Wendy

Roasted Winter Root Vegetables w/ Chimichurri Sauce

February 16, 2017 by Wendy Leave a Comment

This week we’re bringing you this insanely delicious Roasted Winter Root Vegetable Salad. I got tons of winter vegetables as part of my weekly CSA share, and had no idea what to do with all of them. I figured the easiest and most practical thing to do would be to throw them all in the oven before they went bad. And that’s exactly what this recipe is. The vegetables included in this recipe are beets, carrots, turnips, and parsnips.

I think it’s safe to say beets and carrots are more popular than the latter two. Have any of you tried cooking with parsnips or turnips? They’re absolutely delicious and filling, and make for a great addition to stews and salads. Parsnips closely resemble carrots, but are less sweet and a bit starchier. Turnips are less starchy than parsnips, and flavor depends on how large the vegetable is. The bigger it is, the more bitter it gets.

We’ll be using sage to bring all of the different flavors together that each vegetable contributes. Sage has a strong and unique flavor profile, and is super aromatic! It pairs well with the sweetness from the beets and carrots.

Let’s get started on our delicious Roasted Winter Root Vegetable Salad, shall we? Start by preheating the oven to 450F. Add all of the vegetables to a baking sheet and top with the fresh sage leaves. Then drizzle the coconut oil evenly onto the sage and vegetables, and pop into the oven. Bake for 15 minutes, and then flip the vegetables and bake for another 10 minutes. Remove from the oven, and serve the roasted vegetables onto 2 plates. Top with chopped walnuts, and finish with salt and black pepper, to taste. You can also add whatever nuts or seeds you love if walnuts aren’t around! For the finishing touch, enjoy with this chimichurri sauce.

Which of these vegetables are your favorites to use in the kitchen? Drop us a line in the comments below!

Roasted Winter Root Vegetable Salad

Servings: 2

Ingredients

2 medium beets peeled and quartered
1 medium turnip peeled and quartered
3 medium parsnips peeled and halved lengthwise
4 medium carrots peeled and halved lengthwise
6-8 fresh sage leaves
1 tablespoon coconut oil
1/4 cup walnuts chopped
Salt and black pepper to taste

Instructions

Preheat the oven to 450F
Add all of the vegetables to a baking sheet and top with the fresh sage leaves
Drizzle the coconut oil evenly onto the sage and vegetables, and pop into the oven
Bake for 15 minutes, and then flip the vegetables and bake for another 10 minutes
Remove from the oven, and serve the vegetables onto 2 plates
Top with chopped walnuts, and finish with salt and black pepper, to taste. Enjoy!

Chimichurri sauce

Ingredients

1/2 cup parsley leaves
1/4 cup cilantro leaves
4 cloves garlic
1 tablespoon red pepper flakes
1/2 tablespoon ground oregano
3 tablespoons red wine vinegar
1/2 cup olive oil
Salt to taste

Instructions

Add all the ingredients for the sauce (except the salt) into a blender or food processor
Blend until consistent, and add salt to taste

Q&A Minisode: Is The Sugar In Fruit Bad?

February 13, 2017 by Wendy Leave a Comment

If you haven’t already heard, we’re starting a Q&A section on our podcast. You can record your questions right into the podcast page on our website, and we’ll record our reply into a mini-episode. You can also questions on your phone, and ****************@***il.com“>send to us as a voice-note.

Ok so now to answer your question- what’s up with the sugar in fruit? Well the main sugar in fruit is called fructose, and although fruits come loaded with numerous health benefits, we should still be mindful of how much fruit we’re eating.

We typically recommend 2-4 servings of fruit per day. If you’re not as active, are mindful of calories you’re taking in, or have lower calorie needs based on your height/weight, I would recommend sticking to just a couple of servings. If you’re super active or want to gain weight, up to 4 servings is fine.

