Smoky Chili with Sweet Potatoes

Smoky Chili with Sweet Potatoes

by with No Comment All PostsCoachingDietingFitnessHealthPlant based foodRecipesVeganWellbeing

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

by with No Comment All PostsDietingExercise at homeFitnessHealthWellbeing

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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What you eat is important if you want to see gains in the gym.

6 Diet Supplements Every Aspiring Bodybuilder Should Know About

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6 Diet Supplements Every Aspiring Bodybuilder Should Know About

What you eat is important if you want to see gains in the gym. But sometimes, no matter how clean you eat, it’s just not enough. That’s where supplements come in. Supplements can help you make up for any nutrients you might be lacking in your diet. Here are four bodybuilding diet supplements that every aspiring bodybuilder should know about.

1. Creatine
Creatine is a compound that is naturally found in muscle tissue. It helps to increase energy levels and improve muscle recovery after workouts. Supplementing with creatine has been shown to increase muscle size and strength.

2. Beta-alanine
Beta-alanine is an amino acid that helps to improve muscular endurance. It does this by reducing the build-up of lactic acid in muscles during exercise. This allows you to workout for longer periods of time before fatigue sets in.

3. Vegan BCAAs
Branched-chain amino acids (BCAAs) are a group of three amino acids that are essential for muscle growth. They are leucine, isoleucine, and valine. Vegan BCAAs are a great option for bodybuilders who don’t eat meat or poultry.

4. Vitamin D
Vitamin D is a vital nutrient for bodybuilders. It helps to regulate calcium absorption, which is necessary for maintaining strong bones and muscles. Vitamin D deficiency has been linked to an increased risk of injuries and weakness. Supplementing with vitamin D can help to ensure that you’re getting enough of this important nutrient.

5. Pea Protein
Pea protein is a vegan-friendly source of protein that is derived from peas. It is high in the essential amino acid leucine, which is necessary for muscle growth. Pea protein has also been shown to be more effective at reducing body fat than whey protein.

6. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of healthy fat that has numerous health benefits. They have been shown to reduce inflammation, improve heart health, and support brain function. Omega-3 fatty acids are also important for bodybuilders because they help to reduce exercise-induced muscle damage. Supplementing with omega-3 fatty acids can help you recover from your workouts more quickly.
If you’re looking to improve your bodybuilding diet, consider adding these supplements to your routine. They can help you make up for any nutrients you might be lacking and help you reach your goals.
By including these six vegan supplements in your bodybuilding diet, you’ll be on your way to achieving the body of your dreams!

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10 Herbal Teas You Can Make Yourself At Home And How To Do It

10 Herbal Teas You Can Make Yourself At Home And How To Do It

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10 Herbal Teas You Can Make Yourself At Home And How To Do It

Brewing your own herbal tea is not only easy, but it allows you to customize the flavor and potency to your liking. Here are 10 of our favorite homemade herbal teas:

1. Chamomile Tea

Chamomile is a soothing tea that helps promote relaxation and calmness. To make chamomile tea, simply steep 1-2 tablespoons of dried chamomile flowers in 8 ounces of hot water for 3-5 minutes.

2. Hibiscus Tea

Hibiscus tea is tart and refreshing, and is a great way to support healthy blood pressure levels. To make hibiscus tea, steep 1-2 tablespoons of dried hibiscus flowers in 8 ounces of hot water for 3-5 minutes.

3. Peppermint Tea

Peppermint tea is a refreshing and cooling tea that helps soothe upset stomachs and indigestion. To make peppermint tea, steep 1-2 tablespoons of dried peppermint leaves in 8 ounces of hot water for 3-5 minutes.

4. Ginger Tea

Ginger tea is a warming and soothing tea that can help relieve nausea, vomiting, and motion sickness. To make ginger tea, simmer 1 inch piece of fresh ginger root in 8 ounces of hot water for 10-15 minutes. You can also use 2-3 teaspoons of ground ginger if you don’t have fresh ginger.

5. Lemon balm Tea

Lemon balm tea is a calming tea that can help relieve anxiety and stress. To make lemon balm tea, steep 1-2 tablespoons of dried lemon balm leaves in 8 ounces of hot water for 3-5 minutes.

6. Lavender Tea

Lavender tea is a soothing and relaxing tea that can help promote sleep and calmness. To make lavender tea, steep 1-2 tablespoons of dried lavender flowers in 8 ounces of hot water for 3-5 minutes.

7. Nettle Tea

Nettle tea is a nourishing tea that is high in vitamins and minerals. It is also helpful for relieving seasonal allergies and sinus congestion. To make nettle tea, steep 1-2 tablespoons of dried nettle leaves in 8 ounces of hot water for 3-5 minutes.

