Plant Powered Wellness

This recipe is my fav right now! As we get ready for back to school, I’m planning a total kitchen reorg (it feels like New Years this weekend with the back to school to school hustle). This recipe helps me clear out the fridge and freezer so I can Marie Kondo the whole kitchen and that makes this mama happy 😊!

is the best at reinventing comfort foods without all the salt, fat and sugar and this one won’t disappoint!

Reposted : HAMBURGER HELPER WINS FOR CREEPIEST FOOD MASCOT OF ALL TIME 👋🥴 that sodium is gonna kill you if the glove doesn’t 💯 stop fu***ng around and make our Skillet Tempeh Pasta instead ✨🍲✨ recipe on our site

Mac and Cheese on my mind! I think because it’s easy and I want to maximize our summer days outside exploring! Making a big batch can save 3-4 days in the kitchen and my kids will eat it cold so it’s an easy one to pack for a hike. .rd is the chef behind this vegan cheese sauce and it’s really really good!
She suggests adulting it with sundried tomatoes, arugula microgreens and a splash of hot sauce. Delish.
And, it doesn’t look like it, but it’s packed with veggies! The sauce stars sweet potato, carrots, onions, garlic, sunflower seeds and nutritional yeast- with a few simple flavour bursts.
INGREDIENTS
1 Sweet potato can also use white potato
1/2 cup raw sunflower seeds can also use cashews
1 carrot
1 onion
1-2 clove garlic
1 tsp salt
1/4 tsp mustard
1/2 tsp apple cider vinegar
1/2 cup nutritional yeast
4 serving pasta
INSTRUCTIONS
Boil sweet potatoes, sunflower seeds, carrots and onion in enough water to cover the veg for about 10 minutes until they are soft. Cook pasta in a different pot
Blend sweet potato, raw cashew, carrot, onion and garlic on high with boiling water
Add salt, mustard, apple cider vinegar and nutrition yeast. Blend again.
Pour sauce over cooked pasta.
Check out .rd for more amazing recipes

BBQ CAULIFLOWER TACOS
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Via
I’ve been super into mexican food lately!

INGREDIENTS (for 8 tacos): Cauliflower sauce:
2 medium size cauliflower or a big size cauliflower
3 tbsp miso paste
2 tbsp ketchup-style sauce
1 cup water
1 tbsp taco mix spice
4 tbsp maple syrup
1/3 cup apple cider vinegar

Cheese sauce:
1/2 cup cashews
1/4 cup water
3 tbsp nutritional yeast
a tsp lemon
a pinch of salt
a pinch of pepper
some chopped chives

Tacos & toppings:
100g lettuce leaves
8 taco shells
a sliced avocado
red and orange sweet mini peppers chopped
some chopped red onion
some chives

preparation time: 15 minutes
total time: 50 minutes
serving size: 4 serves

METHOD:
Start by chopping the cauliflower and clean it well. Pour the ingredients for the cauliflower sauce into a food processor and blend them until smooth.

Incorporate the cauliflower to the baking tray and pour the sauce over the cauliflower, give it a good stir and bake it at 200ºC/400F for around 30 minutes.

Basically, you want to cook slow and really well the cauliflower to make sure that it gets all the flavors from the sauce and also the texture should be soft but not crunchy.

To make the cheese sauce, simply blend all the ingredients listed for the vegan cheese sauce and make sure that the texture is even, adjust salt and pepper if needed, then mix it with some chopped chives.

To serve the cauliflower BBQ tacos, warm up the taco shells, then add to each taco: lettuce leaves, around 3 tablespoons of BBQ cauliflower, some red onion, some avocado, a tablespoon of vegan cheese and top it all with chives and sweet pepper.

Highly processed foods (crackers, protein powders, enriched flour) and oil (all kinds, including coconut) are the 2 food categories that are vegan but not part of the optimal plant based diet that is known for all its health promoting and disease reducing benefits. Try cooking with less oil? Or even substitute with water :) Let me know if you want to see how - I sauté onions everyday without oil! 💚

