Wellbeing – Page 40 – Create That Body

Avocado & White Bean Salad Wraps

February 17, 2022

by Isabella Hawke with No Comment All Posts Coaching Plant based food Recipes Vegan Wellbeing

Avocado & White Bean Salad Wraps

“My go-to recipe when I haven’t the energy to do anything but collapse on the couch and watch Downton Abbey is to combine mashed avocado with mashed white beans and a few other ingredients and roll it up in lavash or stuff it into tacos or a sandwich. I’ve also been known to eat it with a spoon. The whole thing comes together really quickly and, including the time it takes to put on your sweats and slippers, dinner is on the coffee table in less than half an hour.”

INGREDIENTS

1½ cups cooked great northern beans or 1 (15-ounce) can, rinsed and drained
1 tablespoon liquid aminos (or tamari or soy sauce)
1 tablespoon white balsamic vinegar
1 large or 2 small avocados, halved
2 tablespoons fresh lime juice
2 tablespoons fresh parsley or cilantro, if preferred
1 tablespoon diced canned green chiles
1 teaspoon garlic powder
1 teaspoon smoked paprika
½ teaspoon onion powder
Sea salt
Freshly gound black pepper
2 lavash wraps or large wheat tortillas
1 to 2 Roma tomatoes, thinly sliced
2 large handfuls of baby spinach

INSTRUCTIONS

Sauté the beans in a large frying pan over medium heat for 1 to 2 minutes or until warm. Add the liquid aminos and cook, stirring occasionally, until the liquid has cooked away. Add the vinegar and cook, stirring once or twice, until the liquid has cooked away. Remove from the heat and mash the beans with a fork.
Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, lime juice, parsley, green chiles, garlic powder, paprika, and onion powder. Mix until combined. Add the salt and pepper to taste.
Spread half of the avocado mixture onto one wrap or tortilla. Add a row of tomato slices across the shorter dimension of the wrap, an inch or so from one edge, a row of spinach next to it, another row of tomatoes, and another row of spinach. Roll the wrap over the first row of tomatoes, and continue until it is completely rolled up. Chop into 3 to 4 sections.
Repeat with the second wrap and remaining ingredients and serve. Store in an airtight container in the refrigerator for up to 3 days.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

“No-Tuna” Salad Sandwich

February 16, 2022

by Isabella Hawke with No Comment All Posts Coaching Health Plant based food Recipes Vegan Wellbeing

“No-Tuna” Salad Sandwich

In this vegan version of a tuna salad sandwich, the tuna salad gets extra tang and flavor from pickles and capers. Serve between two slices of your favorite hearty bread for a simple yet satisfying meal.

Note: Mixture will keep covered in refrigerator for 4-5 days, making it great for quick, weekday lunches.

INGREDIENTS

FOR THE SALAD:

1 (15-ounce) can chickpeas, rinsed and drained
3 tablespoons tahini
1 teaspoon Dijon or spicy brown mustard
1 tablespoon maple syrup or agave nectar
¼ cup diced red onion
¼ cup diced celery
¼ cup diced pickle
1 teaspoon capers, drained and loosely chopped
Healthy pinch each sea salt and black pepper
1 tablespoon roasted unsalted sunflower seeds (optional)

FOR SERVING:

8 slices whole-wheat bread
Dijon or spicy brown mustard
Romaine lettuce
Tomato, sliced
Red onion, sliced

INSTRUCTIONS

Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.
Add tahini, mustard, maple syrup, red onion, celery, pickle, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.
Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).
Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

Penne with Tomato-Mushroom Sauce

February 16, 2022

by Isabella Hawke with No Comment All Posts Coaching Plant based food Recipes Vegan Wellbeing

Penne with Tomato-Mushroom Sauce

Pasta dishes like this one come together easily because I always have most of the ingredients in the pantry and mushrooms in the fridge. If you don’t have fresh basil, use 2 tablespoons of dried basil instead.

