Healthy Humble Kitchen

Spotlight on the power of plants! Did you know that orchids are not just stunning additions to your home decor, but they also come with some incredible health benefits?

Orchids help improve air quality by absorbing toxins and releasing oxygen, creating a healthier indoor environment. Plus, their calming presence can contribute to stress reduction and promote overall well-being.

They are also very low maintenance and perfect for those of us with busy lifestyles. If you are interested in learning more about how to care for these plants, check out this site which provides orchid care tips and products.

How to Repot an Orchid - Step-by-Step Guide for Orchid Care - The Best Orchid Care Learn how to easily repot your orchid with this complete step-by-step guide. Expert tips on the best time to repot, selecting the right potting mix & fertilizer, watering and answers to common orchid repotting FAQs

🌲 Happy National Hiking Day! 🏞️

To celebrate, here's a picture of one of our favorite hiking spots, Jockey Hollow in Morristown, NJ in addition to a guide for beginners for some hiking gear tips!

http://bestultralighthikingequipment.com/

🫛 Spinach Tortellini with Peas and air fried Chickpeas in a Tahini Lemon Sauce 🍋
A 30-min Improv clean-out-the-freezer and use leftovers meal that I thought up on my way home from work. It came out REALLY DELISH and may make the quick & easy go-to meal list!

Ingredients used:
• Spinach Tortellini (prep according to package)
•frozen peas (prep according to package)
•canned chickpeas (rinsed and drained, tossed in 1tsp olive oil, salt, pepper and garlic powder to taste; air fry at 390 for 10mins, shaking hallways through)
• 2 cloves garlic, juice of 1 lemon, 1/4c tahini, 1 date, salt to taste, 2tbsp water (blend- add more water to thin if needed)

New snack obsession alert 🚨
LOVING these Lupini snacking beans by purchased from

These come in a variety of flavors like:
🍋 Mediterranean Medley
🌶️ Chili & Lime
🌊 Sea Salt & Vinegar
🧄 Garlic & Rosemary
🌿 Balsamic & Oregano

Full of flavor with no sketchy ingredients. Check out that great nutrient profile! ➡️

🍋 Lemon Hibiscus🌺 Iced Tea!
Perfectly Refreshing on a hot summer day with added nutritional benefits.

-steep 3 hibiscus tea bags (or any flavor you like) for 10 mins in 2.5cups hot water
-add 1cup cold water and chill in fridge until cold
-squeeze in the juice of 1 lemon
-pour over ice and enjoy!
The cleanest version is unsweetened but feel free to add your sweetener of choice!

Make sure to check out the carousel for the ingredients used ➡️

Chocolate Cherry Cookies
🍫 🍒 🍪

Decadent, Chocolatey and Chewy, made with with Clean Ingredients.

Ingredients:
-2 tablespoons flax meal
-1/2 cup unsweetened applesauce
-3/4 cup + 4 teaspoons sunflower oil
-3/4 cup + 2 tablespoons organic cane sugar or coconut sugar
-1 cup dark brown sugar or sucanat (a raw form of sugar)
-1 ½ teaspoons vanilla extract
-3/4 cup + 4 teaspoons cocoa powder
-1 1/4 cups gluten-free oat flour
-3/4 cup buckwheat flour
-1 teaspoon baking soda
-1/2 teaspoon salt
-1 cup dried cherries, small chopped
-3/4 cup + 4 teaspoons chocolate chips

*Instructions:
Preheat oven to 350ºF.
-In a small bowl mix applesauce and flax and let soak for 20 minutes. In a medium mixing bowl sift together, cocoa powder, both flours, baking soda, and salt.
-In the bowl of a stand mixer or a large mixing bowl add sugar, sucanat or brown sugar, and sunflower oil. Mix on high for 5 minutes. Add flax meal and continue to mix on medium speed until smooth and creamy. Turn mixer speed to low and add the sifted dry ingredients a third at a time being sure to stop the mixer periodically to scrape down the sides of the bowl. Once flours are incorporated mix in chocolate chips and cherries on low until just combined.
-Using a 1 ½ ounce ice cream scoop portion cookies and lay onto a baking sheet with parchment paper in rows that are 3 x4. Place in the oven on the center rack and bake for 12-14 minutes rotating the tray 180ºF once halfway through the cooking process.
-Once cooked allow cookies to cool completely which will allow them to set.

