Ingredients:
The method:
Preheat the oven to 350. Then start by blending the flaxseeds on high until you they are fine. Next add in all dry ingredients, oats, coconut flour, cinnamon, salt and combine. Then add in all wet, flax oil, coconut oil, banana, water, peanut butter and blend again,
Evenly spread out on a baking sheet into a square, then cut into long horizontal strips and make them bite sized.
Bake at 350 for 20 mins, let cool and feel them to your pooch.
Heat a medium saucepan over medium heat add quinoa and toast for 4-5 minutes, stirring frequently. Add vegetable broth and water and bring to a boil over medium-high heat. Then reduce heat to low for 15-25 minutes, or until liquid is completely absorbed. Fluff with a fork.
Preheat oven to 375 degrees F. Add cooked quinoa to a large mixing bowl and add remaining ingredients (salsa, nutritional yeast, cumin, chili powder, garlic powder, salt, pepper, and oil). Toss to combine. Then spread on a lightly greased (or parchment-lined) baking sheet.
1. Bake for 20-35 minutes, stirring/tossing once at the halfway point to ensure even baking. The quinoa is done when it’s fragrant and golden brown. Be careful not to burn!
2. This quinoa taco meat goes extremely well in crispy taco shells and soft taco shells, and I also think it would be perfect on nachos, taco salads, tostadas, and in enchiladas. Dream big!
3. Store leftovers in the refrigerator up to 4-5 days. Reheat in the microwave, in a 350 degree F (176 C) oven, or in a skillet on the stovetop.
This one is an easy 10miner
Get your greens and a bit of protein. Light and refreshing :)
The ingredients:
The method:
Start by chopping up your greens. When I use spinach I usually leave it whole. - It shrinks down anyway. Kale is a bit different because the pieces are HUGE so 4-5 leaves depending on your hunger level.
Next, drizzle a bit of olive oil into the pan and add your chickpeas, a bit of salt, pepper and cayenne. Stir them for a few minutes or until they are coated in the oil and are starting to look golden brown.
Once your beans are a nice texture, add in your greens and half of the lemon. Sauté this for 3-5mins. Once your greens are a nice shade of dark green remove the lid, and plate!
Tell me you were one of those kids growing up that used to boil your ramen noodles, throw them on a skilled and add that MSG filled seasoning packet on top. Don’t lie. This was such a fire after school snack. Kind of the same concept here but were making it a nutritious, bowl of fuel. You know we season shit around here so have no fear, this one will stand up to that after school classic and then some.
Ingredients:
1 pack forbidden rice noodles
1 lemon
Handful of mushrooms (we used oyster)
Handful of kale
5-6 cherry tomatoes
2 cloves of garlic
Dash of Liquid amnios
Dash of Vegan Worcestershire sauce
Dash of Apple cider vinegar
Cayenne pepper to taste
Salt + pep to taste
The method:
Bring a pot of water to a boil, add in your noodles and reduce the heat. Once the noodles are a nice al dente, strain them and run them under cold water. In a skillet, heat the olive oil and throw in your minced garlic. Once they have browed a bit, throw in your mushrooms and season with a bit of garlic powder. Keeping a medium heat, press your mushrooms to extract any extra moisture and caramelize those bad boys. Then add in your noodles
Omega-rich Apple Crisp:
(gf, sugar free, vegan)
Get pumped up because this naturally sweetened, omega-rich, fiber rich treat can be in your hot little hands in less than an hour.
For the crust:
1 1/4C - Pecans
1 1/4C - Walnuts
1Tbs - Cinnamon
1Tsp - Vanilla
5 Dates (soak if not soft)
Pinch of salt
In a food processor or Vitamix, combine your pecans, walnuts, dates, cinnamon, vanilla and salt. Place your crust into your baking dish(es) saving about a quarter to pile on top.
For the filling:
4 Apples
1C Strawberries
1/4C Maple suryp
.5 of a lemon (squeezed)
1Tsp - Vanilla
Pinch of salt
Orange zest (optional)
Combine all wet ingredients and place on top of your crust. Fold the remainder of the crust on top and bake at 350 for 25-30mins. Top with some hemp seeds and your favorite vegan coconut ice cream :)
Lol in all seriousness though, this is it. She’s here, she’s sweet and she’s ready to do things to your taste buds.
We have elevated today’s experience with the addition of cardamom. These have a vastly well rounded depth of flavor, add in that mouth feel and you’ve really got your new go to.
Ingredients:
Top with:
The method:
Remove pits from dates and soak in warm water for 10 mins. Peal and grate carrots, ginger, turmeric and zest orange. In a high speed blender (I just use my vita mix) add dry ingredients and pulse until pistachios are broken down into small nibs. Add soaked dates, carrots, ginger, turmeric and orange zest and blend until fully combined. If mix is too dense add 2 -3 T. of your date water and blend. Roll into 1" balls - toss in blended coconut and hemp seeds. Refrigerate for an hour before serving then enjoy!