INGREDIENTS

12 ounces whole-grain penne pasta
1 medium yellow onion, diced
1 pound mushrooms, trimmed and sliced
4 cloves garlic, minced
2 teaspoons dried thyme
1 (28-ounce) can San Marzano crushed tomatoes
1 cup unsweetened, unflavored plant milk
1 cup chopped fresh basil
Sea salt and freshly ground black pepper

INSTRUCTIONS

Bring a large pot of water to a boil. Cook the penne according to the package instructions. Drain well in a colander and set aside.
Meanwhile, sauté the onions and mushrooms in a large saucepan over medium heat, stirring occasionally, until the onions start to turn brown and translucent, 7 to 8 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.
Add the garlic and thyme, and cook for 1 minute. Add the crushed tomatoes with their juice and simmer, stirring occasionally, for 10 minutes. Add the plant milk, the cooked pasta, the basil; season with salt and pepper to taste and toss until well coated. Taste and adjust the seasoning. Cook until heated through, about 1 minute. Serve hot.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

Stove-Top Vegan Macaroni and Cheese

February 15, 2022

by Isabella Hawke with No Comment All Posts Coaching Health Nutrition Plant based food Recipes Vegan Wellbeing

Stove-Top Vegan Macaroni and Cheese

In this comforting vegan mac and cheese, a smooth purée of vegetables, soaked cashews, nutritional yeast (for cheesy flavor), and turmeric (for cheesy color) coats the pasta in a golden, creamy, dairy-free sauce. Any leftover sauce will keep in the refrigerator for up to a week. The sauce can also be made ahead and frozen for fast weeknight meals—simply thaw and re-blend before using. Craving a crunchy topping? Simply spread the prepared mac and cheese in a casserole dish, sprinkle breadcrumbs over the, and broil in the oven until brown and crispy.

INGREDIENTS

1 large russet potato, peeled and cut into ½-inch cubes (1½ cups)
1 cup chopped carrots
½ cup chopped yellow onion
1 teaspoon ground turmeric or 1 tablespoon finely chopped turmeric root
3 cloves garlic, minced
½ cup raw cashews
½ cup nutritional yeast
1 teaspoon sea salt
4 ounces dried whole-wheat or gluten-free pasta
Freshly ground black pepper

INSTRUCTIONS

Combine the potato, carrots, onion, turmeric, garlic, and 2 cups water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low and simmer, covered, for 20 minutes.
Place the cashews in a small bowl and add enough water to cover them. Soak for at least 10 minutes; drain.
Meanwhile, cook the pasta in a large saucepan according to package directions; drain. Rinse with cool water; drain again. Return to the saucepan.
Transfer the potato mixture to a blender. Add the cashews, nutritional yeast, salt, and ½ cup water. Blend for 2 minutes or until smooth and creamy.
Top the pasta with the desired amount of sauce, and toss to coat. Season with pepper.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy:https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

“Nacho” Vegan Baked Potato

February 15, 2022

by Isabella Hawke with No Comment All Posts Coaching Nutrition Plant based food Recipes Vegan Wellbeing

“Nacho” Vegan Baked Potato

This recipe makes a great go-to meal for busy parents or people. It’s super-quick, super-easy, super-filling, and super-nutritious. All you need is a few minutes during your kid’s nap time, and—boom! You have a real meal to enjoy, and it didn’t come out of a box.

I recommend baking a bunch of potatoes in advance to have them handy for the rest of the week, or you can simply “bake” the potato in the microwave right beforehand. You can make your own black beans and salsa, use leftovers, or even just use store-bought brands in a pinch. I do, of course, recommend spending the extra five minutes to make salsa—but I promise I won’t judge you if you don’t.

INGREDIENTS

1 large baking potato
1½ teaspoons nutritional yeast (optional)
½ cup black beans, either canned or prepared as directed for Black Beans
¼ cup salsa of your choice
¼ to ½ avocado, cubed, sliced, or smashed
Salt and black pepper to taste
Cilantro for garnish
Lime wedges for garnish

INSTRUCTIONS

Preheat the oven to 450°F (230°C) if baking the potato (rather than microwaving it).
Pierce the potato with a fork or knife a few times to allow the steam to escape. Bake in the oven for about 40 minutes, or microwave for 4 to 6 minutes, depending on the size of the potato. Pierce the potato with a fork or knife to check if it is soft and cooked through.
When the potato is done, slice it open, and sprinkle on the nutritional yeast, if using.
Layer on the black beans, salsa, and avocado. Season with salt and pepper, if using, and garnish with cilantro and lime.
Enjoy your yummy, healthy meal!