Easy Falafel Bowl w/ Greek Yogurt Sauce!
Great for lunch or a light dinner.

Made with baked falafels in either Zesty Zucchini or Kickin’ Carrot. These are quick and simple to make with a nice spice and smooth texture. Fresh, whole-food ingredient falafel balls that are stored in the freezer and ready to make whenever you need a convenient, healthy meal!

The Greek yogurt sauce can be dairy or non-dairy depending on your lifestyle and dietary needs. Add chopped cucumber and a crank of salt & pepper to season.

Top baked falafel & yogurt sauce on a bed of greens and you have a nutritious whole food plant based meal!

Butter Bean Artichoke Dip!

Great alternative to classic hummus. The butter beans are so creamy and the artichoke gives it a pop of freshness!

Another quick, easy & budget-friendly recipe!

Ingredients:
•1 can butter beans (drained and rinsed)
• 1/2 cup marinated artichoke hearts
• 2-3 tbsp tahini
•2 tbsp lemon juice (or more to taste)
•2 tbsp artichoke marinade (or water)
•1-2 cloves garlic
• pinch salt & pepper to taste

Directions:
• Place all ingredients in food processor (or blender) and blend until smooth.
•Optional garnish with chopped parsley, chili powder and/or olive oil drizzle

Serve with your favorite veggies/ crackers to dip and ENJOY!

Zucchini Noodles with Cauliflower Alfredo Sauce topped with Crispy Chickpeas!

This veggie filled dish satisfies as it hits all the flavor and texture notes- it’s creamy, crunchy and cheesy with a little bit of spice!

🤩check out my highlight reel for the Cauliflower Alfredo recipe - the rest of the dish is as follows:
•zucchini noodles sautéed in a large pan. Add cauli alfredo and mix- adjust portion to taste.

•1 can chickpeas drained and rinsed. Add 1/2 tbsp olive oil, 1/4 tsp each of garlic powder, onion powder and paprika (optional 1/8 tsp cayenne). Toss to coat and place in air fryer at 390 for 15-20 mins- shaking it up a few times.

•top zoodles with chickpeas and enjoy!

Tofu Scramble - a savory breakfast!

A high-protein, plant-based and fiber filled way to start your day! Pictured here is • Ezekiel toast
•2 mashed avocado
•my tofu scramble recipe (check highlights 🤩 for my tofu scramble tutorial!)
•topped with some hot sauce 🌶️

🌱 I always try to eat whole food-plant-
based and just started following a program that helps me understand the best portions for the right time of day. Let me know if you’re interested in chatting about it- I love talking and sharing ideas about food, nutrition & fitness!

Spicy Mexican Cauliflower Rice Tofu Bowl!

High in plant-protein! Budget-friendly with minimal ingredients and ready in under 30 minutes!

This particular bowl has the following ingredients:
• Spicy Mexican Cauliflower Rice (seriously, stock up on these!)
•roasted kale
•air fryer seasoned tofu
•guacamole (this pic is a whole food store bough version with no preservatives)

Ingredients for seasoned tofu:
•16oz block extra or super firm tofu, pressed, and cut into 1-2in cubes
•1 TBSP tamari (or soy sauce)
•2 tsp cornstarch
•1 tsp garlic powder
•1 tsp paprika
•1/2 tsp onion powder
•1/2 tsp sea salt
•1/2 tsp sesame oil (or any other)
•1/4 tsp black pepper

Directions:
•prepare rice according to package directions (only 8-10 mins!)
•roast kale at 350 for 8-10 mins
•add cubed tofu to a bowl, add tamari and mix, once coated add in all other seasonings including oil and toss. add to air fryer on 375 for 20mins, flipping halfway through. You will be SHOCKED at how good these taste! (you can can also bake these if you don;t have an air fryer but the texture will be more soft)
•combine all ingredients into a bowl and top with guacamole

ENJOY!

🍓 Delicious Summer Snack Bowl🫐
So refreshing & nutrient packed!

Strawberries•Blueberries•Coconut Yogurt•Almond Butter Drizzle•Flax & h**p seed sprinkle • dash of maple syrup
cocoyo arrow⬅️ this is the yogurt brand I use

🥑 Mashed Avocado Toast 🍞

Satisfying and savory 😋. Great any time of day: brunch, breakfast or a snack!
•1/2 Avocado
•Ezekiel Bread
•Pickled Red Onion
•Everything But the Bagel Seasoning

ADD more protein or veggies if you like!