Oooh you didn't know you hit the jackpot did ya? The most asked cooking question I get is, 'how do you get your kelp noodles so soft?? Mine are always so crunchy'. We my friends, you've come (or possibly stumbled upon) the best kelp noodle advise one might ever receive. I'm about to put you on so much game, everyone is going to be jealous of your noodz, guaranteed. Seriously- head over to your fav local grocer or hop on amazon to place this order and let's get it poppin.
Ingredients:
Kelp noodles
2 carrots
3 stalks of kale
6-7 shiitake or oyster mushrooms
cube of ginger
3T amnio acid
1 pack of tempeh
3 cloves garlic
1 lime
Orange-Maple Miso Dressing:
This is adapted from Oh She Glows, one of my favorite blogs when I first went vegan. This dressing has been a staple in my house for so long, I had to pay homage.
3T light miso
2T rice vinegar
1T toasted sesame oil
1T tahini
1⁄4C fresh orange juice
1t maple syrup
The method:
Start by placing your kelp noodles into a big bowl, rinse them well then cover them in warm water. I typically bring a pot of water to a boil and pour that in along with some room temp water, 1:1. Next take a lime, roll it out and squeeze that puppy in. Mix your liquids up and let that sit for a minimum of 30mins.
Next, combine your ingredients to make your dressing and set aside.
Then, chop up your carrots, kale, mushrooms and ginger, tempeh and garlic.
In your saucepan, heat up some oil. On a medium heat, add in your garlic, tempeh, ginger and carrots.
While this is cooking, pull out a separate pan and heat up some oil. Throw garlic and mushrooms on a high heat. Cook this for about 2mins making sure to flip.
Be sure to check your veggies in between this and add in your liquid aminos.
Next apply pressure to the mushrooms (I know this sounds so funny but it works like a charm). I typically use a smaller pan to do this, but if you don't have one utilize a plate. Apply pressure on a lower heat for 5 more minutes then pull these puppies off.
Once the tempeh has browned throw in your noodles and your mushrooms and let this cook on a low heat for 7 mins or so.
Finally, add in your kale (let it get that perfect shade of dark green) and your sauce.
Enjoy with a good hot sauce or by itself :)
The Breakdown:
Kelp noodles: Packed with calcium, iron, iodine and vitamin K. They have no fat, protein or sugar. They are packed with fiber (ahem, bathroom issues go bye bye). There are also studies being conducted around their benefits as it pertains to thyroid health soooo thats a plus.
Tempeh: With 31g's of protein in just one cup, we are off to a good start. Tempeh is fermented soy which in turn makes it easier on the digestive system. I hear a lot from women and mainly men "I was told not to eat soy, it's too much estrogen", as this point might have some weight behind it, our bodies are happy with some soy, a fermented soy. Essentially, when a fermented soy (tempeh, natto, miso) is ingested our bodies are more easily able to digest it's nutrients because it is coming as a package deal. 2 for the price of 1 here, I'm talking about a natural probiotic. Fermentation allows food to act as a host to healthy bacteria and this is just what happens here. High in manganese, riboflavin and calcium to name a few. A recent study from Kuala Lumpur, Malaysia produced some interesting results in regards to the bioavailability of calcium from tempeh. This study involves postmenopausal women. They measured levels of calcium from tempeh and determined them to be as equally absorbed as calcium from cow's milk. Don't be afraid of it, just like tofu, once it's seasoned it's fantastic.
Kale: Another leafy green. Here we are always pumped on fiber, antioxidants, calcium, and vitamin K and chlorophyll my main bitch. Hit the link.
Ginger: Anti inflammatory and helps with digestion :)
Garlic: This bad baby packs a punch. It's antibacterial which is mostly attributed to it containing allici. It helps to lower cholesterol levels, prevent blood clotting, has been shown to have anti-cancer properties, anti-microbial affects, high in magnese, vitamin b6, vitamin C, selenium and fiber. When cooking with garlic, chop it up 10mins prior to cook time. This will release an enzyme called allinase which then forms an organosulfur compound called allicin, alliinase is heat sensitive. When we chop this up before hand, the allicin can form before cooking. Fun fact, Cas!
Happy cooking.
xx
For the dressing:
For the lentils:
It's fresh, it's citrus-y, its delightful.
It was a typical NYC afternoon... hot and humid asf. I was so over it. After riding my bike around to run a million and two errands, I thought to myself, what do I want rn? What would make me happy? And more importantly, what is gunna fill me and @nasleber up? He was popping by for dinner and I'm not about to let my boys leave still feeling hungry.