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

Quick and Easy Noodle Soup

February 14, 2022

by Isabella Hawke with No Comment All Posts Coaching Health Plant based food Recipes Vegan Wellbeing

Quick and Easy Noodle Soup

This luscious vegan noodle soup tastes like comfort in a bowl—and an awful lot like chicken noodle soup! The chicken-soup flavor comes from a combination of dried herbs (marjoram, sage, and thyme) also found in poultry seasoning, the herb blend often used in Thanksgiving stuffing. Because there’s no real chicken, the soup cooks quickly and is ready to enjoy after just 30 minutes on the stove. To give it an appetizing golden hue, add a pinch of turmeric along with the herbs.

INGREDIENTS

1 cup chopped onion
1 cup chopped celery
1 cup chopped carrots
6 cups vegetable stock
1 teaspoon low-sodium tamari or soy sauce
½ teaspoon dried marjoram, crushed
½ teaspoon dried sage, crushed
¼ teaspoon dried thyme, crushed
Freshly ground black pepper
3 cups dried brown rice fettuccine noodles or whole-wheat pasta, broken

INSTRUCTIONS

Combine the onion, celery, carrots, stock, tamari, marjoram, sage, thyme, and pepper in a 4-quart Dutch oven. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer for 20 minutes.
Stir in the noodles; return to a boil. Cook for 10 minutes more or until noodles are tender.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

Creamy Wild Rice Soup

February 14, 2022

by Isabella Hawke with No Comment All Posts Coaching Health Plant based food Recipes Vegan Wellbeing

Creamy Wild Rice Soup

This chowder-style soup showcases the hearty, nutty goodness of wild rice. The dark brown grains are gluten-free, rich in nutrients, and native to North America, where they’re harvested in early fall. Cooking the rice in the soup broth helps meld the flavors in the recipe, though it means you may have to thin the soup with more broth before thickening it with the flours, since the rice may absorb a lot of the liquid. Serve with an arugula, watercress, or spinach salad.

INGREDIENTS

4 cups vegetable stock
1 (8-ounce) package button mushrooms, trimmed and quartered
¾ cup uncooked wild rice, rinsed and drained
½ cup thinly sliced leek (white part only)
4 cloves garlic, minced
1 cup chopped red bell pepper
½ cup chopped carrot
¼ teaspoon sea salt
¼ cup almond flour
¼ cup chickpea flour
1 tablespoon snipped fresh thyme
1 tablespoon white wine vinegar

INSTRUCTIONS

Combine the stock, mushrooms, wild rice, leek, and garlic in a 5-quart Dutch oven or soup pot. Bring to a boil over high heat; reduce heat to medium-low. Cover and simmer for 45 to 50 minutes or until the rice is tender (kernels will start to pop open). Stir in the bell peppers, carrot, and salt. Cover and simmer for 8 minutes more.
Combine the almond flour and chickpea flour in a small bowl; stir in ¼ cup water. Stir the mixture into the soup. Cook, stirring constantly, for 1 to 2 minutes or until thick and bubbly. Stir in up to ½ cup more water to reach the desired consistency. Stir in the thyme and vinegar.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy:https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

Easy Vegan Corn Chowder

February 12, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Health Plant based food Recipes Vegan Wellbeing

Easy Vegan Corn Chowder

Corn chowder is universally appealing, especially among children, because of its sweet taste and creamy texture. Here you will find that creaminess without the heaviness of traditional chowder recipes.

INGREDIENTS

1 small onion, cut into ¼-inch dice (about 1 cup)
6 small garlic cloves, minced (about 1 tablespoon)
6 to 7 cups Vegetable Stock or no oil, low-sodium, store-bought vegetable stock
6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)
1 large russet potato (about ¾ pound), scrubbed and cut into ¼-inch dice (about 3 cups)
1 medium red bell pepper, cored, seeded, and cut into ¼-inch dice (about 1 cup)
1 teaspoon finely chopped fresh parsley
1 teaspoon finely chopped fresh thyme
⅓ cup almond flour
Sea salt and freshly ground black pepper