Why shouldn’t you go bonkers and eat all the fruit in the world? Well, although fruits are healthy, they also contain a significant amount of carbs and calories. When you eat excessive amounts of fruit, your body may store what it doesn’t use for energy as body fat. That’s why it’s really important that the amount of carbs, and for that matter, the amount of protein and fat you’re taking in as well, are appropriate for your height, weight, sex and activity levels- among other factors.

To answer your other question, there’s no comparison between the sugar in fresh fruit and the sugar in processed foods like cakes, cookies, and candies. Fruit comes loaded with fiber, water, anti-oxidants, pre-biotics, and other powerful properties, whereas refined sugar is basically equivalent to empty calories. There are no nutritional benefits.

I’ll end this mini-episode with best practices for eating fruits

Stick to whole fruits versus dried fruit and fruit juices (even if these juices are made from fresh fruits) As I mentioned earlier, the water and fiber in whole fruits will keep you satiated for longer periods of time.
When eating fruits, especially if you have a hx of pre-diabetes, or diabetes, pair them with a healthy protein or fat. Similar to fiber, this will slow digestion and avoid sugar spikes. Examples include an apple with peanut butter or 1 cup of berries with plain Greek yogurt.
The same concept applies to smoothies. Avoid making smoothies that only include fruit and/or fruit juices. Have a healthy balance of fruit, vegetables, healthy fats, and protein in your smoothies. Our new cookbook, The 28 Day Plant-Powered Health Reboot contains tons of recipes like these and you can also find some on our site.
Lastly, switch things up when eating fruit. Instead of eating that same apple every day, include a range of different fruits, so that you’re getting a range of nutrients. A great way to do this is by visiting your local farmers market. You get different fruits as they become in season.

Black Pepper Eggplant Tofu

February 13, 2017 by Wendy Leave a Comment

We’re starting this week off with this sweet and savory Black Pepper Eggplant Tofu recipe. Tofu is made from soybeans, which has come under controversy lately with claims that soy is linked with breast cancer, feminization in men, among others. We actually dedicated an entire podcast episode about soy here! In a nutshell, soy is a perfectly safe and nutritious choice for vegetarians and non-vegetarians alike. Just make sure you opt for organic, minimally processed soy products. Go for tofu, soy milk, or edamame versus things like soy cheese, drumsticks, and nuggets. These are way more processed and as a result, have tons of additives and sodium.

Tofu is an excellent source of protein for vegetarians, and can be incorporated into soups, stews, smoothies, and even desserts! This week’s recipe can be enjoyed on its own, or can be paired with brown rice or quinoa for a more satisfying meal. Let’s get started with this recipe!

First you’ll want to press excess water from the tofu. This way the tofu is better able to absorb all of the yummy flavors we’ll be infusing it with. You can press the tofu using paper towels. Simply wrap the tofu in paper towels, and using your hands, press the water out. After that’s done, cut the tofu into 1” cubes, and in a large bowl, add the tofu cubes and dust them with the corn starch. Toss the tofu in the bowl so that they’re all evenly coated with the starch. In a large pan, heat the coconut oil, and add the tofu pieces. Cook for 5 minutes on each side over medium heat. While that’s happening, combine all the ingredients for the black pepper sauce in a bowl. Mix well.

Once the tofu has cooked, add the eggplant and peppers to the pan, and drizzle the sauce onto all ingredients. Cook for 10 minutes on low-medium heat, with the lid on. Finish off with fresh scallions and salt, to taste!

Are you a tofu lover? What are your favorite ways to make tofu? Let us know in the comments below!

