“Stuffinged” Sweet Potatoes

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“Stuffinged” Sweet Potatoes

These baked sweet potatoes are hearty and impressive enough to take center-table on any holiday spread.

These scrumptious stuffed sweet potatoes are worthy of center stage on a holiday table. Cremini mushrooms and chickpeas add lusciousness to a classic bread stuffing that is loaded with traditional flavor. This recipe requires only about 30 minutes of active prep time.

Tip: To dry bread cubes, spread them in a single layer in a baking pan. Let stand, uncovered, overnight. Or bake in a 300°F oven 10 to 15 minutes or until golden, stirring once or twice.

INGREDIENTS

  • 4 large sweet potatoes, scrubbed and patted dry (about 3 lb.)
  • 1½ cups chopped fresh cremini mushrooms (4 oz.)
  • ½ cup chopped onion
  • 2 stalks celery, sliced (½ cup)
  • 2 cloves garlic, minced
  • 2 15-oz. cans no-salt-added chickpeas, rinsed and drained
  • 2 cups ½-inch whole wheat bread cubes, dried (see tip in intro)
  • ½ cup chopped fresh parsley
  • 1½ teaspoon poultry seasoning
  • Sea salt and freshly ground black pepper, to taste
  • ¼ to ⅓ cup low-sodium vegetable broth

INSTRUCTIONS

  1. Preheat oven to 400°F. Prick sweet potatoes all over with a fork. Place in a 3-qt. rectangular baking dish. Bake about 45 minutes or until just tender when pierced with a knife. Let stand until cool enough to handle.
  2. Meanwhile, for stuffing, in a large nonstick skillet cook mushrooms, onion, celery, and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
  3. In a food processor combine mushroom mixture and chickpeas; pulse until chopped. Transfer to a bowl. Add bread cubes, parsley, poultry seasoning, salt, and pepper. Drizzle with broth, tossing just until moistened.
  4. Cut sweet potatoes in half lengthwise. Using a sharp knife, score around potato flesh, leaving a ¼-inch shell and being careful not to cut through skin. Score in a crisscross to make ½-inch cubes. Gently scoop cubes out with a spoon. If necessary, cut any large pieces in half to make smaller cubes. Add cubes to stuffing mixture in bowl; gently fold to combine.
  5. Arrange potato skin shells in the baking dish. Spoon stuffing into shells. Bake, uncovered, about 20 minutes or until browned and heated through. To transport, place baking dish in an insulated carrier with a hot pack.

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Sweet Potato Butter

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Sweet Potato Butter

Sick of the same old toast-toppers? You’ll love this cinnamon- and nutmeg-infused sweet potato butter. Spread it on bread, or for an extra sweet potato hit, try it on Sweet Potato Bread or Single-Rise Sweet Potato Rolls.

This creamy sweet potato butter is infused with warm spices and pairs perfectly with fresh baked bread. Five simple ingredients come together to create a naturally sweet plant-based topper for toast or bread—plus, it stores well for several weeks! For an extra serving of sweet potato goodness, try pairing it with our Sweet Potato Bread or Single-Rise Sweet Potato Rolls.

INGREDIENTS

  • 2 cups chopped and peeled sweet potatoes
  • 1 small banana
  • ⅓ cup pure maple syrup
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg

INSTRUCTIONS

  1. Place sweet potatoes in a saucepan. Cook, covered, in enough water to cover 15 to 20 minutes or until tender; drain. Cool slightly.
  2. Place in a food processor; process until smooth. Add 1 small banana; process until smooth. Place the blended mixture in a small saucepan with the maple syrup, ginger, and nutmeg. Bring to boiling; reduce heat. Cook, uncovered, over very low 20 minutes or until very thick, stirring frequently.
  3. Spoon into a 1-pint glass jar. Cover; refrigerate up to 3 weeks.

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How To Set Healthy Goals To Improve Self Esteem

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How To Set Healthy Goals To Improve Self-Esteem

Setting objectives for self-improvement can lead to better self-esteem. When people have specific goals that they are working towards, they tend to feel more in control of their lives and as a result, their self-esteem improves. There are many different types of objectives that can be set in order to improve self-esteem. Some people may want to focus on improving their physical appearance, while others may want to work on becoming more confident or assertive. The important thing is to identify the areas in which you would like to see improvement and then set goals accordingly.