8. Rosehip Tea

Rosehip tea is a high-antioxidant tea that can help protect against free radical damage. It is also rich in vitamins C and A. To make rosehip tea, steep 1-2 tablespoons of dried rosehips in 8 ounces of hot water for 3-5 minutes.

9. Hibiscus and Ginger Tea

This warming and refreshing tea combines the benefits of hibiscus and ginger tea. To make hibiscus and ginger tea, steep 1-2 tablespoons of each dried herb in 8 ounces of hot water for 3-5 minutes.

10. Throat Coat Tea

Throat coat tea is a soothing and healing tea that can help relieve sore throats and congestion. To make throat coat tea, steep 1-2 tablespoons of dried marshmallow root and 1-2 tablespoons of dried licorice root in 8 ounces of hot water for 3-5 minutes.

So there you have it – 10 delicious herbal teas that you can make yourself at home! Which one will you try first?

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 10 plant-Based Foods That Help To Reduce Stress On The Body

10 plant-Based Foods That Help To Reduce Stress On The Body

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 10 plant-Based Foods That Help To Reduce Stress On The Body

There are many benefits to following a plant-based diet, including reducing stress on the body. Here are 10 plant-based foods that can help to achieve this goal:

1. Kale: Kale is a cruciferous vegetable that is high in antioxidants and anti-inflammatory properties. It is also a good source of vitamin C, which can help to reduce stress levels.

2. Blueberries: Blueberries are another high-antioxidant food that can help to reduce inflammation in the body. They are also a good source of B vitamins, which can help to promote relaxation and calmness.

3. Oats: Oats are a good source of magnesium, which is known to help reduce stress levels. They are also high in fiber, which can help to keep you feeling full and satisfied throughout the day.

4. Quinoa: Quinoa is a complete protein that is also high in magnesium and B vitamins. It can help to improve mood and reduce stress levels.

5. Sweet potatoes: Sweet potatoes are a great source of complex carbohydrates, which can help to provide sustained energy throughout the day. They are also high in vitamin C, beta-carotene, and potassium, all of which can help to reduce stress levels.

6. Chickpeas: Chickpeas are a good source of both protein and fiber, as well as zinc and magnesium. They can help to improve mood and reduce stress levels.

7. Bananas: Bananas are a good source of potassium, vitamin C, and B vitamins, all of which can help to reduce stress levels. They are also a natural source of carbohydrates, which can help to provide energy throughout the day.

8. Pistachios: Pistachios are a good source of both protein and fiber, as well as zinc and magnesium. They can help to improve mood and reduce stress levels.

9. Sunflower seeds: Sunflower seeds are a good source of both protein and fiber, as well as zinc and magnesium. They can help to improve mood and reduce stress levels.

10. Green tea: Green tea is high in antioxidants and can help to reduce stress levels. It is also a good source of caffeine, which can help to improve energy levels and mood.

So there you go, my top 10 plant-based foods for reducing stress on the body. I hope you find this information helpful!

Thank you for Reading!

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Roasted Sweet Potato Wedges

Roasted Sweet Potato Wedges

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Roasted Sweet Potato Wedges

These lightly spiced sweet potato wedges are great as a snack or served with your favorite plant-based burger and ketchup.

The trick to making great roasted sweet potatoes without oil is to steam them before you put them in the oven. This precooking step makes the wedges tender, not chewy.

INGREDIENTS

  • 2 medium sweet potatoes (1½ lb.), peeled and cut lengthwise into 6 wedges
  • 1 teaspoon granulated garlic
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper

INSTRUCTIONS

  1. Preheat oven to 425°F. Line a large baking sheet with parchment paper. Place potato wedges in a steamer basket in a large saucepan. Add water to saucepan just below basket. Bring to boiling. Steam, covered, 7 minutes or until just tender.
  2. Arrange potato wedges on the prepared baking sheet in a single layer. In a small bowl stir together the remaining ingredients. Sprinkle spice mixture over potato wedges.
  3. Roast 15 to 20 minutes or until browned and tender, turning once halfway through cooking. Serve hot.

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Single-Rise Sweet Potato Dinner Rolls

Single-Rise Sweet Potato Dinner Rolls

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Single-Rise Sweet Potato Dinner Rolls

Sweet potato keeps these whole grain dinner rolls moist and adds golden color. Even better, they’re ready in 90 minutes, and that includes an hour of rising time.

Mashed sweet potato adds sweetness, moisture, and a golden-orange hue to these whole grain dinner rolls. Just before baking the risen rolls, you can brush them with plant milk and sprinkle lightly with poppy seeds.

