Posts in category: Health

Vegan Sweet Potato Gratin

This deliciously creamy multi-color medley of sweet potatoes is the perfect side dish for a chilly night. The cheesy cashew-based sauce is infused with warming spices and fresh sage to perfectly compliment the earthy sweetness of this edible mosaic.

This creamy, cozy vegan sweet potato gratin is the ideal dish for Thanksgiving and other holiday dinners, or anytime you want to warm up on cold nights. You’re welcome to only use orange sweet potatoes, but if you buy sweet potatoes in assorted colors you can easily create an edible mosaic that makes the perfect festive centerpiece for your table. The cheesy cashew-based sauce binds everything together, and fresh sage adds an herbal flavor that complements the earthy sweetness of the dish. For best results, use a mandoliner to slice your sweet potatoes extra thin for even cooking.

INGREDIENTS

• ½ cup raw cashews
• 3 lb. assorted-color sweet potatoes, peeled and thinly sliced
• 1 medium onion, halved and thinly sliced
• 1 fresh pear, cored and thinly sliced
• 2 tablespoons nutritional yeast
• 2 cloves garlic
• ½ teaspoons onion powder
• ¼ teaspoons chipotle chile powder
• ½ cup apple cider or juice
• ½ cup low-sodium vegetable broth
• 2 teaspoons chopped fresh sage, plus more for garnish
• Sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. Preheat oven to 350°F. Place cashews in a small bowl; cover with boiling water. Let sit for 15 minutes; drain well. In a 13×9-inch baking dish spread half of the potatoes. Add onion and pear; top with the remaining potatoes.
2. In a high-speed blender combine soaked cashews and the next five ingredients (through apple cider). Cover and blend until smooth, gradually adding broth and ¼ cup water until very smooth. Stir in chopped sage. Season with salt and pepper. Pour over potatoes in a baking dish. Cover dish.
3. Bake for 1 hour or until potatoes are tender. Sprinkle with sage leaves. Let rest 10 minutes before serving.

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Polenta and Sweet Potato Mash with Mushroom Sauce

You’ll relish every bite of this sweet potato and polenta mash topped with a veggie sauce, loaded with whole cherry tomatoes, mushrooms, and spinach. Note: This recipe uses tube polenta, which is a great way to cut down preparation time.

In this mouthwatering dish, juicy cremini mushrooms and blistered cherry tomatoes meld into a hearty base of mashed sweet potato and polenta. Mash to your preference—on the creamy side, or leave it chunky. Look for ready-made tube-style polenta in the pasta aisle or near refrigerated fresh pastas; opt for the lowest-sodium version you can find, and go easy on the salt in the rest of the dish.

INGREDIENTS

• 3 cups cubed cooked sweet potatoes (peeled, if desired)
• 1 16- to 18-oz. tube polenta, cut into chunks
• 1 teaspoon onion powder
• 5 cups fresh baby spinach
• 1 8-oz. package fresh cremini mushrooms, halved
• 1 cup chopped onion
• 6 cloves garlic, minced
• 1½ cups cherry tomatoes, halved
• ¾ cup low-sodium vegetable broth
• ½ teaspoon dried Italian seasoning, crushed
• 1 teaspoon arrowroot powder
• Freshly ground black pepper, to taste
• 2 tablespoons pine nuts, toasted

INSTRUCTIONS

1. In a large saucepan combine sweet potatoes, polenta, onion powder, and 1 cup water. Cook over medium 10 minutes or until heated through, stirring occasionally. Mash to desired consistency. Gradually stir in spinach; cook until wilted. Reduce heat to low; cover and keep warm.
2. For sauce, in a large skillet sauté mushrooms, onion, and garlic over medium 5 minutes, adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in cherry tomatoes. Cook and stir 4 to 5 minutes more or until tomatoes soften and blister. In a small bowl stir together vegetable broth, Italian seasoning, and arrowroot powder. Add to vegetables and cook just until thickened. Season with pepper.
3. Top polenta mixture with sauce. Sprinkle with pine nuts.

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Sharing Your Identity Helps Build Self-Esteem

When you share your identity with others, it can help build self-esteem.
By sharing who you are, you connect with others and form relationships based on trust and understanding. This can make you feel more confident in yourself and your abilities.
Additionally, sharing your identity allows you to explore different aspects of who you are, which can help you grow as a person.
When you know yourself well, it shows in the way you carry yourself and the way you interact with others. So, if you’re looking to boost your self-esteem, start by sharing your identity with the people around you. You may be surprised at how empowering it can be!
10 ways to express your identity openly

There are many different ways to express your identity openly. Here are 10 of them:

1. Wear clothes that reflect who you are.
2. Use accessories to show off your personality.
3. Decorate your space in a way that represents you.
4. Talk about the things that matter to you.
5. Share your interests and passions with others.
6. Connect with people who share your values.
7. Follow your own path in life.
8. Be yourself, no matter what anyone else says or thinks.
9. Celebrate your uniqueness.
10. Embrace change and growth.
Being who you really are and not hiding your identity is a powerful way to live. It can be scary at first, but it’s worth it in the end. By expressing yourself openly, you can connect with others on a deeper level and build a more meaningful life.
If you need help figuring out who you really are and who you were born to be we offer coaching programmes designed to help you to become the person you were always meant to become. For more information contact us at: support@yourplantbasedhealth.com

Thank you for Reading!