There are many benefits to setting objectives for self-improvement. Not only does it lead to a better sense of self-esteem, but it can also help you become a more well-rounded individual. When you are constantly working towards personal goals, you learn new skills and become better at handling different types of situations. Additionally, setting objectives can help keep you motivated and focused on what is important in your life.

If you are unsure of how to set effective objectives for self-improvement, here are 10 tips to get you started:

1. Be specific about what you want to achieve. Don’t just say “I want to be happier.” Instead, try to quantify your goal by saying “I want to be happier by 5%.”

2. Make sure your goals are realistic and achievable. Setting unrealistic goals will only lead to frustration and disappointment.

3. Make a plan of action. Once you have identified your goal, come up with a step-by-step plan of how you are going to achieve it.

4. Set a time limit for achieving your goal. This will help keep you motivated and focused.

5. Make a commitment to yourself. This is an important step, as it will help you stay accountable for your actions.

6. Take small steps towards your goal. Don’t try to do everything at once, as this can be overwhelming and counterproductive.

7. Celebrate your accomplishments along the way! Be sure to take time to appreciate all the progress that you have made, no matter how small it may seem.

8. Don’t be afraid to ask for help. If you are struggling to achieve a particular goal, don’t be afraid to ask for advice from someone who has succeeded in that area.

9. Don’t give up when things get tough. There will undoubtedly be times when you want to give up, but remember that the only way to achieve your goal is to keep pushing through.

10. Be patient and stay positive. Improving self-esteem takes time and effort, but the results are definitely worth it!

Setting objectives for self-improvement is a great way to boost your self-esteem. By identifying the areas in which you would like to see improvement and then setting achievable goals, you will be well on your way to developing a better sense of self.

There are many benefits to setting personal goals, so don’t hesitate to get started today!

Thanks for Reading!

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Leg Cramps Common Causes Prevention and Treatment

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Leg Cramps: Common Causes, Prevention and Treatment

Leg cramps are an uncomfortable and sometimes sharp sensation in the muscles of the leg. They can be caused by a number of things, including dehydration, poor blood circulation, muscle fatigue or mineral deficiencies. Fortunately, there are a number of natural treatments for leg cramps that can help to relieve the pain and discomfort.
Cramps can vary from one person to the next, so it is important to experiment with different treatments to find what works best for you.
The best way to avoid cramps
The best way to avoid cramps is by paying attention and being mindful of your body. The following are some common factors that might increase the risk for them:
• Oversleeping, particularly if you’re older than 60 years old or pregnant
• Staying seated too long without moving around at all (especially while working on a computer)
• Smoking cigarettes – even just one pack per day can cut down circulation enough so as not be able get rid of leg tightness especially after exercise
Prevention is always the best cure, so be sure to follow these tips to help reduce your chances of getting leg cramps.

How to prevent leg cramps
Some of the ways you can try to prevent leg cramps is to:
– drinking plenty of fluids, especially water
– getting regular exercise
– stretch the muscles regularly, especially before bedtime
– eat a healthy diet that includes plenty of fruits and vegetables
– taking a supplement containing magnesium or potassium
– soaking the feet in warm water mixed with Epsom salts
– using a heating pad on the affected area
– massaging the cramp area gently
– taking over the counter pain relief medication, such as ibuprofen or acetaminophen.
If your cramps continue or are very severe, please consult a doctor, don’t take risks with your health.
Treating Leg Cramps
Treatments for leg cramps can be as simple or complex as you would like to make them.
The most common treatment option is stretching the affected muscle, and then massaging it with hot water until relieved from pain. If this doesn’t work there are several other options available such taking over-the counter medications that contain either hydrocodone/meloxicam combination (Ibuprofen), calcium channel blockers which help reduce inflammation by relaxing muscles around blood vessels.
Alcohol consumption will also temporarily relieve tension but should not replace proper exercise habits because of potential side effects including headaches. In fact, we do not recommend alcohol as a solution, but this has been used for many decades as a solution and as such has been included in this article.
If you don’t like the idea of medication, you can always use the natural methods above and avoid over-the-counter medication.
Remember, always consult doctor if you are worried or are experiencing ongoing symptoms.
Thank you for reading!

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Vegan Sweet Potato Gratin

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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

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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

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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

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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

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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

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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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