We needed some hydration and some vitamin c. Mix it up with some butter head lettuce and we were in business. We also consumed some fire ass pan-fried sesame tofu, but that is another post.
This one is simple. Hang out and catch this vibe and if you want something to tantalize your ears while you do so, you can pop over to one of his mixes, this one is a personal fav and staple in our home.
Uhh ya, let's get into this.
Ingredients:
For the dressing:
*adapted from Bon Appetit
1 small shallot, finely chopped
¾ C. olive oil
¼ C. Champagne vinegar or white wine vinegar
3T. fresh lemon juice
2T. fresh orange juice
¼t. finely grated lemon zest
Salt to taste
Make the dressing first so it can sit. Combine all your other ingredients and enjoy. Feel free to nibble on oranges through out this process.
Top with hemp seeds for added protein and omega.
This one is a spin of one of my spots in NYC that closed down. It features a great blend of raw veggies. The roasted red peppers and the olives give the salad the perfect salt kick, mix in the avo and the cucumbers and this baby is premium af.
Ingredients:
Balsamic Vinaigrette:
The method:
Start with combinding your dressing ingredients and set this aside to infuse. Next cook your quinoa, adding in the water, veggie broth and quinoa and bring this to a boil then reduce it down to a simmer.
Next chop up all of your veggies and find your favorite bowl.
Once the quinoa is done, assemble your salad and top with your dressing.
I'm not sure what it is about the summer but as soon as the sun starts to come out, I'm practically on a juice, smoothie and fruit diet.
I'm not mad about it! When my body is on one of these kicks I listen and adapt. Our bodies are intelligent, listen to this adapt.
Ok here we go..
Ingredients:
1c mango
1c blueberries
.5c coconut meat
1 banana
.5 c coconut water
2T spirulina
Blend until smooth.
Top with:
Dragon fruit
Blueberries
Granola
Pistachios
Goji berries
Shredded coconut
Hemp seeds
Chia seeds
Banana
Cacao
Ingredients:
Toppings:
The method:
In a saucepan pour the coconut oil in, enough to lightly coat your oats. Turn your burner to medium/high.
Add your oats in and stir. I usually want for them to get a little golden brown then stir it up, just be careful so they don’t burn.
After they are nice and toasty (about 3-4mins), add in the quinoa. Next add in your water, it should cover about an inch higher than the concoction. (think the same way you would cook rice).
Once this all cooks down, add in vanilla extract, cinnamon, raisins and blueberries- stir.
Let this cook for another few minutes.
Time to put it all into a bowl…
This usually lasts me a couple of days in the fridge and takes about 10 mins to make. It is has an awesome amount of protein, omegas and potassium. The coconut oil in there too- that’s an appetite suppressant. Not to mention there is MCT in coconut oil which is great for your brain :))) If you want to add almond butter that’s great too it has so many micronutrients like: iron, protein, magnesium, vitamin e etc.
Some mornings feel like auto pilot where as others feel like you have some time to feel creative and feel the flow. This bowl is here to put you in a great mood and connect with the food while you're cooking. There are a few different techniques that you will learn on this one that will further your creativity and skills. Let’s get into it.
Ingredients:
Coconut oil
Dates
Maple Syrup
Sea salt
Molasses
Banana
Citrus Zest
Tahini
Flax
Chia
Hemp seed
Plant milk (Ripple)
Top with:
Caramelized coconut
Banana
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Because 100mg of Chlorophyll can equal 2 shots of wheatgrass, 4 cups of spinach or 12 cups of arugula.
Someone walked in today and asked me if my Essentia was full of coffee. Not sure if you know what I’m like off coffee but about 4 hours in you’re gunna wish you hadn’t.
Story for another time…..
What is however in my water today is Chlorophyll. For those of you who spend copious amounts of time around me this is normality. This is a Cas staple and here’s why you should be on this wave too.
Ever curious why plants are that insane green pigment? Chlorophyll is the molecule that attributes to that. It helps to trap the sunlight for photosynthesis.
In short- all of your leafy greens contain chlorophyll this is just another way to get some of the benefits we NEEEEED minus the salad.
Gimme the breakdown…
Balances our pH:
One of my biggest things to preach is pH balance. Our bodies operate most sufficiently when we are adapting an alkaline rich diet. This is not to say don’t go out and get rid of all of your apple cider vinegar and all of your sauerkraut. However alkaline foods do help our bodies with a multitude of things, detoxification, protection of cells, aids in balancing your mineral consumption therefor protecting your bone density and muscle mass, decreases inflammation, has anti- aging benefits, improvement of cardiovascular health, aids in vitamin absorption, and prevents magnesium deficiency to name just a few.