I’ve been thinking about incorporating sprouts into my diet but I kind of don’t know all the details yet. This post from is really helpful!💚
Sprouts may refer to a number of vegetable or plant beans after they begin to grow. The most common sprouts that people regularly use in cooking are chana, mung bean, as well as various other types of bean sprouts. The reason that so many people turn to sprouts as a source of food is that they represent a significant amount of vitamins and nutrients than they do in an un-sprouted form. Typically, a week after sprouting, the sprouts will have the highest concentration and bioavailability of nutrients. Beans must contain a packed storehouse of all the important nutrients that a plant will need to grow in its initial days, so those tiny caps are filled with important organic compounds, vitamins, and minerals that our body can also utilize.
The health benefits of sprouts make up quite an impressive list, and they include the ability to improve the digestive process, boost the metabolism, increase enzymatic activity throughout the body, prevent anemia, aid in weight loss, lower cholesterol, reduce blood pressure, boost skin health, improve vision, support the immune system, and increase usable energy reserves.
We had this sprout salad for dinner a few days back - it has boiled sprouts, pomegranate seeds, onions, tomatoes, beetroot, and carrots 🥕 also sprinkled with pumpkin seeds.
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Follow for and

Another amazing recipe from the !
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Broccoli Cashew Stir Fry! 🥦🥡🥦 Featuring tamari-coated cashews, nutrient-packed broccoli, and fresh garlic & ginger. Only 7 simple ingredients & 30 minutes! ⏱✨ (Vegan, gluten-free, oil-free) 🥦 Recipe on blog or google search “garden grazer cashew stir fry”

Happy Earth Day! I hope you enjoyed the beautiful sunshine today 🌞! I know I like to post a lot about plant based food and how it can improve your health but in the past 3 years, I’ve learned about just how much it can improve our planet. This Earth Day, I can’t not share with you what I’ve learned...it’s too important of a message to not have others thinking about. Please see stories 👆🏻👆🏻👆🏻to get some insight into how your food choices affect the future of our planet. I appreciate having this new found knowledge and I thought you might too. Happy 🌏 day 💚💙💚💙

Just a cute little reminder to eat a salad this weekend 😘💚 Crowd out some chocolate! Hoppy Easter 🐣💜💛💜💛

Berry Chocolate Chia Pudding for “How Not to Die” by Dr. Michael Greger. This one is to die for! I’m really loving how well his recipes are mimicking the real deal! The richness in flavour comes from avo and almond butter 🤤!
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1/2 avocado
1 1/4 cups berries
3 tbsps cacao powder unsweetened
2 tbsps almond butter
1/2 cup date syrup or 6 dates
1 1/2 cup almond milk
1/4 chia seeds
Garnish: berries and cacao nibs
💚💚💚💚💚💚💚💚
Put everything in the blender except chia seeds. Pour mixture into bowl and whisk in chia. Divide into 4 dessert bowls and refrigerate onernight. Garnish. Indulge. Leave the guilt in the cookie cupboard!

This is the BEST pesto I have ever made!! I probably blended it a little too much - next time I would pulse in the food processor not the .
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1 large clove garlic
2 cups arugula
2 cups basil
2 tbsps tahini
1 tbsp white miso
1 tbsps brown rice vinegar
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Chop garlic, basil and arugula in food processor. Add the rest of the ingredients plus 1/4 to 1/2 cup water and pulse to “pesto” consistency.
BEST. PESTO. EVER.
💚💚💚💚💚💚
NO DIARY. NO OIL. NO INFLAMMATION 😉
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I was so shocked how great this tasted, I had to share.
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@ Burlington, Ontario

Sweet Potato “cookies” can be sweet or savoury but they are always a hit with the munchkins! Try this easy savoury one from Roasted sweet potatoes 🍠 pink hummus & avocado 🥑 😍

All happiness depends on a leisurely breakfast - John Gunther

Steel cut oats topped with banana slices, no oil no salt pumpkin seeds, sesame seeds, peanut butter and black and white chia seeds.
Easy. Plant-based. Whole food. No salt. No sugar. Minimally processed.

Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious!
- Ruth Reichl

@ Burlington, Ontario

“Prescribing” fruits and veggies would save $100 billion in medical costs Researchers at Tufts University made the case that subsidized fruits and vegetables could prevent millions of cases of chronic diseases.