Tuscan Three Bean Salad 🫘

Served cold- great for a summer BBQ. My sister introduced me to this recipe and it is a hit! Let me know if you try it.

•Chickpeas (14oz can)
• Red Kidney Beans (14oz can)
• Green Beans (2cups chopped)
• Red onion (1/2c thinly sliced)

Tossed in an Apple Cider Vinaigrette
(DM me for dressing details)

☀️Summer Smoothie Bowl! 🍓 🍌

Don’t be afraid to experiment with the ingredients you have on hand in the kitchen. I had a craving for something sweet for dinner the other night so this is my attempt to recreate a “Playa Bowl”. This was a improvisation based on what I found in my fridge/freezer but check out what I used below:

Spinach- Strawberry- Banana Base:
Blend a handful or 2 of spinach with about a cup of frozen fruit mix (strawberries and bananas here) and 3/4c almond milk and 2 tbsp ground flaxseed until smooth. Add 1 date for extra sweetness - optional. Add additional almond milk until desired consistency is achieved.

Topped with:
Sliced Banana, Sliced Cherries, Almond Butter, H**p Seeds and unsweetened shredded Coconut

Enjoy with a spoon!

You can get really creative with these! What are some ingredients you’d like to try??

Veggie Nuggets made with Cauliflower, Chickpeas, Oats and seasonings.

These are easy to make and great for a grab-and-go snack/meal. Also a great option to “hide” veggies for picky eaters.

As mentioned in my lentil burger tutorial, (which you can view in my highlights) a good veggie patty comes down to 4 things:
1. Pick your bean (here it’s chickpeas)
2. Pick your veggies (cauliflower)
3. Pick your sea songs and spices (garlic powder, onion powder, nutritional yeast, Himalayan pink salt)
4. Pick your binder (oats)

DM me if you want more details!

Spiced Crispy Chickpeas with Pomegranate over Hummus…
…yes, you’ve read that right and it tastes A👏MA👏ZING! It’s sweet…it’s savory… it’s crispy… it’s creamy…it’s DELICIOUS!

Recipe reel by - you MUST check this out! As you can see I’ve been making this MULTIPLE times.

Great with mixed veggies and pita for dipping. I’ve even been eating this alone on a spoon. Let me know if you try it! A WINNER!

🫐 Raw Blueberry Pie! 🥧

No-bake, simple ingredients. Currently a 7-ingredient recipe but still working on perfecting the texture of the “crust”. This version is still pretty tasty!

Chipotle Lime Lentil Burgers from the cookbook.

💕 Love this program as a 14-day nutrition reset and for recipes that are great anytime!

Eat the patties alone or break apart over some greens, guac and pico for a simple but flavorful full meal!

🍓🫐Berry Smoothie! 🫐🍓
Refreshing and nutrient packed!
Ingredients pictured here:
•almond milk (1/3c)
•Greek style yogurt (1/3c)
•oats (1/4c)
•peanut butter (2 tsp)
•chia seed (1 tsp)
• flax seed (1 tsp)
• date
•frozen berries
•ice cubes

Hello Gorgeous! 🤩
🍫 🥜 Chocolate Nut Butter Rice Crisps. Just 4 ingredients!
A delicious snack with no preservatives and nothing artificial.

-nut butter of choice
-brown rice crisp cereal
-maple syrup
-dark chocolate chips
DM me for amounts and instructions.

Soba Noodles with Roasted Cauliflower, Asparagus, Chickpeas and a Garlic Tahini Sauce. 😋

Chocolate Chia Pudding!

recipe by here:

https://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/

Happy International Dog Day!
“It’s ruff being such a cute dog”.
💕 Ellie 🐾

🍎 Apple Cinnamon Baked Oatmeal Cups!

A delicious and satisfying on-the-go breakfast or snack to fit a healthy lifestyle. Kid-friendly too! A great meal prep idea for the week.

Original recipe by

https://sallysbakingaddiction.com/apple-cinnamon-baked-oatmeal-cups/

My notes:
To make this plant based, I used almond milk and a flax “egg”. Also used gluten-free oats.

You’ll love the texture of these whole-food goodies!