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Instant Pot Spanish Quinoa

You’ll be amazed at the depth of flavor achieved in record time in this Spanish-style pilaf, which features quinoa instead of rice. Mixed veggies and canned diced green chiles infuse the dish with spicy, savory oomph. Using a multicooker (such as an Instant Pot) ensures that the quinoa comes out light and fluffy—no hovering over the stove required. Serve this succulent side dish with your favorite Spanish or Mexican food.

A chopped vegetable medley turns a pot of quinoa into a hearty Spanish-style pilaf. Cooking the recipe in the Instant Pot (or another programmable multi-cooker) guarantees the tiny grains come out tender and fluffy, not soft and soggy, thanks to the pressure-cooking function incorporated into the grain-cooking setting. Be sure to rinse and drain the quinoa well before cooking. Quinoa has a natural outer coating called saponin that can make the cooked grains taste bitter. Serve the quinoa as a side dish with Spanish and Mexican foods or use as a base for soups and stews.

INGREDIENTS

• ½ cup chopped onion
• ½ cup chopped green bell pepper
• ½ cup chopped tomato
• ⅓ cup chopped carrot
• ¼ cup canned diced green chile peppers
• 3 cloves garlic, minced
• 1 teaspoon chili powder
• ½ teaspoon sea salt
• ½ teaspoon dried oregano, crushed
• ¼ teaspoon crushed red pepper
• 1 cup quinoa, rinsed and drained

INSTRUCTIONS

1. Set an Instant Pot electric pressure cooker on the sauté setting and allow to heat. Add the onion, bell pepper, tomato, carrot, chile peppers, garlic, chili powder, salt, oregano, and crushed red pepper, and cook for 5 minutes, stirring frequently. Press “Cancel.” Stir in the quinoa and 1 cup water.
2. Lock the lid in place, adjust the setting to “Multigrain,” and cook for 10 minutes. Let it stand to release pressure naturally, at least 10 minutes. If necessary, carefully open the steam vent to release any remaining pressure. Open lid carefully.

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Navy Bean Hummus

This creamy hummus is made with dried (not canned) navy beans. If cooking beans from scratch sounds daunting, this is a great recipe to get a feel for how simple (and affordable) it actually is. Pro tip: Cook extra beans and freeze for your next batch of hummus or other dish. That way you don’t have to cook from scratch every time!

This garlicky homemade hummus gets its extra-creamy texture from navy beans that you cook from scratch. It’s important to sort dried beans before soaking them: Spread beans out on a kitchen towel, and remove any that are broken, shriveled, or unusually dark, as well as any rocks and debris that are in the mix.

INGREDIENTS

• 1 cup dry navy beans, sorted, rinsed, and soaked overnight
• 3 tablespoons lime juice
• 1 clove garlic
• ½ teaspoon freshly ground black pepper
• Sea salt, to taste
• ¼ cup finely chopped fresh cilantro

INSTRUCTIONS

1. Drain beans and place in a medium saucepan. Add 2 cups water. Bring to boiling over high; boil 3 to 5 minutes. Reduce heat; simmer, partially covered, 1 hour or until beans are very tender. Remove pan from heat; let cool. Do not drain.
2. Transfer cooled beans and the cooking liquid to a blender or food processor. Add lime juice, garlic, and pepper. Cover and blend until smooth. Season with salt; pulse to combine.
3. Transfer hummus to a bowl. Stir in cilantro. Cover and chill until ready to serve.

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Sunshine Gazpacho

Originating from Spain, gazpacho is a chilled soup that typically combines tomatoes with other fresh veggies and acidic components. This summery twist on the classic dish calls for yellow heirloom tomatoes, apples, and cucumbers for a refreshing and satisfying golden soup. Tabasco and chile pepper turn up the heat in this easy lunchtime meal. Perfect for a warm summer afternoon, this version is infused with a hint of sweetness thanks to the juicy apples and crisp cucumbers that help form the base. Yellow heirloom tomatoes lend it a beautiful golden hue, but any color of ripe summer tomato will taste great. Add a few splashes of Tabasco sauce to turn up the heat and then enjoy this bowl of liquid gold!