Southwest Buddha Bowls! This one is easy to prep and everyone gets to make their own so sure to satisfy everyone’s tastebuds😉

Add a twist and sub brown rice for black rice for an antioxidant boost 👊🏻

To make it easier. I do the rice in the instant pot. About 30 minutes. And I buy frozen organic non GMO corn from Costco and frozen organic non GMO soy beans from Fortinos. We don’t always buy organic, it’s not a rule at our house but the 2 whole foods that I absolutely will not sacrifice organic nonGMO on are corn and soy. They are the 2 most harshly sprayed of all our food sources and linked to most of health problems. Check out ZACH BUSH MD or Farmer's Footprint for the facts or watch his first 20 minutes documentary. I promise you will thank me for giving you the knowledge to protect your health ❤️

Swipe for recipe. The sauce is the best part so be sure to make lots 😘

See stories for the main event ☝️☝️ @ Burlington, Ontario

Kale and Beet Salad with Avocado Goddess Dressing
It can be hard to get your greens and veggies in, especially during the winter months. And even more challenging is finding nutritionally dense veg in the cold winter months when very little grows around here. Choose foods that are harvested in the winter months like kale and beets. They are grown locally, naturally full of the vitamins and minerals we seek and they are on sale right now 😉. Swipe for recipe from the How Not to Die Cookbook by Dr. Michael Greger M.D.
*you can use any dressing but I like to triple this one so I have lots on hand.
**to make it easy buy beets pre roasted and vacuum sealed
***costco sells a huge portion of organic baby kale for $3.99 right now - can’t beat that! 🥬 @ Burlington, Ontario

Got Milk? Not so much! Canada’s new food guide drops “milk and alternatives” and favours plant based protein!!!🙌🏻🙌🏻🙌🏻👏🏻👏🏻👏🏻. Way to go Canada 🇨🇦! But beware folks, the meat and diary producers are pi**ed off and they have a lot of money to not only try and change this through paying off the right politicians but also to start the most powerful marketing campaign we’ve ever seen.

I encourage you to keep it simple over the next few years as this battle takes place: Half your plate with veggies/fruits - specifically dark leafy greens. Don’t worry about protein: just include some beans, lentils and tofu. And include whole grains and starches: rice, quinoa, potatoes, yams etc.

More evidence based education to come friends!

Who’s ready for ? Thinking about it but not too sure? A slow transition can make this healthy lifestyle change more attainable. Most people have a hardest time giving up cheese. When you’re ready to take this step, there are so many non animal cheese options to choose from! 🧀 This is my latest vegan charcuterie board complete with an assortment of cashew cheeses which are to die for🤤! Lemon-cranberry-pistachio cashew cheese spread recipe below 👇
Ingredients

1/2 cups Raw Cashews, soaked 2-4 hrs
2 tbsps Nutritional Yeast
1 1/2 tbsp Coconut Oil, solid
2 tbsps Lemon Juice
2 tbsp Lemon Zest
1/4 cup Pistachios, crushed
1/4 cup dried Cranberries, roughly chopped
Water, as needed to blend (1 tbsp max.)
Instructions

Prep ahead by soaking your raw cashews in water, overnight is best but 2-4 hours is fine.
Measure and add everything into a blender/food processor (minus the cranberries & pistachios), pulsing until smooth.
Put mixture into serving bowl and sprinkle with cranberries and pistachios. Refrigerate for firmer, cheese ball like texture.
Alternatively, make a cashew cheese ball, scoop mixture into the center of plastic wrap and twist to form a ball and freeze 1 hour. Remove from the freezer and roll in a mixture of dried cranberries and crushed pistachios, until completely covered.
Cover again with plastic wrap and chill until ready to serve.

Happy Thanksgiving everyone! Spinach Cashew Bean Dip. This is also the “cheese” layer in our lasagna - see highlights for recipe ⬆️

Corn and Basil Chowder. Our new make it once a week fall favourite 🍂🍃🍁! 100% plant based and 100 % unprocessed 💚 Also kid approved 👌🏻. ⬆️Recipe in stories⬆️ Let me know if you try it!

Chilli Carrot Dogs and Creamy Peanut Slaw 😋 Both from the amazing

1 cup veg broth
1/4 cup apple cider vinegar
2 tbsps rice vinegar
2 tbsps soy/tamari
1 tbsp paprika
2 tsp mustard powder
1/2 tsp garlic powder
1/2 tsp coriander

Simmer all ingredients for 5 minutes. Pour over a 9 x 13 casserole dish of peels medium carrots. Bake covered at 425 F for 25 min. Uncover, turn carrots and roast another 20 minutes.

Make it a chilli dog with last night’s left over chilli.

