Strawberry-Lemonade Juice: This juice is refreshing and tart. It’s made with strawberries, lemons, water, and honey.
Strawberry-Lemonade Juice:
Ingredients:
1 cup strawberries
1 lemon
1 cup water
1 tablespoon honey

Directions:
Wash all ingredients. Remove strawberry stems. Juice all ingredients and enjoy!

5. Pineapple-Cucumber Juice: This juice is hydrating and refreshing. It’s made with pineapple, cucumber, mint, and lime.
Pineapple-Cucumber Juice:
Ingredients:
1 cup pineapple
1/2 cucumber
10 mint leaves
1 lime

Directions:
Wash all ingredients. Remove pineapple skin and lime zest. Juice all ingredients and enjoy!
When it comes to juicing, there are endless possibilities for recipes. These are just a few of the best juice cleanse recipes to get you started.

Remember to balance your sugar levels by adding more greens to your juices.
And remember, when it comes to juicing, the sky’s the limit! So get creative and experiment with different fruits and vegetables to find juices that you love.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Zucchini Fritters

I created this recipe when we were growing our own zucchini at home. Now, those zucchini can’t grow fast enough to keep up with how much we love the recipe! Whether you opt for yellow or green, you don’t need to peel the zucchini for this recipe; simply grate on the large holes of a box grater, or feed through the grating blade of a food processor. These make a light meal or a lovely side dish. Serve with a vegan sour cream (or a nut cheese thinned with a little water), or even simply with ketchup or a balsamic reduction.

Flour Tip: Depending on the moisture in the zucchini, and how it measures grated, you may need more or less flour. I like ¾ cup; it yields fritters that are still moist with zucchini but hold together just fine. You can always start with ¾ cup and adjust with a touch more flour if you like as you start to cook. More flour will yield firmer patties.

Dill Seed Tip: Dill seed beautifully accents these fritters. If you don’t have it, I wouldn’t substitute fresh or dried dill weed. Instead, try substituting ¼–½ teaspoon cumin seed or fennel seed.

INGREDIENTS

• 1 tablespoon fresh lemon juice
• 1 tablespoon tahini
• 3 cups grated zucchini
• ¾ to 1 cup chickpea flour (see tip in intro)
• 1 teaspoon Dijon mustard (optional)
• 3 to 4 tablespoons chives or sliced green onions (green portion only)
• ½ teaspoon sea salt
• ½ teaspoon dill seed (see tip in intro)
• Freshly ground black pepper to taste

INSTRUCTIONS

1. Stir together lemon juice and tahini. In a large bowl, combine all the remaining ingredients and pour over the lemon-tahini mixture. Combine with a spoon or spatula until you have a uniform mixture. As the zucchini releases moisture (from the added salt), the chickpea flour will absorb that liquid. Allow mixture to sit for 15 to 20 minutes.
2. Heat a nonstick skillet over medium-high heat. Scoop a portion of the mixture (about ¼ cup) onto the skillet. Use a spatula to flatten it into a fritter shape. Cook on one side for 3 to 4 minutes, until golden. Flip and cook for another 2 to 4 minutes, until golden on both sides and cooked through. If the fritters are browning too quickly, reduce the heat to allow the centers to cook more fully.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Kale Arrabbiata-Stuffed Spaghetti Squash

The hardy shell of spaghetti squash makes the perfect serving bowls for this eye-catching easy vegan meal. And it’s so simple: Bake spaghetti squash halves in a 400°F oven for 45 minutes; then fluff up the tendrils and spoon a simple chickpea-marinara over the top. Note: Half a spaghetti squash is one serving. Writes a fan, “This is a wonderful recipe and an autumnal/wintery must.”

Roasted spaghetti squash strands make for a great pasta substitute in this flavorful Italian-inspired recipe. Store-bought marinara sauce is elevated to new heights with the addition of fresh kale, hearty chickpeas, and an extra helping of herbs. The best part? No bowls are necessary! The sturdy spaghetti squash shell makes a natural container for the saucy goodness of this quick and healthy meal.

INGREDIENTS

• 2 medium spaghetti squash
• 2 cups oil-free marinara sauce
• 1½ cups chopped kale
• 1 15-oz. can chickpeas (1½ cups)
• 1 clove garlic, minced
• ½ teaspoon dried oregano
• ½ teaspoon red pepper flakes
• Nutritional yeast, for garnish

INSTRUCTIONS

1. Split both spaghetti squash in half lengthwise, then scoop out and discard seeds. Place halves cut-side-down in a large baking dish and add ¼ inch water. Bake in a 400 ̊F oven for 45 minutes or until squash can be easily pierced with the tip of a knife. Alternatively, microwave squash halves in the baking dish with water for 12 to 15 minutes. Once squash halves are cool enough to handle, use a fork to gently scrape the interior flesh lengthwise to separate and fluff the spaghetti-like strands, being careful not to break through the shell.
2. In a large covered saucepan simmer marinara sauce, kale, chickpeas, garlic, oregano, and red pepper flakes for 5 minutes or until kale is wilted.
3. Divide sauce among the four cooked spaghetti squash halves and sprinkle with nutritional yeast.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram