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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Simple Cashew Ricotta Cheese

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    Cashews are one of our favorite nuts because they’re so flexible in the kitchen, especially when trying to create creamy textures. They contain potassium, magnesium, and iron to keep you feeling your best. This recipe is a great way to get more plant-based foods into your  meals. 

    You can incorporate this ricotta into a veg lasagna, like we did here, or you can enjoy it with pasta, in dips, on homemade pizza, and more! This recipe also works really well with breakfast toast. Top with your favorite fruits or go the savory route with an egg and tomatoes, and you’re in for a special treat.  

    This is going to be one of the simplest recipes we’ve got. First you want to soak the cashews in water overnight. This will help to make them creamier for the blending process. After they’ve soaked, drain the water and rinse those cashews. Simply add them into a blender with the garlic powder, lemon, salt, and water. Blend until you have a ricotta-like consistency and all the cashews are processed. That’s it! 

    We used this batch of cashew ricotta to layer our lasagna, as you can see above. Keep in mind that one serving is 1/4 cup. Not sure what to do with the leftovers? Store it in an airtight container in the fridge and re-use for up to a week. 

    Here are our top 3 favorite cashew-based recipes!

    1. Vegan Cashew Sour Cream 
    2. Homemade Cashew Milk 
    3. Creamy Cashew Enchiladas 

    What are your top picks for cashew-inspired recipes? Let us know in the comments below! 

    Print
    Cashew Ricotta Cheese
    Servings: 8
    Ingredients
    • 2 cups cashews, soaked overnight
    • 1 teaspoon garlic powder
    • Juice of 1 lemon
    • 3/4 cup water
    • Salt, to taste
    Instructions
    1. Drain and rinse the cashews. Blend them with the garlic powder, lemon juice, and water
    2. Add salt, to taste, and use in your favorite dishes!
    Recipe Notes

    Store for up to 1 week in the fridge

    The Ultimate Guide To Decluttering Your Refrigerator

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    With Thanksgiving leftovers looming, we thought it would be the perfect time to present you with The Ultimate Guide To Decluttering Your Refrigerator. So often the holidays (& normal stressors of daily life) lead us to shoving things in the refrigerator. As a result, we end up with really random (often rotten) things in the fridge. In a cluttered refrigerator, many items get shoved to the back and you find them much later in a not-so-pleasant state. We hope these tips and tricks are useful in saving some money, and keeping your refrigerator neat and organized!

    -Store foods in the proper places: Different foods require different storage methods based on the humidity they need and the temperature they are cooked at. Properly storing foods also preserves their shelf life so you’re not throwing money away with bad food. Your upper shelves should be your leftovers, drinks, and ready-to-eat foods (or those that don’t need to be cooked or packaged foods). Avoid storing raw meats above produce because any runoff from the meat can unintentionally contaminate that produce. Try dedicating a drawer to raw meat or make your own by buying a separate clear, plastic bin to store meat in. Then be sure those produce drawers are at the proper humidity for your fruits and veggies so you get the most life out of them. You can also buy a refrigerator thermometer to help you know when it’s time to adjust the temperature. The thermometer should be set at 40F or below. 

    -Check Expiration Dates – Make sure you’re checking expiration dates regularly and ditching foods that are past their lifespan. Designate one day a week or every couple of weeks to review those labels and toss what you no longer want. Put what’s expiring soonest at the front of your fridge, and if you see something is expiring soon and you don’t think you’ll be using it, consider freezing! Condiments tend to be the biggest culprits so devote extra time to sifting through those. 

    -Meal Planning: Create a meal plan for the week and a grocery list that coincides with the plan. When you go to the grocery store, stick to the list. This prevents you from over-purchasing foods that you do not need and will not use. Check out our Ultimate Meal Planning Guide for ways to meal plan like a pro! 

    -Rotate Items – Make sure to regularly rotate items in the refrigerator so that the same ones don’t keep getting shoved to the back. Designate time to bring the back of the fridge to the front so that you’re using the items you purchase and so that you’re using the items that are going to go bad first. 

    -Get Creative – There are SO many ideas on the internet for organizing your refrigerator.

