Posts in category: Health

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.

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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!

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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.

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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.

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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.

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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.

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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.

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5 of the best canned lentil vegan recipes

Canned lentils are just as nutritious as other types of beans. They’re an excellent source of folate, manganese, iron, phosphorus and copper. Plus, they’re a good source of thiamin, riboflavin, niacin, potassium and magnesium. As with other beans, lentils are low in fat and calories but high in protein and fiber. So if you’re looking for a healthy, hearty addition to your diet, canned lentils are a great option.

What are the benefits of eating lentils?
There are numerous benefits to eating lentils. For one, they are an excellent source of protein and fiber. Additionally, lentils have been shown to help lower cholesterol levels and improve heart health. They are also low in calories and fat, making them a healthy addition to any diet. Finally, lentils are a good source of iron and other essential vitamins and minerals.

Why lentils are better for you than meat
Lentils are low in calories and have a low glycaemic index, making them a good choice for people who are trying to lose weight or manage diabetes.
There are many reasons to choose lentils over meat. For one, lentils are much lower in saturated fat than meat. They’re also a good source of antioxidants and phytochemicals that can protect against cancer and heart disease. And because they’re high in fibre, lentils can help you feel full and satisfied after eating, helping you to eat less overall.

Our favourite lentil recipes
If you’re looking for some delicious, hearty vegan recipes that feature lentils, look no further! Here are five of our favourites:

1. Curried Lentil Soup: This soup is packed with flavour and nutrients, and it’s super easy to make. Simply sauté some onions and garlic in a pot, add in your lentils, spices, and veggie broth, and let it all simmer until the lentils are cooked through. Serve with a dollop of vegan yogurt or coconut milk on top.

2. Lentil Shepherd’s Pie: This recipe is perfect for chilly winter nights. It’s warm, comforting, and filling, and best of all, it’s really easy to make. Simply cook up some lentils and veggies, top with mashed potatoes, and bake until everything is hot and bubbly.

3. Lentil Bolognese: This hearty vegan version of the classic Italian dish is sure to please everyone at the table. Simply cook up some onions, garlic, and mushrooms, add in your cooked lentils and jar of tomato sauce, and let it all simmer until heated through. Serve over pasta or spaghetti squash.

4. Lentil Loaf: This recipe is a great way to use up leftover cooked lentils. Simply mix them with some breadcrumbs, spices, and an egg replacer, shape into a loaf, and bake until firm. Slice and serve with your favourite BBQ sauce or ketchup.

5. Lentil Curry: This easy curry is a great way to use up any leftover cooked lentils you might have. Simply sauté some onions and garlic, add in your spices, and then stir in the lentils and your favourite jar of curry sauce. Let it all simmer until heated through, and then serve over rice or quinoa.
So, there you are 5 easy to cook vegan recipes with canned lentils as the main ingredient. We hope you enjoy trying them all!
Let us know in the comments below if you have tried any of these recipes and what you thought!

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Sneaky Chickpea Burgers

Looking for a simple vegan recipe the whole family will enjoy? These scrumptious burgers from Dreena Burton come together quickly and are a fan-favorite for all ages. Carrot and bell pepper lend sweetness, while tomato paste, red wine vinegar, Dijon mustard, and nutritional yeast add tangy flavor. Notes a commenter, “I have made these burgers many times for my family and everyone loves them!” Another writes, “Possibly the best bean burgers I’ve ever had.”

For those of you that need to sneak veggies into your kids at every opportunity, this one’s for you! Our girls have no idea that these burgers have both carrots and red pepper … and I’ll keep it that way for a while.

INGREDIENTS

• 1 cup carrot, cut in discs
• ½ cup chopped red bell pepper
• 1 medium-large clove garlic
• 2 cans (14-ounces each) chickpeas, rinsed and drained
• ½ cup nutritional yeast
• 1 tablespoon tomato paste (can substitute natural ketchup)
• 1 teaspoon sea salt
• 1 teaspoon red wine vinegar
• ½ teaspoon dijon mustard
• freshly ground black pepper (optional)
• 1 teaspoon fresh thyme or rosemary leaves
• 1 cup rolled oats

INSTRUCTIONS

1. In a food processor, first add carrots, bell pepper, and garlic, pulse until finely chopped.  Add remaining ingredients except rolled oats and process through. Stop processor a few times and scrape down, and continue to process until smooth. Then add rolled oats and pulse through.
2. Remove bowl and place in fridge to chill mixture, for about a ½ hour. When ready to shape patties, take out scoops of mixture and form burgers in your hands.
3. To cook, place patties on a non-stick skillet over medium/medium-high heat. Let cook on one side for 7-8 minutes, or until golden brown. Then flip, and let cook for another 5-7 minutes on the other side.
4. Alternatively, these patties can be baked at 400°F for about 20 minutes, flipping half way through, however I prefer the sear and texture that pan-cooking offers. Serve on buns, or in tortillas or pitas with fixings of choice!Kiddo Note: Although most children do not like dijon mustard, garlic, or some fresh herbs, they will likely not notice these ingredients at all! Our daughters devour these burgers without ever noticing the seasonings (or the veggies)!

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Burrito Bowl

This dish comes together quickly when you use leftover grains and whatever beans you have on hand. Top with avocado, tomato, fresh herbs, and serve.

This is our latest favorite meal, often enjoyed outside on our deck on a warm evening. I vary the beans, and also the veggies and salsa, so the meal is different every time I serve it. I serve this in 8-inch “pasta” bowls, so there is plenty of room for all of the ingredients, making it a no-cook, one-dish meal. Eaten warm or cold, this simple burrito bowl is a tasty, satisfying treat!

INGREDIENTS

• Baked tortilla chips (see notes)
• 2-4 cups cooked grains (see notes)
• 2-4 cups cooked beans (see notes)
• 2-4 cups chopped romaine lettuce or steamed kale
• 2-4 chopped tomatoes
• 1-2 chopped green onions
• 1-2 cups corn kernels (see notes)
• 1 avocado, chopped
• Fresh salsa

INSTRUCTIONS

1. Break a handful of the chips into pieces in the bottom of each serving bowl.
2. Spoon some of the cooked grains over the chips, followed by some of the beans, then layer on the rest of the toppings: lettuce or kale, tomatoes, onions, corn, and avocado. Top with the salsa. (Use more or less of all these ingredients, as desired.)

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