Black Pepper Eggplant Tofu

Servings: 4

Ingredients

1 block firm tofu
1 tablespoon corn starch
1 tablespoon coconut oil
3 cups eggplant chopped
2 baby red bell peppers sliced
1 jalapeño pepper sliced and de-seeded
3 scallions sliced
Salt to taste

For the black pepper sauce

1 tablespoon soy sauce
1 tablespoon white rice vinegar
1 tablespoon sesame seed oil
1 tablespoon sugar
1 tablespoon ground black pepper
1 teaspoon garlic powder

Instructions

Using paper towels, press out excess water from the tofu
Then cut the tofu into 1" cubes
In a large bowl, add the tofu cubes and dust them with the corn starch. Toss the tofu in the bowl so that they're all evenly coated with the starch
In a large pan, heat the coconut oil, and add the tofu pieces
Cook for 5 minutes on each side over medium heat
While that's happening, combine all the ingredients for the black pepper sauce in a bowl. Mix well.
Once the tofu has cooked, add the eggplant and peppers to the pan, and drizzle the sauce onto all ingredients
Cook for 10 minutes on low-medium heat, with the lid on
Finish off with fresh scallions and salt, to taste

Wild Rice Salad Bowl

February 8, 2017 by Wendy 2 Comments

Have you had wild rice? Wild rice is usually dark in color, and the one we used in this recipe has a bluish purple hue. This beautiful color is the source of powerful antioxidants that may help reduce your risk for various chronic diseases.

One thing you need to know about wild rice is that less is really more. This is because wild rice is known to expand to 3-4 times it’s original size when cooked. Our favorite aspect of this grain is its chewy texture, which makes a perfect addition to soups, casseroles, or salads. Speaking of salads, this Wild Rice Salad Bowl is super filling and packed with flavor. Let’s get started with the recipe, shall we!

Start off by preheating the oven to 425F. Then add the sweet potatoes to a baking sheet, and drizzle with coconut oil. Bake for 30 minutes. While the potatoes are baking, let’s start cooking the wild rice. Add the vegetable broth to a small pot and bring to a boil. Once the broth is boiling, add the wild rice, and cook with the lid on for 45-55 minutes or until tender. Once the wild rice and sweet potatoes are ready, move onto assembling your bowl. Add the wild rice, roasted sweet potatoes, tomatoes, jalapeño, and chickpeas to each bowl. Then add the dressing ingredients into a blender or food processor and blend until smooth.Finish off your bowls with the cilantro dressing, and top with salt and cayenne pepper to taste. Enjoy with someone special or save the second serving for the next day!

Have you tried wild rice before? Planning on giving this recipe a try? Let us know in the comments below!

Wild Rice Salad Bowl

Servings: 2

Ingredients

3 cups vegetable broth
3/4 cups uncooked wild rice, should yield ~2 cups cooked
1 medium sweet potato, cubed
2 teaspoons coconut oil
2 medium tomatoes, diced
1 jalapeño, sliced and de-seeded
1 cup cooked chickpeas
Salt and cayenne pepper to taste

For the dressing

1/2 cup cilantro
Juice of 1 lime
1 clove garlic
1/4 cup water

Instructions

Preheat the oven to 425F
Add the sweet potatoes to a baking sheet, and drizzle with coconut oil. Bake for 30 minutes
While the potatoes are baking, add the vegetable broth to a small pot and bring to a boil
Once the broth is boiling, add the wild rice, and cook with the lid on for 45-55 minutes or until tender
Once the wild rice and sweet potatoes are ready, move onto assembling your bowls
Add the wild rice, roasted sweet potatoes, tomatoes, jalapeño, and chickpeas to each bowl evenly
Then add the ingredients for the dressing into a blender or food processor and blend until smooth
Top the bowls with the cilantro dressing, and top with salt and cayenne pepper to taste!

Dietitian Spotlight: Rachael Hartley

January 19, 2017 by Wendy 2 Comments

We present to you, the wonderful dietitian, Rachael Hartley. She is the talented mastermind behind Avocado a Day Nutrition. Her personality and inspiring outlook on nutrition, fitness, and general healthy living shine through her writing and recipes. Let’s get to know her in this month’s Dietitian Spotlight!

Tell us a bit about yourself and what you do in the field of nutrition?

I’m a food loving dietitian on a mission to help people rediscover the joy of eating and heal their relationship with food. I grew up in a house full of foodies well before being a foodie was a thing. Yet despite that, I didn’t always have the healthiest relationship with food. Luckily, with my background in psychology, as a dietitian I was drawn to non-diet approaches to eating, like mindful and intuitive eating, and through my studies, gradually began to drop the diet mentality.