INGREDIENTS

• 2 medium apples, peeled and cored
• 1 tablespoon lemon juice
• 10 fresh mint leaves
• 1 English or 2 Persian cucumbers, peeled, seeded, and roughly chopped (1¾ cups)
• 1 lb. yellow heirloom tomatoes, peeled and roughly chopped
• 1 2-inch-thick wedge yellow onion
• 1 fresh Anaheim chile pepper, seeded and chopped
• 1 clove garlic
• 1 teaspoon sherry vinegar or white wine vinegar
• Tabasco sauce (optional)
• Sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. Thinly slice enough apple for garnish; toss slices in lemon juice. Chop remaining apples. Finely chop two of the mint leaves.
2. In a blender or food processor combine chopped apples, the remaining eight mint leaves, and the next six ingredients (through vinegar). Blend until smooth. Season to taste with Tabasco sauce (if desired) and salt.
3. Transfer soup to an airtight container; cover. Refrigerate for at least 1 hour. Garnish soup with sliced apple, additional mint leaves, and black pepper.

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Sweet Potato And Veggie Roll-Ups

Tender baked sweet potato and crunchy bell pepper add substance to these colorful wraps. Creamy hummus adds a luscious texture, while scallions and sunflower seeds add bursts of savory flavor. Make these roll-ups ahead of time to have on hand when you’re running short on time.

Hummus and baked sweet potato add heft along with luscious texture to these vegan veggie roll-ups. You can also skip slicing and enjoy them as wraps.

Note that this recipe calls for baked sweet potato. One of our favorite healthy-eating hacks is to bake a few potatoes or sweet potatoes at once and stash them in the fridge (wrapped individually in cling wrap) to use throughout the week.

INGREDIENTS

• ⅔ cup oil-free hummus
• ¼ cup sliced scallions (green onions)
• 4 6-inch whole wheat tortillas
• 1½ cups fresh baby spinach
• 1 cup chopped baked sweet potato (no skin)
• ¼ cup chopped red bell pepper
• 2 tablespoons sunflower kernels, toasted

INSTRUCTIONS

1. In a small bowl stir together hummus and scallions. Spread over tortillas. Top with spinach, sweet potato, bell pepper, and sunflower kernels; gently press into the hummus.
2. Roll up tortillas and wrap individually using plastic wrap or reusable wrapper. Refrigerate at least 1 hour. Slice rolls into 1-inch pieces.

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Quinoa Primavera

This tasty quinoa dish from vegan ultramarathoner Matt Frazier and health coach Stepfanie Romine positively bursts with flavor. Made with just one pot, quinoa is cooked with frozen artichoke hearts, garlic, dried herbs, and veggies. To serve, add lemon zest, sunflower seeds, and orange-infused quick-pickled shallots.

This colorful quinoa will make you say quin-wow! Jam-packed with loads of yummy veggies, this dish makes a one-pot meal that packs a tasty punch. It’s from vegan ultramarathoner Matt Frazier and writer, yoga teacher and health coach Stepfanie Romine’s new cookbook, The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life.

Note: You can also use one 14-ounce can artichoke hearts packed in water, halved or quartered if large.

The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life © Matt Frazier and Stepfanie Romine, 2017. Reprinted and adapted by permission of the publisher, The Experiment. Available wherever books are sold.

INGREDIENTS

CITRUS-PICKLED SHALLOTS

• 2 large shallots, cut into half-moons
• 2 tablespoons orange juice
• ½ teaspoon apple cider vinegar
• ½ teaspoon salt
• Pinch of sugar

QUINOA

• 1 cup quinoa, soaked at least 2 hours or overnight, rinsed, and drained
• 2 cups frozen artichoke hearts (see note)
• 2 garlic cloves, minced
• 1 teaspoon dried tarragon
• ½ teaspoon dried thyme
• ½ teaspoon salt, plus more to taste
• ¼ teaspoon dried dill
• ¼ teaspoon black pepper, plus more to taste
• 2 cups frozen peas
• 2 carrots, diced
• 1 orange or yellow bell pepper, finely chopped
• 3 scallions (white and light green parts), thinly sliced
• zest and juice of 1 lemon
• ½ cup raw sunflower seeds

INSTRUCTIONS

1. To make the shallots, combine all the ingredients in a small bowl. Refrigerate until ready to serve. (The shallots can be refrigerated overnight or up to 3 days.)
2. To make the quinoa, combine 2 cups water and quinoa in a large saucepan over high heat. Bring to a boil, then add the artichokes, garlic, tarragon, thyme, ½ teaspoon salt, the dill, and ¼ teaspoon pepper. Reduce the heat to medium-low, cover, and cook for 10 minutes. Reduce the heat to low and stir in the peas, carrots, bell pepper, and scallions. Cover and cook until the vegetables are heated through, about 5 minutes.
3. Remove from the heat, add the lemon juice and zest and the sunflower seeds, fluff with a fork, and season with salt and pepper. Serve, topping each portion with the shallots.

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