Tip: For 1 cup mashed sweet potato, peel one 12-oz. sweet potato and cut into 3/4-inch pieces. Place sweet potato in a steamer basket in a saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 10 minutes or until very tender. Remove potato; mash with a potato masher

INGREDIENTS

  • 3 to 3½ cups white whole wheat flour, divided
  • 2 packages quick-rising yeast
  • 1 teaspoon sea salt
  • 1 cup mashed sweet potato (*See headnote)
  • ½ cup unsweetened applesauce
  • ½ cup unsweetened plant milk, such as almond, soy, cashew, or rice
  • 2 tablespoons pure cane sugar

INSTRUCTIONS

  1. In a large bowl stir together 2 cups of the flour, the yeast, and salt.
  2. In a medium saucepan heat and stir sweet potato, applesauce, milk, and sugar until warm (120°F to 130°F). Add sweet potato mixture to flour mixture. Beat with a mixer on low 30 seconds, scraping bowl constantly. Beat on high 3 minutes. Stir in as much of the remaining 1 to 1½ cups flour as you can.
  3. Turn dough out onto a lightly floured surface. Knead in enough of the remaining flour to make a moderately soft dough that is smooth and elastic (5 to 7 minutes). Cover and let rest 10 minutes.
  4. Line a large baking sheet with parchment paper. Divide dough into 16 portions. Roll each portion into a ball and place 1 inch apart on the prepared baking sheet. If desired make ¼-inch-deep decorative cuts across tops of rolls. Cover and let rise in a warm place until nearly double in size (45 minutes).
  5. Preheat oven to 400°F. Bake rolls 20 to 25 minutes or until golden. Cool slightly; serve warm.

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Sweet Potato Casserole with Herbed Mushroom Stuffing

Sweet Potato Casserole with Herbed Mushroom Stuffing

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Sweet Potato Casserole with Herbed Mushroom Stuffing

Fresh herbs, plenty of mushrooms, and a creamy-cheesy cashew dressing make this sweet potato casserole a delicious main course.

This crowd-pleasing sweet potato casserole features layered sweet potatoes, savory vegan cream sauce, and herbed mushroom stuffing. It makes for a delicious main course, especially when accompanied by a hearty soup or stew like our Autumn Lima Bean Stew.

INGREDIENTS

SAVORY CREAM SAUCE

  • ½ cup cashews
  • 1½ cups plant-based milk
  • 1 cup nutritional yeast
  • ¼ cup oat flour
  • ¼ cup lemon juice
  • Sea salt
  • Ground black pepper

SWEET POTATOES AND STUFFING

  • 4 medium sweet potatoes, cut into ½-inch-thick rounds (about 3 pounds)
  • 1 medium red onion, cut into ¼-inch dice (2 cups)
  • 1 pound mushrooms, cut into ¼-inch dice
  • 2 tablespoons minced fresh garlic (12 cloves)
  • 1 tablespoon (2–3 sprigs) finely chopped fresh rosemary (or ½ tablespoon dried)
  • 1 tablespoon (5–6 sprigs) finely chopped fresh thyme (or ½ tablespoon dried)
  • 2 tablespoons red wine vinegar
  • 1 cup breadcrumbs
  • ½ cup fresh or dried cranberries
  • ¼ cup finely chopped fresh chives, divided
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
INSTRUCTIONS
  1. Preheat oven to 400°F.
  2. Soak the cashews in ½ cup hot water for 10 minutes. Transfer the cashews and their soaking water to a blender. Add the milk, oat flour, nutritional yeast, lemon juice, salt, and pepper. Blend into a smooth sauce.
  3. Steam sweet potatoes in a steamer insert set over a pan of boiling water, covered, for 15 to 20 minutes or until sweet potatoes are tender when pierced with a fork. You might need to do this in batches.
  4. Meanwhile, place the onions, mushrooms, and garlic in a large, dry skillet, and sauté over medium heat, stirring frequently, for about 10 minutes. (There is no need to add water; the mushroom will release enough liquid to cook the vegetables without them sticking to the pan.) Add the rosemary, thyme, and vinegar, and continue to cook for 5 minutes. Remove pan from heat, and add the breadcrumbs, cranberries, half of the chives, and the salt and pepper. Mix well.
  5. Spread ½ cup of Savory Cream Sauce on the bottom of the casserole dish. Place a layer of the potatoes over it. Spread a liberal amount of stuffing over the potatoes and drizzle another ½ cup of sauce. Repeat with the rest of the potatoes, another liberal layer of the stuffing and a generous drizzle of sauce. Sprinkle the remaining filling as the final layer.
  6. Bake, uncovered for 20 to 25 minutes until the top is brown and crumbly.
  7. Remove from the oven and garnish with remaining fresh chives.
  8. Serve with the remaining Savory Cream Sauce, warmed up, on the side. You may need to add water if the sauce is too thick.

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