I started my blog almost four years ago as a creative outlet when I was feeling unsettled and unfulfilled in my job as an outpatient dietitian. A year later, I made the crazy jump into full time private practice and blogging – and I really mean it when I say crazy! I had just two weeks between when I decided to go on my own and turning in my two week notice. Since then, I’ve learned a lot and grown so much as a entrepreneur, but I couldn’t be happier with where I’m at today – working with amazing clients, running the online wellness program Joyful Eating with two other non-diet dietitians, and flexing my creative bone with my blog and freelance writing.

What’s your favorite part about being a dietitian?

Nothing gives me more joy than when I hear a client finally say something kind about their body or describe eating a previously off-limits food without shame or fear. Women especially, deal with so much pressure to look a certain way, so I view body positivity and food peace as part of a larger feminist mission.

Describe what your typical week looks like

Typical – ha! My work week really varies. I’ve tried to get organized and have certain days devoted to certain tasks, but I haven’t quite figured that one out quite yet. I’ve had more success organizing a typical day, usually answering emails and working on freelance or blog writing in the mornings and seeing clients in the afternoon.

How do you find balance between work & personal?

By learning to accept the fact that balance is a myth. Running a business takes a lot of time which means giving up things you want to do in personal life as well as perfectionist work goals. I see balance as accepting the fact that there are times that you have to really focus on work, and your personal desires might take a backseat, then there’s other times when your personal needs take priority, and some work responsibilities might have to be let go of. For example, I try to limit my work week to 50 hours, but I also love to travel, so sometimes I have to work crazy hours so I can fully tune out on vacation.

Other days, I might really need a day to sleep in, time to catch up on errands, or a random lunch date with a friend. That might mean not answering an email on time, giving up an appointment slot or not getting a post out that day. All of those things feel uncomfortable, but it’s not like it’s going to sink my business, so I have to be okay with it.

What are 3 foods you can’t live without?

Avocados (duh)

Cheese (specifically creamy brie-like cheeses and also stinky cheeses cause I’m unique like that)

Roasted vegetables

Food Heaven Cookbook Launch Party

January 15, 2017 by Wendy 5 Comments

Our first ever cookbook launch party! Where do we even begin?! We wanted to put together an event to celebrate this huge accomplishment with friends, family, colleagues, and followers of the blog. And that’s exactly what we did. We danced, laughed, had a few dranks, and exchanged so many warm hugs with you all. The party was everything and more!

Thank you to everyone who came out and supported by purchasing the cookbook and other Food Heaven goodies. A special shoutout to Hudson Terrace for accommodating us, DJ Taela for blessing us on the 1’s & 2’s, our sponsors, Nubian Heritage, Taza Chocolate, & Davidson’s Organics. Also big ups to the amazing Gezaw, who photographed all the beautiful faces you’re about to see. If you posted photos of the event, make sure to use the #plantpowered28 so we can see!

But first, if you haven’t copped your copy of the 28-Day Plant-Powered Health Reboot, get yours now. We promise you’ll love it! We literally had a line wrapped around the room with folks buying copies of the book.

Here are some snapshots from the evening’s festivities:

A special thank you to our sponsors…

Nubian Heritage:

Nubian Heritage brings together traditional healing practices, cultural wisdom and indigenous ingredients, and remixes them to create modern natural solutions for skin and hair. We use their products religiously, and it was such a treat to share their goodies with our guests.

Taza Chocolate:

Taza Chocolate stone grinds organic cacao beans into perfectly unrefined, minimally processed chocolate with bold flavor and texture, unlike anything you have ever tasted. We absolutely love their products, and having them as a sponsor is beyond exciting.

Davidson’s Organics:

Davidson’s Organics is a tea blend, herb & spice company that derives its products from small tea producers or small disenfranchised farmers throughout the world.