Tip: Keep the marinade and freeze to make next carrot dog night much easier. It can’t spoil, it’s just plants, so why not 🤷🏼‍♀️!

Let me know if you’d like the slaw recipe...it’s a secret way to get kids to eat cabbage 😲 Lol!

Well that’s all 9 Blue Zones lessons! If you missed one they are the 9 previous posts 💙 Obviously I was drawn to the Plant Slant lesson at first but as I read more, I learned so much that I had to share! So thanks for following and engaging with me on this little tangent 💙🙏🏻. “The Blue Zones of Longevity” by Dan Buettner is a great read if you want more detail/research/evidence or follow and for a daily dose of the best healthy lifestyle motivation available right now! 💙

The last Blue Zones lesson! #9: Right Tribe. This is the most powerful thing you can do to change your lifestyle for the better. Members of longevity cultures work and socialize with one another and this reinforces healthy behaviours. It is much easier to adopt good habits when everyone around you is already practicing them 😀 For example, one study showed that in the case of close mutual friends, if one lost weight, the odds on the other also losing weight nearly tripled 👀 Some researchers have also concluded that the reason women live longer than men is that their social support network is stronger and more engaged with and helpful to each other. 💙 Identify your inner circle: who’s going to reinforce the good habits? Who lives by the Blue Zone secrets? Who’s going to support the healthy lifestyle that you want to live? 💙 Be likeable. Likeable old people are more likely to have a social network, frequent visitors and great caregivers. 💙 Create time together. Aim for 30 minutes a day with members of your inner circle. Establish a regular time to meet or share a meal. Take a daily walk. Building strong friendships requires some effort but it is an investment that can pay back nicely in added years.

Blue Zone Lesson #8: Loved Ones First. The most successful centenarians tend to marry, have children and build their lives around that core. Their lives are focused on familial duty and tradition with a strong emphasis on togetherness. How does this contribute to longevity? By the time centenarians become centenarians, their lifelong devotion to family has produced returns: their children reciprocate love and care for elders so they don’t need to go to a home. Elders that live with their children are less susceptible to disease, eat better, have lower stress and less serious accidents. Blue Zone at home 💙 Eat together without any electronics 💙 Take annual vacation 💙 Focus on togetherness : kids can be doing homework and parents can be cooking but the point is that there is a ‘we-ness’ to the family. 💙 Consider a smaller house or establish one room where everything can happen to avoid physical apartness. 💙 Establish rituals : kids thrive on rituals and enjoy repetition: make dinner an event with them, have a annual camping trip tradition, celebrate holidays with intention. 💙 Create a family photo wall to cherish and keep memories. 💙 Put family first- play with your children, nurture your spouse and honour your extended family members.

Blue Zones Lesson #7: Participate in a spiritual community. The simple act of worship is one of the most powerful habits you can have that seem to add more good years to your life. This can be anything that you believe in, it doesn’t matter what religion - it’s the act of attending a service. One study found that those who attended religious service at least once a month reduced their risk of death by about 1/3 - an impact as great as that of participating in moderate exercise. Blue Zones at home 💙 Be more involved, this increases the effect of this lesson 💙 Explore new tradition - learn about any non denominational religion if that makes you most comfortable 💙 Just Go: schedule it in, one hour per week and keep an open mind - you may find your well being enhanced 🙏🏻

Go to plantfitsummit.com It’s all free and some of the best information available!

Blue Zones of Longetivity Lesson # 6: Downshift - Take time to reduce stress. The Sardinians stop work and pour into the streets to socialize at 5 pm, the Costa Ricans break every afternoon to socialize with friends. Japanese women have a “Moai” which is essentially a supportive tribe that meets everyday to socialize and support one another. People who have made it to 100 exude a sense of sublime serenity (Buettner, 2012). But how does slowing down make you live longer? It reduces the body’s chronic inflammation by relieving physical and mental stress. Slowing down connects with so many of the other lessons: eating right, appreciating friends, finding time for spirituality, making family a priority and creating things that bring purpose.
Strategies at home 💙Reduce the noise: minimize time with tv and the internet. 💙 Be early. Arriving 15 minutes early reduces unexpected stress and allows focus before a meeting or event. 💙 Meditate. Create a place in your home to practice regularly. Start with 10 minutes everyday. Consistency is key.
See previous posts for more lessons.