INSTRUCTIONS

In a large stew pot or Dutch oven, place the onion, garlic, and 1½ cups of the Vegetable Stock. Cover the pot and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the onion is translucent, about 10 minutes.
Add the corn, potato, and 4½ cups of the remaining stock. Bring to a boil over medium heat. Reduce the heat and simmer until the potato is soft, 10 to 15 minutes.
Transfer half of the mixture to a blender and blend until smooth. Return to the pot. Add up to 1 cup stock to adjust the consistency if necessary.
Add the bell pepper, parsley, and thyme. Bring to a simmer and cook for another 10 minutes, until the flavors have blended and the pepper is tender.
Meanwhile, place the flour and 1/3 cup water in the blender and blend until smooth. Stir the almond cream into the chowder. Add salt and pepper to taste. Serve hot.
Storage: Cool soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

Lentil Vegetable Soup

February 12, 2022

by Isabella Hawke with No Comment All Posts Dieting Health Plant based food Recipes Vegan Wellbeing

Lentil Vegetable Soup

This lentil vegetable soup is a favorite of my boys and so easy to make. I think one of the reasons they like it is that I chop all of the vegetables really small. And, like most of the soups I make, if you don’t have an ingredient, such as carrot or spinach, leave it out or substitute another favorite ingredient.

INGREDIENTS

2 small onions, finely chopped
2 carrots, finely chopped
6 small white potatoes, finely chopped
1 16-ounce bag brown lentils
1 15.5-ounce can fire roasted tomatoes, diced
8 cups vegetable broth or water
1-2 cups finely chopped spinach
salt and pepper to taste

INSTRUCTIONS

Combine all ingredients, except the spinach, and cook on low for 2 hours. Add the spinach about 5 minutes before the soup is done. Season to taste with salt and pepper.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy:https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/

Chock-Full-of-Veggies Chickpea Flour Pizza Crust

February 11, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Recipes Vegan Wellbeing

Chock-Full-of-Veggies Chickpea Flour Pizza Crust

I love this recipe for chickpea flour pizza crust. It’s gluten-free, easy to make, and tastes delicious. It also holds up well with lots of veggie toppings. The best part is that it is so much lighter than a wheat crust, so you can enjoy a lot more of it. I like to cook several crusts at once and freeze them for later. Having the frozen crust and bottled marinara sauce always on hand means any night can be pizza night. I’ve offered two variations for topping combos. Choose your favorite, and feel free to experiment with your own!

INGREDIENTS

CRUST

1 cup chickpea flour
1 cup unflavored, unsweetened plant-based milk
1 tablespoon tahini
1 tablespoon apple cider vinegar
¼ teaspoon baking powder
¼ teaspoon sea salt
Ground black pepper

TOPPINGS (VARIATION 1)

2 cups shredded kale
1 zucchini, cut into ½-inch dice
½ onion, cut into ½-inch dice
½ cup frozen corn
1 cup marinara sauce
1 tablespoon nutritional yeast
1 tablespoon finely chopped fresh basil

TOPPINGS (VARIATION 2)

1 red bell pepper, cut into ½-inch dice
1 zucchini, cut into ½-inch dice
½ cup cauliflower, cut into ½-inch florets
½ cup broccoli, cut into ½-inch florets
1 cup marinara sauce
1 tablespoon nutritional yeast
¼ teaspoon crushed red pepper flakes

INSTRUCTIONS

Combine the chickpea flour, plant milk, tahini, vinegar, baking powder, salt, and pepper in a blender. Blend into a smooth batter.
Heat a 10-inch nonstick skillet. Pour the batter into the skillet and cook over medium heat for 20 minutes. Lift the crust using a wide spatula and flip over. Cook for 10 minutes. Transfer to a cooling rack to cool completely, about 10 minutes.
Preheat oven to 350°F. Line a baking sheet with parchment paper.
In a separate skillet, combine the first four vegetables from your chosen toppings combo (Variation 1 or 2). Cook the vegetables on medium-low heat for 5 to 7 minutes, until the vegetables are lightly cooked and (in the case of Variation 1) the kale has wilted. Add 1 to 2 tablespoons of water if needed to keep the vegetables from sticking.
Top the crust with the marinara sauce, sautéed vegetables, and nutritional yeast. Bake for 15 to 20 minutes.
Remove pizza from oven and garnish Garnish with fresh basil (for Variation 1) or crushed red pepper (for Variation 2). Serve immediately.

To know more about healthy lifestyle, click here: https://createthatbody.com/plant-based-weight-loss-recipes/

Instagram: https://www.instagram.com/isabella.hawke/

Courtesy:https://www.forksoverknives.com/recipes/vegan-menus-collections/easy-plant-based-recipes/