    1. Create magnetic containers to clear off shelf space and hang items on the sides.
    2. Place fruits and vegetables at eye-level on the middle shelf so that you are more likely to eat them when you see them.
    3. Purchase external containers and wire baskets to efficiently utilize space.
    4. Label shelves and storage bins. Chances are – unless you live alone – some grubby hands might mess with your newly found organization.
    5. Create snack drawers. 

    -Don’t Forget About the Freezer – The freezer may be even more guilty of discombobulation since it’s not always obvious when food has gone bad. Aim to do a deep cleaning of your freezer every 3-6 months. Make sure to date when you freeze items and regularly check those labels. Treat frozen foods just as you would your fresh. Include them in your meal planning for the week, check dates, and toss out what’s no longer good.

    The holidays come with tons of leftovers that make their way into your fridge. Be sure to have a plan for using leftovers and organizing the existing food that’s there. Don’t let this guide stop you at the refrigerator either. Get creative with hacks in the pantry and cabinets as well. If you’re really feeling really motivated, check out our highly recommended read, The Life-Changing Magic of Tidying Up, to apply these concepts of organizing to the rest of your home (and life). 

    Do you have any pro tips for organizing your refrigerator? Share the love in the comments below! 

    2017 Healthy Thanksgiving Sides Roundup

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    It’s that time of the year! Thanksgiving is this week, and we’re bringing you our top 10 delicious (and nutritious) Thanksgiving sides to complement that delicious meal you’ll be enjoying in this 2017 Healthy Thanksgiving Sides Roundup. We hope you have the best time ever in the company of good people. We’re so thankful for having you be a part of the Food Heaven community, and wish you a joyous holiday season!  

    Now let’s get this countdown started!

    1. Crispy Stovetop Potato Rounds 

    2. Sriracha Cauliflower Poppers

    3. Roasted Garlic Massaged Kale Salad

    4. Veg Collard Wraps

    5. Creamy Butternut Squash Mashed Potatoes 

    6. Light Jalapeño Cornbread

    7. Herb Roasted Whole Cauliflower 

    8. Creamy Artichoke Greek Yogurt Dip 

    9. Roasted Squash Wedges

    10. Brussel Sprouts 4 Ways 

    Alright, folks. There you have it! Now go on and get to cooking and celebrating! xoxo

     

    Plant-Based Monday: Brussel Sprouts

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    Maybe one of our favorite plant-based Monday posts yet. This Monday, we bring you Brussel sprouts – just in time for the perfect Thanksgiving side dish. You’ll love how versatile these beauties are and how they can be incorporated into an endless amount of recipes.

    Brussel sprouts are a cruciferous vegetable, best enjoyed during the fall and winter months. They’re in the same family as cabbage, which may explain why they look like mini-cabbages. Brussels are also loaded with nutrition.  They contain potassium, vitamin K, vitamin C, folate, and manganese.  They’re also an excellent source of fiber.  So your body and gut will definitely be thanking you every time you enjoy these babies. You can eat them for breakfast with an egg or enjoy as a side to your favorite meal. If you happen to buy the long Brussel sprout stalks at the market, you’ll notice they may have leaves at the head of the stalk. Those are edible (and delicious) and you can prepare them just like you would kale or collards! 

    We love to Brussel sprouts in recipes like:

    What are your favorite Brussel sprout recipes? Do you eat them on their own or include them in a recipe? Let us know below!

    Dietitian Spotlight: Malena Perdomo

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    1. Tell us a bit about yourself? 
    My name is Malena, and I am RDN who lives in Denver, CO and I am also from Panama. I am married and have two teenage boys so they help to eat all the foods that I am cooking for recipe development jobs or for a new cookbook that I am always working on. I also see a few clients per month and teach nutrition in my local university and around my community in Spanish. I enjoy doing media work and assisting a few research projects. 
     
    2. What’s your favorite part about being a dietitian? 
    The work never ends, there is so much work to do and so much to learn. Nutrition is a science that is always evolving and my favorite part is reading and sharing the research. But most definitely my favorite part is when someone tells me that they feel better (a person with type 2 diabetes) because of a few diet changes. 
     
     
    3. Describe what your typical week looks like?  
    As a consultant, I get to spread my work to do a little bit of everything every day. I work on recipe development for clients and for myself (the cookbook that is always coming…), so grocery shopping happens about two to three times per week. For teaching, I am preparing for classes. If I am preparing for my news nutrition segment, I am working on my sound bites and that includes some more research. I am in my kitchen a lot. When there is free time, that is when I take some good food photos for my social media. 
     
     
    4. How do you find balance between work & personal? 
    During summer, I garden. I grow all kinds of fruits and vegetables. During the winter, if the weather is right I go skiing with my family. Checking new restaurants and eating out is another way to relax, just feed me!
     
    5. What are 3 foods you can’t live without? 
    All fruits, fish (ceviche) and Greek yogurt (with honey) 
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    Thank you so much Malena! Check out Malena’s website, get her book, and make sure to follow her on instagram for nutritious living inspiration!
     
     

    Comforting Coconut Rice Noodle Soup

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    Say hello to today’s Comforting Coconut Rice Noodle Soup. This chilly weather is the perfect excuse to make a broth based soup to help keep you warm and satisfied throughout these colder months. Not used to making soups at home? No worries! This one is super easy. 

    Homemade soup can reduce sodium intake and (usually) tastes better anyways. Any rice noodle fans? I absolutely love how tender they are when cooked, and their pair well with so many dishes. We used pureed white beans to thicken up the soup broth.

    Okay, let’s get this soup started. In a pan, heat the oil and add the onions, garlic & ginger. Sauté for 2-3 minutes, and then add 1 tablespoon of the chili paste, the beans, and sauté for another couple of minutes. Add all ingredients from the pan into a blender or food processor with the white rice vinegar, and process into a paste. Set aside. In a pot, bring the vegetable broth & coconut milk to a boil. Then add the other tablespoon of chili paste and the blended bean mixture. Stir well with a spoon, until you have a consistent broth. Then add the rice noodles. Cook for 3-5 minutes, or until tender. Enjoy with your favorite chopped leafy greens + optional toppings!

    If you leave the soup out for long, the rice noodles will soak up the broth and the noodles will harden. Simply add some water, reheat, stir until noodles are soft again, and enjoy!

    This Comforting Coconut Rice Noodle Soup will be perfect heading into the winter months. Whip this up and keep it in your cozy recipe arsenal for those chilly days. Do you make any homemade soups? What are some of your favorites? Let us know in the comments below!

    5 from 1 vote
    Print
    Comforting Coconut Rice Noodle Soup
    Servings: 2
    Ingredients
    • 1 tablespoon sesame seed oil
    • 1/2 small onion, chopped
    • 3 cloves garlic, chopped
    • 1 " fresh ginger, chopped
    • 2 tablespoons Thai red chili paste
    • 1 cup white beans, cooked
    • 1 tablespoon white rice vinegar
    • 2 cups low sodium vegetable broth
    • 1/2 cup coconut milk
    • 1/2 cup dry vermicelli rice noodles
    • Optional toppings: Leafy greens, spinach and bok choy work well, fresh herbs (we used cilantro), red pepper flakes, fresh scallions
    Instructions
    1. In a pan, heat the oil and add the onions, garlic & ginger
    2. Sauté for 2-3 minutes, and then add 1 tablespoon of the chili paste, the beans, and sauté for another couple of minutes
    3. Add all ingredients from the pan into a blender or food processor with the white rice vinegar, and process into a paste. Set aside
    4. In a pot, bring the vegetable broth & coconut milk to a boil
    5. Then add the other tablespoon of chili paste and the blended bean mixture
    6. Stir well with a spoon, until you have a consistent broth
    7. Then add the rice noodles. Cook for 3-5 minutes, or until tender
    8. Enjoy with optional toppings!
    Recipe Notes

    If you leave the soup out for long, the rice noodles will soak up the broth and the noodles will harden. Simply add some water, reheat, stir until noodles are soft again, and enjoy!

    © Food Heaven Made Easy