Detoxification:
Chlorophyll has binding properties that aid in the elimination of toxins in our bodies. Typical toxins include: toxic metals, pollution, carcinogens etc. Once our bodies get rid of this excess shit they are able to maintain healthy energy levels, adjust to a more fluid mental clarity, and eventually shed excess weight. Other feedback includes clear skin and a healthier digestion.
Internal Deodorant:
While chlorophyll is working to detox, your body will also be reaping the benefits of treatment to bad breath, gas,
Candia Albicans:
Recent studies have shown that Chlorophyll may help to aid in elimination of Candia Albicans (otherwise known as a yeast infection). This is due to it's detoxification and antibacterial properties. Give it a try and drop a comment below.
High in Antioxidants:
Free radical prevention, another one of my favorite freaking topics. Peep the article on that here.
The take-away:
Expect to have more regular bowel movements, and feel brighter and lighter when consuming this. Many people have elevated energy levels, feel less fatigue and brain fog. So try and incorporate 100mg to your water when you can and hit me up in the comments on how you're feeling.
Ever wonder what is inside your Brita water filter? Possibly you've experienced the little black speckles that get left behind? Your water filter is utilizing activated charcoal to pull out all of the toxins.
A fine black powder typically made from coconut shells or coal. To activate the charcoal, you treat it with heat and oxygen or certain acids and bases. This will rearrange the carbon atoms and start to form many tiny pores giving activated charcoal a huge surface area. This is relevant due to it’s adsorption capabilities. Adsorption means molecules bind to the surface or another compound like the carbon-lined pores in activated charcoal.
Activated charcoal has a negative electrical charge. When the charcoal then passes through your body, it starts to attract positive elements, such as toxins and gases, it is able to attract all of the unwanted toxins and get them out. Because of its ability to not be absorbed by the body, they will all exit your body when you make a number 2. No it’s not weird, you won’t even know.
A couple of not so obvious, obvious benefits:
Supports Kidney function:
Our kidneys work as a filter for our bodies. With activated charcoal tapping in, it can reduce the amount of waste our kidneys have to deal with.
Bloating and Gas:
Think of a sponge, activated charcoal is able to adsorb all of that toxic gas thus reducing bloating.
Hangovers:
Because you are pulling toxins from the body, this can aid in hangovers. It’s not proven but give it a try. I’m a weirdo and will drink a cup before a night out and depending on how many shots of Casa Migos I knock back, it works.
Use it as a face mask:
Activated charcoal masks help to pull out impurities on the face, probably the only way I survived NYFW. I’m pretty sure I did like 3 that week.
Do understand what you are signing up for. When your body is detoxing, you need to double to triple your amount of water intake. A good rule of thumb is to drink your weight in oz’s. So for example, if you weigh 125lbs, you would be drinking 125 ounces of water.
“Cordyceps Militaris: A powerhouse adaptogen. Brew some in a tea with a shot of ACV for a boost in energy. ”
Cordyceps also aid in regulating poor sleeping habits, digestion, stamina, libido and endurance. These medicinal fungi have been known to help with inflammation, as well as increase the lungs’ oxygen intake significantly, regulating respiratory health.
So lets get into this..
Cordyceps are most bioavailable when consumed with some sort of acid. I don't mind the taste of apple cider vinegar so I tend to add a splash of that when I'm rushing to get a dose in. But for the sake of the picky eaters in the family, we will use lemon here for a more adaptable taste.
The cold water method:
Here we are utilizing fresh Cordys
.5 lemon (fresh squeezed)
16oz of water (or whatever size cup you have laying around)
2g of Cordyceps
This is super simple, combine all of the ingredients and place it in the fridge overnight (about 8 hours). When you rise in the AM, this will be your first beverage. These Cordys got reviewed by our friends over at Bastyr University and they are best absorbed with cold water extraction. Having said that- I drink warm Cordy tea mid day, everyday.
Hot water method:
Here we are using dried Cordyceps
.5 lemon (fresh squeezed)
Grated ginger (fresh)
1t Ashwagandha
2g Cordyceps
8oz hot water
1T honey
Bring water to a boil and combine your ingredients. Let this sit for 10mins before consumption.
Here we utilize ashwagandha for its adaptogenic properties as well. Research around the root has shown reduced levels of stress in the body. A study was concussive of stress pathways being blocked in the brains of rats thus regulating chemical signaling in the nervous system. Ashwagandha is also being tested for aiding people who suffer from depression. A controlled 60-day study in 64 stressed adults, those who took 600 mg of ashwagandha per day reported a 79% reduction in severe depression. "The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual's resistance towards stress and thereby improves self-assessed quality of life (see study here)."
If you haven’t already it’s time to head over to the post on Cordyceps and learn about all the benefits. Then cop yourself some using the promo code and let’s get down to the goods.