Okay, so we know that beans are good for your heart (cue that jingle we all know), but how do we incorporate them into our meals, in a fun way?
Plant-Based Meal Prep for Bone Health
Today I’m highlighting National Osteoporosis Month, as it is quite common – Osteoporosis affects 1 in 3 women and 1 in 5 men in their lifetime!
How can we reduce our risk for osteoporosis? Diet and lifestyle play a huge role. However, it’s not just the calcium from dairy food that matter. There are other surprising foods in the plant-based world that can benefit bone health!
Gluten-Free, Plant-Based Meal Prep Sunday
Gluten as been a hot topic for some time in the recent years. Myself, I have had the discussion around the decision to cut out gluten or not, with many, many people.
While I could write a lengthy discussion on this topic, I think you should first check out this article that I wrote a few years ago. To sum it up, there has been an increase in celiac disease among the population, but we have also developed an increased tendency to rely on self-diagnosis and eliminate gluten from our diets.
Plant-Based Thanksgiving Meal Ideas
Are you wanting to mix up your Thanksgiving dinner with some plant-based meals? Or do you have a family member that is plant-based and you’re looking to accommodate them? Whatever the case may be, I got you!
Fall Foods Meal Prep# 2
The front porch is decorated. The apples are picked. I’m officially welcoming fall season with open arms!
Although I do love the warmer weather, there is something special about the fall season. It represents new beginnings. Our original wedding date (before postponing) was Oct 17th 2020 was picked for that reason. It is always dawning on me that this date is rapidly approaching and we will have to plan something sort of special for it, so the day is not as sad as it may be…eik!
Fall Foods Meal Prep
It’s beginning to look a lot like PUMPKIN SEASON!
Although I did find myself mourning summer coming to an end a week ago (because let’s face it – summer was so different this year without cottage trips, concerts, weddings etc) I have become recently excited for the fall. Why?
Fall represents change. And lord knows that we need change in this world right now!
Fall is a cozy season. Perfect for settling into a new house with our puppy and new fall decor!
Fall is THE BEST running season! Although I’m usually training for an October race at this time, I’m looking to take this running season to be a more leisurely one.
Anyways, this week I dive right into fall recipes! Pumpkin, root veggies – coming right at you!
Check out the recipes below and my Youtube channel for the recipes being made in action!
Pumpkin Pie Overnight Oats
Ingredients
– 2 cup rolled oats
– 2 cup almond milk
– 1 cup pumpkin puree
– 2 tablespoon maple syrup
– 2 tablespoon chia seeds
– 2 teaspoon vanilla extract
– 1 teaspoon cinnamon
– 1/2 teaspoon nutmeg
– 1/4 teaspoon ground cloves
pecans for topping
Directions
1. Combine all of these ingredients in a large bowl. Stir together until well combined. Transfer into mason jars or other containers, cover, and place in the refrigerator at least 4 hours or overnight.
Pumpkin Lasagna
Ingredients
– 1/2 pound sliced fresh mushrooms
– 1 small onion, chopped
– 2 teaspoons avocado oile
– 15 oz pumpkin puree
– 1/2 cup canned coconut milk
– 1 teaspoon dried thyme leaves
– 9 no-cook lasagna noodles
– 1 block of firm tofu
– 1 tbsp lemon juice
– 2 tbsp nutritional yeast
– 1 cup vegan mozzarella cheese
Directions
1. In a small skillet, saute the mushrooms and onion in avocado oil until tender; set aside. In a small bowl, combine the pumpkin, coconut milk and thyme.
2. Meanwhile, prepare the tofu ricotta. Add the block of drained tofu, lemon juice and nutritional yeast to a blender or food processor for about 15 seconds, until the consistency is similar to ricotta cheese.
3. Spread 1/2 cup pumpkin sauce in an 11×7-in. Baking dish coated with cooking spray. Top with 3 noodles (noodles will overlap slightly). Spread 1/2 cup pumpkin sauce to edges of noodles. Top with half of mushroom mixture, 1/2 cup tofu ricotta and 1/3 cup vegan mozzarella. Repeat layers. Top with remaining noodles and sauce.
Cover and bake at 375° for 45 minutes. Uncover; sprinkle with remaining Parmesan cheese. Bake 10-15 minutes longer or until cheese is melted. Let stand for 10 minutes before cutting..
Root Veggie and White Bean Soup
Ingredients
– 2 Tbsp avocado oil
– 3 carrots, peeled and diced
– 3 parsnips, peeled and diced
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1/2 cup chopped and peeled butternut squash
– 2 medium tomatoes, chopped (2)
– 6 cups sodium-reduced veggie broth (1.5 L)
– 1 can white navy beans, rinsed and drained (1)
– 4 cups baby spinach (1 L)
Directions
1. In a large pot, heat avocado oil over medium-high heat. Add carrots, parsnips, onion, garlic and squash. Cook and stir vegetables until they start to soften, about 5 minutes. Add tomatoes. Cook vegetables 3-4 minutes longer.
2. Add veggie broth. Bring to a boil. Reduce heat to medium-low. Cover pot and let vegetables simmer until soft, about 15 to 20 minutes. Add beans and heat through. Stir in spinach.
3. Serve immediately in soup bowls or store in containers.br>
Tofu and Hummus Sandwiches
Ingredients
– 1 block extra-firm tofu
– ½ tbsp avocado oil
– 3 cloves garlic, minced
– 2 tbsp soy sauce
– 2 tbsp maple syrup
– 2 tbsp water
– ½ tsp liquid smoke
– 8 slices of rye bread
– 1/2 cup hummus, divided
– Sandwich toppings: lettuce, onions and tomatoes
Directions
1. Slice tofu into ¼” (½ cm) slices. Press or pat tofu dry with a clean kitchen towel. In a shallow dish or sandwich-sized food storage bag, add garlic, soy sauce, maple syrup, water, and liquid smoke. Add the sliced tofu and marinate for 30-60 minutes.
2. Add the marinated tofu to the skillet, but reserve and excess marinade. Cook both sides until golden-brown. Pour the remaining marinade into the pan with the tofu, stirring gently. Continue cooking until the tofu has absorbed all the marinade. Set aside.
3. Store the sandwich inputs separately, until you are ready to eat. Enjoy!